Another day, another lyric but a perfect example of how I've been feeling with a lack of sleep! Luckily for me I saw sense last night, went to bed at 8.30pm and slept straight through until 5am this morning when it was time to get up and train a client then train myself. It feels like the whole world has opened up for me again training wise now that I'm not competing and I'm headed down the road of wanting to be a strong fit all rounder - little bit of this and a little bit of that. This morning's workout was all about assessment of where I am right now - despite no lower body work for the last six weeks or so given the high volume of classes I teach, my squats and deadlifs were pretty tidy this morning. As I don't want killer DOMS I kept the weights fairly moderate and focused on technique and cardio wise I did an aerobic base style treadmill run and tried out the new cardio equipment which was fun - we got a piece of equipment that mimics skating - not sure how I feel about that one!
Had a terrific Mother's Day yesterday - it seems as the girls are getting older, it's becoming even more fun - they had made me all manner of things, a home made card , some apricot slice (which had melted and was congealed into a very strange shape indeed which was hilarious) - the funniest part was that Miss S had sent hubby off with a shopping list which he later gave me which said - "one set of tulips, no card (already sorted)" - that, I am keeping to give to her when she is 21! I got the tulips too :)
I'm looking forward to seeing everyone at the show on Sunday, I'm still very glad I made the decision that I did and want to say publicly how much I appreciated everyone's comments on my last post. As I mentioned originally I am still having my photos done with Miss Selina - am looking forward to going to Lorna Jane and picking out my outfits with the help of my fellow Bodystep instructor Miss W who also works at Lorna and has a great knack of putting together great outfits.
Showing posts with label evaluation. Show all posts
Showing posts with label evaluation. Show all posts
Monday, May 11, 2009
Thursday, November 20, 2008
Evaluation of Nutrition and Training Plans
Hello bloggers, I feel like I've been away from you forever....but I'm back!
Here's what is going on with me....
Over the past 8 weeks or so I have dropped 4.5kg (yes, I have mentioned that I was having to take a little action). Here's what I did:
*Trained on average about an hour a day - this was divided up into approximately 40 minutes of cardio and 20 minutes of strength training. If you add RPM into the mix, it's about a 75% cardio, 25% strength training split. I took on average one rest day per week, sometimes two.
*I had 10 days off any serious training due to tonsillitis
*I was away from home for approximately 5 nights
*I ate meals that contained starchy carbohydrates in them 4 times a day, and mostly did not log my food intake. When I did, my macronutrient ratios were approximately 40% carb, 40% protein and 20% fat (as an example, yesterday I ate: Oats and protein (pre training), Slim Secrets bar, 1/2 a banana , Big Asian Salad (which included a small serve of noodles) with 100g chopped turkey breast, oats and protein powder with cinnamon and the other banana half, 2 bunches of asparagus and hommus dip, Grilled salmon, small baby potato and buckets of greens/carrots.
Now many so called "experts" out there would look at this plan and say "too much starchy carbohydrate!", "not enough strength training!", "not enough application to training ". So why, using this model have things worked so well?
*when I train, I treat every session with specific intent, that is if I plan to smash it in RPM , I really try to cane it, if I'm focusing on my shoulder rehab, I work on my mobilizations. When I'm strength training, I'm all about doing a quality 20 minutes of what I can do and what is complementary to my current position rather than trying to waste my time on exercise which is essentially useless to me right now. Somebody at the gym asked me "Don't you miss doing bench presses?" and I was reminded about Lisa's post on Labels - my reply was, "I don't need to be doing bench presses right now." They were pretty surprised and asked me, "why" - my response was along the lines of that my body needs a lot more pulling type work to maintain a good posture and 3 sets of push ups on my toes (which I'm very chuffed about given the annus horribilus shoulder year) was all I needed to keep my chest muscles happy. If my specific intent was different, well the answer would be obviously different.
*when I eat, I really listen to my body - I'd been having the old "let's mow down the fridge" syndrome upon coming home from work - so I decided to trial what I call my "Mad Monkey" oats (thank you Shelley) - oats and protein and a sliced banana (no magical powers there, just tastes awesome) for afternoon tea. What a difference that has made - less stress, less cortisol and frankly (the best part), a nice full belly.
*I treat my body like a science experiment and encourage everyone to do the same - this is a cornerstone rec of PN and a good one - if you don't get the results over a two week period, then make a change. I had a bit of a stall there - so my strategy there was to "clean up " a little and it worked well.
This post isn't meant to be "flipping the bird" to anyone who likes to approach things from a different perspective - everyone's journey is amazingly different - however I want to use it as an example that you don't have to blindly follow a fitness/food trend (eg low fat, low carb etc) or a rigid diet to get "results".
The actual mechanics of it is quite easy on paper - it's the application of the mechanics that will trip most.
Make small manageable changes, believe in your capacity to achieve great things, try to beat your own personal best (ie don't look at others, look at the wonder within) and most of all, ENJOY THE JOURNEY.
Here's what is going on with me....
Over the past 8 weeks or so I have dropped 4.5kg (yes, I have mentioned that I was having to take a little action). Here's what I did:
*Trained on average about an hour a day - this was divided up into approximately 40 minutes of cardio and 20 minutes of strength training. If you add RPM into the mix, it's about a 75% cardio, 25% strength training split. I took on average one rest day per week, sometimes two.
*I had 10 days off any serious training due to tonsillitis
*I was away from home for approximately 5 nights
*I ate meals that contained starchy carbohydrates in them 4 times a day, and mostly did not log my food intake. When I did, my macronutrient ratios were approximately 40% carb, 40% protein and 20% fat (as an example, yesterday I ate: Oats and protein (pre training), Slim Secrets bar, 1/2 a banana , Big Asian Salad (which included a small serve of noodles) with 100g chopped turkey breast, oats and protein powder with cinnamon and the other banana half, 2 bunches of asparagus and hommus dip, Grilled salmon, small baby potato and buckets of greens/carrots.
Now many so called "experts" out there would look at this plan and say "too much starchy carbohydrate!", "not enough strength training!", "not enough application to training ". So why, using this model have things worked so well?
*when I train, I treat every session with specific intent, that is if I plan to smash it in RPM , I really try to cane it, if I'm focusing on my shoulder rehab, I work on my mobilizations. When I'm strength training, I'm all about doing a quality 20 minutes of what I can do and what is complementary to my current position rather than trying to waste my time on exercise which is essentially useless to me right now. Somebody at the gym asked me "Don't you miss doing bench presses?" and I was reminded about Lisa's post on Labels - my reply was, "I don't need to be doing bench presses right now." They were pretty surprised and asked me, "why" - my response was along the lines of that my body needs a lot more pulling type work to maintain a good posture and 3 sets of push ups on my toes (which I'm very chuffed about given the annus horribilus shoulder year) was all I needed to keep my chest muscles happy. If my specific intent was different, well the answer would be obviously different.
*when I eat, I really listen to my body - I'd been having the old "let's mow down the fridge" syndrome upon coming home from work - so I decided to trial what I call my "Mad Monkey" oats (thank you Shelley) - oats and protein and a sliced banana (no magical powers there, just tastes awesome) for afternoon tea. What a difference that has made - less stress, less cortisol and frankly (the best part), a nice full belly.
*I treat my body like a science experiment and encourage everyone to do the same - this is a cornerstone rec of PN and a good one - if you don't get the results over a two week period, then make a change. I had a bit of a stall there - so my strategy there was to "clean up " a little and it worked well.
This post isn't meant to be "flipping the bird" to anyone who likes to approach things from a different perspective - everyone's journey is amazingly different - however I want to use it as an example that you don't have to blindly follow a fitness/food trend (eg low fat, low carb etc) or a rigid diet to get "results".
The actual mechanics of it is quite easy on paper - it's the application of the mechanics that will trip most.
Make small manageable changes, believe in your capacity to achieve great things, try to beat your own personal best (ie don't look at others, look at the wonder within) and most of all, ENJOY THE JOURNEY.
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