Going into the Hurt Box......

Today heralded my return to strength training after ten days off and knowing how hard Shelley likes to hit things had me running scared in my mind. Thoughts of my chest cracking under the stress of those heavy weights entered my mind. "Be gone!" I told myself. "Have no expectations....just do it".

After a rather convivial warm up we were straight into the guts of the workout, incline bench (5 x 1 cluster) x 4 supersetted with pull ups. I was a bit hesitant about the angle and wondered out aloud to Shelley whether her bench press comp would allow an angle, because surely she would cane it - but I'm proud to say that today I kept up with her - we did some pretty tidy sets at 45 and 47.5kg and marvelled at how we bang on a 45kg load without thinking twice. I surprised myself with the pull ups - managing to do most of them now unassisted, albeit for a little jump up towards the bar. We knew we were pretty wiped out when we started our second superset - think we dropped on these weights from last time but to me that's OK, if you're failing towards the end of the session it means you've caned it pretty thoroughly at the beginning, so you've gotta be happy with that.

I have a feeling I'm going to be screaming down to DOMS city by tomorrow, so I'm sitting quietly and enjoying the calm before the storm.

I mentioned a few posts back that my next little fitness project hadn't hit my lap, but I think I know what's on the menu next. I'm going to apply to audition to be a Les Mills presenter (like Shar ) - for the RPM program. I've got my work cut out for me and there is lots of practice to do, going through the education sessions with a fine tooth comb, getting my fitness levels up there and doing some pre audition assessment. It's pretty competitive and I don't know my likelihood of a look in, but I do know that I will have learned something after a month of intense focus so getting somewhere with it would be a real bonus. The auditions are in early November in Brisbane for any other LMA instructors who may be reading this and want to give it a good crack.

Off now to peel some prawns and prep some calamari for dinner - I got some fresh Aussie prawns for fifteen bucks a kilo and thought that they would be perfect with sweet chilli and lime marinade, some home made wedges and a bucket of steamed vegetables.

What My Legs Feel They Should Look Like!

Had a bit of a bruiser leg training session on Monday and have such bad DOMS that I've been having trouble walking up and down stairs today and think that after all that effort, my legs should look like this. I must confess that my session (by myself) was nowhere near as intense as how Shelley and I train, but I really tried to focus - my glutes are on fire now and my quads are in agony!

I know many fitness enthuiasts love DOMS, but I am not one of them. Being sore makes me cranky, frustrated and irritable. Plus when you have to teach RPM and Bodystep when your legs are shrieking with DOMS, it's just not pretty (I wondered if glutamine acts any faster if you snort it?) . In fact training my legs, isn't up there on favourite fitness things to do. However, I do want to be stronger all over and even though it's not my favourite, I'm glad I made the commitment.

I'm lucky that I've been genetically blessed with powerful legs - looked down on the poor ol' swollen pins and I've got some massive RPM quads going on there. Now to get the glutes to match up!

In other news, the slab for our new house got poured yesterday and today the builders are there with all of the framing. It is amazing to see it coming together so fast - which reminds me that I must get my camera out to take some shots.

I've been on an asparagus bender!

I love this time of year when asparagus is in season. I chomped through two bunches today. I just steam it for a minute or so, then dunk it into icy water and it makes an awesome snack. I don't know what my work mates thought today as I did a pharmacy locum for the first time in months but they all commented on how much food I could put away. As well as all of the asparagus I had put together an absolutely gi-normous turkey salad for lunch and I munched on a Slim Secrets bar, smoked salmon and a small banana. Yum :)

However, I am not always perfect when it comes to eating and as Rick Kausmann writes in his fantastic book, "If Not Dieting, Then What?", everyone will overeat at one stage or another due to a multitude of different factors. Last night, it was all about the food. A dear friend of mine from Fitness First (who is Indian) made me a curry - a beautiful lamb biriyani with exquisite saffron rice and vegetables and nuts. DH and I fell on it like we had been deprived of food most of our lives and it was "game on" to see who could scrape out the casserole dish first! It felt good going down, but I definitely felt uncomfortable about 20 minutes later. It was just another thing to chalk up to experience - watch out for the orgasmic rice I say !

I managed to get in a third strength training session for the week - I am extremely proud of myself - upped the weights for all exercises, quite the thrill really and I am sitting here with DOMS from head to toe.

Definitely looking forward to some R and R tomorrow - slopping round the house and reading the paper.

My "Holy DOMS, Batman" Booty Call

DOMS seems to be the flavour of the week here - did my Quad Dominant Lower Body Workout today - low reps - managed to squat 62.5kg with good technique four times. That's over my bodyweight, so naturally, I'm sore and excited at the same time. I cannot believe how well the old glutes and hips held together - I spent a bit of time on core activation first and I'm sure that helped.

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!

Ouch!

I woke up this morning with the most incredible leg DOMS, went for a big walk and taught Bodystep (I just ignored any feeling from the waist down). Unfortunately things haven't "peaked" yet because it is even worse tonight.

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!

My place in the sun!

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!

Running and RPMing

Whew!

Just got home from Brisbane and we are packing the place up tomorrow and uplifting on Friday, which means we'll be home on Saturday. We have to wait until next Thursday for the movers to unpack at the new rental property though. It works out well in a way - I can learn all my Les Mills choreo whilst I'm waiting to move in. For the first launch in ages, I'll actually be getting to practice with other people.

It was lovely to see everyone and I got to do Ruthie Teina's RPM class. She is a phenomenal athlete and teacher and I just sat there absorbing it all, that is when my legs weren't screaming for mercy. Today I backed up and did John's RPM class this morning. I have DOMS up to ying yang, I had pasta for dinner, but I'm very happy.

Off to bed now - big day tomorrow - will see you all in a week and a bit ;)

Flat out!

Arrrgh I always feel like I get super busy when I move - it's like a big truck starting to rumble slowly downhill. You get on the slope and it's like...whoa! Things are moving fast. I love this expression, even though I don't drink as such. I'm putting it in for Lesley, because it is so hilariously Aussie.

I am experiencing super DOMS again from Cathe's Chest and Tricep workout and this morning I tried the original Bodymax workout from the late 90s. I had heard that it is harder than Body max 2. It took awhile to get going but once it did, it was awesome. Despite being filmed some time ago, it's aged fairly gracefully. It is amazing how workout fashions change! It's also proof positive how you get better as you get older in the muscularity department. Don't get me wrong, Cathe looks great, but I think she looks even better these days! That's why I admire all the Master's women who compete - they are most definitely my favourite division. Not long to go until I'm in that category!

I also got in an hour's walk this morning, which was great to clear my mind. Usually I learn my Les Mills choreo when I go on these walks and because we are due for launches as soon as I get back, I'm going to keep walking! I'm hoping to squeeze in some back and shoulder work this afternoon.

Thanks for all the lovely comments about my little "diet" rant. The more I work with people, the more it's becoming obvious to me how destructive the whole scenario can be and I want to be a good role model for everyone I come into contact with.

Holy DOMS, Batman!

Oh dear, I have one of the most severe cases of DOMS I've experienced in a long time. Firstly I did Cathe's "Legs and Glutes" on Sunday, followed by Cathe's "Gym Style: Chest and Triceps" yesterday and "Gym Styles: Back, Shoulders, Biceps" today. The Gym Style DVDs are similar to a regular weight training regime - eg 3 sets of 12-16 reps at varying speeds for each set. I think it's the volume that did me in, not to mention the shorter than usual rest periods.

The DOMS in my legs meant that a run was out of the question, so I did a 60 minute walk and one set of Spinervals Aerobase builder (4 sets of 5 min efforts) on the bike. Fitting all of this activity around the kids being on school holidays is not the easiest! I am having a friend over for lunch tomorrow and her three girls are coming too. My girls will think this is the greatest. There is not much to do for entertainment in Woop Woop, but I'm feeling cheered by the prospect that a moving date is approaching!

In other weekend activities I finally managed to see "Borat" - funny, yet scary :) and "Kenny" - the award winning film about a Port-a-Loo cleaner which was surprisingly good.

Legs and Glutes

Oh, yowsa indeedy! Easter Sunday has seen me tackle Cathe's Legs and Glutes and my glutes were absolutely screaming! I added a run to this as well. I don't use a lot of weight, rather I focus on the actual movement, being as precise as possible. It is amazing how effective you can be training your lower body without using a lot of equipment or heavy weights. Though they have their place of course.

Yesterday I did RPM 28 and had a nice long walk and the combination of these two workouts is giving me a nice steady progression of DOMS.

Today's pic is of Amy Bento's All Pump Extreme which is hitting my mailbox any day now. Amy has an amazing number of "premixes" in her workouts, which means I am getting 6 or 7 different workouts for my $ which is good value. I have "met" Amy via phone and she radiates real energy when she talks about her filming projects. It is amazing what workouts are out there when you dig around enough.

I have enjoyed a couple of solid Easter Eggs with DH and the girls. I think if I hadn't indulged I would have some huge "sense of entitlement" feelings happening. Now I have had my chocolate fix and feel happily satisfied.

I hope everyone has a safe and blessed Easter!