Thursday, February 28, 2008
Coconut Chicken Curry
1 kg skinless chicken breast, choppped
1 packet (yes, packet!) McCormicks Slow Cooker Mild Chicken Curry recipe base
750g white potato, chopped roughly
2 big onions, sliced roughly
250 ml coconut milk (not the fat reduced)
250 ml evaporated milk, flavoured with coconut
Coriander to garnish.
Brown onions and chicken and then throw into a slow cooker or stock pot with potatoes, recipe base, coconut milk and evaporated milk. Mix a bit. Then set slow cooker for 4-5 hours or simmer 2-3 hours on stove.
I serve this with lots of steamed veggies - green beans look really good with it.
Stats are: 300 calories, 31g protein, 9.2g fat, 27.5g carb.
Tuesday, February 26, 2008
My energy drug of choice is good food! Somehow I managed to get into two conversations about nutrition, one with two of the guys who unanimously agreed that most women don't push themselves hard enough during RPM because they're not fueled enought to really go for it. I think for many women, this is right on the money.
The second conversation post class was with a group of women - I mentioned that I had to get home right away and have dinner. I was telling them that I was happy that I'd made a curry to eat before I had left to go to class.
They asked me, "what sort of curry"
- and I said "coconut chicken curry" with heaps of veggies -
the first response was not "yum", but "uh, did you make that with coconut milk/cream",
to which I said , "go the coconut milk!"
I then caught up with two of the same women in the changerooms who said "so you actually do eat then?"
They weren't being sarcastic, rather they were amazed at the thought of me not only eating, but eating a curry with coconut milk.
I then explained to them that if they were to perform at the highest level in class (or chosen sport), then they needed to eat to fuel their workouts! Then they said "but you're not fat!". I said gently that I did watch what I ate, but not in the sense of extreme caloric restriction - the focus on good nutrition and a treat meal every now and again.
So it's time to create a nutrition revolution for women - one where we enjoy eating well and choosing meals that deliver optimum nutrition, yet not being so uptight about it that we don't enjoy a nutritionally devoid treat every now and again.
So who's in?
Yesterday happened to be an unscheduled rest day due to Miss G being unwell. Luckily she is firing on all cylinders this morning and so am I - lucky really as I am subbing a Hi Performance class this afternoon, so I had better have my game face on!
Appropriate recovery is just as important as good training - the down time yesterday did me good, even though genetically my recovery is superb. Gotta look after my little "ability".
Monday, February 25, 2008
Friday, February 22, 2008
I spent the day practising Step with Rachelle and Wanda and did a one hour rolling intervals run and 20 minutes on the elliptical. The downside of being such a cardio queen today is that I've been absolutely starving! Bugger!
Hope everyone has a great weekend :)
Wednesday, February 20, 2008
I got to the gym at 8am and immediately got stuck into learning my Step Choreo for an hour before going off to teach "RPM tech", which is a half hour introductory class and then RPM at 9.30am. After morning tea, it was back to learn more Step choreo and slam down a quick snack. At 1.30pm I took students from a local high school for a Step class. My goal had been to go through the new Step release and get a bit of much needed practice. However when I saw a gaggle of 20 hormonally charged 16 year old boys and maybe 8 girls, I had to change plans mid workout. There were a couple of boys that were really rude and started playing up, so after Track 2, I decided to ditch the step and go into Bootcamp mode.
I don't have boys, but I feel like a lot of the playing up was due to them being 16 and needing to release a bit of energy. I was also getting a little irritated by them, so I gave them a good thrashing. Plyo jumps, squat thrusts, plyo push ups, depth jumps, suicide runs (yes, Kek, suicide runs!) - I ran every interval and jumped every jump with them - and when they moaned that they were feeling tired, I gave them a bit more of the drill sergeant treatment and barked "that's no excuse, I'm old enough to be your mother!" After a challenging plank session, they'd really changed their tune and I spent the rest of the afternoon rather amused at the those of making almost grown men cry! Actually I think they secretly rather enjoyed themselves.....
I've also just received the fantastic news that we came 18th out of 72 mixed teams in the Adventure Race. We could have placed as high as 16th as our point scores were the same, but the teams in front of us got home 2 minutes earlier..bummer! Almost in the top 20% for our first effort together...what a thrill!
Tuesday, February 19, 2008
Monday, February 18, 2008
Biggest high of the day: seeing all the comp prep girls doing well with their training and eating. For those who are competing, seeing the results of months of hard work is so much fun.
Biggest low of the day: leaving my lunchbox on the bus today :) What an idiot :)
Saturday, February 16, 2008
Date and Location
Fri 15 Feb 08 - Brisbane CBD, HQ at south bank, further info emailed & posted on web 5 days before the race. all urban.Teams turn up at 6pm as registration opens, you receive your race packs containing all your maps and information and some other goodies. You have some planning time to work out a route and after a race brief the hooter goes off at 7pm! prior to the race all teams will be emailed information about the event...
Length and Timings
Race length 3 hours (and five minutes) - registration opens 6pm, race start 7pm, race finish 10:05pm.
Disciplines and Style
Trek, Public transport (NO mountain bike) and many urban challenges- rogaine style, get as many CPs in any order you choose then be back at HQ before 3 hrs is up. urban challenges play a big part.... the harder the challenge, the more points you get!
ONE OF THE MORE MEMORABLE ADVENTURE RACES YOU WILL EVER DO!! GET A TASTE OF THE BIG SMOKE AND THE CITY LIGHTS ON A BALMY SUMMER EVENING. iT ISN'T A RACE SO MUCH ABOUT FITNESS, BUT EXPERIENCING ALL THE CITY HAS TO OFFER. after the race teams pop into the Plough Inn next door for a celebratory drink! Never done anything like this before? All you need to be able to do is get a team of 3 people together, be able to read a street directory and know how to have some fun"
Wednesday, February 13, 2008
Tuesday, February 12, 2008
I am very anti scales.....given that there are so many reasons for variation, why should we weigh ourselves when it isnt a true indication...I TOTALLY understand that we have the control over how we interpret the number on the scales. I just think that too many of us freak about the number and become obsessive about being a particular number or losing so many kg's - a number! If we train hard and eat well and look good, why weigh? I know it's one of many tools to check progress (especially when preparing for comp etc) but when you weigh in daily and see the numbers fluctuate, i think it does more damage than good......I havent weighed myself since my last comp - i just knew that i would of been in a deep depression (post comp) knowing that i wouldnt be able to hold the scales at a weight i would be happy with...it's bad enough that the size 8's have to be put away until next comp.....gosh - i am sounding so mental right now - but do you get what i mean ???"
cards fall, OK :)
1) Your weight, combined with other measurements is a TRUE indication
of where you're at. Alone, it ISN'T (due to normal natural
> fluctuations). You can't outrun a crap diet (as we all know,myself included).
> 2) If we have total control over how we interpret the number, then why
> would it do more damage than good to see a fluctuating scale, whether
> it be up or down?
> 3) Re deep depression about the scale: the scale is what it is, the
> scale has no emotion and could care less about what you think, so why
> give it the credence of basing your self worth on a number? This is
> where society has instilled in people a toxic relationship with scale weight and self worth.
> If you're fat, you're "undisciplined" and if you're "skinny" then
> you're good. You're worthwhile BECAUSE YOU EXIST, THIS IS NOT BASED
> ON YOUR BODY SIZE :)
> 4) I think worrying about clothing sizes is crazier than worrying
> about the scale, especially with vanity sizing and all. Personally at
> my current weight which is 6kg over competition weight I have items
> that are XS, 8, 10, 12, M and L.
> Depending on whether you do physique or figure, a healthy off season
> weight is anywhere from 5-7kg over comp weight.
Sunday, February 10, 2008
Friday, February 08, 2008
However today I had to take a housecleaning break. I cleaned our place from stem to stern and everything is now nice and organized.
I booked my second consultation with the surgeon and it doesn't look like I will be able to have the surgery until late May, which is perfectly fine - I've been in contemplation mode for a long time, so waiting a few months is no problem. In the meantime I'm going to keep enjoying my training. Next Friday is the first Adventure Race - it's called "One Night in Vegas" which I'm looking forward to immensely.
Wednesday, February 06, 2008
As many of you know, I have been considering having an abdominoplasty for a long time (several years!) and that one of my goals in becoming a Figure Competitor way back when was to see how far I could take my abs without surgery. I am very proud of what I've achieved but could not get rid of the loose skin no matter how hard I tried. Coupled with that I actually had a very funny looking "hole" close to my belly button. My GP suggested I have an abdominoplasty over a year ago, but I wanted to spend 2007 maintaining a stable weight and feeling good about myself. At my last annual check up we discussed it again and I agreed to get a couple of referrals to Plastic Surgeons for muscle repair and removal of the loose skin.
I had my first appointment with a surgeon on Monday morning. I was extremely nervous and self conscious and must have made at least three nervous visits to the bathroom as he was running an hour behind schedule. However the reason for his lateness it seems is the amount of time he spends explaining the surgery to his patients - my consult went for a solid hour. Initially he examined my skin and thought that I could opt for partial repair and then I lay down and he felt my diastasis - it is 10cm wide in places running from my sternum to pubic bone! No wonder I've been having trouble holding my tummy in! He then suggested a full abdominoplasty and showed me exactly what would happen and his unique approach to scar and swelling management. He wasn't confident that it would help my SIJ issues.
Then I don't know what came over me because I then asked him to have a look at my breasts - I didn't want big breasts but was it possible to lift what I had? His answer was that I hadn't really drooped but rather had shrunk and suggested small implants to take me from an saggy A cup to a B cup. He suggested I try on the recommended post surgery bra in the size I wanted. I chose a 12 B (I was a B/C before kids) and was horrifed to see that there was no way I could "fill" this bra. I don't understand why I've been so oblivious to my chest as I haven't worn a proper bra for the last few years, rather using those wonderful Bonds crop top/comp prep bras.
The worst part is that I'll probably have to take six months off training, though the surgeon said I should be back full throttle within about 12 months.
I've spent the better part of the last few days agonizing over this decision - questioning myself - "am I being too vain", "should this be of importance to you?", "is the down time worth it?" , "what if I have complications" etc etc.
Anyway I think I'm going to do it - wish me luck.
Barbell Front Lunge
Glute Ham raise (oooh aaah)
Run: 60 /60 intervals 20 minutes, 20 minutes steady state
Saturday, February 02, 2008
I have no idea who the model is but she looks as if she may kick some endurance athlete butt!
I've had a great day.
Taught RPM Hi Performance and had Alicia and Miss S in class going for broke. Had one of those "zen" classes where I just felt powerful, strong and up to dishing out any challenge.
Miss S and I then had post workout Biotest Surge. We had it mixed in about 3 glasses of water which I thought would give it a diluted taste, but it was just superb. I'm officially in love with Biotest Surge - I am off to the Biotest site to place my order!
We then went to the LesMills quarterly workshops and did the newest RPM (38). Didn't work all that hard - I must admit I was a bit shattered after Hi Performance and I have DOMS from all of my strength training all week. As Miss S would tell you, the only muscles that are working pain free right now are in my jaw :) We sat in the steam room after class for a little while and it was an awesome feeling to come out feeling so loose and limber!.
Did the post Valley black Poison drinkies (that's Diet Coke and Pepsi Max), had our Crunchola Recovery Meals and then went our separate ways.
This afternoon I've just been hanging out around the house and cruising.
Having a splurge icecream tonight and a bit of chocolate. Yummy yum~
Friday, February 01, 2008
We have 100% control of what we think, say and feel and we have 100% control over how we are going to react to that number. A highly disproportionate amount of time is spent analyzing scale weight over other measures of progress - the thing is, that scale weight is a very useful measure, but it is just ONE item in the toolbox of things that we measure "progress" by.
I try to weigh myself daily if possible. If you are fully committed to your progress and are eating well and training hard, then you have nothing to fear the scale. Fear the scale only if stepping off it gives you the excuse to indulge in crap "because noone's looking".
Even if you're training hard and eating well the scale can be quite variable.
Reasons for variation include:
a) menstrual cycle changes
b) DOMS - lots of DOMS produces a lot of fluid as a by product of recovery, sending your scale weight higher than usual.
c) salty food - you retain fluid if diet is very salty
d) high carbohydrate intake. When you eat carbohydrate and it is digested, much of it is stored in our muscles and liver as glycogen. Glycogen provides us with ready to go fuel when we exercise. For every gram of carb that is stored, 3 grams of water are stored with it. "Carb bloat" is not a figment of your imagination.
Yesterday's eating and training was classic - I have severe DOMS, I ate a lot of carb yesterday dipped in soy sauce (salty) - you gotta love Sushi Rolls! These sorts of uncharacteristic eating days can give me a 2-3kg increase in scale weight. But knowing why variations occur is essential for me in brushing it off and drinking plenty of water!
Upper Body Strength training, including mobilization and preparation
Elliptical: 30 minutes steady state (harder than it sounds); Rower: warm up + 5 Tabata Intervals (ouch), Heavy Stationary Bike 5 minutes)