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.