I'm excited!

I am so excited because Anne and I have booked our flights to Melbourne for the Nationals! Anne and I became great mates training together at Fitness First and she is competing for the first time in Physique Class in the Qld Titles (over 160cm) - Anne has some awesome muscle and was asked if she competed at the Girl Thing Show, even though she was in the audience without any tan on! Yes, I am definitely doing the happy dance now! Plus it is great being able to compare who is buying the most eggs and whether tuna is on special this week or not!

This morning taught Spin class 45min and practised my routine. Everyone at the gym decided to come up and have a look which I wasn't expecting because posing and routining in front of everyone is my greatest fear (as you all know). However they were all really supportive and to help me overcome my fear, they are going to watch me once a week. How cool is that? I managed to get through most of the routine OK - have to work on my hand placement and moving more fluidly but I was encouraged that I have most of it memorized which will please Jo to no end :)

This afternoon I am having a well deserved rest and looking forward to training hard on Friday and Saturday.

Gotta run, making Miss G a toasted cheese sandwich - key is to get that sucker cut up and onto her plate and me to do something else!

Post cardio potatoes!

I've been participating in an interesting discussion about carb depletion today and my point of view is "don't do it!" - invariably you get very depleted and bingo! start compensating to replenish glycogen stores.

That is why having some potato post cardio works really well for me. I replenish glycogen stores and walk around feeling sane, not starving.

Today has required a lot of time adjustments - extra PT client today which has infringed on my planned shoulder workout - I am thankful though for my clients as they are paying for me to go to Melbourne.

Today's training: 50 mins cardio (long slow distance 40 mins and 10 mins of explosive rower intervals - that's why those taters came in handy today :)

Get a grip!

Sometimes I need to remind myself to "get a grip" when I start awfulizing about how bad this place is or how hard being in action is or just how hard I find the aspects of posing and routine, especially the routine! How do I change from feeling shy to go-get-em tiger? Practised routine today and I visualize Jo giving me all of these little cues - it was a bit better today but still needs lots of work!

Training today:
walk, teach spinning class...
elliptical 10 min warm up

Chest/abs/biceps
Incline dumbbell press/flyes giant set 4 sets
Pec deck 4 x 10
BOSU push ups with varied hand placement 4 x 12
Ball crunch 4 x10
Ab roll out to plank on ball 4 x 30 sec
Dumbbell bicep curl 3 x10
Preacher barbell curl 2 x10 (kicked out of gym because bingo was on :( ) Who ever heard of having bingo in a gym?

Let's roll

Whew, busy day - but got the job done!

Training today:
30 min hard and pacey run
Rower/elliptical intervals 15 mins

Back/hamstrings/triceps
Chin ups (varying grips) 4 x8
Lat pull down med grip 4 x10
Deadlift 4 x 6 focus on glute area only
Hyperextension with glute focus 4 x10
Seated row 4 x10
Tricep dips (bodyweight) 8,6,6,6
Tricep Kickback 3x10
Reverse crunch 3 x10

Eating has been great today. I am still waay behind where I need to be, so I am narrowing my focus and working on being consistent.

Running Just as Fast as I Can!

This coming week is going to be a busy one for me. I am fully booked with personal training clients and it is going to be hard work fitting in my workouts around them, but I am determined to succeed.

It's another week where I want to put the foot down on the accelerator with the physical side of things and my big excitement for the week is that the Woop Woop Warehouse have bought an elliptical, recumbent bike and Concept 2 rower. I will be in cardio heaven!

I've spent some time prepping some meals and will check in sporadically over the week and hopefully visit some blogs. Otherwise, I'll just be keying in the training as per usual.

I hope everyone's week rocks! As King Theoden says in LOTR, "To Rack, to Ruin, to the Red Dawn!"

How I prepare - rule 2

I've been reading about lots of different ways to prepare for a comp, including Josh's take on preparation which was really interesting.

I'm a little bit different - I am a number cruncher! I weigh myself every day. This has been useful for me determining how I react to carbs, salt etc and what happens during TOM, so I don't freak out when the scale says something I'm not expecting! I have been known to fluctuate by as much as six pounds after eating certain meals, so in my book, knowledge is power.

I also log my food intake religiously. Like David says in the LL book, you don't set off on an important journey without planning it first and concreting all the steps in the middle, so planning my intake really helps me.

I don't "re-invent" the wheel trying to come up with different and faster ways of getting the body fat off - I try to be very consistent most of the time. I also try to be intuitive. Using my tools I can almost 100% predict whether at a given time, I need more carbs, protein or fat which means I rarely overeat these days. Acknowledging though that it is 100% certain I will overeat in the future is also good to know, whether it be due to an emotional reason or simply because the food tastes so good at the time. We humans are wired to eat!

The key is to use the technique that works best for you!

Training yesterday:
Teach kickboxing class 60 mins; train shoulders, 15 minute run. + Plyo plie jumps - I don't know what possessed me to do a couple of sets of those, but I am sore today ;)

Another milestone!

This week has been full of little milestones. Today it is our tenth Wedding Anniversary! I don't think either of us would have thought it would have been such a ride, but here we are ten years laughter howling with laughter at the anniversary card I gave DH this morning - two fat hairy people telling each other that the magic hadn't gone...except the two of us look much different to that! Even though DH is not into fitness as such, he is still in good shape and I am now competing in Figure! Ten years has brought two gorgeous girls, nine moves and countless jokes about all sorts of things - we have nicknamed Woop Woop "Mordor"(Lord of the Rings) and DH's workplace "LV-426" (from the movie "Aliens" which was one of the first we saw together when we were dating in 1986! Yipes!).

In terms of training and comp prep, the last few days have been really positive. I've dropped a bit more in weight and am hot on Miss Splice's heels (or should I say great legs)! The Outlaws left yesterday (I may have already posted this ) and I've been busy today.

Today:
walk
teach Spin Class, then see PT client, then take Miss Georgia to see "Goldilocks".
pm: 10 minute run, back, hamstring and bicep training.
Narrow grip pull down 4 x10
Wide grip row 4 x10
Hyperextensions 4 x 10 (weighted)
DB deadlifts (heavy) 4 x10
Leg curl (heavy) 4 x10
DB row 4 x10
Hammer curl 3 x10

Liz's comp prep rules - here is Number 1

Today I thought I would write about some more about my comp prep "rules". Firstly I spoke of the "Either/Or" scenario, borrowed from David Greenwalt and today I am writing about the "200, not 2000 calorie" rule.

What this rule is about is basically if you feel like you could eat the a**e out of a rhino and you've eaten all of your prescribed meals and the hunger is not going away, put in an extra 200 calorie meal of preferably clean, filling food. That way you will improve your "self regulation reserves" (ie your ability to think straight when it comes to eating - if self regulation reserves are low, this is where a body transformationist can come undone!). I am writing about this because it looks as if it may be that sort of day for yours truly here. My weapon of choice is fresh, ripe cherries - hence the photo!

I have really started to put the foot on the accelerator this week with some pleasing results - starting to get more quad separation and more definition between shoulders/triceps/biceps. By putting the foot on the accelerator I mean cleaner, less processed foods and 10 minutes of extra cardio on 5 days. Easy to achieve when you break it down!

Training today:
Run - "4 levels" run 45 mins

Chest training:
Bench Press: 5 x 12
Incline Bench Press: 4 x 12
Push ups : to failure
short and sweet!
Relaxed pose practice.

If you needed convincing about the power of strength training

I cannot believe that I am posting this "before" photo. I weigh about 64kg in it and this is after I have lost a good 20kg. I'm sure all the readers out there in Blogland are appreciating the fact I am not publishing those "befores". It's just to illustrate the power of strength training - I'm a completely different "shape" after focusing more on resistance training and less on cardio (though as many know, I do love a good blow-out ;) )

Training today:
walk
run 10 mins, teach Spin class 45min
Shoulders/abs
Military press 4 x10 (heavy)
Ab plank on ball with feet on medicine ball - 3 sets for as long as I could
Bent arm Lateral raise/straight arm lateral raise combo: 4 x 10/6
Over the top ball crunch 4 sets
Upright BOSU row - 4 x10 (heavy)
Pilates - hundreds/bicycles/single leg stretch/double leg stretch 4 sets
Shoulder scoops 4 x 10
Cobras 2 lots....

Seven today!

Here are my two girls enjoying birthday cake as a post breakfast treat. My eldest daughter (Sarah) is seven today! Happy Birthday Smoosh!

Eating Well is the Best Revenge!

Who said eating well had to be boring? Here is Teresa Cutter's Guacamole Bean Salad with added chicken breast. I had smoked salmon and strawberries for meal 2 - all I needed was a glass of champagne :)

Training today:
Run: total 45 mins - 30 mins @80% and 15 mins @65%

Weights:
Chin Ups - varied grips 4 x6
Hyperextensions 4 x12

Lat Pull down to Front 4 x10
Plyo Lunges 4 x 10
Olympic Barbell Row (narrow) 4 x10
180 degree plyo squats 4 x15
low cable pulley style row 3 x10
Body weight dips 8, 7, 6,6
Tricep pushdown 3 x10

Either - Or - Part Deux

Another day where I have to apply the "Either/Or" principle again. My eldest daughter is sick today which meant I could not go to the gym this morning and train. However I am going to ask DH for some help this afternoon - would he please watch the kids whilst I get an hour of training in before my 5 pm client. 30 mins of cardio and 30 mins of weights. It's a lot better than nothing in my book and I am going to really push the intensity for the entire hour.

Thermometer sitting close to zero this morning. I wore socks on my hands to act as gloves. I am at my gorgeous best early in the morning these days....

The Either-Or Scenario

Today has been a variation on the "Either - Or " syndrome that many of us go through in terms of exercise or eating well. David describes it very well in the Leanness Lifestyle book - often we are either all or nothing. The Leanness Lifestyle teaches us to work within the all or nothing continuum - for example, today I didn't get in as much training as I would have liked with the inlaws here, but I still did something. I've eaten well 95% of the time. In my book that still means that I am ahead of the game.

Training today:
walk in freeze :)
teach Spin class 45mins
Shoulders + abs 25 mins
Behind neck barbell press 4 x10
Ab crunch on ball (focusing on upper ab area) 4 x 12
Lateral raise - diamond lat raise giant set 4 x12
Ab planks on ball 3 x 30 sec hold
Upright row/shoulder scoop giant set 4 x12
Reverse crunch 1 x8
Practice abdo/thigh pose

What else - feeling a bit concerned that I am not leaning out fast enough. I'm not going to throw a hissy fit about it - just make a few subtle changes and not panic. I can do this and treat my body lovingly at the same time :)

Day in the Life

Tonight's photo is of my youngest daughter, Miss Georgia with her cousin Connor.

I thought I would describe a day in my life right now - thanks for the inspiration, Rae.

Here goes....

5am - Rise and put on several layers of clothing and go for a walk - walking has become a daily ritual for me - I don't go particularly fast - just put on some great music and enjoy time to myself.

6.15am - return from walk and prep hub's lunch and eat breakfast with him. I usually have oats with Ladybird Figure Tone mixed in. Then DH leaves and I check my emails and look over my list for the day. I put the washing on and take out dinner (which I've usually pre prepared or portioned)
7.30am - both girls get up and we prepare for school, have breakfasts, make lunch etc.
8.45am - drop girls off at school/kindy
9.00 - usually at the gym - I do my resistance training and then cardio or vice versa if it's really cold. Lately I've been doing my RT and cardio separately.
10.30 - have a snack - usually cup of berries with cottage cheese and protein powder (whey) - I have slow/fast release protein post workout - then I have personal training clients or get to come home
12.30pm - lunch - often an omelette with sweet potato (frittata) or some form of protein and lots of salad and a starchy carb
1pm - housework and prepping dinner - I chop up all my vegetables and what protein we are having so it is ready to go when we come home.
3pm - have another snack - usually it's a massive bowl of veggie soup, some form of protein and a couple of rice cakes if I am super hungry
3.30pm after picking girls up from school/kindy we are off to after school care on the days I have personal training - from this time onwards until 6pm I am often training clients.
6pm - arrive home - baths, dinner (cooked whilst girls are in bath) with DH/girls; homework and reading.
8.30pm catch up with DH and watch some TV
9.30pm to bed after some quick thought about what I need to achieve the next day.

I'm very lucky that I can devote so much time to training/prep right now - though I would like to be able to work in my original profession (I am a pharmacist)!

I feel an asparagus bender coming on.....!

Today I had grilled salmon and grilled asparagus for lunch (with a bit of rice on the side) and I am hoping like mad that asparagus comes back into season and soon. I cannot get enough of it! It's great barbequed, put into omelettes etc and I love it!

Training today:
walk to gym and back (45 min round trip)
RT - chest/biceps/legs

Bench press 4 x12
BOSU defensive squats 4 x 12
Incline Bench 4 x12
BOSU - plyo lunges 180degrees 4 x10
Decline Flye 4 x10
Glute lift, pilates inspired 3 sets
Incline bicep curl/hammer curl giant set 3 to failure

That's all for today. Hopefully I can check in again soon ;)

The Outlaws

Today I am preparing from a visit from my Inlaws, except in this family, I call them "The Outlaws" - I borrowed the term from a former employer who used to call her in laws the same name. We've had our ups and downs, but for the most part we tend to rub along together OK. I am doing a bit of a cookup and have made my red curry and chicken meatballs and now am onto my Ethiopian Berbere. I'm also making a chicken and mushroom casserole which should be quite nice and still a pretty clean meal, despite a little sour cream sneaking its' way into things. I'm going to try 1/2 sour cream and half EasiYo yoghurt to lighten it up even more.

Training today:
walk in the freeze
Teach Spin class

RT - Back/triceps
Chin ups 4 x6, varying grips
Med grip pull down to the front 4 x12
Leg Extension 4 x15 (fast)
Seated narrow row: 4 x 10 (heavy)
Leg Curl: 4x 20 (fast)
High Cable Pulls (the closest I can get to a cable, but never mind) 3 x 12
BOSU chair squats, 3 x20, floor squat 1 x 20 (+3kg)
Bodyweight dips: 8, 7, 6, 6
Full tricep extension on Smith machine - I borrowed this exercise from the latest Muscle and Fitness Hers and it is a beauty - 1 x 10, 1 x 8
Overhead Tricep Extension 3 x 10
Stretch!

Arrrgh, hormones1

Argh, hormones - what else can I say. Today was marked by a lousy migraine, which I am sure is hormonally generated. I had been fighting a mild headache all day, when whammo, went for a run and it started. At least it started after I had finished, but it meant no resistance training for me today.

I started the next phase of my action plan - goal being to lose 3 pounds (or just over a kilogram) in the next three weeks. I'm slightly behind schedule and will need to paddle hard - but it is within my reach and I am responsible for making it happen now.

It was confirmed that I will be competing in Intermediate Class - I'm not expecting to even place at this next comp and keep reminding myself to just enjoy the experience of preparing for a comp again. Off now to sort out the dates for my arrival in Brisbane and to work out how many RPM classes I can teach while I'm at home ;)

Rest, repose, refocus...

Yesterday I had a day of total rest - slept for nearly 12 hours, think the old bod must have needed it! This morning I went for a walk around the perimeter of town and through some farming land - took me 110 minutes and I was glad that I brought two CDs to listen to, rather than one.

Am feeling a bit stressed at the moment as my in laws are coming to visit for a week and even though they are staying in their caravan, they are coming over for most meals which is pretty stressful as they like richer, heavier food than I am accustomed to. I actually made semi dried tomato and olive bread as a trial for their visit and ended up eating four slices myself! I certainly will be firing on all those unintended carbs. After much thought I got out my 80/20 book and am going to make a few recipes out of this - chicken breast burgers with red curry paste (instead of fish) with Vietnamese Mint Salad, my Ethiopian Lamb Berbere with brown rice and natural yoghurt raita and will do some salads with grilled tuna, salmon etc. They won't even know they are eating clean! Big bowls of strawberries and kiwis for dessert! I'll fit my workouts in the early morning. I've been getting up at 5am, so an extra half hour will not make much difference. And I won't make any bread - what is the local bakery for anyway ;)

Too many rabbits in China!

This cartoon reminds me of the ad on TV where some bloke says "too many rabbits in China" - DH and I always laugh at these types of ads because somehow they make our way into our everyday vocab - his excuse for something will end up being because..."there are too many rabbits in China" etc etc. We are totally blown away by how awful the ads are in Central Queensland - we almost feel embarrassed for the people acting in them, they are so lame.

INBA entry forms went up today (thanks Deb for the heads up) and it looks like, according to the form, that I will be competing as an Intermediate competitor as I have already competed once. I have emailed head of the INBA as Lia suggested to get the proper low down.

Today ended up being a pure cardio day - I taught a step class this morning and did a very sharp 20 minute run this afternoon before my PT client as well as posing. It's weird I am better on one side than the other but I will keep working at it. Tomorrow I will train shoulders and biceps at home as well as go for a walk - I am planning on doing a long one - going out on the highway and then cutting back past the local Showground and back home - should take me about 90 minutes at a nice clip - even though it's cold (or maybe it's just the body fat coming off), I find it very soothing and precious time to myself.

Bring it on!

This is a great photo of Mike McSweeney (ex Les Mills) in RPM. Gosh do I love this class and miss teaching it with a passion. I'm a cardio fanatic - any opportunity to push the boundaries and to give it a good shake, I am there! After a hardcore cardio session I feel like I can take on the world! I own a fantastic V-Bike and I often fit in my own RPM session with my stereo going full blast. Not quite the same as the class atmosphere, but once I get going I still work at it quite hard.

Here in Woop Woop I teach my own type of spin class and use ideas from RPM as well as my Spinervals DVDs.

Training today: walking, teach Spin class, back/triceps, posing and routine run through.



Close grip pull down: 4x 15
Pull overs bb 15, 12, 12, 10
High cable pulls 4 x15
Tricep dips fast to failure 4 x20 (pre exhaust type sets)
Incline Tricep Press 4 x10 (ouchy)
Tricep Push up on med ball 2 x 6

Posing...needs work
Routine...run through 1st half - thought this was better today :)

Ride the Rhythm

Didn't get up and walk this morning as it was a notch worse than freezing, instead did a 45 minute "Long Slow Distance" type run on the treader and trained shoulders, the only body part that is not sore!

Shoulders
Military DB press 4 x15
Upright row on BOSU 4 x15
Diamond lat raise 4 x15
Shoulder scoops 4 x 15

Not much to report except that I am still feeling dreadfully homesick. Everything up here seems like such a struggle - but I am keeping on keeping on. Have been organizing bikini design with Jo today - she is going to stone my blue suit and I'm really looking forward to seeing what she comes up with.

Two personal training clients this afternoon, then I am officially done and dusted!

Kick start my heart (and other tunes)

I just love listening to music when I train - today's choice was Combat 22 which has Kick Start my Heart (think it may be by Metallica but not sure) and some other uplifting tunes such as "Holding Out for a Hero" on it. It really helps me to focus on putting in the intensity and I visualize putting in my best performance every time I lift something.

Today's training: 40mins
Chest/Biceps/abs
Bench Press 4 x15/ab plank on ball 4 x 30sec
Incline Bench Press/ ball roll back 4 x12
Decline Chest Flyes/ ab bicycle/single leg pilates stretch combo 4 x20

Biceps Giant Set
Hammer Curls then Dumbbell curls to failure x 3 sets...yowsa
Routine run through: 1st 30sec
Teach spinning class and go for a walk.

Eating has been nice and consistent these past few days. My biggest issue is avoiding the attack of the dreaded Food Troll - the phenomena where you aimlessly wander around your kitchen digging into what ever looks good, just because you want to have a little mouth party. That's when I get busy and get the h**l out of the kitchen. Having most meals pre prepped helps a lot as well, though I'm not as consistent as I could be with this.

In and out!

This morning's training session was very focused and as Coach Tom from LL would say, I didn't "putz" around.

Got in my morning walk (brrr!) and dialled up the intensity of my cardio session this morning - split it up - did 20 mins to start with, my weights and then followed it up with another 10 minutes at the end by which time my hamstrings were screaming.

RT - back, hamstrings, triceps

Chin ups - 4 sets, varying grips x 6-8
Hyperextensions 3 x12
Lat Pull down to front med grip: 4 x12
Dumbell deadlifts with varied foot placement 4 x12

Then One arm row - 4 x10
Glute bridge on BOSU 3 sets of 2 x 15sec holds
Tricep dips 9, 8, 7, 6 - straight legs
Leg Curl 4 x 15
Tricep pushdown - descending drop sets 3 x 12
That took all of 40 minutes. It's amazing what you can accomplish when you get really focused.

I've got a huge pot of soup on the go right now and have dinner already prepped. Three personal training clients this afternoon and the finale of Desperate Housewives to look forward to.

Prep work!

After reading Miss Lia's post on prepping food I have been inspired to cook up some sweet potato for the week ahead. I also have some chicken breasts waiting to be sliced and diced. I usually freeze my starchy carb portions and add them to salads as required or defrost and have them after particularly hard cardio sessions.

I've spent the weekend cleaning and we went to Gladstone where I bought 2kg Tassie Salmon (guess what is for dinner tonight), barramundi and red emperor fillets as well as some of my favourite Kikkoman marinades - I usually go for the thinner, lower sugar versions and I'm looking forward to trying a Roasted Garlic Marinade with my chicken this week.

DH and I were talking about how society has lost the art of cooking and I reckon there is a plethora of great healthy food out there to enjoy and cook in many different ways.

Personal Training Gone Mad!

Whew, I cannot believe the demand for personal training here - another client on the roster now and because I am totally booked out next week, I get to meet her the week after! No wonder I have been sleeping so well at night! I think it is more a case of "being in the right place at the right time" more than anything else - I certainly haven't been seeking out people to train but the clients I have had so far have been enjoyable to work with, so it's really no drama to do this.

Training today: walk moderate; teach Step class - then I committed to a 15 minute shoulder workout afterwards, even though all I wanted to do was come home. I also worked on the first half of my routine. It's pretty ordinary so far( the whole posing and routine thing being my biggest hurdle to overcome), but I think I have improved a little bit, so I will keep going :)

10.5 weeks to go

Here I am in all of my white pasty glory! Aaaaaccccckkkk! Think I'm improving! Just keep swimming, swimming as Dory would say. Can't you tell I watch too many kid's movies :)

Suits me fine

Suits me fine to require a little bit more of myself today, to put myself into "athlete" mode, to push the boundaries in the gym and to take care of my body with top quality meals. I slept really well last night and even slept in this morning - think I needed it! I've been getting a bit bent out of shape about losing the body fat and I need to remind myself not to try and reinvent the wheel - just one day at a time and to change up one thing at a time to keep things going.

Today I focused on my cardio at the gym - ran a little longer and pushed it a little harder and it felt really good. Sometimes we are limited by what we think we can achieve when in reality that is not the case at all. Then I did my weights - back and triceps today. I've had a pleasant walk outside as well and enjoyed the sunshine. PT this afternoon.

Run -40 minutes - "pure" intervals - 3 sets of 5 increasing pace and intensity for each set.
Back
Chin ups - 4 x 8
Lat pull down - wide grip - 4 x12
Seated row narrow - 4 x 12
Hyperextensions 3 x 12 (with glute focus)
Dips (bodyweight) 2 x8, 2 x 6
Decline Close Grip Bench Press: 4 x 12
Tricep bench dips to failure - 3 sets to failure

warm wishes

I could do with a bit of surfing right now. That is one of my goals in the future - to learn how to surf - looks like a lot of fun. However in Woop Woop, surfing is unfortunately on the back burner.

Training today:
Walk; teach cycle class; RT - shoulders, legs
Military press 4 x 15 (can you say ouch to all those reps?)
Upright row 4 x15
Straight up lateral raise 4 x15
Diamond lateral raise 2 x 15
Shoulder Scoops 2 x 15

Traditional legs
Leg Extension 3 x15
Leg Curl 3 x15

Having one of those "get me outta here days". I am missing home in a big way today - just thinking of going back to Fitness First gives me pangs. Must get over this and keep looking forward and try to make every minute count anyway. Looking forward to making Rae's chicken (reloaded - I vary my ingredients sometimes) and getting a good night's sleep.

Knowing then what you know now...

Aarrgh, found out today why I have been such a crab-pot - attack of TOM - to think I must have been PMSing all of last week and I missed it :) No wonder I have been feeling so bloated and generally psycho (now all I need to do is find an appropriate pic to match the mood!). Hopefully I will be rewarded by a nice post TOM weight/fat whoosh :)

Got up early and went for my walk under the stars - I have to be up at 5am if I am to fit this in and I find it a great time to meditate and focus on my goals. Then it was off to the freezer box for a nice hard run and some bicep/chest training. I've decided to throw in some volume work and I was dying after my 4 sets of 15 reps on the bench press. Once I hit the incline I was laughing at the fact that I was working so hard I had eventually stripped the weights off the bar until the bar was all that was left. Whoever said that small weights weren't effective...hee hee.

Fight!

Sometimes getting angry can spur you on to put in that little bit extra which is what I have been doing for the past few days. I've managed now to turn the bloat around and am aiming for a 1/2 pound (or 0.25kg) loss this week and should be able to get things back on track with a bit more paddling.

Yesterday's training:
25 min race marathon pace (5:15 min k's)
60 mins moderate walk
Back/Triceps/Leg Conditioning:
Narrow grip pulldowns
Chair squats on BOSU
Barbell Pullovers
Defensive Squats on BOSU
One arm DB rows
Plyo lunges
Close grip bench press on decline
Tricep pushdown

Todays training:

45 min moderate walk
Rest day - Enjoyed a Sunday morning croissant as my weekly splurge ;)

Where's "Mr Angry Eyes" when you need him?

I am having a bit of a "pissy" day it seems. It all started by my "let's cause a ruckus once a year" thread on another fitness forum in the USA where I suggested that many (but not all) people who remain overweight suffer from a lack of discipline and dare I say it, a lack of character. I get like this when I do a lot of personal training, when I hear all the "yeah, buts" and "can't" instead of "won't" - I feel I know what I am talking about here because I used to be that person. Anyway, got flamed into oblivion by some obese person that said I wasn't being very supportive of the overweight members of the community and that I was a self serving, righteous litte b**tch. Sheesh, I was talking bluntly but I wasn't being personal. I just have to remember that this is the Internet and not to take it personally.
I'm just amazed at how angry I started to feel - I'm usually pretty even tempered, so has been weird to say the least.

Coupled with that I am having a severe case of what I call "Fat Bloated Cow" Syndrome - I have gained 1.5kg and my rings are tight and I am visibly bloated. I'm drinking plenty of water and keeping a close eye on things - I am fearful now that I will not come in lean enough in time as I am a bit heavier than I was at this stage of the game with the last comp. Which means nudging the intake down a bit. This is tough! However, I remind myself that this is temporary and the discomfort I am feeling now will be nothing compared to the embarrassment I will feel at being fluffy on stage.

Training today:
80 min moderate walk
teach aerobics class (didn't really get the old HR up enough to call this a workout..damn)
train shoulders
posing practice (sucked again - keep practising)

Feel better now I've had my little rant.

Onward and upward!

Congratulations Jelena - new IBFF pro

Today's pic is of Jelena Abbou (www.jelenafit.com ) - who has just won her IFBB Pro Card in the USA. I 'met' Jelena on another board and Jelena is another one of Bern's sponsored athletes. Jelena has the best symmetry I have ever seen, so go and check out her web site!.

Another mad day of training done - back and triceps.

Chin Ups 4x8 (narrow)
Leg Curls 4 x20
Lat Pulldown to front (wide) 4 x 6-8
One legged hamstring stretch 4 x 5
Seated Row (narrow) 4 x8
High Pull 3 x10
Tricep dips (with weight 3kg) 4x 4-6
Incline Tricep Extension 3 x10

Run easy 20 mins.

There..that's done and dusted for the day. Now to get back to the rest of my life ;)

Motoring along

Pleased to say that despite having the blahs upstairs I nailed a pretty good day in relation to both eating and workout. You just have to switch off the emotional side and keep moving forwards and deal with the feelings - positive and negative - as they happen.

Workout today:
Chest/Shoulders/Legs
Incline Chest Press - 4x 6 (to failure)
High Step Defensive Squats - 3x 30sec
Pec Dec - 4 x10/8/8/8
Chair squats on BOSU - 3 x20
Plyo Squats off High Step 3 x 30secs (I wanted to puke in a bucket at this point)
BOSU push ups with feet on med ball and varied placement - 4 x 12
BOSU plyo 180s as many as I could muster 4 sets
Push press standing 4 x 6
Obliques on BOSU with med ball
Side Lateral Raise with medial delt focus - 4 x6-8
Upright row - 3 x 8 (heavy)

Eating - decided to open the vegetable heavens and knocked off 400g of Asian greens with my chicken today for lunch. At least I know that folic acid deficiency is not in my radar today.

Signed up another personal training client...that is four this week!

Changing gears

Today ended up being an unplanned rest day - slept in and really felt like I needed a day off, which I took. I ended up attacking mountains of washing and ironing as well as training 3 new clients today. It looks like I may have a Sportsmodel to enter into the comp in October! Early days though and I need to find out more about what is involved in the Sportsmodel side of things so I can tweak the training in the right direction. She is such an attractive girl!

What else - having a bit of a mental battle with the prep side of things today - if I was back at home, things would be a cinch, but mentally without that daily contact it is hard to press on - but I am not giving in!

Jam packed!

After my three days "mini break", I have come back to a jam packed week.

I have a long list of training to-do's as well as personal to-do's. I am shooting for 4 solid sessions of RT plus leg training drills as well as more posing practice and a routine run through. I check back with David (Leanness Lifestyle Coach) on the nutritional side of things on Friday and I really want to ensure that the news from my side of the hemisphere (he is in the USA) is all good.

On the personal side I have school sports day to contend with as well as paying a whole stack of bills and getting my tax returns in. Fun, fun, fun! I've also got some Ebay listings to put on as well.

I am totally inspired by all of those beautiful ladies who competed at the All Female Classic. I loved the fact that my first comp was all female and hope that the event continues to grow and grow! Congratulations to Rae, Sam, Katie, Jadey and last, but not least Kimmy - I am so inspired by you Kimmy as what a journey you have made to get up there on stage for your first comp, at 50, no less! Just wow!

Above and beyond

Sometimes you have to go "above and beyond" to achieve your fitness related goals - that is what I tell my clients anyway - that to reach that better place requires moving out of your comfort zone. The immediate discomfort of change is small compared with the long term benefits.

I often have to tell myself this too! Last night I went to bed with my stomach grumbling, but have moved through it and am fine today. Plus I am happy knowing that I elicited the small drop that I wanted. Today is usually the day I have a splurge meal, but I am going to shift it to Saturday as we are going away for three days to the beach! Fish and chips, here I come! I am really going to put it in tomorrow with my training and then look forward to two full days off which come at a good time for me - workload has been heavy this week!

Training today:
Walk moderate 60 mins; teach Cycling Class 45 min; leg conditioning drills/ab work
Shoulders:
Behind neck press 3x10
Lat raise straight arm 3 x9
Upright Row with dumbbells
Relaxed pose
Side Chest pose
Side Tricep pose
Brought my shoes in and worked on posing. Today I sucked! But I'll get better!

Off to prep some meals for our weekend away. A figure girl has gotta eat happy ;)

Fired up!

Today training consisted of a 30 minute run and chest and biceps training.

Bench Press: 45kg 4 x6

Incline Bench Press: 4 x8

Decline Flyes: 3 x10

Standing barbell curl 22kg 4 x8

Hammer Curls: 3x8

Posing practice: front double biceps, relaxed poses, ab and thigh.

Eating has been clean and I have been loading up on the vegetables in a big way. I'm 0.2kg down this week and am anticipating another drop in a day or so. I often get smaller preceding my drops and I know this one is coming as a friendly stomach vein popped out (haven't seen that for awhile! I must have been dreaming of Lia's abs) when I was training biceps.

On another note, my personal training has unexpectedly taken off. I'm now up to six clients without any advertising which is great extra cash. My first client has lost 5kg in the last six weeks is doing really well on all counts - I'm so proud of her! Tomorrow I see a new client and my sportsmodel. Busy, busy!

Roar!

Training today: Spinervals Ultraconditioning DVD 70mins; teach cycling class 45mins

Back and Triceps:

Wide Grip Pulldown to Front: 4 x 6
SLDLs 3 x 6
Pullovers: 4x 8
Dumbbell Rows - PB 20kg 4 x6
Tricep Dips (full) 4 x 8 (+2kg)
Incline Tri Press 3x 10
Bench Dips to failure

Posing - relaxed pose, side chest/side tricep
Routine- first 20secs - pretty rough, but I'm getting the idea ;)

Busy, busy day - still going on the washing and tomorrow is officially admin day in our household.

Feeling very pleased with my increases in strength and combined with my little carb blowout on Sunday, I really kicked butt in the gym today - muscles were looking nice and full today, hee hee. Felt good on the bike as well - yes, I'm a sucker for a good cardio workout, which really helps me in my quest to get leaner - I know everyone is different, but I feel I hold much better condition when I do regular cardio.

Back into it

Finally back home and after a day where I wasn't exactly pleased with my eating, I'm looking forward to getting back into the Woop Woop groove. I've mapped out my eating for tomorrow and all that is left is to have a look at my training diary and focus on getting that done as well. I got in a 70 minute walk this morning and didn't formally train today - I got my exercise doing all of hubby's laundry which had built up whilst I'd been away...what fun!

I have been scrubbing the house top to bottom and have had a go with the mincer I purchased whilst I was on hols - Rae's chicken tastes much better now that I know I am eating chicken breast, not hoof or skin or whatever else Woollies puts in their pre packaged chicken mince!

Spinervals early tomorrow morning and looks like some tricep work is going to be featured too.

I am so lucky!

Today I am feeling so lucky and so grateful that I am so fit. A few years ago when I had Miss Georgia, I had post surgical complications and severe sacroiliac joint dysfunction. I was told that I would never run again and to look forward to a "sedentary life". I was also told the only way to fix the mass of jelly that were my abs was by surgery.

Here I am three years later doing plyometrics and running everywhere! Today I also lifted another chest PB - 17.5kg incline dumbbell press 4 x6 reps! I also gave my RPM class a good thrashing last night. I can compete in a Figure Comp, I am truly blessed!

Training today:
30 min brisk incline walk

Chest/Legs
Incline dumbbell chest press 4 x6 (PB)
Pec deck 4x 8 (PB)
BOSU push ups with hand placement variation and feet on medicine ball
Plyo lunges
Defensive BOSU squats
180 degree BOSU plyo squats

I'm toast :)

Routine done!

Saw Jo again today and finished my routine. It is much simpler than the last one and I think I am going to have a lot of fun with this one!

Training today: brisk walk 30mins; teach RPM Indro; "let's trash legs!" training - yes, a proper leg training session with weights, my first in months! and posing/choreo with Jo. I am exhausted but pleased with my accomplishments!

Today's training:

Elliptical 25mins; run easy 10 mins

Back and Triceps:
Pronated grip chin ups 4 x8
Hyperextensions: 3 x12
Narrow grip pull down: 4 x 6
Bent over bar bell row : 4 x 8
Bent leg deadlifts: 3x 10
Overhead tri extension (pulley) 3 x8
Med ball push ups: 3 x8

Good session today. I've also nudged off a little weight today which is a good thing. I am definitely feeling leaner!

Training today

Today's training:

Elliptical 25mins; run easy 10 mins

Back and Triceps:
Pronated grip chin ups 4 x8
Hyperextensions: 3 x12
Narrow grip pull down: 4 x 6
Bent over bar bell row : 4 x 8
Bent leg deadlifts: 3x 10
Overhead tri extension (pulley) 3 x8
Med ball push ups: 3 x8

Good session today. I've also nudged off a little weight today which is a good thing. I am definitely feeling leaner!

Week 14 to Week 13

A quick post to update my week - managed to get in a good whack of training, despite my heavy cold and am experiencing some DOMS in my glutes and back - just what I need.

As I am still on holidays and enjoying my mother's cooking, I am concentrating on eating well most of the time and not worrying too much about trying to lose. I maintained last week and if I shave off half a pound or hold this week, I won't be too concerned. It's been a wonderful experience having these terrific gains in strength, plus I am still relatively lean, so cruising is the way to go.

I am planning on hitting those weights hard and teaching a few good RPM classes! Meeting with Jo again on Wednesday to put the rest of routine together and then I am good to go.

Posing and Routine, Second Time Around

Today I went to see Jo about my routine for the show in October. I am delighted with the piece of music I have chosen for this one - I feel like it really "speaks" to me, so I am looking forward to having fun with this one! She thinks my back is definitely wider than last time and my posing has improved a lot. Yippee!

I have invested in another pair of figure shoes - these ones are more comfortable and Jo was laughing at me doing the dance of joy in new happy feet.

My other big news is that I have a great friend "on the bus" with me - Anne is doing her first physique comp and Jo had her posing really well - my favourite was the front double lat spread, wowsa!

I know I have been quiet on the blog scene too - but I'm looking forward to catching up with everyone in more detail when I get back.

The Flu

Update of the day is that my cold has developed into flu like symptoms, so total rest day for me. Lots of fresh vegetables and fruit today and telling myself that "this too shall pass".

really pleased

I'm really pleased to be back in Brisbane for 2 weeks. I'm struggling with a nasty cold though. Still that hasn't stopped me from doing weights. PB on bench press today - I am consistently stronger than I ever have been. Weight is down today, all is on track for October!

Comparison pics (16 weeks out January)

Hope there are some differences between last time and this time. I badly wanted more back muscles!

14 to 15 weeks out

Here I am 15 or 14 weeks out from INBA Queensland Championships depending how you look at it. I say 14 weeks because to me, the final 7 days doesn't count...ie you should have "arrived" in the leanness stakes by then. I'm heavier at this stage than I was last time and I must admit nerves creeping in...can I do this again? Was competing the first time really a fluke? Plus I have the challenge of the remote location!

Anyway, trained really well today - went for my early morning walk - I don't hurry, rather just enjoy the fresh air 80mins; run easy 35 mins
RT
Back:
Chin ups 4 x 6 (ouch!)
Deadlifts with glute emphasis 3 x10
Lat Pull down to front, varying grips: 4 x 8
Seated row (narrow) 4 x9/8/7
BOSU planks
hyperextensions with glute emphasis
Dips 4 x8
Tricep push down with my own rope rigged up to machine 2 x10

On the bus again!

Whenever I am about to take action in reducing my % body fat, I refer to it as "Getting on the Bodybuilding Bus". With tomorrow being officially 14 weeks out and the fact I've gained a kilo in a week, I've decided that action had better begin sooner, rather than later. My aim is to lose about 1/3 kg per week or one pound and I have 5 kg to lose to get me into competition shape. I came in at 53.4kg when weighed at the competitors meeting last time, so if I came in a smidge higher, yet leaner, I would be totally ecstatic!

1I will get DH to take some photos and we are off and running!I'm going fairly moderate this week - just cutting out wheat/gluten and subbing with potatoes. I seem to react really badly to bread - getting really nasty IBS when I eat a lot of it - it's so much easier though having a piece of toast than a potato!

I'm off home again for 2 weeks on Sunday and going to be continuing the focus on resistance training. I've had tremendous gains in strength over the past few weeks - a real positive! As some of the other bloggers mention, the gaining weight/fat after competition does play with your head somewhat - but it is necessary for good health and a happy menstrual cycle. I'm not feeling too happy about my huge PMS chin zit though!

My other news is that I've picked up another PT client who wants me to prepare her for the Sportsmodel Division of the INBAs in October. I haven't seen her yet, so I cannot say for sure whether it is on or not but the extra dollars that my PTing is bringing in is very handy. I'm now up to four clients without any advertising.

Training Thursday

Today's photo is of Jelena Abbou who also posts with Lissa at the Complete Fitness forum (must find address and add link). Berns from Passionfruit Designs makes Jelena's suits and I love how she has stoned this particular suit. I'm trying imagine how long it would take to put all of those crystals on!

Training today:
Teach indoor cycling class 45 mins ( I still have hacking cough and it was pretty darn unpleasant!) Also gave them 15 mins of body weight conditioning training.

RT - chest and shoulders
Incline Dumbell press 3 x 8
Pec deck 3x10
BOSU straight leg push up with hand placement variation 3x12
Push press 3x 10
Lateral raise 3x8
Upright row 2 x8

As Lia would say, I enjoyed an off plan splurge of apple and raspberry crisp with low fat yoghurt. I've gone off chocolate for now :)

Done and dusted!

Another day done and dusted! I am physically and mentally preparing myself for ACTION and I can't wait! I am really going to focus on having some fun in this next comp - I know that I am never going to be destined for figure stardom, but I can really aim to improve from last time and have a lot of fun whilst doing it! Specifically I really want to work on posing and routine and adding in more pilates/glute work in the next 14 weeks. I am going to stone my blue suit and can't wait to start that project off.

I am meeting with Jo next week and she is going to help me with my new routine - I think I have chosen music now, so it's all systems go! Plus she is going to make me smaller bottoms for my suit.

Training today:
30 min easy run

Back and triceps:
close grip pull ups 3x8/8/6 supersetted with BOSU defensive squats ( ala Cathe Friedrich, pictured )
barbell pullovers 3 x10 supersetted with explosive BOSU 180 squats
dumbbell one arm row: 3x 8 supersetted with leg curls

Tricep giant set:
pushdowns, dips, BOSU push ups 3x12 of each (ouch!)

I'm really enjoying all the BOSU work I've prescribed for myself and am noticing some real improvements in glute stability. Now to add in some heavier deadlifts to see how my butt responds.

Things you may not have known about me . . . .

A) Four jobs I have had in my life:
1. exercise physiologist/group fitness/personal trainer
2. peeling prawns for a Japanese restaurant
3. pharmacist
4. night fill at Woollies- good money, terrible hours!

B) Four movies I would watch over and over
1. Lord of the Rings
2. Harry Potter
3. Star Wars
4. The Incredibles (not by choice, OK?)
C) Four places I have lived
1. Sunshine Coast
2. Vancouver, Canada
3. Brisbane
4. Biloela

D) Four TV shows I love to watch:
1. Lost
2. Desperate Housewives
3. The Amazing Race
4. Border Security

E) Four places I have been on vacation:
1. Singapore
2. Hong Kong
3. New Zealand
4. USA

F) Websites visited daily:
1. www.physique-essentials.com
2. http://girlgetsitdone.blogspot.com/
3. www.leannesslifestyle.com
4. www.ebay.com.au

G) Four of my favourite foods:
1. Oats and protein breakfast
2. Grilled salmon with greens
3. vanilla bean icecream
4. prawns grilled with sweet chilli sauce

H) Four places I would rather be right now:
1. Fitness First teaching RPM
2. Reading a great book at a great cafe
3. Being pampered from head to toe
4. Having a get together with friends


Four people I think will respond
1. Rae
2. Rachel
3. Jodi
4. Andj

Heck, the girl can eat!

I've just logged my food over at LL and have come to the crashing realization that deprivation is not in my vocabulary. Taking action again so soon is going to be weird, but hopefully I will have more calories to play around with this time than last time. I ate the equivalent of one mini meal extra for the last comp as compared to my LL Bootcamp and I'm hoping to elicit a good response on even more than that.

Here's what I ate today:
1)Oats (40g), 1/2 cup skim milk, 3/4 scoop protein powder
2)Fruit snack pack and 1/2 HPLC bar
3)5 egg white,1egg omelette with 1 cup mushrooms, 1 cup spinach and tomato, 2 slices "Seven" cheese
1/2 slice toast
4)orange pumpkinand poppy seed protein muffin + 3 corn thins, 1/2 cup cottage cheese, 1/4 jar spreadable tuna and cucumber
5) Lamb berbere 170g total vol, 1/2 cup brown rice, 1 cup green beans
6) Navel orange

Training today:
1 hour moderate walk
40 mins strength training (chest and shoulders)
Bench press 3x 9/8/7 40kg
Incline bench 3 x 9/8/7
Decline Flyes 10kg 3x 10
Behind neck press 23kg 3x8
Side Lat raises 6/5 3 x 12
Upright row on BOSU 20kg + 3x10

I had some real motivation issues coming back to the "freezer box" of a gym today - it was very cold, but I got through my workout OK. My biggest drama is not trolling and picking at food - I got really busy again with "admin" today and managed to stay on task and out of the kitchen. I am much better in action. Maintenance is much harder for me.

Lissa

Here is a photo of Lissa ( www.alissacarpiofitness.com ) , who I "met" on another fitness board. Lissa has had an incredible journey and in the time I have known her, gained an incredible 4 kg of muscle (over about two years). She is hoping to turn pro in fitness at the NPC "Team Universe" event in July. This photo is from last year's NPC Nationals where Lissa swept the field in the physique round - as you can see why!

Today was spent doing administration - in my case that is about five loads of washing I brought back with me from our Brisbane trip! I still have a ton of paperwork to sift through, but training comes first! My day will look like this - Spinervals in the early am (aerobic base training only) and chest, shoulders and biceps from 9am to 10am. Then it's off to the kindy to share morning tea with Georgia and hopefully I will get a chance to attack the paper tiger after that.

Ready to fly!

I am back home and have finally had a chance to catch up with everyone's blogs, particularly the other competitors.

I had an absolutely wonderful time this week and caught up with lots of my Fitness First friends and family. I got to teach a couple of RPM classes and even had Andj come and do my Saturday morning class which was a real treat. We caught up and had morning tea with my great mate Anne and her kids, Samantha and Jonathon. Unfortunately poor Jonathon was sick everywhere - I think it is the season for sickness, as we all have colds here - so best we all have the dreaded lurgy at the same time, rather than one by one.

DH and I resolved quite a lot of issues on the move front and it is looking very positive that we will be transferred back to Brisbane in January and that it has been the intention of his employer for this to happen all along. If I know that I am only up here for a short time, then I feel so much better.

What I did notice were improvements I had made in my training and a few people thought I had added size to my shoulders, so I was happy to hear that. What has really helped me is knowing that Lia is training in freezing conditions as well.

My plan is not to start leaning out until the third week of July which gives me another 3 solid weeks to try and add more muscle. I ran into Deanne Miller who works with me at Fitness First and who came second at the INBA Nationals last year. She has done a fantastic job of adding more muscle and I cannot wait to see what she looks like this year. Like every other competitor, I am going to be getting busy with music, costumes and routine. I think I have decided on music and Jo is going to help me with choreography. I have my black suit by www.passionfruitdesigns.com and a blue velvet suit that Jo cut for me which isn't yet embellished. I wouldn't mind buying the crystals myself and embellishing Jo's suit, but I fear the bottoms are cut too big, so I'm going to ask her for a second opinion. I'm not ready for g-string territory but I don't want a huge bottom either!

Going insane and loving it!

Just a quick checkin to say I am soaking up the RPM love this week. I've done two classes already and back and triceps. Tomorrow I am teaching Bodystep and doing chest and biceps. I will be going home absolutely whacked and bathing in DOMS, but I love it!
Training yesterday: team teach RPM with Toni
Back:
Chin ups (pronated grip), Close grip pulldowns, seated cable rows, reverse ab curls
Today:
RPM
Triceps: Dips (unassisted), Incline French Press, Tricep push down ladder, med ball push ups ;)

Just believe

This is one of the professional shots taken of me at the Girl Comp. When I feel fat, discouraged or feel like all hope is lost, I look at this picture and am amazed that I, mother of the ten and a half pounder and certain tummy tuck candidate, turned out the way I did.

Putting the "go" in Vertigo!

My, I have been on a cardio bender this week! It's not surprising really as I do have an endurance background. This morning, I did Spinervals Aero Base Builder 17, walked to the gym and back because it was so beautiful out (about 5kms or so) and then did a cracking interval training workout on the treader - covered 5km in 22:45 which I was pretty happy with. Then I did chest, shoulders and biceps for RT. I am supersetting lots of glute work in, trying to improve my glutes bearing in mind my recovery from my rather horrific hip problems.

Incline Bench Press DB -17.5kg (I think) 3 x10, supersetted with BOSU defensive squats -- really focused on glute medius during these sets 3 x10 either side.
Pec Deck - unsure of weights but 3 x10 supersetted with chair BOSU squats, 2x10, then plyo BOSU squat jumps 1x10
BOSU straight leg push up with hand placement variation 3 x12 supersetted with pilates inspired single leg stretches on the BOSU.

As you can tell, I love the BOSU - it just adds intensity, particularly good for me as I do not have much choice with weight selection here.

I was pretty thrilled with my workout today, I have really really improved my strength despite being such a cardio maniac. Four weeks to go until I start leaning out and hoping that I can make even more inroads into my strength.

My other big news is that I am going home for 8 days and leaving tomorrow. Probably won't get much chance to update blog, but Andj, if you're around and want to share a thorough caning on the bike, I'll probably be living at Fitness First all of next week! Yippy skippy!

Sucking it up in Shitsville

Today I taught my own choreographed indoor cycling class, but felt really flat and depressed today. I think that I am totally over the moving thing. I have moved seven times in the last nine years and I've had quite enough. The worst part for me is missing all of my friends and the routine of my old life. What isn't helping is my luck in running into some of the most anally retentive people imaginable. I'm sure that there are decent people out there, I unfortunately have yet to meet them. I really feel sorry for people married to partners in the Military - moving isn't as bad when you have work to keep you occupied but here I cannot work in my profession. It's driving me nuts!

Anyway, rant over - going to knuckle down tomorrow and get a good day's training and eating under my belt. Better than sitting on the couch feeling sorry for myself! Right now, I need to see this figure journey through and focus on the quote below.

“Winning isn't always finishing first. Sometimes winning is just finishing" Manuel Diotte

I am such a dork

I have just realized that if I hit "moderate comments" all comments about my blog will appear! So please forgive me if it looks like I am ignoring everyone's kind words. This photo was taken by Andj at the Girl Thing Show. I love it because I think it makes my legs look really good and my belly scarring is not too noticeable in this pic. The blue suit pic was taken the morning of the show. Looking back, I should have carbed up a bit more on the Friday night and taken some resistance bands in to pump up with - in the whole rush, the only pumping up I did were some push ups.

I'm off to bed now and ready to suck it up in the cold tomorrow morning! Now that I know I have a partner doing it in Melbourne, I have so much more incentive to get up!

Figure in Disguise

Yesterday's session looked more like that of a triathlete than a figure gal. I got up early and did Spinervals 3.0 "Suffer O Rama". 45 minutes of tempo work and all out anaerobic efforts! Then I did 20 minutes of what I call "Crazy Intervals" on the treadmill - worked with the music I was listening to and changed all the variables (incline and speed) to suit the lyrics of the music - awesome fun. It is about 4 degrees in the gym so I think of Lia sucking it up at her base gym in the freeze without complaint and tell myself "if she can do it, so can I!"

Then Shoulders/Bis
Behind Neck Press 22.5kg 3x 11/10/9
Side Lateral Raise 6kg 3x11/10.9
Upright row 20kg 3x 11
I supersetted these with Lying Leg Curls and Deadlifts.

Today has been a low intensity day - walking - to gym, school, kindy, to shops and back - total of about 90 minutes. I also trained my client.

RT - Back/traps
Pronated grip wide Lat Pull Down: 3 + bricks 3 x11/10/9
Barbell Pull over (yuck) : 20kg 3x11
One Arm DB Row: 14kg 3x11/10/9
Shrugs: 16kg 3 x10
supersetted with:
Hack Squat
ball ab extension
hyperextensions with glute focus

I'm really not too sure about the weights. Most of them aren't marked with actual poundages. All I know is that this week my strength has gone through the roof, so I am hoping that this translates into muscle gain. I have gained 1kg in the last week, so if some of it is not fat, then I am totally happy.

Hmm, now half way through my 12 weeks of muscle gaining! Hope there is noticeable difference in six weeks time :)

Being a food whore (again)

Photo of the day is what I ate for dinner. It's seared tuna on baby leaf spinach and it's about 300 calories with 23g carb and 48g protein. I buy "Ocean Monarch" frozen tuna kebabs from Woollies. I can't trust the supposedly "fresh" seafood here - it doesn't look too good at all.

Weight is still up, but training was good today.
I did Spinervals 17 again this morning and I really feel like my "exercise mojo" is beginning to return as I can pop this DVD in, close the door, have the heater on for awhile and really forget that it's minus 2 everywhere else in the house.

I also went for an easy run to warm up pre strength training.

Today I did
1) Bench press 5/6.25 s 11/10/9 supersetted with glute extensions on the BOSU
2) Incline bench press 2.5s/5s 11/10/9 supersetted with chair squats on BOSU
3) Decline flyes 10kg 3x 11 supersetted with defensive lateral plyo squats on BOSU
4) Preacher curl 17.5kg 3x10 supersetted with single leg stretch on BOSU

Also got some admin done today - I have four birthdays this week, so bought cards and sent money orders - there is nothing worth buying here in Mordor for anyone. Though I was totally surprised to see that the newsagent stocked Muscle and Fitness Hers :)

Home Workouts - Spinervals DVDs

Today I braved the cold and tried a Spinervals workout. Basically Spinervals are technical DVDs aimed at improving cycling technique. This one wasn't as hard as some of the others I have tried, however I really had to focus on my technique as the session is over 70 minutes long. Aerobic conditioning helps the body utilize fatty acids both at rest and during training and I am one of those mavericks that likes to do a lot of cardio.

The weather is preventing me from doing as much as I would like to, but that is a good thing when trying to build more muscle. I am planning on kicking into gear in July, so I have a month of easier cardio to look forward to. Coach Troy has five aero base builder DVDs all of varying lengths and once I master all of them, I am going to attempt "Tough Love" which is a three hour interval training workout.

What else, tried a new Beef Casserole and might just post the pic of it tomorrow. I am actually enjoying the challenge of eating clean and being a gourmet at the same time. I want to stay in shape pretty much year round - my hope being that really enjoying everything I eat stops craving, bingeing and trolling - though for me, keeping busy really helps too.

Cold here

Have been in the mood for some cooking here. Here is Ethiopian Lamb Berbere.

Here's how to make it:
1-2 cloves garlic
2 onions
500g lamb (I am going to add more next time)
3 cups chopped pumpkin
1 cup dried green lentils (soaked)
1 bottle tomato passata puree
3 tablespoons Ethiopian Berbere Spice mix (I used "Alexandra's" - comes from NZ)
1-2 scant tablespoons flour

Dredge lamb in flour and brown in non stick pan - put into casserole. Then saute onion and garlic in water and add this and other ingredients to pot and simmer for 3-4 hours. This serves four.