Training Diary Week Five Wednesday

Well I have hit the wall - this always happens, at least 3-4 weeks into a routine.... got home (just) last night after doing bodyjam at Market Street - I didn't know Amanda wasn't going to be there and we had the fill in guy... booooo - I tried to get motivated and managed to get one routine blasted - he was throwing in songs we had not done and they were crap, crap crap... I managed to get a workout (the reason for going really) but it wasn't fun. I was so knackered on the train home - calling stir crazy to order a nice basil/hot chilli stir fry for dinner - no way was I cooking anything and I felt like I needed a gooooooood meal.

So this morning I set the alarm clock for later and slept in, feel a little better for doing so and cannot wait until my osteo appt on Friday morning, my middle back and neck.... feels like it is just fused........................ boy am I going to be in trouble with Chris.... :) But it is all worth it, so far the results have been great, except for today my energy levels have been high and motivated.

MIght even cancel gym tonight and watch movie and relax... if I cannot get an earlier appt that is.... so not a positive post today...

Food intake good - oats for breakfast, protein powder, banana and skim milk, nuts for snack with soy capp, lunch left overs & kiwi fruit, apple for afternoon snack with protein bar (half) and kangaroo fillet and sweet potato mash with greens for dinner.

Training Diary Week Five Tuesday

Started off today with a good swim at Thorpedo pool with Lizzi - she is doing the ocean swim in February to raise money for Can Too!! I said I would love to help her gain further confidence in her swimming, so once a week when we can we will go swim - Lizzi has set goals to meet as part of her overall training for this swim.

I did about 22 laps... nice way to start the morning off, even if I did grumble and hide under the doona at 535am.snooze button please. One thing I did notice is that I am pretty competitive with most things I do - being a true aries - but even though I might sprint in the pool I don't normally time myself (maybe all those years of doing time trials...). SO this morning I set my PB at 45 seconds for 50m ( just under the time Libby takes to do 100m freestyle... great.. must keep training)!)!

Training today - 22laps (including 2 super sprints at 45 seconds... that hurt the lungs.....) & bodyjam class PM

Food Diary
pre exercise: slice burgen with pb
M1: 3 egg whites, one yolk burgen bread, kiwi fruit
M2: soy piccoli, muesli
M3: chicken breast, rice, broccoli
M4: protein shake, almonds
M5: tofu stir fry

Training Diary - Week Five Monday

Monday training diary - today felt good got up and went to the gym! Yes, on a Monday....

warm up
bosu squats with bicep/shoulder press 3 x 12 9kgs
lunges with bicep curl 3 x 12 8kgs
chest press 3 x 12 25kg bar
chest flies 3 x 12 7.5kgs dbells
push ups
abs with leg raises and medicine ball over head

Food
Pre exercise: small banana
M1: muesli with nuts, cranberries, skim milk
M2: apple, nuts
M3: brown rice with tuna, broccoli
M4: protein shake
M5: chicken stiry fry with vegies

Training Diary Week Four Sat/Sunday

I have managed to loose 2.5% bodyfat in the last two weeks - am I excited, thrilled - of course I am... I wasn't too concerned with my actual weight, but have managed to loose 1.5kgs also.... so bring on the next 3.5 weeks.... another 3-4% would be ideal.

Weekend was my time to rest, recover and revive my body - I know once I start a program I go all hard and don't look after myself (meditate, relax..... ) so Saturday I did jam only - and left straight afterwards - was soo tempting to do weights, but walked out and walked home (instead of train, just had to DO something)!

Met Claire for a breakkie and coffee - was lovely... then went home to do domestics and waiting for my grocery delivery - NOTE** the best way to know what you are eating is to order online, you aren't tempted.....

Weekend food
Saturday
pre exercise - protein shake
M1: poached eggs on rye, tomato and avocado - piccolo latte (soy)
M2: tuna/tomato
M3: tea and toast with pb
M4: goat curry and noodles

Sunday
M1: egg white and oat omelettte with strawberries
M2: fruit, almonds
M3: skim milk chai
M4: kangaroo fillet with sweet potato mash, beans

Had reiki massage on Sunday afternoon - noticing I have to eat my regular snacks... to keep meal intake up.

Training Diary Week Four Friday

Feeling gooooood today!!! Got up early and did Patty's pump and core class.... oh yea...... feeling it. Good way to start a Friday morning. Tomorrow I will do bodyjam :)

Food
pre exercise: protein shake
M1: oats, cranberries, nuts, protein, skim milk - skinny coffee
M2: apple, protein snack
M3: bulky chicken or tuna sandwich, almonds
M4: tuna
M5: stir fry tofu

Training Diary Week Four Wed/Thurs

Wednesday - trained hard did weights in the morning and bodyjam class in the evening... Great day, awesome.

Weights
Deadlifts 1 x bar (20kg) 2 x bar with 10kgs (30kg) x 12 reps each set
Pull ups on bar 3 x 12 (getting stronger.... felt great)
Close grip pulldowns 3 x 12, first two sets 35.5kgs, then did 1 x set at 40kgs....
bosu single arm row - 3 x 12 - 25kgs
full body push ups 3 x 12
upright rows 3 x 12 15kgs - can go heavier, but no bar available.... poor excuse really could of used dumbells
crunches 2 x 12
Bodyjam
class was great, good energy and I felt so light and really executed the moves well... felt fantastic after the class

Food
Wednesday
Pre workout: gatorade
M1: pb toast, picolo latte
M2: apple, almonds
M3: chicken, rice, broccoli
M4: protein shake
M5: kangaroo steak and sweet potato mash, broccoli (YUM YUM YUM)
Kangaroo is high in protein, iron and low in fat read more details.... click here
Food
Thursday
M1: egg on toast, extra egg white
M2: protein bar (small mint) white coffee
M3: chicken sandwich, avocado, salad
M4: apple, nuts
M5: prawn stir fry

Training Diary Week Four Tuesday

Slept well last night, trained my clients and one of my new ladies had a low blood sugar and took her a good 10minutes to come too - I hope she comes back to train with me and hopefully she feels better today, will send her a sms now to check.

It is so important to eat a couple hours before training, this is something I am trying to teach my clients - but they still think if they "don't eat" they will gain more results...... or they are "too busy" to eat but will still come and push themselves at the gym.

Am looking forward to doing a newsletter to give to my clients - hopefully to teach them and give them a few tips to handle the festive period.... the gym was so quiet on Monday night, it is starting to get slow already and christmas isn't for another month....

Today training - salsa tonight at establishment, our end of class celebrations, so dancing dancing dancing for a couple hours.

Food Diary
M1: oats, protein, banana, strawberries
M2: vita wheat with pb
M3: tuna, rice, broccoli
M4: fruit, almonds
M5: steak, vegies

Training Diary Week Four Monday

On track - had a cheat day yesterday and cooked a roast chicken with all the trimmings, and had dessert also... YUM.

Woke up very motivated and determined to nail the last four weeks of training this week - did a good session this morning and looking forward to my reward this Sunday (soul massage @Buddha bar).

Today
Squats on bosu with bicep curl/shoulder press 3 x 12 db 9kgs
Lunges with bicep curl 3 x 12 db 7kgs
Chest press on swiss ball 3 x 12 db 9kgs each
Static lunges - 21's x 3
Chest flies on bench - dbells 7.5kgs
Upright rows 3 x 12 10kgs each dbell (that hurt... but felt gooood)!
Interval running on treadmill, speed 10.5km/hr - 9mins

Food Diary
pre workout - 15g gatorade
M1: oats, protein powder, soy, banana, strawberries
M2: nuts, skim coffee
M3: chicken, veges, broccoli
M4: proteins shake
M5: omelette

Training Diary Week Three Thursday

Time to get dedicated and more motivated to achieving the goals. To reduce body fat and increase muscle mass. Nutrition is the key, must work on diet - reducing caffeine, sugars and processed foods from diet.

Jam last night was good - lots of fun - sweaty workout indeed.

Today's workout - trained with Brendan at Darlinghurst. We train very well together, hopefully we can do more sessions soon.

Back
chin ups narrow grip 3 x 12 33kgs assisted
seated row 3 x 12 50kgs - dons a very impressive amount, Bren had to help a little but had 80% of the weight
lat pulldowns wide grip 3 x 12 33kgs
upright rows - 3 x 12 15kg bar, could of done 17.5kgs will do that next time

12min interval training on treadmill.

Food
pre workout: protein revival shake (low carb)
M1: peanut butter wmeal toast, soy capp
M2: protein shake
M3: chicken/salad
M4: apple, almonds
M5: beef stiry fry/vegetables

Training Diary Week Three Wednesday

So somehow last night I got mixed up that I was not working at the gym and was on my way to Market Street to do my double class, when I had a feeling that I should check. I called the gym and had a full list of clients, so off I went to the bus stop.

Two clients cancelled, the same two that always do, so I won't be putting them in, so I trained my first client and then did a spin class in between - was good, lots of climbs - haven't done spin for months - left the class a bit early to cool down a bit before training my last two clients. Luckily it was Tara - a young girl who I train, she just finished her HSC and is full of energy, we did lots of boxing, making her run and also making myself run, do pushups... it was great, an extra 30mins workout on top of spin.

Felt good when I got home, managed to get a lift from Tamara and Anna!!

Training today - Bodyjam class

Food Diary
M1: oats, protein powder, skim milk
M2: apple, nuts
M3: chicken, avocado, salad
M4: protein shake
M5: chick pea curry with vegetables

Training Diary Week Three Tuesday

Feeling full of energy today, slept in this morning and am going to do a huge cardio session tonight at Market Street - combat and jam. I find the new jam a good workout but not a killer session, so will do it for fun after kicking and punching in combat - grrrr.

Walked home from work last night, feels great - get home and feel vibrant and relaxed, not knackered from the day - slept very well indeed.

Food Diary
M1: three egg whites, one yolk, burgen bread, strawberries
M2: white coffee, apple
M3: tuna, rice, broccoli, almonds
M4: yoghurt & 1/2 banana (pre workout)
post workout - protein shake
M5: tofu and vegetable stir fry

Full body workout tomorrow and Friday with cardio on Thursday. Looking forward to being highly motivated and it is going to be a great week for training, nutrition and results.

Saturday Seanis at Darlo, so JAM!! and then final salsa class with dancing with the stars guest Csaba to show us his moves!!

Training Diary Week Three Monday

Back on track - managed a weekend with no carbs (ok two piccolo lattes....) but ate protein for every meal and snack and managed to get rid of 3kgs of carbs. Felt pretty good and trained well on Saturday

Saturday
Bodyjam class an hour

Squats with 8kg medicine ball 3 x 12
Chest press with 9kg dbells on swiss ball 3 x 12
Lunges 21's 3 x 21
Back row on cable with bosu - 15kgs 3 x 12
Lat pulldowns 2 x 12 ( 33kg x 2 set, 35.5kg 1 x set) 1 x bicep grip 40kg)

salsa class an hour

Sunday
Bodyjam class an hour

Training Diary Week Two Friday ....

Food Diary

Doing protein for 3 days... day one completed nearly... feelign good, lots of water and

M1: two boiled eggs, 50g ham
M2: protein bar
M3: 100g chicken breast
M4: tin salmon - 85g
M5: fish/eggs

Training Diary Week Two Friday

Feeling very anxious today that I am not on track - so am doing a no carb day to help me get focused and back into training.

Day off training today, did an hour of weights and must admit my upper body is starting to look good, just need to shift the BF%, also walked home last night and had tuna for dinner. Light and high in protein.

This weekend will be relaxing, chilling and eating well, weight training Saturday and swimming sunday - with a salsa class and maybe one dance class. Lots of study to catch up on.

Training Diary Week Two Wednesday

Feeling good after training yesterday in the morning and evening!! I decided to have a sleep in this morning and do my weights for today before the jam class. We did the new release, it was fun and I managed to pick most of it up quite quickly (inbetween getting creative on a couple of moves).

Sean and Amanda did the class, they have such great energy together, love it... the other jammers at Market Street are ok, they don't always go OFF like Darlinghurst doo... so will see how Park Street goes tonight. There were a few of the regulars at jam so they got the vibe going.

Today training

PM
chest flies - dbells 3 x 12
shoulder raises 3 x 12
push ups full 3 x 12
lateral raises 3 x 12
chest press bench bar (and or decline bench) 3 x 12
upright row bar 3 x 12
oblique work on ball

Jam class

Food Diary
M1: oats, protein powder, banana, skim milk
M2: protein bar, white tea
M3: chicken, salad, avocado
M4: apple, almonds
pre workout: protein shake
M5: omelette - mushroom, tomato, onion

Training Diary Week Two Tuesday

Feeling great today, got up at 6am and went to the gym and managed to do a great workout.. increased my weights a little and really pushed myself.... I put myself in my trainer shoes and made myself push myself that little bit more - very irish indeed. Taking a bit of my own medicine and loving it.

Training today
AM
bosu ball squats, with bicep curl/shoulder press 3 x 12 - 8kg dumbbells
push ups on bosu ball 3 x 12
lunges with bicep curl 3 x 12 - 8kg dumbbell
Chin ups 3 x 10 (33/40)
Deadlifts 3 x 12 - first set 20kgs bar, then 2 x sets with 22.5
Medicine ball sit ups/reach 3 x 15 (ouch mamma)
15mins interval on treadmill, 6.5km jog speed, 10.5km run speed alternating 1min jog, 2min run
PM
bodyjam class 60mins @market street

Food Today
pre exercise snack: banana
M1: muesli, protein powder, skim milk
M2: soy piccolo latte, almonds
M3: chicken, noodles, vegetables
M4: protein bar apple
post exercise protein shake
M5: eggs/salmon

Training Diary Week Two Monday.....continued

Training today - walking home from gym - 35mins

Monday Food
M1: toast/pb, soy capp
M2: almonds
M3: chicken, avocado salad (lebanese cucumber, tomato, onion, coriander)
M4: chicken, apple, cup of tea
M5: fish, steamed veges

green tea x 1
2L water

Training Diary Week Two Monday

Week one over and have managed to get eating and training back into play... had a few hiccups on weekend with some wine and beer... it was soo good... but back on track for the next 5-6 weeks. Am looking at new bikini's that is going to get me motivated to look FAB.

Training on Saturday
Warm up treadmill 5mins
Deadlifts - warm up bar -15kgs, then 2 x 12 of 30kgs
Hammer curls, shoulder press
Bosu squats with bicep curl/shoulder press - 8kg dumbell 3 x 12 sets
Bosu push ups 3 x 12 sets
Bicep curl - 17.5kgs bar 2 x 12
abs - medicine ball raises

Bodyjam hour class (Sean was back, yay and boy did he make us move... woah great workout)

1.5 hour salsa class

needless to say I was in the need of a big nap before I went out for dinner with the crew.

Sunday was sleeeeping and a few beers...