First Nationals photos coming through!

Here I am "short back and sides". Report to come! I've been sidetracked by a mountain of washing! Such is the life of the Domestic Goddess!

In transit - migraine shocker

Got out the door OK this morning but developed a cracking migraine as we took off - cannot believe I paid 10.00 for 12 Nurofen on arrival at Brisbane Airport. Arrgh. I've been lying down in darkness most of the day and have not been able to face eating my regular fare. Talk about a spot of bad luck. Anyway, about to hop on plane to Melbourne - at least it isn't happening tomorrow and I'm not a post-migraine bloated Novice gal.

Time to fly!

Last post before the Nationals and another one of Jadey's gorgeous photos. I think this is another one of my favourites. Heck, they are all good.

I'm just glad to be going on holidays and looking forward to meeting everyone so much. This has been a really hard week mentally and lots going on. We are moving up the road further into Woop Woop (Moura) which is really small and not a Woop Woop Warehouse to even visit. So unless a gym falls out from thin air, it looks as if I probably won't compete next year. For us financially speaking it is the right thing to do and good for my poor DH who has had a two hour commute to work and back. The problem for me is that the gym is such a massive part of my life and I will be lost without it. It just means that I'm really going to have to go all out to enjoy myself this time and celebrate the fact that I'm doing Nationals at all.

Eating has been pretty good, except I have just succumbed to an extra large protein shake. I will look at it this way - at least I won't be hungry going to bed tonight. Must be all this talk of cookies, cream, chocolate and the like! I did some rowing and a chest workout today and will train lightly tomorrow am.

Yipes

I just checked the competitor list and there are now 16 Novice Figure girls in the line up. I tell ya, the posedown should be interesting - maybe some jostling and argy-bargy - Deb and I will be flying the Queensland flag!

I did not get any training done today, but will get in a final training session tomorrow. My eating could be better - under a lot of stress right now with other goings-on, so I have had the massive urge to troll for all sorts of crap going on. I know that as soon as I get on that plane, things will improve for the better, I just have to stay the course here until Thursday, which cannot come fast enough.

One PT client today and two tomorrow - it's fun showing that a home workout can kick you in the patootie as much as a gym one. It inspires me to keep going and trying to improve as welll.

Cookies and Cream

I stuck this picture in today because I am just loving Ladybird Protein - Cookies and Cream (no they didn't ask me to promote them either!). I'm just amazed that somebody can actually come up with a flavour that really does taste like cookies and cream ...all rolled together!

Busy weekend - we took the girls to the beach on Sunday - only had a two hour drive to get there, but it was fun to paddle around, build sandcastles and go for a swim. Then we watched "The Bourne Supremacy" last night - I really enjoyed both movies.

This week is taken up getting ready to go to Melbourne. I am planning three more training sessions and then it is on the plane Thursday! I don't think my condition is as good as it was for the Qlds but I remind myself I am just getting up there to enjoy myself, so I am not going to stress it.

Is that really me?

Here is one of my favourite photos from my session with Jadey. I love black and white photos and the background and contrasts are just wonderful.

Today has been a low energy day, more due to psychological stress rather than physical, though I am having problems with a twingey left knee. I think that I'm trying to work things out too far ahead in regards to my competing future, which feels decidedly clouded after all of the goings on with DH and family. I know for sure that I am not going to compete next April - I feel like I need good rest, recovery and some different type of exercise. Plus I want to focus on my family - DH and the girls more. However I don't want to give away the idea of competing again entirely and know that this is not really the time to be thinking about this anyway.

I am having a tough time with not wanting to troll for food and realize that it is due to boredom, rather than being hungry. I have knocked over my tax return and I am getting ready to prep dinner. I just picked up the CSIRO book and some of the dishes look fantastic and very LL friendly. I just love trying out new recipes. My other blog is going to get quite the hammering.

I did a 30 min run, some chest work and went for an hour long walk this morning.

I like a little more variety

Another day down. Went for an hour's walk with some bicep work thrown in. Saw a client. Worked on the "more dietary variety" scenario again. Boy, it is a great food troll deterrent and actually quite a bit of fun, this little mini challenge. I'm looking forward to putting in a tough workout tomorrow though!

M1: 40g oats + Vanilla protein powder
M2: choc orange surprise - grilled orange segments on cottage cheese blended with Ladybird Chocolate Whey protein powder
M3: kangaroo and salad
M4: Turkey Cranberry Salad with raspberry glaze - turkey breast shredded with a reduction of vinegar/splenda on baby spinach, spanish onion, shredded carrot, grape tomatoes, peppers and a little cheese
M5: Grilled chicken breast with red pepper tapenade crust, smashed potatoes and steamed greens
M6: 1 teaspoon probiotic icecream

Yummo, those Nationals will be here before I know it! I'm looking forward to picking up all sorts of gourmet treats to cook with in Melbourne. I only wish that I could bring the local fish market home with me...sigh. I am just potty about fish!

Viva la Difference

What a difference a few days makes and some perspective. Here's another sample of Jadey's wonderful work, the first time in my life where I actually look good in a bikini..Hooray!

Today I worked on my commitment to live a Leanness Lifestyle despite being 12 days out from the Nationals. Balance and enjoyment is key to good nutrition, it's about taste, mouth satisfaction as well as the calories. Today I tried a new type of omelette, baked an apple and had kangaroo and salad for dinner.
M1 - 2/3 cup oats + Ladybird White Chocolate Whey, 1/2cup skim milk
M2- baked apple stuffed with cottage cheese, cinnamon, dash Splenda
M3- the "Green Thang" omelette - 1 egg, 5 whites loaded with asparagus, spinach, shallots (hence the green tag) and mushrooms - as much as I could fit in and two slices of Seven cheese ontop
M4 - steamed asparagus (I am loving asparagus right now) and a Frozen "Protein Pudding" - Nestle Diet Yoghurt in apple/cinnamon with NHS Caramel Flavouring and 1/2 scoop Vanilla Figure Tone
M5 - lemon and wattleseed kangaroo steak cooked rare, sliced over baby spinach and veggie salad with balsamic dressing....mmm :) , one teaspoon Probiotic icecream.

Training wise - went for a walk, then did 30 minutes heart thumping running intervals, trained back, triceps, legs in the WWW.

Taming the Black Dog - for Jodi

I wanted to put this post out there, especially for Jodi, who I know has been suffering from the effects of depression and anxiety.

I, too, have suffered from clinical depression and anxiety over the years, and whilst I do a darn good job of managing it now, I am still wary of it lurking over my shoulder for a number of reasons.

A few facts about depression:
- clinical depression (where you exhibit "symptoms" of depression as measured by an index) occurs to 85% of women at least once in their life. If you are one of the 15% who have yet to experience a depressive episode, lucky you!
- clinical depression involves an imbalance of brain neurotransmitters, serotonin being the main transmitter affected. The imbalance can be precipitated by many things - for example, a stressful life event - such as having a baby, moving house, death/divorce, starting a new job etc, in other words, whilst the root cause is usually psychological stress of some sorts, it manifests itself as physical symptoms with a chemical cause.
-the worse the imbalance, the worse the distress and it turns into a perpetual never ending cycle - which is why the use of antidepressant medication can be very useful.
-the best results seem to be use of medicines with other therapy such as Cognitive Behavioural Therapy and the fun stuff, like getting some exercise in the fresh air! Used alone, the effect is limited.
-depression can run in families and is linked to eating disorders. In my own case, family members have had eating disorders and I expressed my malcontent in a big weight gain post children.

-people who are depressed can suffer from a number of irrational beliefs. These were coined by Ellis in the 60s. An example of a few of these are:

1) I must be perfect/act perfectly or else
2) People must love and approve of me or else I am worthless
3) I must be adequate and achieving in every respect
4) When I do something badly, I'm a bad person, I'm a failure, I'm an idiot
5) Human unhappiness is caused by life circumstances and it is impossible to be happy when things aren't going well for me
6) It is awful if I cannot find the correct solution to a problem.

There are many "rational responses" to these situations. I will borrow your post if that is OK Jodi.

"I must not blog or read anyone elses blog about the things I'm interested in because my partner thinks it's crap, vain etc etc. " (subjectively this could mean - if I blog/read, it is crap because he says so and if I disagree with him, he will not approve of me, and if he doesn't approve of me, then I will feel worthless".

Another way of looking at it.
" I really enjoy reading everyone's blogs.
Gather some evidence about vanity, crap etc...
"I don't think being healthy and fit is crap, neither do several thousand other bloggers - I am not interested in (insert partner's interests here) one bit"
To partner "I don't knock your interests, why are you criticizing mine...my beliefs are different. it is OK to be different"
"What you think/say or do is none of my business" (meaning you cannot control what comes out of someone else's mouth, so let it go...
"I know what I want. I know what I love. I am worthwhile because I exist, because God chose to create me" (can't get much better than that)

Jodi, you are not pathetic, you are not weak, you have been sidelined with a physical problem. You have been given a gift - that your barometer is just a bit more finely tuned than most others which gives you the greatest ability to show empathy and to love. You have an amazing spirit and every tool in the box to shine - and that you share your spirit so generously with everyone and are so supportive tells me that you are an exceptional person - worthwhile indeed!

Some of the most famous people have suffered from depression. You are not alone. I walk with you in your fight. Here's a great link.
http://www.blackdoginstitute.org.au/

So please keep blogging and say what you feel like - it is your life and your choice.

Hugs,
Liz N

one year ago today....

This photo was taken almost a year ago about 2/3 of the way through my transformation. The power of a focused training program is amazing!

For Miss Coni

This is a special post for Miss Coni, one of my very near and dear real life clients - yes honey, there was a "before" - you can achieve anything you want to if you set your mind to it! I just have to add my second comp shot to it - at 117 pounds - added a kilo of muscle..yahooey!

Feeling better

Woke up feeling much better this morning after having a really levelling chat with hubs about all sorts of things. I've eaten much better today as well. I will post my entry form tomorrow.

Here's what I ate today (also considering I had a rest day and I'm not very hungry (surprise,surprise) today).
2 eggs poached, small slice wholemeal toast, 2 grilled tomatoes, 1 cup grilled mushrooms
1 egg, 5 white omelette with eschallots, vidalia/spanish onion, mushrooms, Seven cheese and fresh spinach
Slim Secrets Choc Caramel bar and an apple
Grilled snapper with Teresa Cutter's guacamole bean salad

I was wondering if anyone had done the Myers-Briggs Personality Type Indicator test? Several years ago, I went to see an organizational psychologist (because I had career choice troubles) and I did this test, which looks at the "tendency towards" of your personality.

I am an INFJ
(Introverted - gain more energy from being by self
Intuitive - works on "gut instinct" and assesses things globally rather than using concrete facts
Feeling - making decisions based on emotion
Judging - tendency towards planning and organization and having things settled.

She mentioned that if you are out of balance/stressed then you can take these traits to the extreme - I know I have been feeling withdrawn, overtly emotional, looking at things in terms of the "whole of my life" and getting very frustrated about not being able to execute my plans.

Suddenly remembering this chat of about 10 years ago has really helped me to see that I need to step back, work on the stress levels and chill out a bit..ie bring things back into balance again.

I prioritized sleep over exercise this morning, but tomorrow I'm looking forward to giving it a good shake and having some fun.

Not feeling so flash....

I've been deliberating whether to post now or not, wondering what the reaction I get to this may be.

I've had a shocker of a week, especially emotionally. After the high of the competition, I got a phone call from my Mum telling me that I had rocks in my head even thinking I could be competitive in the competition due to my belly skin, that my fourth place finish was trying to tell me something and that I had taken things too far and that my whole family thought that I was selfish and bordering on anorexic. I have been feeling pretty fragile as until now, my mother has been one of my staunchest supporters. I stayed with my parents up until two weeks before the comp and I can certainly understand if they thought I was being super particular as I was weighing out portions, practicing posing and routine etc, but anorexic was totally left field as far as I am concerned. So I have had thoughts such as "should I bother doing Nationals?" running around my head as I don't want to get up there if I don't look the part and wondering if I really am deluding myself thinking I can compete in Figure. It has been a weird feeling telling various others I came 4th as I think they all expected me to win or place and I have been feeling like I've been pitied, even though as I said to them all before, I was just happy to get up there on stage.

Then I copped a similar lecture from hubs and after a lot of discussion, I think he understood where I was coming from, what my motivation has been in competing etc.

Another layer of stress has been the blow up with the Woop Woop Warehouse. I wasn't going to go back there and train at all, but I enjoy my strength training and I feel sad at the thought of going backwards, even though I can do much of my training at home. I feel wretched at the thought of having to live here a minute longer and feel myself sinking into a depression as I try and accept where we are living. I have been here for six months and have yet to make many friends, and not for lack of trying either.

I am also finding it hard to keep everyone entertained as there is not a lot to do here. So silly me cooks up patty cakes and Viennese Kisses with the girls and I end up trolling and having a massive binge on fat and sugar. Not like me at all - I know after last comp, I had some moments like this but what upsets me is that I failed to see all the upset preceeding it, chose my trigger foods (baking, baked goods) and stuffed my face and not in a good way either - that furtive 'shovel it down as fast as you can and hope nobody sees' style behaviour. Not good.

Another pattern I notice is a desire in me to have things planned and settled. Not knowing what my goals are for next year or even after next month is driving me nuts. Not knowing where I will be living doesn't help either. Having a plan or a WHY as Coach says is the most important step of all - so it is time for a WHY revision, me thinks.
However, it is over and I just have to focus on moving away from it one meal at a time. I am not going to be too restrictive, but rather focus on cleaning it up a bit at a time. And focus on eating a variety of foods, rather than the same recipes - I know I got dependent on using the same recipes before the comp as I was away and chose foods I knew worked for me, so I am going to work in some small changes whether it is the flavour of the protein powder or different salad green or veggie. I am going to be more mindful of Lifestyle rather than "diet". As for the Nationals, I think I should do them. I have 14 days to really focus and that is exactly what I am going to do.

I also need to focus on some of the positives - where I've come from, that I've had some terrific clients since being here and learned how I make the best improvements :)

She takes a great photo!

I've replaced my abs with a photo that Jadey took (she's the gorgeous girl on the left who made me up to be a princess on Sunday!)

Not much doing today - went for a walk and trained my shoulders at home. Better than nothing!

Where to from here

Whew, back in Woop Woop and don't know where to begin.

Back to the competition - I had a great day and lots of fun catching up with everyone. As I mentioned in my previous post, I came 4th out of the 4 participants in my class. I think it was pretty tight as the judge said after our muscularity and symmetry rounds that he felt sorry for whoever was going to come fourth, it was that close. I think I probably lost points for my routine, but won't know for sure until the score breakdown gets sent out. I achieved my main goal of really improving my back and shoulders from the last comp, so I am happy. The head judge even came up to me afterwards and told me that I had made huge improvements since April and not to give up competing which was very nice of him.

The ladies in my class were really terrific. It turned out that we were all mothers and it was fun trading stretch mark and "Mum" stories backstage - the atmosphere between the four of us couldn't be better and we all had a big laugh when I said "you all got these nice trophies and I got this lousy muffin and a bottle of water!".

It was great to see Deb, Alicia and Maraina compete. Everyone looked really terrific and did anyone tell you Maraina can dance up a storm without her routine music. I also got to meet Hilary (who is as lovely in real life as she is in her blog) and Andj (who I know well from Fitness First). I was the one yelling for you all!

The next day I met Jadey who took some wonderful photos of me in my Lorna Jane gear. Jadey is an absolute stunner and we hit it off from the moment we met. Jadey has a really relaxed way about her and I felt like I had known her for years. I was a bit nervous about having photos taken, but Jadey put me at ease. The above photo was taken with my very basic digital camera, so I cannot wait to see the photos from Jadey's camera.

Then it was back home to Woop Woop, which has been very flat to say the least. I've done a couple of workouts at home, but am worried that the intensity will not be high enough to produce a great result in Melbourne, to the point where I have been considering pulling out as my eating hasn't been exactly stellar either. I am probably going to have to go back to the gym to workout (and pay membership dues for a month) but seriously doubt I will be able to formalize an agreement that we will both be happy with. I also have the option of working with the local physio (who is lovely) and taking Workcover clients - she wants me to rehab two ACL people already.

I've decided that I'm going to give Melbourne my best shot, but given all of the drama with where we are living etc, may not compete at all next year and just focus on living a leanness lifestyle.

My line up

Thanks to Andj for the photos - Here I am second from the right!

Figure girl!

Here I am just before I went on stage. I came 4th out of 4 competitors, but think I looked and felt better than last time, so I am happy! More details to come!

Mini Update

Here I am tapping away at the computer with my new fake nails - the last comp I just used stick on ones, but this time I splurged on a French Polished Gel Set, which I say make my hands look rather elegant! I am guzzling lots of water, 4 litres down, another couple to go and moderating my sodium intake. I started potassium mid morning (wished I had started later as I am not on stage until early afternoon) and I am starting to dry out quite nicely. I have four coats of Contest Colour on and I've just picked up another tip from Lia about glad wrapping the toilet seat in her blog.

We had the Competitor's Meeting this morning and I rather enjoyed meeting up with similarly tanned competitors - I think I felt rather at home there as I have been getting a few stares in the local shopping centre..hee, hee. Met up with Josh and Deb, who are both looking in formidable condition. Josh is holding great condition and Deb, well, Deb just has the total package as far as I am concerned - she is on fire! As far as Deb and I know, we have pretty big line ups - the Novice Category reportedly has 17 entrants and the count for Figure Intermediate was "at least 7 or 8" so tomorrow will be pretty interesting.

Looking forward to extra potatoes tonight and another coat of Contest Colour! Then a final quick "de-dorking" and off to bed.

Not long now!

I cannot believe it is only 3 days out now, but I'm really beginning to look forward to things. I've done all I can do and apart from trying to "de-dork" myself in the routine - that is my greatest problem, I look "wooden" doing the routine sometimes- I am really very happy with my preparation.

Weight has dropped a smidge and I am really enjoying not carb depleting - had extra again today and taught RPM - gave them a thorough pasting which was great fun. Got my distilled water today and planning my low sodium day for Friday - cannot believe how much sodium is in everything so I will have to be careful. At least it is only for 24 hours :)

I picked up all of my gear from Lorna Jane this afternoon. I could not believe the girl grinning back at me in the "XS" size with a six pack to boot. I stood there feeling so lucky and amazed at where this journey has taken me! When I think of the day I laid in bed at 85kg (187 pounds) and decided to get up and get going, rather than stay down, I must admit I feel pretty emotional.

Sometimes I compare myself to others and worry about my stretch marks and loose skin, that I'm not "good enough" to be up on stage, I'm "too old", not attractive enough and that it's all not real! I guess I still have those mental hurdles to overcome, but I'd say that most of the time I am happy now in my own skin and really hope that I reflect that happiness within when Saturday rolls around.

The most important splurge meal

The most important splurge meal I reckon you are ever going to take is in the days leading up to competition. To me this splurge meal symbolises that you are truly living a leanness lifestyle and I enjoyed every lick of my butterscotch brickle ice cream this afternoon after posing and routine with Jo. Good thing I had those extra carbs as I taught RPM tonight and looks like I may have a 6.10am one so extra fuel in the tank is great at this point.

Peak Week!

Ah, the final countdown - the final week!

Where am I - a little bloated as lucky me has come down with a head cold, but plenty of water and fine tuning the eating should do the trick in the next few days. I have decided not to carb deplete in any way this time ( I dropped the carbs to about 30-35% last time) and have decided that in my current condition, it is not necessary.

My plan of attack is to do my final three training sessions through to Wednesday and assess from there. There will also be two RPM classes to teach and maybe a Bodystep. I have my last session with Jo tomorrow and still have work to do on my posing and routine although I have been practising. This is where having Jo around helps me so much. Final bikini adjustments and tanning arrangements. I am wondering whether getting a dark spray tan and then applying Dream Tan over the top will get a good result. Or just to stick with contest colour and then Dream Tan? Decisions, decisions!

I am heading to Lorna Jane on Wednesday to pick up clothes for my photo shoot with Jadey on Sunday. I was so blown away by how Jadey photographed Rae that I have asked her to take some pictures of me. And Lorna Jane have been wonderful and are supplying all the clothing I need for the shoot as well as a hefty discount for future purchases. To say that I'm thrilled about this is the understatement of the year.

Doing all my hair removal on Thursday - usually I use a mixture of waxing, depilatory cream and shaving depending on the area.

Friday starting my distilled water and reducing sodium and taking some potassium - worked beautifully for me last time.

That's about it :)

chomping at the bit!

Here we are nine days out and I am chomping at the bit - to lose that last little bit of bodyfat without sacrificing the tremendous gains I've made in the muscle department. So basically, I'm just hanging out, enjoying a splurge meal or two this week, training hard and getting plenty of rest.

Got the hair done - cut and coloured today, eyebrows waxed and facial booked for early next week. I am very fortunate my sis is a hairdresser and she will do my hair for the show and she has a make up artist friend who will do my make up. This is terrific news for a tomboy such as myself.

What else - looking forward to meeting up with Alicia and Andj at RPM on Saturday, have been enjoying teaching the new release quite thoroughly! Bodystep again Tuesday, RPM on Wednesday and I am officially done and dusted for classes.

Techno dork

I have decided I'm a technology dork. I've just charged my new mobile phone up and it's asking me for a SIM pin. Do you think I have a clue what that is - nope - and think I'd best be off to Telstra in the morning. This happens right before I text Lia to wish her all the best for her comp. Arrggghhh. I've been thinking of you all day, Lia!

I am reflecting that at the start of last week, I am stressed about not being lean enough - now suddenly I'm stressing about getting too lean. As soon as I came into Brisbane, whammo, metabolism picked up and I'm down at comp weight. So now it is just a case of maintaining the weight, chowing down a few more calories and being steady.

I saw Jo today, who agreed not to get too much leaner, especially considering the Nats are on in 3 weeks. That is a long time and I know that from last time, I stayed at comp weight for a month post comp whilst eating like a horse so I've upped the calories (by an extra meal) and will adjust day by day.

The bikini Jo has created for me is nothing short of amazing - many more crystals than bikini number one, which I still love, but I am really taken with all of my new bling from Jo. We went through posing and routine, which has improved but still could be better. One step at a time!

Shout out to Lia

Thinking of you Lia -- all the best for Monday - I know you are going to rock the place!!!!

GO LIA, GO!!!!!

I'm OK

Have arrived in Brisbane and am feeling much better. Quick post as preparing for RPM and Bodystep launches and will update more next post. WAves to all :)

The shit hits the fan....

Arrgh. I am currently caught up in a vortex of being blindsided by the Woop Woop Warehouse, where I've decided to take indefinite leave of absence. It's going to be fun now actually training without a gym to train in. What doesn't kill you, makes you stronger, right?

I'm also having major leanness issues. Even though I think I look good for real life, I am simply not competition ready and stressing out big time. The above photo I took this morning. At least I still have 17 days to make a few changes, but I think I will be too soft on comp day. Where is my cry baby emoticon when I need it?

Anyway, I'm going to train on my bike this morning and do shoulders. I have enough weights/resistance to put together a decent effort so it's "hi-ho, off we go"

Carry on!

Three weeks to go and hanging in there :)

Training:
Run 40 mins
RPM32 practice 20 mins
RT 40mins (back and triceps)

Still a little tender in the neck and only did close grip pull ups today.

Have put the cake down and have the foot firmly planted on the accelerator.

Avoiding the Food Troll

Today has been a day spent avoiding the Dreaded Food Troll - yes he is an "entity" in my life as well as my "Inner Gollum" (but thankfully I haven't heard as much from him lately, only the echoes of "you gotta get leeeeeaaaannnner my precious").

We started by celebrating Georgia's birthday and having in true Nelo tradition, birthday cake for breakfast. I had a small piece which was fine, but I do believe the simple sugar/fat combination seems to switch on something in me that says , "troll, girl!"

The neck and shoulder are beginning to feel much better and it's almost a comedy how something seems to happen to me just before a comp - last time it was having to move out of the house (DH flooded it) and being in a position where food prep was very precarious.

Training today: BOSU/elliptical/rower circuit 45 mins - did some leg drills for the first time this week and felt much better.

Will be leaving for Brisvegas on Thursday just in time for the RPM launch at Indro on Saturday with Julia - cannot wait. Apart from that my mission is to shave off another 0.25 kg by Wednesday - if I don't, Coach Dave gets 100.00 US dollars to donate to a charity of his choice. So as I look around for what sweet treats I can pick away at (picking doesn't involve calories, right...wrong!), I bring the leverage into focus and here I am....

For Lia

Photo of my first bikini. It actually has a hot pink thread running through it!

Sorry I've been AWOL - birthday yesterday and trying to deal with the neck/shoulder pain. I was lucky to catch a physio to give me some treatment and it's feeling much better today, though I am nowhere near full tilt.

Workout today:
Run 30mins
Teach aero class 45mins
Biceps only: 10 mins

Ouch

I didn't want to make this picture any bigger. Horrifying isn't it?

Today I tore something in my lats whilst doing some chin ups. Hope I pull up OK tomorrow, I've been in pain all day.

Quick update.
Training
45 mins run

Chin UPs varied grip 4 x8
Chin Up/Lat Pull Giant Sets - 4 chins, Lat pull down to failure (about 8 reps) 4 sets
Seated Row 4 x10
Hyperextensions with glute focus
Leg Curl 4 x20 fast
Tricep Dips 4 x6 with 4kg dumbbell
Tricep French press 3 x10

Trained 5 clients today. Busy, busy busy. Next step is to learn all my LMI choreo! Arrgh! I think I'm building the other side of Sam's pyramids!

Kangaroo Mad!

This weekend has been, shall we say, Skippy dominant as we went to Rocky yesterday to do some shopping. I bought a fantastic skirt from Lorna Jane for twenty bucks (yes, we are going slowly into "is that my freaking size now?"mode )- I buy one size up so when I am a bit heavier, it fits nicely. Here I was with a size Small hanging off me, so rather than have to deal with not fitting an XS later on, I'm happy to be back in my "smalls"...hee hee.

I also bought one hundred dollars worth of kangaroo (Jodi, you would be proud of me :) ) - Naturoo sausages, steaks and the marinaded steaks that Rae mentioned. I've just tried the Naturoo sausages - per serve they are 2.5 sausages 31.2 g protein, 2 g fat and no carbs...wowsa! They taste fantastic too. Now all I have to do is ask Naturoo for a sponsorship and I would be seriously set!

As we have just hit the four week out mark, I'll give a quick update. I am tracking OK. The biggest surprise has been being about 1.5 kg/3 pounds heavier than I was at this stage last time and I'm going to take the leap of faith and suggest that most of it is muscle. I've been wrestling with my thoughts a bit, wondering if I have been pushing it hard enough but when I was posing yesterday I can definitely see more leanness, so A-OK there. I would estimate I have between 1 and 1.5 kg to lose now to get onto the stage, so my plan is to keep training hard and hammer away at the nutrition for the next two weeks and see what Jo thinks when I see her 10 days out. Then I can make some minor adjustments where necessary and hopefully have enough time not to stress.

This week will be filled up with learning LesMills for the Brissy launches and sorting out all my PT clients before I go. Miss Georgia's birthday on Friday and I have to make her a cake shaped like a lion. We girls have to have talent in so many areas!

Dessert time!

Tonight I enjoyed a splurge of pecan pie for my DH's birthday. I actually counted out some pecans and chocolate to eat whilst prepping it as well and I must say I really enjoyed my treats today!

With all of those extra carbs and fat I am going to be on fire when I train tomorrow..yeehah!

Just did cardio today - 20 minute steady state run, taught aerobics class 60 mins and went for a walk.

I'm feeling really good - despite the splurge being rich, I enjoyed my fill and am going to bed happy.

Roof is on Fire!

Today I was thinking of Sam and decided to do some plyo work - tuck jumps, side to side skiers etc. I am sure I cannot jump as high as Sam, but it was fun trying :)

Taught a spin class today and did plyo work and trained my back as hard and heavy as I could go. I even lifted a PB which surprises me this close to competition.

RT
Close grip PD 4 x 8-10 (heavy)
Plyo tuck jumps 4 x 5
Rope high pull 4 x10
Dumbell row 4 x10
Skiers 4 x 1 min
Tricep dips (bodyweight +4kg ) 3 x8
Tricep Kick backs 2 x10

Weight has irritatingly stalled a little this week and looks like I may have to make a few changes next week, but not before I enjoy a little pecan pie and icecream that we are having for hub's birthday tomorrow. Then my birthday on Tuesday (I'm sure I will get an oats and protein birthday pancake) and Georgia on Saturday. Yikes! Everyone in our family starts "relaxing" around Christmastime >>>>>

Kick butt!

Today was very busy for me! Firstly it was teaching an aerobics class, which made me dredge up the memories of my freestyle teaching days - I haven't taught freestyle classes for a year or so and it is fun deciding to do the choreo my way sometimes. On the flip side, it's great to rely on Les Mills to do it all for you.

After class I had a PT client, then payment of loads of bills and then back to the gym for a run and shoulder/ab training as well as another PT client.

Soon after I arrived home, I received a phone call from the lovely Lia. Lia, it was great to "meet" you in voice and I'm looking forward to meeting you in person. We had quite a long chat...about guess what? Competing of course!

Training:
Run (FOTA) 20mins (that is Foot on the Accelerator!)
Elliptical 20mins
Teach class 45 mins (but not dreadfully intense)

Shoulders:
Shoulder Press on BOSU - 4 x 8-10
Upright Row on BOSU 4 x8
Ab roll backs on ball 3 x 10
Free range alt shoulder press 3 x 6-8 (the "free range" bit sounds like I was training with the chooks) + lateral raise to failure

Inspiration and passion

Today's photo is of Andre Agassi, who has just retired from top level tennis. His sportsmanship was second to none and he gave 100% to every match he played. Steve Irwin, crocodile hunter, who tragically lost his life in a freak marine accident is another wonderful example of someone that "lived their life with passion" as Kimmy would say.

On the bodybuilding front, check out my link to the Club Lifestyle blog. David has done an amazing interview with a remarkable gentleman named Pocha Neal. It teaches us that anything is possible if we are willing to take the reins and give it a shot.

Training yesterday:

Elliptical 20mins, teach spin class 30 mins (I was on and off the bike yesterday!)
Strength training:
Chest/Legs
Incline Bench Press: 4x 12/10/8/8 (got a PB in here..woohoo)
BOSU defensive squats: 4 x20
Bench Press: 4x 10
BOSU 180 degree plyo jumps 3 x10
180 degree plyos on the floor 2 x8
Decline Chest Flye - 4 x 8-10
Leg Extension 2 x20 explosive

OK, that's it for now!

This one is for Rae!

I honestly didn't know what picture I was going to put up today and then I thought of Rae and thought, I'll put my big mug up here!

Actually it's a good reminder to keep going - I still have a bit to go!

Recapping the weekend - had cravings for chocolate all day Saturday after waking up feeling very depleted and tired. I tried to work my way around the cravings, but to no avail - I tried Nutella (not a good move) , extra carbs/protein and eventually shared half a bar with hubs and immediately felt much better. It meant that Saturday was a day where I ate much more than I wanted but I try and learn from these experiences and move on. What I learnt out of it is to have some chocolate if I really feel like it, simply because I crave it so rarely and I must have been very much out-of-sorts to have such a craving.

Sunday was a complete rest day which meant I got to see the effect of all of those carbs in the mirror today - my muscles looked pretty full and I took full advantage of the extra glycogen and put in a kicker of a run this morning as well as a pretty heavy training session. I still end up a little over food budget today, and weight is up, but all good things come down in my case so I'll keep pressing on.

Hmm, what else? The dump trucks actually turned out to be quite interesting. At full tilt, they are 20 metres high and take 3500 litres of fuel to fill the tank! Yikes.

Training today:
Run - 45 mins -took about 20 minutes to warm up and then I put the foot on the accelerator.
Elliptical- 15 mins

Strength Training:
Chin ups: varied grips 4 x6 (the wide grip was assisted...youch!)
Lat PD to front: 4 x8
Hyperextensions: 4 x 10
Seated Row: 4 x8
Leg Curl: 3 x20
Tricep Dips + 2kg dumbbell: 4 x 8
Dumbbell DeadLifts: 3 x15 bent knee, 3 x 15, stiff
Tri push down: 3 x10

Weekend's here!

Today's shot is of Cathe Friedrich and crew. Cathe makes fantastic fitness DVDs for home use, which are a Godsend up in Woop Woop. She is filming four new workouts which should hit my desk in late October. I'm looking forward to doing them after the comps!

Training today:
walked (and yes, the heavens opened up on me)

Taught step class 45 mins, run pm 30 mins and chest and biceps training.

Chest/Biceps:
Incline DB Press 4 x 8-10
Pec Deck 4 x 10
BOSU pushup with arm placement variation 3 x12
Barbell curl 3 x 10

I felt pretty fatigued today and decided to go short and sharp on the training rather than let things drag on too long.

Onto the weekend, which I find the hardest in terms for trolling for food - the trolling occurs because I'm bored (and a little hungry) and if I am to succeed on weekends, it means putting activities in place that don't involve the kitchen!

We are off to see these massive dump trucks in Moura tomorrow and I will pack my snacks, drinks and probably some extra veggies. Sunday is more difficult - Father's Day - but we may have a BBQ in the local park, so that gets me out of the house there as well. Just keeping on with the forward planning!

bikini season!

Here is a photo of my first competition bikini made for me by Berns of Passionfruit Designs. I love it! Jo is doing my second bikini. I will have the choice between two for my sojourn to Melbourne.

Training today:
Teach spin class 45 mins, elliptical - moderate 30 mins
Back/shoulders/triceps
Reverse grip pull down 4 x 10
Rope Pulley Row 4 x 8-10
Barbell row 3 x 8
Dumbbell Row 4 x 10
Bent arm Lateral raise 4 x 8
Diamond Lateral Raise 3 x 15
Tricep Push Ups on Toes 4 x 12
Tri Extension on Smith bar 3 x 8 (ouch!)
Tricep Kickback on Ball.

Posing Practice.

I have found out today that I have a small sponsorship with Ladybird Supplements. I have used Figure Tone since I started my physique transformation and love it as it is a "broad spectrum" protein and reasonably priced. I'm going to supply it for sale at the gym. I am also going to be a distributor for Slim Secrets bars - they are high in protein, moderate in carbs and the best part, taste scrumptious (gosh I do sound like a saleswoman today) - good if you are in a time crunch and whilst real food is best, sometimes a bar can be the difference between good eating behaviour and a massive blow out. If anyone wants to order them from me, I'll stick my contact email up shortly.

I decided to take this on because nowhere around here sells sports supplements and sometimes I just don't feel like buying online and neither do my clients.

So a big thank you to Ladybird. I am just thrilled to be getting a bit of help with the cost of my protein powder and other supps.

Going for Goal!

Training today - 30 minute run, teach aerobics class - my first freestyle class in goodness knows how long...yikes, shoulders 5 mins - yes I got three sets of overhead presses in before my client turned up for PT and my goal tomorrow is to get my training in first and treat myself as "numero uno". I cannot get over the amount of personal training I am doing! Who would have thought?

I'm still feeling peaceful although it was a running battle all day with the dreaded troll. Felt like I was going off the boil in a few places, but stopped the cravings with a nice warm bowl of broccoli and pumpkin soup, which actually tastes rather excellent, so no complaints there at all.

Risky Changes

The title of my post is called "Risky Changes", meaning that I am reflecting on the massive re workings I have made to my training regime over the past few months and whether there will be any significant difference when I compete again.

This morning I trained chest, legs and biceps and I'm teaching a Spin class this afternoon. I did my explosive leg training workout this morning - lots of plyo jumps, leaps and the like - a lot like Sam's plyo workouts actually. I've never really trained like this before and I approach it with a mixture of dread ("ouch, this is hard") and enjoyment ("wow, I can't believe I did it!"). However, insanity is doing the same thing over and over again and expecting different results, so I think I am doing the right thing.

I'm feeling very much at peace with myself today (though we know in the Comp Prep world this can change at any minute). I am incredibly grateful for what I have achieved and feel that for me, the pressure is off - I "qualified" to go to Melbourne (and have a great holiday whilst I'm there) and I lost 33kg in the process - and that, due to all of my surgeries/skin problems, I will never be a top Figure Athlete. That doesn't mean that I will stop trying to improve my physique or symmetry - it is what is just is, if you get my drift. I'm so happy to get up there, enjoy myself and celebrate my achievements, as well as every other girl that makes the journey to compete - there is so much inspiration within the stories of others.

Time to keep training and to keep smiling, for life is good.

Holy Cow (or maybe not!)

If anyone gets the opportunity, you should really try kangaroo - was fortunate to pick up some Naturoo in Rocky over the weekend and it was absolutely scrumptious and filling as. Lots of protein and little fat....So, do you do the 'roo?

Monday! Back into it!

I love these bits about athletes, though I think the print may be too small to really read easily.

Back into the swing of things today - have done a 40 minute run and my back/triceps training and will hit the elliptical for 20mins this afternoon nice and hard.

Also have 3 PT clients - which will keep me busy and out of the kitchen. The weekends are the hardest part for me. I get easily distracted and start getting these "sense of entitlement" feelings as everyone else snacks around me. I know that if I really do crave something I can work it into a splurge meal, so largely I practise alternative behaviours to keep me on the straight and narrow.

Not happy, Jan

Definitely having a "Not Happy, Jan" moment on Friday - here I am 6.5 weeks out 56kg and feeling majorly stressed that I'm not leaning out fast enough - so other competitors, if you are reading this, please come and be brutal and excuse my sucky front pose. Actually taking the photos did inspire me to pull the ol' finger out and knuckle down a bit more, which I suppose is why taking progress photos is actually a good thing. All I could think of after I took them was how panicky I am feeling this time around and don't feel like I'm physically ready. Maybe all of Josh's photo talk was getting to me... agggh.

Anyway, the weekend has been good - we went to Sizzler in Rocky for lunch yesterday and I stayed away from the apple pie and icecream and thought about the photos that I am so not happy with. Good leverage.

Mountains and valleys

Yesterday I was on top of the mountain, today I am in the valley, feeling bloated and tired! Just one of those days.

Training:
Teach sports conditioning drills class 60mins
Back and triceps -
Close grip pull down to front 4 x10
Dumbbell Row
Wide Grip Row
High Cable PUll
Tricep pushups on BOSU
Tricep pushdowns (bar)

30 minute run

Aggggh!

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.