Saturday, June 30, 2007
Thursday, June 28, 2007
Meal One: 2/3 cup oats cooked in water with 1 scoop Ladybird Tone and 1/2 cup skim milk on the top. Yummy and creamy and vanilla scented.
Meal Two (post workout): kangaroo chilli con carne, 1/2 cup brown rice, 2-3 cups steamed veggies :)
Meal Three: baked apple with cinnamon on top of 200g reduced fat natural yoghurt and sprinkle of protein powder
Meal Four: packet of Steamfresh Veggies - carrots, corn, beans over 125g creamed cottage cheese, sprinkled with paprika, microwaved Plus 2-3 rice cakes with tuna, cottage cheese and as many veggies as I can fit on them ;)
Meal Five: Fruity chicken curry (as prepped from "Survival from the Fittest" -only change is I used half low joule chutney, half regular, and added an apple and some sultanas instead), 1/2 cup brown rice, 3 cups steamed veggies
Meal Six: piece of fruit and a paddlepop (this is my Thursday night treat as I stay up late watching Heroes, Lost and The Amazing Race- and I get hungry )
As you can see I am not one to promote a low carb existence!
Training today: "moderate" day. After hammering myself in RPM and upper body training, I did 40 minute easy run (5.30 min ks) and 35 minutes leg and shoulder training - moves included cleans, leg press and a great divebomber/BOSU shoulder press combination
Wednesday, June 27, 2007
I've always wanted to be old enough to compete in the Master's Division and now I just may have a chance.
Yes, I struggled with my running yesterday....why, because I did some intervals straight after cranking out an amazing strength training session - I trained my back/triceps focusing on bigger compound type moves again and I hopped on the treadmill afterwards, wondering why I felt so fatigued! (duh!)
I'm planning on participating in RPM this morning, I can just focus on myself and give it an almighty shake this morning, but not before I do some strength training beforehand.
We are all enjoying school holidays - it's a great opportunity to slop around without having to worry about being at certain places by certain times. I'm not sure what I am going to do with the girls today, but I am sure it will be fun.
Tuesday, June 26, 2007
Here are the details of the workouts:
The Ultimate Weekly Workout Program
The 4 Day Split is designed to be the ultimate cardio and strength weekly workout program that fits your busy lifestyle. It consists of four (approx. 60 minute) workouts. Each workout will have a separate cardio segment followed by an intense heavy weight training routine. We will use the push pull training approach since time is of the essence and we want to effectively maximize your time as we push you to complete and total failure with little to no rest between exercises. The 4 Day Split series will come in one DVD case on two DVD discs for maximum premix value:
Workout #1 High Intensity Step Aerobics Plus HEAVY WEIGHTS Chest/Back
Workout #2 Low Impact Step PLUS HEAVY WEIGHTS Shoulders and core
Workout # 3 Cardio Kickbox Plus HEAVY WEIGHTS Legs and Core Workout # 4 Boot Camp Cardio PLUS HEAVY WEIGHTS BI's and TRI's
* as always, we reserve the right to make changes to content, format, equipment used and workout times without further notice.
The 4 Day Split - Cardio & Weights is a complete workout system and features some of the most versatile and unique premixes us or anyone has ever offered. For example, the normal workout program contains a cardio section followed by an intense strength training routine using the push/pull method; i.e. chest and back. This means you would work each muscle group of the upper body just one time per week. Though a lot of people prefer to train this way there also many who prefer to train each muscle group twice per week alternating upper and lower body. So, we have even developed a premix that does just that by featuring a cardio section followed by a total upper body section. The other disc will have a cardio section followed by a complete lower body strength session.
But what if you don't like training with the push/pull method? Well, don't worry we have premixes that feature different combinations of muscle groups like chest and triceps and back and biceps. Don't like to mix your cardio with weights? Then try either our upper and lower body premixes or our total body strength premix. We even have timesaver premixes for those with time constraints. In summary, almost anything you can think of can be done with Cathe's 4 Day Split - Cardio and Weight DVDs. As always, please feel free to make your premix suggestions in our forums. We always love to hear your input an ideas.
Monday, June 25, 2007
This last week, I've really let my workouts and nutrition slide, only getting in one good RT session, as I think I taught a class every day this week, except for Tuesday. So far this week, I have three RPM classes on the table and I'm going to build my week around those. I taught five RPM classes, including a "High Performance" class and one Bodystep.
I spent yesterday afternoon prepping a whole lot of meals and it was a great feeling to pull my post workout meal out of the freezer this morning and not wonder "what the hell am I going to eat?" It is kangaroo chilli, brown rice and a plethora of vegetables which should fill me up nicely.
My weekly plan is:
Monday: Teach RPM, lower body stretching on foam roller
Tuesday: Run, Weights A
Wednesday: RPM, Weights B
Thursday: Run, Weights C
Friday: Teach RPM, lower body stretching/core work
Sunday: Teach RPM
Off now to get ready for a busy, busy week. Lots of programs to write today!
Friday, June 22, 2007
Warning: Liz rant ahead :)
Thursday, June 21, 2007
Wednesday, June 20, 2007
Apart from that, fairly quiet and cold here today - it's only 12 degrees in my kitchen which is unusual for Brisbane.
Tuesday, June 19, 2007
Here I am at Qld Titles last year 2nd from the right!
Today I am feeling more settled and got in a fantastic training session. As I worked out, I really thought about my goals - wanting to nail this run and then getting back on stage next year. I cranked out a fantastic run - what I call my "run of fives" which is starting off at marathon pace and adding 0.5km/hr increments on the treadmill every five minutes for five cycles. I was running 4.30 min k's at the end and max HR achieved was still in the 155s - very happy indeed. If I can just get my glute to function properly, I will be in seventh heaven! I have not been able to run this well (and fast for me) since before Miss S was born (we are talking nearly 9 years ago) and it's a bit of a thrill really!
Then I hit the weights and did a Cosgrove type workout, supersetting:
Incline chest press and Cable Seated Row; Wide grip Lat Pull Down and Shoulder Press (I made this fun by doing "crazy" shoulder presses - on one leg using different weights in each arm) and finally Close Grip Bench Press and High Pulls. I then did two sets of cleans afterwards because I was feeling happy.
This is just enough strength training to keep things interesting whilst I am training for this run - then it will be less cardio and more strength from August onwards (gotta remember the bowling ball glutes!).
Monday, June 18, 2007
Today I taught RPM and spent most of the day catching up on paperwork and writing programs. I am very busy with DVD orders too all of a sudden which is terrific. I'm very excited to see what Cathe, Amy and Tracey all come up with over the next few months.
I'm so proud of Di - she is the official poster gal for the Queensland INBAs this year. If you haven't seen her check her out on www.journeycontinuesasmrsb.blogspot.com She looks amazing with her RPM legs :)
Friday, June 15, 2007
Thursday, June 14, 2007
Wednesday, June 13, 2007
I've been tagged by Lesley about My Threes:
Three Things That Scare Me:
1) being financially dependent on someone else (ladies, a common theme)
2) being stuck out in Woop Woop again (but that is as likely to happen as is the chance the Pope falls pregnant)
3) my kids not being resilient enough to deal with the downside of life.
Three People Who Make Me Laugh
1) DH - We can easily stay awake all night and laugh at each other's jokes.
2) My brother Dan - he impersonates all of the cast from "Star Wars" and after 20 seconds, I am laughing so much I want to pass out.
3) My bro-in-law David - he is a cop and his stories are hilarious. He was our wedding MC.
Three Things I Love
1) Exercise (duh!)
2) Deep and Meaningful conversations about Life, the Universe and Everything
3) A good book, some warm PJ's and a back rub :)
Three Things I Hate
1) People who "pass the buck" and have an excuse for everything
2) chokoes and liver/pate products
3) The back page of the paper being taken up with Rugby news and nothing about the French Open or any other worthwhile sport.
Three Things I don't Understand
1) Why manufacturers think that images of Betty Boop are desirable on Women's PJs. Give me good old flannies any day.
2) Why underpants come in the ugliest prints imaginable!
3) Why people think that giving up processed crap is a sacrifice.
Three Things I'm Doing Right Now
1) Cooking dinner
2) Bathing the girls
3) Setting the table
and being on the computer. Yes I am Supermum!
Three Things I Want to Do Before I Die
1) Go to a selection of major sporting events - Grand Slams, Olympics etc
2) Travel the world
3) Learn another language
Three Things I can do:
1) Make a mean cake and the best choc chip cookies!
2) I am known as the "bloodhound" in the family. I rarely use a map in finding out where to go ;)
3) Teach a great RPM class
Three Things I can't do well:
1) origami. I totally suck!
2) clean houses. Bores me to tears
3) remember lines from movies.
Three shows I watched as a kid:
a) Scooby Doo
b) Battlestar Galactica
c) The Six Million Dollar Man.
I am going to tag three people to do this - here goes -
Magda (because I loved your seven things so much)
Lia (for the same reason)
Alicia (because I want to know if she knows who the Six Million Dollar Man was)
Not exactly sure where this quote comes from, but it really sums up how I am feeling today. I came to the realization today when I was running that I could afford to take some risk and push myself that bit harder. Today I ran 5 minute ks and managed an average heart rate of 144. I'm really amazed by my progress and my fitness level - I've never really imagined myself as being that fit, but obviously I am.
Sometimes it takes time for the mind to catch up with the body and to actually see that improvement and challenge is possible.
Sooo today, big improvement in my running (and glutes not too bad) and some bigger lifts with my weights. I am really looking forward to this race and the prospect of competing again next year - I'll be the chick with "bowling ball glutes". A girl can dream, right?
Tuesday, June 12, 2007
After all of this talk about training, I decided to take a rest day. I feel so much better for a bit of down time and have spent the day catching up on correspondence and long overdue paperwork.
Friday, June 08, 2007
Thursday, June 07, 2007
I decided to test out my running and did 10 cycles running 4.45 to 5 min k intervals - felt really, really strong and was maintaining my HR under 145 the entire time. Then all of a sudden my right glute failed. I lay down on the floor and tried to activate it when it occurred to me that my glute function has really gone down the gurgler because I haven't really been focusing on it, thinking "she'll be right mate" as any good Aussie would. I then did some glute activation exercises and decided that I will have to rejig my program to work up to Cosgrove lower body training more effectively. I'm a bit disappointed, but in the end I've never been let down by doing more preparatory work first. I'm going to talk to my physio, Dan and possibly get into the Pilates studio once a week for some one on one help with it. So stay tuned for my new and improved glute program!
Wednesday, June 06, 2007
Training has been great these past two days. Firstly I did my strength training yesterday and really pushed it. I then saw two clients for New Member Orientation, who both signed up for Triple Packs with me and then I got in 50 mins steady state running. I am going to sign up for the Bridge to Brisbane which is a 12km distance. I think I am well online to easily go under the hour which is my goal. That I am having a break from competing this year means I can let "Enduro Liz" break free again! This morning I backed up and gave the 9.30am RPM class at Indro a thorough pasting. I really enjoyed myself, the fitness is coming back and I no longer sound like Darth Vader on the microphone.
Tomorrow I have another New Member Orientation and I am committing to squats, deadlift shrugs, Bulgarian split squats and the like and am probably going to do some interval training for my cardio. My energy levels are pretty good - I'm attitributing that to plenty of good food and positive mindset.
Monday, June 04, 2007
I officially start some of my training duties at Fitness First with a new member orientation at 10am. I'm going to squeeze in my weights before hand and do my cardio after lunch. It's times like these I'm grateful for my age and experience - the thought of attracting clients doesn't fill me with dread as I think it does the younger trainers - I'm busy enough as it is, so I'll just take it nice, slow and relaxed, Liz style.
I really enjoyed teaching RPM today - did a great mix of CDs finishing off with "The Night Train" which comes from RPM26. That's my favourite!
Saturday, June 02, 2007
This is why I ask my clients to aim for "consistency" and not "perfection". This way you can learn from your actual experience without beating up on yourself. Was I "perfect" yesterday? - no - but my experience helped me solidify what I know about good eating. It's just another way of "walking the walk."