Tuesday, July 31, 2007
I also got in an interval run - this time increasing the pace on all of my intervals. It's so nice to feel so full of energy and get these improvements on a daily basis! Doing some heavy, heavy weights has been a great change of pace for me as I rarely train my legs - it has certainly kept me interested! The other great thing is that despite no change in weight, a few people have asked me if I'm leaning out for a competition - which is rather flattering - I'm telling them, "no, I'm struggling to lean over at the moment, let alone lean out!"
I'm looking forward to Upper Body Vertical Dominance training tomorrow and adding the DOMS to my upper body - around RPM of course. John hasn't called me to teach yet, but he is carrying an injury now and a class is a real possibility!
Monday, July 30, 2007
Sunday, July 29, 2007
Saturday, July 28, 2007
Friday, July 27, 2007
Wednesday, July 25, 2007
I have upper body (vertical dominance ) training tomorrow. It's quite a bit of fun following a specific plan. I will be thrilled to nail this for the first three weeks (this first bit is supposed to stimulate the neural system very effectively in preparation for muscle growth down the track).
Nothing much else to report. I'm like that Pet Shop Boys song, "Being Boring". What I love about the Pet Shoppers is that they have come up with the most amazing lyrics for the most inane situations!
Tuesday, July 24, 2007
This is one of my photos from Jadey last October wearing my beautiful Lorna Jane threads! Brisbane has been dreary and raining, quite the opposite of "Beautiful One Day, Perfect the Next". Seriously, compared with Woop Woop it really is paradise!
Today I met one of my clients who is competing in the INBA comp in October - we trained legs together and I showed her a few of my little "Liz surprises". I doubt I will be able to walk in a straight line tomorrow and if she doesn't have DOMS either, I shall be quite miffed! It was great fun and really motivating to push each other hard. Usually I'm very much a "by myself" trainer in the gym and this was an excellent change of pace.
I then had to teach Bodystep at North Quay to a packed out class of three people. These classes are just as valuable as the big ones - you are forced to "connect" with your participants and to really inspire, coach and motivate. I filled in a little time with some walking treadmill cardio and there was a preview of Mike McSweeney's CORE program which is rolling out in Fitness First around the country. I am booked in to do the training for this in early August - the class revolves around the use of the BOSU and I am looking forward to it immensely.
Then it was home to take the girls to dancing, cook dinner, contact clients and now go to bed!
I know I'll be sleeping well tonight!
Sunday, July 22, 2007
Constructive criticism to me is like eating certain vegetables (eg chokoes). You know it's good for you, but man, does it suck, whilst it's going down.
Firstly I had an email from Coach Dave yesterday, questioning my position in the whole action game by making the choice to pull out from the competition. Whilst I am still adamant I won't compete this year, his words gave me pause for thought - I've been so busy running around these days, I haven't focused on my own training. No strength training for nearly two weeks - not good. It felt at the time, like an equivalent to a JK Rowling "howler" owl.
Then we had a staff meeting at Fitness First. John spoke brilliantly about "creating magic" in our classes - he was very motivating. However, I suddenly looked around at all my other fellow team members and started having self doubts - the "what if I'm not good enough compared to these guys" types of feelings. I then realized later on that I perform so much better when I follow my own path and not worry about what other people think, especially those I don't really know. John's words, however, really made me feel like I wanted to focus on coaching more in classes, rather than feeling nervous, again, about what my class thinks of me.
I'm happy to report that today's RPM class was great - I really focused on coaching and technique (my RPM strength) and my class - and I was rewarded - one participant told me that that had been the best RPM class he'd ever done. That made me feel good.
Moral of this story is that taking on board constructive criticism and working on things helps you to be more successful in the future. It really bit when Dave contacted me - but it turns out I really did need a good kick in the pants.
Friday, July 20, 2007
Thursday, July 19, 2007
Anyway, apparently I’m meant to pass the award on to 5 other bloggers who make me think. Here’s how it works:The Rules:1. If, and only if, you get tagged, write a post with links to 5 blogs that make you think.2. Link to this post http://www.thethinkingblog.com/2007/02/thinking-blogger-awards_11.html so that people can easily find the exact origin of the meme.
So, my 5 ‘thinking bloggers’ are (the envelope, please.....):
1) Rae - whose competitive journey and insights make for a wonderful read
2) Lia - same reason as above, but also not afraid to be honest about herself and her feelings, thanks Lia!
3) Nic - for her honesty in the whole competition process
4) Lisa - for igniting my interest in powerlifting again
5) Hann - who writes about all sorts of interesting things that aren't always fitness related.
Wednesday, July 18, 2007
I'm borrowing this title from another member at LL who has a thread going "without exception". It was good inspiration for me to pass onto some clients today - who is the most successful in their transformation endeavours? -Those who do as I ask "without exception" - those who focus on what is important and discard what is not important. I don't ask for perfection, but I do ask for self analysis and plan of action when something does not go right. Our "failures" are our greatest opportunities for personal growth, they give us a platform from which to learn and grow.
Back to what is most important - if you want an awesome physique you need to a) BELIEVE - that it within your realm of possibility b) BE COMMITTED - to keep the dream alive every day by visualizing it, holding it close to your heart and imagining the possibilities and c) BEING CONSISTENT - even when some days you don't "feel like it". Get over it and do it anyway.
I remember being shocked when I started my foray into Leanness Lifestyle and the requirement was three cups of veggies daily - I had no idea how I was going to do it, especially as I wasn't dreadfully keen on veggies. Today I ate six cups!
Breakfast: oats, protein , milk
Post Workout Meal: rice, Steamfresh veggie packet, butter chicken curry
Lunch: organic chicken sausages (2), 1 cup mushrooms, 2 cups spinach, 2 tomatoes (all stirfried together)
Snack: Berry Super Shake, 2 cups pumpkin soup (homemade)
Dinner: Simple Beef/Bacon Stew with rice, 2 cups broccoli and carrots.
As you can see, it's not that hard once you get yourself in the saddle - the hardest bit is planning how to make the leap!
Training today: teach RPM - I have a bad cold, but I managed to float through class :)
Tuesday, July 17, 2007
Friday, July 13, 2007
I managed to score myself a new snazzy gym bag from Fitness First today. I have been wandering around for the past few weeks with a gym bag that was about to fall apart - being a staff member of Fitness First, I managed to score a great deal. I can't count how many "Fitness First" towels and other accessories I own!
I had a relatively light day, participating in RPM and recovering from yesterday's workout. Tomorrow I am teaching RPM "Hi Performance" which is RPM class with added tracks, hence the "high performance" part. I have been feeling very strong on the bike of late and really dialling in the load.
With the comp training, I feel I have leaned out a bit more this week, despite killer (almost!) PMS and TOM and the scale is cooperating. I am going to give it everything I have to get there (within the bounds of common sense) - I am a bit behind the eight ball prep wise, but will stay committed to my plan of action and see where the cards fall. I am hoping to contact Jadey for another photo shoot, so I need to be in tip top shape for that anyway.
I am looking forward to a restful weekend and whipping up some new gourmet concoctions to try. It's important to have plenty of variety in your intake, even when prepping. You need never feel like you "are on a diet", ugh! The two things that I really focus on remembering are "setting limits" and "effective nurturing". Set sensible limits with yourself about what you will do and how you will prepare things - and nurture yourself effectively without reaching for a donut. In my overeating days I would draw myself to certain foods as a means of "treating myself" - these days I've swapped my down time to seeing Harry Potter movies - much more fun - though my planned excursion to the cinema on Wednesday didn't come off. Always next week. :) Yeah, I know, I date myself!
Wednesday, July 11, 2007
This picture is of Cathe and crew filming their latest workout - 4 day split. My favourite outfit is Cathe's in the middle - I just love the square cut of the neckline. It's so much fun to be a girly girl.
Taught Bodystep this morning and trained my back yesterday (can one say Holy Lat DOMS, Batman?) Tomorrow is heavy chest day and I have a training partner tomorrow, Miss Em who is my GFC at Toowong. It should be good fun and hard work!
Saturday, July 07, 2007
Friday, July 06, 2007
No more runnin down the wrong road
Dancin to a diffrent drum
Cant you see whats goin on
Deep inside your heart
Always searchin' for the real thing
Livin' like its far away
Just leave all the madness in yesterday
Youre holdin' the key
When you believe it
Chorus:Shine sweet freedom
Shine your light on me
You are the magic
You're right where I wanna be
Oh sweet freedom carry me along
We'll keep the spirit alive on and on!
We'll be dancin' in the moonlight
Smilin' with the risin' sun
Livin' like we've never done
Goin' all the way
Reachin' out to meet the changes
Touchin' every shining star
The light of tomorrow is right where we are
Theres no turnin' back
From what I'm feelings
There'll be starlight all night
When we're close together
Share those feelings dancin' in your eyes
Tonight they're guiding us
Shinin' till the mornin' light
Thursday, July 05, 2007
This old girl's got some secrets in her. I was really terrified at the thought of teaching freestyle "Balance", but good old Tony from p90x really saved the day for me.
I'm now off to work and onto the last batch of Fruity Chicken Curry. My next pick is going to be my Lamb/lentil Berbere. It was great during the last winter comp prep and is delicious.
Thank you to everyone who has posted (and emailed ) such nice things about my comp prep approach. The scale has "whooshed" as predicted and eating really well has shaved off a kilogram this week without doing anything weird at all.
Must also remember to tape Heroes tonight. I love that show!
Wednesday, July 04, 2007
Tuesday, July 03, 2007
OK, I'm going a bit psycho here (see pic) when I hear of supposed "experts" that put their clients on ridiculous diets of less than 1000 calories per day, expect them to add lean body mass on such rations and then chastise them for being over fat at the same time. This sort of carry on is rife in the bodybuilding industry and shamefully not the first time I have heard it happen. SEVERE CALORIC RESTRICTION + STRESS + SELF DOUBT (it's hard not to be nervous about wearing next to nothing on stage) + ELIMINATION OF MANY FOOD GROUPS = RECIPE FOR DISASTER. It is really "competitor beware" when choosing a coach. If they cannot come up with a good reason for what they are telling you that is firmly based in science, then it may be time to rethink your trainer.
The most important concern is that if bodybuilding (including figure) are to be taken seriously as a bona fide sport, then we must start treating our competitors as athletes and recommending them to eat like athletes as well. In prepping for a competition there are some changes that need to be made to effectively shed body fat but these aren't any of them.
1) cutting out dairy
2) only eating certain forms of protein
3) extremely low carbohydrate intakes (hello, we use carbohydrates as our main source of fuel - how can we train properly if we don't have some carbohydrate in there)
4) living on protein shakes instead of real food.
It really upsets me to see girls being asked to go on such weird diets and how they blame themselves when they "fall off the wagon" - ever thought it might be the nutrition plan, not the competitor?
Anyway I'm off my perch now.
Here's my intake for the day. How nice is this food?
Meal One: oats, scoop protein powder, skim milk
Meal Two: fruity chicken curry, rice, 2 cups green beans :)
Meal Three: veggie and egg scramble, made using 1 egg and five whites and many different veggies.
Meal Four: Slim Secrets bar (starving!)
Meal Five: Rice cakes with cottage cheese (usually I whack veggies on them but ran out).
Meal Six: 200g prawns in lime chilli marinade, barbequed with 100g smashed potatoes, veggies
Meal Seven: punnet of strawberries and 1/2 protein shake.
I'm often asked - do I change this at any point? My answer is no, unless for some weird reason I plateau, then the sauces go and a little bit of carb but not too much.
Monday, July 02, 2007
Monday is usually my busiest day, this is when I write up everyone's programs for the week and get myself organized. I think having a weekly program landing in your Intray every week has got to be fun - and I enjoy giving people surprises!
Today I taught RPM and did a little extra "shake it up" cardio on the elliptical. I talked to the class about fully committing to and living their ride in the vein of yesterday's post. It was wonderful to see everyone taking up the challenge and giving it their all! It really is the best part about teaching classes. Then it was downstairs for a good post workout meal, a little shopping and straight onto the computer!
Comp prep wise, I was a little disappointed not to lose any scale weight this last week( yes, I'm human just like everyone else), but I am feeling fitter and leaner so I am looking forward to a whoosh any day now. Consistency,not perfection will win this race!