Wednesday, December 28, 2011

190kg

This morning I felt like doing weights instead of a cardio session so I headed off to the gym. It was going to be legs and abs day! I am feeling really good lately and can't believe how strong I feel. Toe pushups almost feel like a breeze (at least for the first 10!) and I am needing to increase my weights all the time.

So when I sat down at the leg press machine I decided to test myself and see how heavy I could go. I started at my previous maximum 110kg... Too light. 130kg... Too light. 150kg... Too light... I ended up at 190kg - the heaviest weight the machine goes to! It was tough, but I got it! I can't believe it! That's 2.7 times my own body weight. Winner!

Things are just going so right for me lately - in my personal life, my work life and with fitness. I feel on top of the world! I can't stop smiling!

I love my life!

Sunday, December 25, 2011

Christmas Success

Usually at Christmas, I over eat. I think most people do. This year I had other plans. I was going to eat sensibly and listen to my body and I'm so glad I did. Instead of feeling disgustingly full on Christmas Eve (we celebrate a day early), I felt fresh and awesome the whole night and the next morning. I politely declined the ice-cream, fruit cake, fruit, chocolates, spirits and lollies after dinner and only drank 1 glass of wine the whole day/night. I ate small amounts of a select few dishes and stopped eating when I knew I had eaten enough.

On Christmas Day I woke up and went for a 7km run along the beaches and it felt amazing! When I got back, everyone was eating waffles for breakfast. Again, I declined, also knowing that we were about to head off to the beach (for the first time in my life I wasn't self conscious in my bikini!). This was then followed by leftovers from last night and again, I didn't over eat. So tonight I feel exactly the same as any other day of the week! Perfect!

Unfortunately my family decided it was an appropriate time to start telling me how 'skinny' I am now and even told me to put on a few kgs! Apparently I starved myself at Christmas because I didn't stuff my face with food. There were shocked faces when I told them my BMI was within the normal range (20.7). I was quite shocked that my family would gang up on me like that. I look fit, healthy and strong; better than I've ever looked in my entire life and apparently that's unhealthy?! It saddens me as a health care professional that the public's views of what is 'healthy' is so skewed! No wonder we have such an obese population - people think it's normal!

In the end, I was assertive and reassured my family that I preferred they use the word 'fit' when describing my appearance and that I would not be 'putting on a few kgs'. I asked them what gaining weight would accomplish in terms of my health and no one was able to give me a decent answer.

So, Merry Christmas to everyone! I hope you have had an excellent day!

Thursday, December 22, 2011

HELLOOOOOO 60'S!!!!!!!!

For the first time in my adult life I am in the 60's!

69.8kg this morning!!!! Woooohooooo!

Saturday, December 17, 2011

Epic!

Wow, what a morning! I absolutely LOVE doing my Super Saturday Sessions, so I continued the tradition even though 12WBT is over. This time I coaxed one of my friends who trains at a different gym to come with me! She had never done Combat before, so it was sure to be a good session!

Today was my first real cardio session since my surgery so I was very excited to be back! I was certainly not prepared for what our instructor had in store for us! WOW. It was SO HARD! I was working my toosh off and really had to push myself for the first time just to keep up! Each track got harder and harder with absolutely no 'recovery' tracks! It felt AMAZING! My heart rate peaked at 195 and I think it sat in the 170's for the majority of the hour. My friend survived and although she felt a little uncoordinated, she did a great job!

At the end, I looked at how many calories I had burned and had to do a double take... 901! IN AN HOUR! My usual absolute work-your-butt-off maximum I have ever thrashed out in Combat or any group class was just over 700. It crossed my mind that maybe I had lost heaps of my fitness after literally sitting around all day for a week, but then one of the other regulars made a comment that she found today's session really hard, too.

Pump was up next and for the first time I considered whether or not I should go ahead with it after being blasted by the previous session. But I am not one to back down from a challenge, so I carried on! Plus, where would that leave my friend?! So I went hard on the leg tracks and went easy on my upper body (my arms were sore from doing assisted chinups for the first time yesterday!). It felt good to be back into it and I burned 629cals.

Total calories burned: 1530

I have my graduation ball tomorrow night and I have the most amazing dress picked out! It is something that I definitely would never have worn in the past, but I absolutely LOVE my body now and I am going to show it off!!! I can't wait!

Friday, December 16, 2011

Strength Training

Today I decided to add in some more strength training to my training schedule. I have done very litle weights training except for BodyPump 1-2 times per week and I figure the extra weights training might help out my running. I guess there is also still a part of me that is toying with doing Lean & Strong. One half of me thinks my goal is a half-marathon and the other half of me just wants a ripped and hot bod! Can't I have both? :)

So with that in mind, I hit the gym and did 10 minutes of cardio and headed to the weights section! I mostly worked on legs (leg press, calf rotator and abductors), abs (ouch!) and a little bit of upper body work with the assisted chin-up machine.

I decided to test myself to get a baseline for the leg press and ended up getting 110kg as my maximum.

Tomorrow I am back to my usual though - BodyCombat and BodyPump in the morning with one of my friends. Can't wait!

300g!

I jumped on the scales this morning and I am 300g away from being in the 60's for the first time in my adult life!

Ultimately I am aiming for a body fat goal rather than a weight goal. I am currently 20.9% body fat (measurement method) and I am aiming for about 18%. To get there, I just need to lose about 2cm from my waist and 2cm from my hips.

My current measurements are:
Chest: 91cm
Waist: 67cm
Belly button: 76.5cm
Hips: 97cm
Thighs (together): 92cm
Right thigh: 52cm
Left thigh: 52cm
Right arm: 29cm
Left arm: 29cm

I have started training again after my wisdom teeth surgery. I did my first session two days ago, consisting of a sneaky 1km run on the treadmill followed by 20 minutes of light weights. It felt good to be back into it but I didn't want to push myself too much considering I wasn't supposed to be back at it yet! So I rested yesterday, but today I'm doing a full session. 

Bring. It. On! 

Wednesday, December 14, 2011

Nice Surprises

So this week after discovering most of my clothes are swimming on me, I decided I needed to buy some new threads. I certainly wasn't prepared for what happened today...

I put on the size 10.

They were too big.

I put on the size 8.

They fit.

Me.

Size 8.

You're kidding.

*giggle*

Saturday, December 10, 2011

Simple pleasures

Scrambled eggs have never tasted so good. 

I cannot stand another mouthful of liquified sugar. Bleugh!

Looks like I'll be living off eggs, protein shakes, mashed banana, mashed potato and soup for the rest of the week. It's a real struggle to keep my calorie intake up but I am force-feeding myself.

Counting down the days until I can have a steak...

Friday, December 9, 2011

12WBT Round 3 2011 Results

Now that I have some time on my hands and with the end of 12WBT for Round 3, 2011 I thought I should post my results for the round. Overall, I am SO happy with my increase in fitness, my renewed love of exercising and of course the lost kg and cm! Although I didn't meet my goal weight of 67kg, I am only 4kg off that and I have no doubt that I will get there by the end of January 2012. I LOVE the way my body looks now and for the first time in my life, I actually feel comfortable wearing a bikini!

More importantly, 12WBT has taught me so many awesome lessons along the way. I know I am a lot stronger mentally and physically than I thought I was. I treat my body like a temple and I eat for nourishment, not for my emotions. I am in control of what goes in my mouth and I have never eaten so much wholesome, tasty, fresh food in my life. I feel amazing! The days of feeling so full and bloated after meals are long gone! I have a better understanding of what my body needs and although I still have the odd ice-cream or piece of cake, I have one scoop or one tiny slither rather than a massive bowl! My inner teenager has been kicked out of the house and every food decision I make is with a mature, thoughtful mindset.

So, here are my stats...

Weight 
Start weight (1 week before pre-season): 77.3kg
End of 12WBT weight: 71.0kg
Total loss: 6.3kg (8.2% loss)

Body Fat 
Start body fat %:  28.2%
End of 12WBT body fat %: 21.4%
Total fat % loss: 6.8%

Centimeters lost
11cm!


Fitness
Farthest distance run: 10km
Fastest 1km time trial: 4min 20sec
Most number of toe pushups in a row: 30
Increased flexibility (+11cm)
Longest wall sit: 11min 00sec!!

I am not sure if I will participate in Round 1, 2012. I am aiming to run some half-marathons next year and I feel as though I have the skills and knowledge to go this alone from a nutrition and an exercise point of view.

I would LOVE to do Lean and Strong, but it's not very compatible with marathon training so that will have to wait. You never know what will happen between now and January when the next round signups begin, but that's where my head is currently.

Struggling to eat...

It's Day 1 post-wisdom teeth extraction and all I have eaten in 38 hours is about 5 teaspoons of custard and 1 teaspoon of jelly. I am not hungry at all and I have to force every spoonful down. I am only in a mild amount of pain, relieved by icepacks and I feel pretty good considering! Certainly a lot better than I had predicted I'd be. I would love to be in the gym right now... All this sitting down is driving me batty!

Thursday, December 8, 2011

"No exercise"

I had my wisdom teeth removed this morning and one of the post-op instructions was "no exercise" and "no heavy lifting" for a week. It will be the first time in 4 months that I haven't exercised for a whole week! I don't know what I'm going to do with myself! Exercise has become such an important part of my day... Mind you, I can hardly walk up stairs without feeling like I'm going to faint, so it's probably a good thing they explicitly told me not to exercise!

I hope I will be back up and running in a week... Meanwhile, I am bound to lose quite a bit of weight this week. I doubt I will feel like eating much and have been instructed to eat cold foods, so my diet this week will consist of -
* Jelly
* Custard
* Yoghurt
* Ice-cream
* Protein shakes
* Mashed banana
* Mashed potato
* Mashed sweet potato
* Scrambled eggs

Not a very balanced diet, but it will have to do. I don't think I'll be eating anything today. I felt sick even just taking my pain killers and antibiotics, so there's no way I could hold food down even if I was hungry.

Back to bed for me...

Wednesday, November 30, 2011

Week 12 Weigh-in

Wow, I can't believe we are in Week 12! It has absolutely flown by!

For the first time in a while, I was excited to jump on the scales and even more excited when I saw what they read... 71.8kg!!! That's 900g above my lowest in the last 3 months, which is amazing considering how long I was being stupid with food! I am now within 5kg of my ultimate goal weight again. In saying that, if I was told I wasn't allowed to lose any more weight, I would be totally happy to strut around in a bikini looking the way I do right now! Bring on summer!

More importantly though, I feel in control again. I eat when I'm hungry. I eat sensible-sized portions. I choose good, wholesome food even when I'm eating out. I am the better version of me. :)

I'll be doing my final measurements and the fitness test on the weekend. I don't know how I'm going to improve on my 4:28 run or my 10:31 wall sit, but you never know what I might pull out of the bag!

Congratulations to everyone for getting to Week 12!

Saturday, November 26, 2011

My inner teenager

What a journey I have been on in the past month and a half. I went from within 3.8kg of my goal weight, to having a massive spazz out with food a couple of days before my exams. Unfortunately I didn't really recover from that and just completely went back to old habits (and worse!). I kept up the exercise but food-wise I just ate anything and everything, without a care of what I was doing to myself.

It has been an interesting psychological journey and I have discovered so many things about myself and my relationship with food. The moment I get stressed I can feel myself gravitate to the kitchen like a heavy weight dropping to earth! I have that back in check now, but I let it rule me for a little while. But then it wasn't about the stress anymore and I turned into a rebellious teenager who didn't care about the consequences of her actions and who would eat what she liked, when she liked! I would be driving home from work and thinking of all the things that I could eat when I got home. I would wake up in the mornings regretting my food choices of the day before, but by the afternoon I was making those same poor decisions again! I even stopped going on the 12WBT forums and didn't watch any of the videos for a few weeks, because I didn't WANT to be brought back into line... I had convinced myself that it didn't matter what I ate - that there would be no consequences!

Thankfully, after battling with this for several weeks I am now looking after myself again. I started watching the videos from the past few weeks and I remember Mish saying that it is okay to make mistakes because that's when you learn the most about yourself. And boy have I ever! I think mostly the reason for what I was doing to myself is because deep down I didn't think that I deserved to get to my goal... That I loved food more than caring for myself. But I was wrong and I DO deserve to get there. I know that I can and I have made some great food choices and I LOVED how healthy I was feeling and how much of a difference it made to my well-being and attitude! If anything, the past month and a half have made me realise how crappy I feel when I eat badly! It's amazing how good nutrition can make such a difference!

So I have chosen to go back to making the right decisions for me. My passion is back and I have locked that evil teenager back where she belongs. She may come out in the future again, but I know that I have the skills and the knowledge to put her back in her place as soon as she comes knocking at the door.

Sunday, November 6, 2011

10km Smashed!

This morning I headed over to Sydney Olympic Park to take part in the Rebel Sport 10km Run4Fun! It was to be the first time I had run 10km in over 2 years and the first time I had run more than 5km for 7 weeks! My goal was to run the 10km in under 75 minutes. I knew that was a fairly easy goal, but I didn't know how my knee would cope.

I shouldn't have worried! Sure, my knee gave me a little bit of grief during the run, but it certainly wasn't a barrier to me completing the race. The heat on the other hand, was torture. I remember at two points in the race I felt a little faint from the heat, but I managed to push through. Because of that, I stopped at every drink station and so wasted a little bit of time.

The race started to hurt at about 6km, but that's understandable seeing as I've been stopping at 5km recently. In particular, the 8th km was quite heavy and in hindsight I should've switched up my rhythm to get myself going at a better pace, because I clearly had quite a bit of gas in the tank when I ran my fastest split in the last km!


In the end, my official time was 01:02:51! SO close to sub-60 minutes!!!!! But well and truly within my goal of 75 min!

My splits were:
Lap 1:  00:06:04 AvHR 163
Lap 2:  00:05:45 AvHR 173
Lap 3:  00:05:58 AvHR 181
Lap 4:  00:06:24 AvHR 184
Lap 5:  00:06:10 AvHR 185
Lap 6:  00:06:51 AvHR 182
Lap 7:  00:06:31 AvHR 185
Lap 8:  00:06:38 AvHR 187
Lap 9:  00:07:00 AvHR 188
Lap 10: 00:05:11 AvHR 185

I placed in the top 50% of the pack, the top 35% of the female runners and in the top 400 of the female runners my age!

I had a nice moment once I had reached the finish line when a girl came up to me and said that she had been running behind me the whole race and that I had kept her going!

Overall, I am really happy with my results and how the run felt, though being so close to <60 min, I wish I pushed myself that little bit harder! But with the heat, I don't know that would've been a good idea!!! It will be interesting to see how I pull up tomorrow.

Monday, October 24, 2011

Oops.

You would think that after I gained 2kg last week that this week would be super dooper clean. That would be the sensible thing to do - get straight back into it and get rid of that extra weight. But I haven't been doing that.

I have had a hard time adjusting to having nothing to do. I have gone from 16-hour days stuck at my desk studying, with all this stress flowing through my body with 100 other things to do.... To being on holidays with absolutely no responsibilities aside from getting myself up in the morning and feeding the dogs. My days are empty and I have stupidly been filling them with eating. Emotionally I have had some pretty low moments. I was on a major high after we finished exams and now I have basically come crashing down, because there is really no other direction to go!

There was some boredum eating, some depressed eating, some "why not?!" eating... I really had fallen to pieces! I didn't even exercise for THREE DAYS! I was 'active', but not once did I put my HRM on during that time to put in a good session. It's just down right pathetic, considering I managed to find the time during all that study to go to the gym and now that I am home 24/7, I had been feeding myself stupid excuses like, "but the class I want to do isn't on during the day". SERIOUSLY? Since when are classes the only way to exercise?! Get your running shoes on and get out the door!!!!!!!!!!!!

Like I said, pathetic. 

So today I made the change. I hit the gym and did a back-to-back double of BodyPump and BodyAttack. Unfortunately I had to cut the BodyAttack short thanks to an inconvenient nose bleed about 40 minutes in! On a happier note, I upped my triceps weights tonight and it felt fine. A small achievement.

My workouts for the week are all planned out and I have gone from eating, eating, eating to having to force myself to get the 1200 cals in during the day.


Let's start again... 


Calories burned: 922

Thursday, October 20, 2011

I must be getting fitter

I worked my royal hiney off in Spin class this morning and yet only burned 578 cals! Pump last night I burned less than usual as well and all my other recent workouts have been harder to clock up the cals!

No fair! I should really take it as a good thing though!

Meanwhile... Quote of the day:

"Your legs should either dead or dying. Pick one"! -
my Spin instructor, while we were starting off on an 8-minute hill climb to finish the class.

Legs dead? Check!

Cals burned: 578


Wednesday, October 19, 2011

Feel the burn!

I went to BodyPump tonight instead of our usual swim to 'try out' a new instructor. I'm so glad I did - he was great! Unfortunately that puts me in a bit of a predicament, as I'm now torn between swimming and Pump!

The class felt awesome. I stuck with my previous weights and discovered that I am either stronger mentally and able to push through, or I am actually getting physically stronger! Maybe it's a combination of both, but I was able to complete the full tracks without stopping and doing the complete movements with full control. I remember when I struggled with 7.5kg for triceps! I couldn't even complete the whole track!


Squats: 5kg (=)
Chest: 7.5kg (=)
Back: 12.5kg (=)
Triceps: 5kg (=)
Biceps: 7.5kg (=)
Lunges: 12.5kg (=)
Shoulders: 3.75kg/arm (=)


So I think it's time to start upping the weights again! 
Squats: I think I can leave at 20kg and just try and get deeper in the squat (though I am already squatting past my knees for the slower squats - singles I just can't seem to get down fast enough!). 
Chest: I could probably increase. 
Back: I tried to increase and that was an epic fail!  
Triceps: I definitely think I could increase!
Biceps: I am going to leave these weights for a little while longer. I might be able to increase them but I can guarantee that I wouldn't be able to finish a track with heavier weights. I am only just getting there currently. 
Lunges: Definitely not going to increase. The level of burn is quite sufficient already! 
Shoulders: No need to increase - I really need to push hard! 

So next Pump class I will try - 
Squats: 15kg (=)
Chest: 10kg (+2.5kg)
Back: 12.5kg (=)
Triceps: 7.5kg (+2.5kg)
Biceps: 7.5kg (=)
Lunges: 12.5kg (=)
Shoulders: 3.75kg/arm (=)


Calories burned: 450
 

The verdict is in!

Exam week weight gain = 2.2kg! 

Wow... I am impressed I put on so much weight in 7 days! That is nutso.

Oh well, it'll be gone soon! No big deal! If anything it was a timely reminder of how much different my body looks at 73kg vs. 71kg and that I really don't want to settle for the low 70's!

Monday, October 17, 2011

Survived the Red Flag!

After the nutrition and calorie disaster over the exam peroid, I am now picking up the pieces. I will have gained a massive amount - I can see it! It's amazing how easy it is to put on weight compared to how much work it is to get rid of it! But like I said earlier, I have accepted the consequences of my actions and I'm back on track!

This morning we had a really lovely champagne breakfast put on for us to celebrate finishing our degree. It was beautiful and so great to catch up with everyone again after exams. Food-wise it was not so good with only one dish being served - scrambled eggs, spinach, roast tomato, a massive pile of bacon on a piece of buttered sour dough bread. Great. I am proud that I only ate the eggs, spinach and tomato and had a very small piece of the bread. I also didn't drink any champagne, nor did I drink anything other than water when we went to a cafe afterwards to continue catching up.

For lunch I ate something really light (chicken noodle soup), knowing that I really had no idea how many calories I had just eaten! You never know what they put in the eggs! And then I went to the gym tonight and smashed out 950 calories with a 3km run and RPM.

Today I am feeling GOOD! I think I need to revisit the pre-season tasks just to really make sure I am back on track.

Bring on the next 6 weeks!

Saturday, October 15, 2011

FINISHHHHHHHHHHHHED!!!

I finished my exams today! I can't believe it! It was a stressful 3 weeks and I am not happy with some of the food choices I made in the last few days - reverting back to old habits... BUT I survived and I am happy to accept the consequences of my decisions. I am very proud of the fact that I kept up the exercise!

Now that it is all over my mood has now completely changed - I feel FREE! I am elated and deliriously happy! I can't believe it! 8 years of uni and it's all finished!

Tonight is a massive red flag... The post-exam party... Free drinks, free food... And if I'm being honest, I have absolutely no intention of reigning myself in. Then again, I'm not one to get totally smashed in the first place, but I am going to have a drink (I haven't had any alcohol for about a year!). It's time to celebrate!

Weeeeeeeeeeeeeeeeeeeei!!!!!!!!!!!!

Now I'm off to the gym to work off all that adrenaline! 

Thursday, October 13, 2011

Healthy procrastination

... And not so healthy eating. 

My nutrition has taken a real dive the last few days. There was binging. And so much refined sugar that I felt ill. I don't know what happened... One minute I was going SO well and the the next minute I had lost control and everything fell apart. I think the stress of the exams got to me on a subconscious level - I thought I was dealing with it okay! And then I guess I just reverted back to old habits of stuffing my face while studying. 

I have one more day left of study before my final exam. I am determined to make it squeaky clean. There will be absolutely NO pre-prepared food. It will all be fresh. Salad, eggs, fruit, vegetables. That's it. Nothing will come out of a package. That is the challenge and I will stick to it.

On a happier note, my exercise has been going really well. It makes for excellent procrastination! I did two sessions today - Pump this morning and Combat tonight. Tonight's Combat was absolutely HORRIBLE. How on earth did Combat go from my favourite Les Mills to something that felt like a cruel and unusual punishment? I used to LOVE the awesome cardio workout, constantly needing to push myself harder during the class and the awesome music and moves... But the last two classes have just been terrible! I don't feel like I'm working out at all, the instructors have been DE-motivating or trying too hard and the music has been cringeful! I don't think I was the only one - two people actually walked out during the class! So I will be avoiding those instructors like the plague and hoping that I get third time lucky and things go back to normal!

Total cals burned: 1050

What do you do when you can't sleep?

You go to Pump class! 

6am Pump... 456 cals gone.

Squats 15kg (=)
Chest 7.5kg (=)
Back 15kg (+2.5kg - this was a bit too much for the double clean and press we were doing this morning!)
Triceps 5kg (=)
Biceps 7.5kg (=)
Lunges 15kg (=)
Shoulder 3.75kg/arm (=)

Wednesday, October 12, 2011

I Heart DOMS

I remember my first ever Pump class - I was in a world of pain for about a week afterwards! I couldn't walk up stairs, I could hardly lift my arms... And I think I only used 7.5kg weights for the whole class (bar + 1.25kg per side). That was many, many years ago now!

It has been a lonnng time since I remember getting sore from a pump class. It's hard to know if it's just that my body is used to it or maybe I am not working hard enough in the class! But today I'm feeling it! Oooooh yeahhhhh!

I had planned to go for a run this morning and a swim tonight, but I decided to skip the run. I am learning to listen to my body and I know that if I run today it will not only feel horrible but I will be putting unncessary strain on my body. I'm learning that recovery days are just as important as the full-on days.


Tuesday, October 11, 2011

It's almost over!

One more exam to go! I have a few days break and then I'll be freeeeeee!

I have had a few issues with my food the last few days, but I have been really smashing it out in the gym so hopefully it won't make too much of an impact! I haven't had any binges, I just haven't been eating at normal times or really focusing on my nutrition. This whole week is really a right off - my whole life gets turned upside down and I am using exercise as my anchor.

After my mini-milestone, I actually took the Sunday off (GASP!). I was going to do an active recovery session but the universe was speaking to me and when I got to yoga it was full. So I took it as a sign that I should have a rest day.

Monday I hit the gym after my exam and did a 4.3km run (a little over my 'restriction') and a 2.5km walk while I was waiting for yoga class. The run felt really good and I just couldn't resist going that little bit farther!

Calories burned: 753

Tonight I went to BodyCombat and BodyPump and did the new releases. I am NOT a fan of the Combat release, which is really disappointing! It is my favourite Les Mills class and now I think I would even prefer Attack! Pump was great though! I LOVE the new release! I kept with the increased weights again and had a great session!

Squats 15kg (=)
Chest 7.5kg (=)
Back 12.5kg (=)
Triceps 5kg (=)
Biceps 7.5kg (=)
Lunges 15kg (=)
Shoulder 3.75kg/arm (+1.25kg)

Calories burned: 659 + 470 = 1129

Saturday, October 8, 2011

Stay awaaaaay from the kitchen!

It is less than 48 hours before my final exams start... Usually I would be surrounded with food to help me keep my head in the books, however this year is different!

Even though I smashed out over 2000 calories at the gym this morning I am NOT mildlessly eating crap for the sake of it! Sure, the temptation is there and as the stress levels rise, the urge to go into the kitchen is growing as well. But I am standing my ground. I have allowed myself some extra snacks instead of a 'treat meal' but it was a conscious decision and the calories have been accounted for.

I have had the odd energy drink (low carb) to keep me going for the last few days, but when you are putting in daily 12-hour+ study sessions for two weeks straight, it's a struggle to go caffeine-free! I'm surprised I lasted as long as I did!

For now, I need to get back to the study and JFDI! Not long to go now and soon enough I will be able to relax!

Mini-Milestone SMASHED!

What an awesome way to start the weekend!!!!! 

When I woke up this morning, I really wasn't feeling it. I was tired after having trouble getting to sleep and I felt a little unwell. BUT, I just went into robot-mode and got ready for the gym.

First up was BodyCombat! At this point I wasn't sure whether I would even make it through the first class! I felt a little 'off', but decided that it was probably just something I could push through (thankfully I was right!). I did lessen the intensity a little compared to my normal Combat sessions and it also helped that the instructor switched up some of the tracks to some that I find less challenging.

Next was BodyPump! I decided to challenge myself seeing as I had taken it a little easier in Combat. I upped the weights on several of the tracks and really forced myself to keep going at times that I would normally have stolen a sneaky break! It felt REALLY good! All this tricep work must be helping because for the first time I did the entire track without wanting to have a break, even though I increased the weights!

Squats 15kg (=)
Chest 7.5kg (=)
Back 12.5kg (+10kg)
Triceps 5kg (+2.5kg)
Biceps 7.5kg (=)
Lunges 12.5kg (=)
Shoulder 2.5kg/arm (=)
Abs 5kg (=)


I took a short break after Pump to rehydrate and eat a banana before heading off into the cardio room...

I started with a 4km run at 10km/hr. I would have loved to have done my initial 8km plan, but physio's orders! The run felt amazing - probably the best I've felt in a long time!

Next was a 20km ride. I set it to 4+ effort level and sat at 80-100rpm. I was determined to finish under 50 minutes and I did... at 48:57!

And finally a 2000m row, completed in 8:59! The last 500m was a bit of a struggle, but I just pushed through!

I then hit the weight machines to do my Physio homework and finished up with a nice stretching session.

What a workout!! All up, it took 4 hours!

Calories burned: 
BodyCombat: 610
BodyPump: 430
4km run: 400
20km ride: 520
2000m row: 120
Weights + stretching: 70

Total Calories burned: 2150

And now I have this BodyCombat music playing over and over in my head while I'm about to do some study. Lovely!

Friday, October 7, 2011

Relaxed!

I just had my first BodyBalance class. I really enjoyed it! It is totally different to my 'normal' training sessions - no sweating, no yelling, no heavy breathing... I am still having a bit of a giggle now at what the instructor said to me at the start of the class - "BodyBalance is fast paced"... Not compared to Attack and Combat, it's not!!! I do still feel like I've had a workout today, but obviously the calories burned were quite less than usual! That's okay though - I'm preparing myself for tomorrow's epic training session. I worked out that it is going to take me approximately 4.5 hours! Youch! So I am carb loading today and I will be taking some sustenance to the gym tomorrow to help me get through it.

Meanwhile, I now have to wake myself up and do some more study!

Calories burned: 200


Thursday, October 6, 2011

New Record!

I hit the gym tonight - BECAUSE I CAN! I am SO excited about the membership! I was allowing myself a single casual visit each week for SSS, but now I can rock up to the gym any time I want! Multiple times a day! And it's costing me LESS per week than a single visit was! Yeaaaaaaaah!

So what did I do at the gym? BODYCOMBAT!!! My favourite class! It wasn't with the awesome instructor dude, but knowing that I didn't have two classes to follow made me really smash it out! My arms are sore and I feel awesome!

It paid off too, with a PB calorie burn of 700 calories for that class! Wooooooo! I was tempted to follow it up with a spin class, but decided that I shouldn't push it considering how I've been feeling lately and because of the big event on the Saturday... Mini-Milestone time!!!

Tomorrow I'm going back and trying out BodyBalance for the first time... Hopefully I'll find it nice and relaxing!

Calories burned: 724

Good news!!!

I am allowed to run 4km!!!!!!! 

I know, it's not that much different to my 3km restriction, but it's something to celebrate!

I've also been instructed to do some eccentric hamstring work at the gym (15 x 3 reps), which is good timing seeing as my gym membership starts today! Yaaaaay!  

I'm going to BodyCombat tonight, so I will start the hami weights after the class and see how I go.

On a side note, I think I worked out why I haven't been feeling so great lately. I think I'm coming down with a cold. Bugger! It's not the best timing with exams coming up next week, but I just have to keep chipping away with the study and exercise and hope that it doesn't all come crashing down until AFTER exams! Fingers crossed...

Wednesday, October 5, 2011

Week 4 Weigh-in & Fitness Test

We are a third of the way through the 12 Week Body Transformation and I am LOVING my body right now! The last few days I have been shocked at the image looking back at me in the mirror! It's amazing what a few kilos disappearing can do! I have never been this slim in my life and I can't wait to get to my goal weight! Only 4.3kg to go!

This morning was a busy one with weigh-in, measurements, photos and the rest of my fitness test (followed by a full workout).

Weight: 71.3kg (-1.9kg!) 
Total loss since pre-season 12WBT: 6kg
Total loss since November 2010: 12.9kg (15.3% loss)

I've also lost 7cm in the last 4 weeks and 37cm since the beginning of pre-season! There aren't too many more cm's to lose!

Fitness Test Results:
1km speed test - 5min 00sec (+29 seconds)
Wall sit duration - 6min 37sec (+3min 2sec)
Sit-ups - Stage 5 (=)
Push-ups in 1 minute - 46 (knees); 23 (toes) (+2)
Flexibility +10cm (+3cm)
Resting HR: 48bpm


I have improved in all areas except for the sit-ups (already at the maximum level) and the 1km speed test. For some reason I have been really struggling with running lately. I'm not sure what it is! I feel exhausted after 500m and I just can't get myself going! I really pushed myself this morning in the 1km sprint and I know I was working hard (my HR went to 229!!!) but my time just didn't reflect how hard I was working. I wonder if my body is just really fatigued or whether my nutrition is off. It could be that I am just mentally exhausted from all the study I have been doing. Either way, I can't say that I'm not disappointed by my time, but over all I am really happy with the improvements.


Calories burned: 560 (morning workout) + 260 (light evening swim) = 810

Tuesday, October 4, 2011

JFDI!

I was feeling really slack today. I'm not sure why! Studying wasn't a problem - I actually did more study today than I have in the last few days put together! But I had absolutely zero desire to train. I was feeling tired, slow and I don't know, depressed? I think being stuck in the house studying is doing my head in! All my training sessions for the last few days have been indoors and the only adventures outside have been to hang out the washing! Tomorrow I definitely need to get some sun!

I was on the verge of not doing a training session today until I had a look at my Polar Personal Trainer diary and being the competitive person that I am, I knew that if I didn't train, there would be a massive hole in my October calendar! I was aiming to train every day in October (rest days with active recovery sessions) and if I stopped now, I would have ruined it!

So, I trained.

It was hard to get the body moving initially, but after 2 minutes I was totally fine! I ended up doing a Nike Training Club workout (Fit Zone) and then to get to 500 calories, I continued with the jump rope while I watched TV. I looooooove jump rope!

I am so glad I pushed myself... Like they say, you never regret a workout!

Calories burned: 550

A reason to change

I heard a quote earlier today and it really rang true...

"If you do what you've always done, you will get what you've always got"

This was just what I needed, not only for help to get my butt into gear for studying but also because I had a slight urge to binge today - the first for quite a while. I managed to haul my butt back upstairs and do something more productive than eat! And I am SO proud of myself!

Monday, October 3, 2011

Feeling better!

After guzzling a few litres of water throughout the day, I stopped feeling like I was going to pass out, so I decided to do a light training session this afternoon.

I hopped on the treadmill (I didn't want to go outside for a run just in case I couldn't make it home!) and ran 3km at 11km/hr with a 30 second break every 500m - just taking it easy! The run didn't feel that great, but I didn't feel unwell at any point, which is good! I actually felt like running for a few more km, but because of my running restriction I was a good girl and stopped and did some jump rope instead.

I was about to do a Nike Training Club workout when I decided to see if I could smash out a wall sit as part of my Week 4 Fitness Test. So I got my iPhone and started some music, set the timer and just sat back and tried to think of something else! My quads were starting to burn a little, so I checked the time... 2:30... I put the phone away and tried to distract myself some more.... Another peep at 4:00... Only 1 minute until my week 4 goal! I knew if I really pushed myself I could get there! By the time 5:00 came by, I had pushed past the pain barrier. My legs were tired, but basically numb. I kept going until I physically couldn't hold myself up anymore... After 6 minutes and 37 seconds! I can't believe it! I really didn't think that I would meet my 5-minute goal and I absolutely SMASHED it! All those squats, lunges and killing myself in BodyPump with heavy weights in the leg tracks must be working! I am thrilled!

I was on a high, so I decided to see if I could get to my other non-running goal for week 4 - 20 toe pushups in a row. It was painful, but I got there! I really struggle with pushups and I'm not sure why. I know that I am stronger in my upper body since I started, but I'm just not seeing the amount of progress I want. Then again, I do spend a LOT of time doing leg work and very little time doing upper body work in comparison. So maybe I need to change things up a bit and add some more upper body work to my training sessions.

I will be finishing the rest of my Week 4 Fitness Test on Wednesday. 

Calories burned: 550

12WBT Round 3 Bloggers Challenge - Find the Joy

Week 3's blogging challenge is to Find The Joy!

The goal is to list as many non-food self-nurturing things that bring us joy... To count our blessings.

So here we go...

1. Being with friends and family
2. Playing and training with my dogs
3. RUNNING!!! And the absolute joy I feel after a run!
4. A hot shower after a hard workout!
5. Long bush walks
6. Enjoy an afternoon outside in the sun and feeling the warmth on my face
7. Morning cuddles with the dogs
8. Having an awesome day out doing dog sports
9. Listening to music
10. Smashing myself in the gym! I absolutely love the feeling after I have worked my butt off!
11. Photography
12. Movies - whether I'm at the cinema or at home on the couch
13. The feeling I get when I know I have made the most of the day!
14. Being organised... I know it sounds silly, but I love it!
15. My work. I absolutely love what I do and every day I get to make a difference. I am so privileged to have a career doing something I enjoy!

Not feeling so great...

I'm feeling a little bit off today - lightheaded and spaced-out. I think if I tried to do a training session right now, I would probably faint.

I'm hoping it's just my low blood pressure so I'm drinking lots of fluids and resting. With any luck I'll feel better in a few hours and I'll be able to put in a light training session this afternoon.

Fingers crossed.

Sunday, October 2, 2011

A Change...

Yesterday I had a massive realisation about myself... My taste buds have changed.

After my SSS, I went grocery shopping and as I was walking past the butcher I saw some chicken and sweet corn sausages. I thought they sounded interesting, so I bought one for my 'treat meal'. As soon as I started cooking and watching the fat seep out of the sausage, I was having second thoughts. It did not look very appetising! I decided that I would try a small piece and if it tasted horrible, I wouldn't eat it... I should've trusted my instincts. It was DISGUSTING! All that grease and fat... Ugh! I couldn't even stand to look at it! Needless to say, the dogs enjoyed their 'treat'!

So I whipped up a nice salad with fat free dressing and sat outside enjoying it in the sun. Perfect!

It's amazing how after 7 weeks of clean eating, my body just does not want or need any of the old foods I used to think were nice! I can't stand the thought of eating chips, sausages, potato crisps, anything fried... All I crave now is fresh vegetables, stirfries, fruit and protein!

I'm glad I bought that sausage - I learned a lot from the experience and now I will be planning my 'treat meals' as something that is healthy for me, that I will actually enjoy, rather than simply choosing a meal that's high in calories just I can! 

Meanwhile, OAF and I did an active recovery session today in the pool. I swam 1500m over the course of an hour. It was a lovely way to spend the afternoon!

Calories burned: 380

Saturday, October 1, 2011

SSS!

Wow... I am feeling pretty tired and beat up right now! I did my usual SSS today, but I wasn't feeling as 'fresh' as usual!

ABF, OAF and I did a late night training session last night (8pm-10pm) of Michelle Bridge's toning DVD followed by an hour of "Just Dance 2" on Wii. I never realised what a good workout you could have with a dance game! It was absolutely hilarious but a lot of fun! A nice change from my usual workouts! I was a bit disappointed with Mish's DVD - I only burned 250 calories, which is pretty pathetic for 45 minutes work! Even my toning sessions with Nike Training Club burn about 400 cals. By the end of the Mish's workout though, it was a struggle to 'dance' with my arms! Thanks Mish!

On top of that, I didn't get much sleep. I was still on a high even by the time the girls left so I decided to stay up and watch a TV series on DVD for a couple of hours. That meant I only had 5 hours sleep before hitting the gym...

BodyCombat today was so much better than last week. Our usual instructor was back and it certainly makes a difference with him there! He really pushes you to dig deep and give all you've got! I absolutely adore the class and it makes for a great stress reliever! I can do the whole class now without feeling uncoordinated and I have learned all the tracks and their combinations, so it is getting much easier to put 100% into the movements rather than work out what you're actually supposed to be doing!

BodyPump was great! It was with the same instructor as Combat and I enjoyed the class that little bit more! He really does make you push yourself and the class is really enjoyable! I knew that Pump was going to be a bit of a struggle after last night so I decided to go easy on the arm tracks. I really pushed myself in the leg tracks though!

Squats 15kg (=)
Chest 2.5kg (-5kg)
Back 5kg (-5kg)
Triceps 2.5kg (=)
Biceps 5kg (-2.5kg)
Lunges 12.5kg (=)
Shoulder 2.5kg/arm (=)
Abs 5kg (=) 

BodyAttack was a struggle. I'm getting a bit sick of the class actually - I'm not a massive fan of aerobics style movements - I would rather be doing something functional rather than bouncing up and down! I still did it though, but I think this will be one of my last weeks - I will look for something else a little more 'me'.

Calories burned: 
BodyCombat: 650
BodyPump: 400
BodyAttack: 500 

Total calories burned: 1568

My Polar Personal Trainer diary is now yelling at me not to exercise for two days... Sorry! I will be training whether you like it or not! Tomorrow is an active recovery session (swimming) and Monday will be back to business! 

I am currently planning my Week 4 Mini-Milestone workout. My current thoughts are to do my usual SSS triple class and backing it up with the 8km run, 20km ride and a 2000m row. It might sound a little insane, but considering I do the triple class every week, I figure I really need to do something extra on top of it! I won't be stupid about it though - If I do decide to go ahead with that plan, I won't be doing anything strenuous on the Friday - just a very light BodyBalance class and if I am about to fall off the equipment, I will stop!

Friday, September 30, 2011

Bye-Bye Binge Baggage!

I decided to do a 'surprise weigh-in' today - I have been working SO hard the last few days and I could visibly see that I had lost some more weight. I jumped on the scales....

72.2kg!!!!! 

I am back to where I was before I had that disastrous binge weekend!! Now all I need to do is KEEP GOING rather than self-sabbotage!

Speaking of which, I just baked the 12WBT Banana Bread (in the form of 24 muffins). I added 65g chopped pecans that I had leftover from some muesli bars I made, which brings each muffin to 202 cals. So they will be perfect to have for breakfast with a yoghurt  (80 cal).

They are AMAZING. I forgot how much I love banana bread and wow... The pecans just really set it off! They are probably THE most dangerous thing in my house right now!!! I could easily have downed several of them in one go! But I restrained... and now I get to enjoy the most amazing smell throughout my house! The muffins are now safely locked away in the deep freezer.

Today I feel like I have matured and I am making mindful decisions rather than mindlessly shovelling food into my mouth.

Thursday, September 29, 2011

Crossfit

This... looks... amazing.

I have to try this!!! I've started looking into where I can try it out in my area... It looks insane and daunting, but SO worth it!





Love it!



Running...

I was doing the 12WBT blog rounds tonight and read a post by Courage to Start, who got absolutely smashed by her PT today and then followed it up with a run! I take my hat off to her!

I just had to repost something that she wrote about running...

She said that she had to run until her body ached and her heart felt free. 

I have always struggled to define in words how running makes me feel... Thanks Courage to Start for giving me the words.


I've got my mojo back!!!

Oh wow!!! I just had the most AMAZING workout tonight! I was fluffing around in the kitchen when all of a sudden I found myself 500m into a run on the treadmill! It took JFDI to a whole new level!!! I don't even remember making the decision to get on the tready, but I am SO glad I did!!!

My physio session earlier today must have done something - my knee didn't hurt at all during the run and it has been an hour since my workout and there is no sign of pain yet! Woohooo!

The run felt amazing... I have been struggling mentally with my runs lately, just psyching myself out even though I know my body can handle much more than a lousy 3km. It might've been that I put on a movie and watched that while running that it took my mind off things. Either way, I was sad to have to stop!

The rest of the session I finished a Nike Training Club advanced cardio workout (Fit Zone), which again felt awesome! I really enjoyed this particular workout - it has a lot of abs, jump rope and squats, which I love! I really dug deep and put my all into the session and I am now feeling on top of the world!

OAF, ABF and I are planning a group session tomorrow night - something to do with Just Dance on Wii and one of Mish's toning DVDs? I don't know... I didn't ask - I will just rock up and do as I'm told!!!

Calories burned: 688

Keep plodding along...

I'm back from my Physio appointment... 

I'm still on a 3km running restriction, which I will just have to deal with. My knee is slightly better, but we aren't sure whether it's because of the reduction in running or the NSAIDs (or both).

So I have another week of taking it easy, popping pills, stretches and icepacks.

Let's hope it continues to improve.

Wednesday, September 28, 2011

One Mega's Week 8 Burpee Hate Queen Challenge

Or what I have termed, Death-by-Burpee! 

One Megalicious Journey has started a burpee challenge for all the haters out there! I am the first to admit that I absolutely LOATHE burpees! I used to do them SO easily as a teen and now I cringe at the thought of them! So I definitely qualify for the challenge!!!

I have pledged that I will do 50 burpees NON-STOP at the end of 12WBT Week 8! 5 weeks to get practicing! I hope I survive!

Meanwhile, I went for a 1km swim tonight with ABF and OAF. It felt great getting back into the pool, particularly now that I am the owner of a nice pair of swanky goggles! I can actually see where I'm going now (cue visual of me running into the lane rope/other swimmers!) and it makes swimming so much more enjoyable now that I don't feel disorientated the whole way! I swam the entire km in freestyle (breast stoke hurts my knee so I had no choice!) and it felt really good! My breathing is much more controlled and I am feeling much more coordinated, which gives me confidence for my future triathalon aspirations!

Calories burned: 249

10km Fun Run Entered!

I entered my first Fun Run in over 2 years! My last fun run was the 2009 9km Bridge Run!

I am running the RebelSport Run4Fun on 6 November 2011.

I'm very excited about it but I really hope my knee doesn't get in the way of my training! Before my knee started playing up I was doing 6-7km runs, so not that far off the 10km mark! The event is 39 days away so I better get cracking! I am really hoping for good news from my Physio on Thursday!

Tuesday, September 27, 2011

12WBT Round 3 Bloggers Challenge - What is health?

Week 2's blogging challenge is "What is a picture of health?" 

I have a slightly different perspective working in healthcare, but I will answer this in terms of what I see for myself as a picture of health.

I picture a strong, fit, happy, vibrant, enthusiastic woman, who is free to do whatever she wants, whenever she wants without feeling held back by her body. 

I want to be the person that feels she can accomplish anything.

I want to be the person that is living her dream.

I want to be the person that is living life to the fullest.

I want to be the person that can run for 15km and feel like doing it all over again!

I want to be the person that can see her strength on the inside and on the outside.

And most of all, I want to feel ALIVE!

Every week since I have started, I have felt closer and closer to my ideal 'picture of health'.

Today in particular, even though I had the crappiest workout I feel on top of the world! Every step, every weight lift, every pushup was a struggle mentally! But I set myself a goal of 500 cals and I kept going until I got there. I did not walk away, I did not give up... I forced myself to keep going despite what my mind was telling me and I am so glad I did.

Calories burned: 547


And if we want to get visual... 

This is NOT healthy...




THIS is HEALTHY!

Monday, September 26, 2011

Frustration

I am on a running restriction at the moment.

My knee is still giving me grief and so I went off to the physio last week, who also struggled to work out exactly what was wrong. My knees are apparently great for a female's (they aren't loose at all) and my ligaments and menisci are fine and it's not patello-femoral syndrome. I do have some tenderness around my tibia, but he said that's common in a runner and is unrelated to my current issue.

So what is it? He thinks maybe bursitis or an issue with a muscle attachment.

So now I am on a 3km running restriction and I am downing regular NSAIDs (I hate taking meds!). I also have some additional stretches I have to do after my runs and I am going back to the physio in a few days. The pain has improved since being on the NSAIDs, but it hasn't gone away completely. I fear what the physio is going to tell me on Thursday... 

This restriction is really not helping my running goals and it has made me quite depressed and frustrated actually. I think it is what triggered my eating issues this week (bye-bye last week's good work!!). And then because I have been eating crap all week I have felt even more depressed! It's a vicous cycle.

But today I've re-grouped and I am starting again. The past is in the past, I can't do anything about it now. I just have to move forward. I just have to prepare myself for the fact that I have most definitely had a weight gain this week.

My 3km run this morning was okay. It usually takes me about 2km to get into a rhythm and then I only have 1km of good running before I have to stop! It is SO frustrating! I followed it up with a Nike Training Club Advanced Cardio workout (Transformer) to bring up the calories. I am tempted to do another workout tonight because I just don't feel like I worked myself hard enough this morning.

Calories burned: 726

Saturday, September 24, 2011

SSS

Super Saturday Session today! 

I finished uni yesterday (WOOOHOOOO!!!) and I had a great time celebrating last night with ABF! No booze, no bad food - just a yummy Mish recipe (chicken with mustard sauce - YUM!) followed by movies with no snacks.

After a relative sleep-in, I headed off to the gym for a repeat of last week's SSS - BodyCombat, BodyPump and BodyAttack. I planned to smash myself today, harder than I did last week. And I did! Unfortunately though, my fitness levels and weight loss mean that I burned less calories despite thrashing myself! But I am taking that as a good thing!

BodyCombat: 600 calories
BodyPump: 400 calories
BodyAttack: 600 calories

Total burned: 1691 (with stretches and a short treadmill walk to cool down).

I upped my BodyPump weights again this week, so now I am doing:
Squats track: 15kg (+5kg)
Chest track: 7.5kg (+2.5kg)
Back track: 10kg (+5kg)
Triceps track: 2.5kg (=)
Biceps track: 7.5kg (+2.5kg)
Lunge track: 12.5kg (+7.5kg)
Shoulder track: 2.5kg/arm (=)
Abs track: 5kg 

I feel like I am at my limits with the weights now. Each track I think that I might struggle to finish the set! I will keep going at these weights for 3-4 weeks and then think about increasing.

Now to go and hit the books... Exams are in 2 weeks! Let the study coma (with appropriate breaks for fitness training!) begin!!!!

Thursday, September 22, 2011

Stress

Tomorrow is my last day of uni - ever! It is exciting yet scary at the same time, because it means I have my final exams in 2 weeks.

The stress levels are rising, which means the binge grinch is screaming at me on a daily basis. Yesterday everything fell apart... Yep, weigh-in day - the day my eating should be the most clean out of excitement from my results! Instead, it was an absolute disaster.

Today was better, but yesterday is still haunting me. I am going to have to train like I have never trained before to fix the damage done...

It really says a lot about my triggers for binging and how oblivious I can be to my stress levels. There are no excuses and I can't change what happened. Instead, I can analyse why it happened and develop some strategies to lock the binge grinch away when he comes knocking at my door. It feels like two steps forward, one step back... But at least I am making progress in the right direction, even if it is slow.

With exams so close, the stress levels are not going to get any better. They are going to get drastically worse. My usual study cocktails of sugar, fat and energy drinks are no longer an option and I really hope I make it through without too many setbacks.

My study timetable is organised. My study breaks and workouts are diarised.

I am ready.

Wednesday, September 21, 2011

Weigh-in Day!

This week I said goodbye to 1.6kg!!!

I am now lighter than I have ever been in my adult life, sitting at 72.2kg! This feels SO good! Only 5.2kg to go! Yeahhh baby!

Physio appointment this afternoon... 

Tuesday, September 20, 2011

Hello Size 10 Jeans!

Not only do my size 10 jeans fit, but they are loose! Woohooo!

I had a really bad day today. It started with an incredibly stressful morning, followed by feeling tired and down all day. I was so close to binging my heart out but instead had a lonnnnnnnnnng afternoon nap. I then did about an hour of toning exercises and I'm feeling a little better now. I'm not loving this emotional rollercoaster ride! I can't wait for uni to be done!

Weigh-in day tomorrow... It'll be interesting to see what the scales say!

Monday, September 19, 2011

The Binge Grinch has gone into hiding!

I am so proud of myself! The entire weekend, even though full of red flags was an absolute success! I had absolutely no desire to eat anything I shouldn't be eating and did not even THINK about binging!

This is a massive step in the right direction for me - the last few weeks the weekends have been my downfall. But not anymore! I know that I will still have problems in the future, but I can see that I am changing mentally and I am making progress.

I am VERY excited about the weigh-in on Wednesday! I know I have lost a lot of weight and I am excited to see just how much!

Meanwhile, I am a little sore after my SSS still, but that didn't stop me from doing my usual workout this morning and I think it even helped! Again, the old me would have just taken another rest day. Win!

Calories burned: 639

Saturday, September 17, 2011

BYE BYE 2000 CALORIES!

I am feeling absolutely over the moon! I feel free, happy and energised! My SSS was a success!

First up was BodyCombat. I have never done Combat before, but I have done martial arts in the past, so it wasn't completely foreign. I had an absolute ball! This would have to be my all-time favourite class now (my second fav being Spin). I loved the energy and absolutely loved feeling like I was doing exercise with a purpose. I roughly burned 650 calories, though forgot to turn on my HRM for the first 5-minutes.

Next was BodyPump. This was the first time I had done the new release and it was a lot of fun! I loaded up my weights a little more than last time - leg tracks 15kg (vs 10kg last time), back 10kg (vs 8kg last time), chest 10kg (vs 8kg last time), biceps 10kg (vs 8kg last time) and triceps 8kg (vs 8kg last time). For my next class I will be increasing my leg and back weights but my other weights are pretty much spot on. Owww the buuuuuuuurn! I roughly burned 400 calories.

Finally was BodyAttack. Again, I hadn't done the new release of this and I'm not so sure whether I like the new version! Half-way through Attack, I was really feeling it. I had to cut down on the jumping because of my knee and ended up doing a fair few of the low-impact options for things like the lunges, but really hit hard on the running moves. This class burned about 700cals.

Dripping with sweat, I looked down at my watch to see I had burned 1750 cals!!! I was SO close to 2000, that I decided to take up the challenge to burn that extra 250!

So I jumped on the treadmill and got myself ready for some intervals! 1-minute on, 1-minute off... Off was a 6.5km/hr walk at 1% incline. On varied from 10.5km/hr - 13.5km/hr running at 1% incline. I reached 3km and looked down to see that I had reached my goal!


2013 calories burned in 3 hours, 19 minutes and 53 seconds. 


It doesn't get much better than that! I think that SSS is going to be a regular one! I had an absolute ball!


Now off to enjoy my function tonight!

Friday, September 16, 2011

A big fat RED FLAG!

Tomorrow is going to be the biggest red flag for me since starting 12WBT. I am going away for the day and will be in a pub with finger food and alcohol surrounding me right at dinner time! I want to go so that I can catch up with some old friends, but I know that I am putting myself in a seriously dangerous situation!

So... What am I going to do to make sure I succeed?

1. SSS in the morning. I am doing a triple class! Body Pump, Body Attack and Body Combat. Let's hope I can drive once I'm done!  I am aiming to burn at least 1500 calories.

2. Have a light lunch before driving the 2-hours to the function.

3. Don't pay for the 'privilege' to eat the greasy finger food! Drink water only.

4. Dinner... Now that is going to be a problem. I haven't quite worked that one out yet! The function is at 630pm and will be followed by the drive home. Usually I would stop at McDonalds or Hungry Jacks and grab a burger, but I won't be doing that! Hmmm, I know! I will stop at Woolworths and buy a salad, a Forme yoghurt and a piece of fruit. Problem solved! I will also have a healthy snack at 630pm so that I am not tempted to eat anything at the pub.

Okay, so the plan is set, my gym clothes are packed for tomorrow... I am ready.

Wednesday, September 14, 2011

What a crap day

I woke up feeling sick and so I put off my workout thinking it wasn't going to be a good idea to go running when I could barely walk in a straight line without feeling off balance. I have been sitting at my desk all day trying to get a uni assignment done, which is getting there - slowly.

A visit to the doctor (unrelated to this illness) resulted in a blood test and an appointment made for the physio about my knee. The doc said that running on it isn't going to make it worse, so that's promising.

But now I am so exhausted that I could probably go to bed now - at 5.45pm! Being this tired, stressed and a little down is a nasty combination in terms of eating for me. Binge eating alert! I managed to stop myself from eating anything other than my 1200 cals and cleaned my teeth so that I wouldn't be tempted to eat anything else.

But I would be happy for today to be over... Bring on tomorrow.

Tuesday, September 13, 2011

12WBT Round 3 Bloggers Challenge - hosted by Courage2Start

One of my favourite 12WBT bloggers, Courage2Start has started a blogging challenge for everyone blogging their way through Round 3, 2011! 

This is the first week's questions... 

1. Describe yourself in 25 words or less. You can get straight to the point - or bring your creativity into play. 
I am committed, motivated, super busy and love life! I enjoy a good challenge and am passionate about my dogs, health and photography. 

2. What brings you to 12wbt? Getting fitter? Losing weight? (Gaining weight??) Are you first timer, a repeat offender??
I am a 12WBT newbie and am I doing this to get fitter and to lose weight. I want to finally do what I have been saying for years... "I will run a half marathon!" 

3. Why do you blog?
I blog because I enjoy it but it also keeps me honest and I want to be able to look back to see how far I've come.  

4. Who is your biggest inspiration in life and why (doesn't have to be weight loss)
What a tough question! I don't think I have a single person that gives me inspiration. I feel inspired by so many things! 

5. What things in life bring you the most joy?
I love spending time with friends and family - they are the world to me. My dogs are also a major part of my life and spending time with them and seeing them happy is one of the best things in the world! My work also brings me a lot of joy - every day I get to make a difference in peoples' lives. It doesn't get any better than that! And one last thing... That feeling after I've been on a massive run... That high... I think that is one of life's simple pleasures. 

6.What do you think your greatest challenge is going to be this round?
Stopping my binge eating. I eat when I'm tired, depressed, upset, stressed... I have exams coming up and the old me would snack on lollies, chocolate and energy drinks to keep me at my desk and I will have to break that habit for the first time.

7. What are you most excited about 12wbt?
Everything! I am excited for the future and achieving amazing things!   

8. And what scares the pants off you?
Nothing, really... I am not afraid of failing because that is not an option.   

9. Tell me - right now - today - how do you feel about exercise in no more than 10 words
Love, love, love! It makes me feel alive and free! 

10. Complete this sentence - in 12 weeks time - on the last day of 12wbt I am going to be feeling....
Fit and HOT!!

Monday, September 12, 2011

Small or Extra-Small?

This morning I decided that it was about time I bought some new workout clothes. My current tights are becoming quite loose and I can't seem to find my second pair, which meant that I either had to wash my tights every day or wear my running shorts, which I'm not a massive fan of!

After work I made a quick trip into Lorna Jane (LOVE!) and after perusing for a while I asked for the shop assistant's help. She helped me navigate through the different pairs of black tights (they all look the same on the rack!) and asked...

"Small or extra-small?"

I was so shocked! I have always been a "medium or large?" girl and to hear someone ask if I wanted to try on the EXTRA-SMALL made me do a double take! I always thought that because of my height I was a medium or a large, when it was really because I was overweight!

So I took my 'small' Lorna Jane tights into the fitting room and tried them on! I ended up buying two pairs of tights and a new gym bag as a bit of a special treat! Maybe once I am at my goal weight and toned up, I can go back and buy the matching crops!

And we're off!!!

Today is Day 1 of the 12WBT! Though I feel like we started weeks ago! Exercising has become part of my lifestyle again - it's the food that I still need to work on!

My alarm was set for 545am and I almost didn't get out of bed! I had decided last night that I would do a session before work rather than in the afternoon, except when I woke up I decided I was "too tired"... Well of course you're tired! You just got woken up by a pesky alarm! I reset my alarm for 630am and went to go back to sleep. But instead, I started to wake up and I realised that I was making excuses!! I had decided to do a morning session and that was that! So I said to myself that I had 5 minutes to get my lazy ass outside! And I did...

I did Michelle's Day 1 Advanced workout and found myself a 'nice' hill for some hill interval sprints. I just about killed myself on those! Wow - what a good heartstarter! I threw in a few extra 50m sprints and squats on top of Mish's workout plan for good measure!

I had a brilliant moment on my run when mid-way through one of my hill intervals, the alarm I had reset earlier for my 'excuse-making self' went off!!! This made me work even harder, knowing that I had fought against what would normally keep me from exercising! I may not be excuse-free, but I can recognise when I am self sabotaging!

I hope everyone else is having a great day, too!

Calories burned: 532

Sunday, September 11, 2011

Wall Sit... Take 2!

I was not impressed that my wall sit had only improved by 5 seconds after 4 weeks of work so I thought that maybe if I tried it another day and distracted myself that I would get a better result.

So I did my wall sit while cleaning my teeth tonight...

I lasted 3 minutes and 35 seconds - at that point I got bored and decided to get up. My legs were aching, but I certainly wasn't at my breaking point yet but I did prove to myself that I could do better!

My goal for 4 weeks time is a 5-minute wall sit. Bring it on!

Saturday, September 10, 2011

Task #8 - Measure up!

It was time to crack open the tape measure to get my baseline measurements for the start of 12WBT. I took the same measurements 4 weeks go and I was shocked when I compared them!

Chest: 90cm (-10.0cm)
Waist: 80.5cm (-4.5)
Hips: 102cm (-4.0cm)
Right thigh: 55.5cm (-5.5)
Left thigh: 55.0cm (-6.0)

Total cm lost: 30cm!!!


Thursday, September 8, 2011

Shoes with Built-in Rockets?

My new shoes arrived today! I was desperate to try them out so I came home early and hit the streets.

I decided to run to the park (2.5km away) and do some 1km interval sprints and then run home. I hadn't been for a run for a while, in fact I hadn't done any cardio training for several days because of my knee. It has been improving daily but I didn't want to risk aggravating with my old shoes! Despite that, I felt fabulous as soon as I set out! I felt a massive difference in my fitness compared to 4 weeks ago. I really truly love running now! And the new shoes were just brilliant! They made a huge difference in terms of my form and being women's shoes, the width is such a better fit than the men's shoes I've had to wear in the past (yay for Brooks making size 12!).

What happened next was an absolute shock to me... I did my first 1km 'sprint' around the park and I felt pretty good during the run - I was pushing myself pretty hard but I had a little more in the tank... At 1km, my watch read...

00:05:05!!!!!!!

FIVE MINUTES and FIVE SECONDS!!

When I started training my time trial was 6 minutes 50 seconds and since then the best I've done was 6 minutes 30 seconds.

Considering that, I thought maybe my GPS was cheating or I had just fluked it?!

So I did it again... Except this time I pushed myself HARD! My lungs hurt, my legs hurt and I really felt like I was going to be sick when I was done! I was well and truly maxed out! This time my watch read...

00:04:31!!!!!!!!!!!!!

FOUR MINUTES and THIRTY-ONE SECONDS!!! 

That is INSANE!! I have taken 2 minutes and 20 seconds off my original PB!!!!! I am in absolute shock! I can't believe it! My 12 week goal was to run 1km in under 5 minutes and yet I've completed that goal before the 12 weeks has even started! It seems I will need to fiddle with my goals a little!

I completed the rest of the fitness test tonight...


1km time trial: 4min 31sec (-2min 19sec)
Wall-sit: 2min 35sec (+5sec)
Push-ups in 1-min: 44 (knees) (+19)
Sit-ups: Stage 5 (+1 stage)
Flexibility: +7cm (+5cm)

That means that I am well and truly in the 'Advanced' fitness category! Woohoo!

Monday, September 5, 2011

A surprise weigh-in!

This morning I decided to do a weigh-in to see how I am progressing this week. After my gain last week, I would have just been happy to be back at my pre-gain weight.

But when I jumped on the scales, I had to do a double-take!

73.7kg!!!!!!

"WHAT?!!!"

I picked up the scales and moved them to another area of the bathroom...

73.7kg!!!!!

"That can't be right..."

Took them to the other bathroom...

73.7kg!!!!

"Wow..."

Somehow, I have lost 2kg in 5 days and I am now almost at my goal weight for end of pre-season!!!! WOOOOOHOOOOOO!!!!

It is making me wonder whether the gain I had last week was a true gain, but either way I am over the moon!

Sunday, September 4, 2011

Task #7 - Organise and Diarise

Let me first say that I am an organisation freak. 

With that understanding, I have to confess that I LOVE this task! So much that I actually did this task before pre-season started without even realising it was something we had to do!

I have exams coming up for my final year of uni, so I had scheduled in all my study sessions and uni time. My life is very hectic and busy at the best of times, with uni 45 hours per week, studying an additional 10-20 hours per week, competing in dog sports on the weekends and trying to have a life - there isn't much time left for much else! So out of necessity I had put in the times that I thought I would be able to sneak in a workout. I am determined to squeeze it all in!

One more task to go... Measure Up! Bring it on!!!!!

SSS!

OAF and I hit the gym this morning for a double class session! 

First up was BodyAttack, a class I had never done before. It was fun! I felt like I was in a dance class for part of the time, trying to work out what my body should be doing! But it was good - a nice solid cardio workout! I was shocked that we had to do squats, pushups and lunges considering what we had coming up next...

BodyPump! My FAVOURITE class! I haven't done it in years and it was so great to be back! I set my weights quite low with only 8kg (including bar) for upper body work and 10kg (including bar) for lower body. I really pushed hard during this class and now my arms feel like they are made of jelly!

It was worth it though, with 1181 calories burned in 2 hours.

I love SSS!!! 

Saturday, September 3, 2011

Task #6 - Kitchen Makeover

I had already done a kitchen makeover several weeks ago, so I didn't really have much to do for this task! I did climb into the cupboards though and found some cordial hiding up the back (which I haven't touched in almost a year!) and some microwave popcorn which both swiftly found a new home in the bin!

When I originally did the task, there was not really much to throw out! Before November last year, I used to eat a LOT of McDonalds and Hungry Jacks (almost daily!!!). Once I realised how much I was relying on take-away for my everyday meals, it was a catalyst for the start of my No-Junk-November that resulted in me losing several kilos just by banning myself from the drive-through!

So since November, my diet has been fairly good, it's just that my portion sizes were large and I would stress-eat a fair bit! Of course I would eat the odd chocolate bar or ice-cream, but on the whole the quality of the food I was putting in my mouth was good! I would eat LOTS of freshly prepared meals packed with veges or with salad.

My biggest downfall was cheese. I absolutely LOVE cheese and crackers! Throw in some dip and I would be in heaven! Until recently I didn't realise how many calories were in cheese - I used to think I was having a 'healthy' meal when I sat down with some cheese and tomato crackers! Healthy? Maybe. Low calorie? Definitely not!!! Things have changed since then and I have found a new love for feta, ricotta and cottage cheese (all low fat, of course). I do have the odd piece of cheese, but that's all it is - a PIECE of cheese! Not half a block!

There are only two more tasks left for pre-season... Organising and diarising (I LOVE the sound of this task! I am an organisation FREAK!) and measuring up! I am not so keen about the thought of the last one, but it will be interesting to compare to my previous photos and measurements from 12 August!

Wednesday, August 31, 2011

Lessons Learned

I put on weight this week. 

I am not happy about it, but I saw a quote recently that speaks volumes...

"Today's decisions result in tomorrow's consequences."

I had a terrible food week. I started off so well and then had a massive binge eating session on Saturday night where I just could not stop eating absolute CRAP! I wasn't hungry, I knew I didn't need the food and yet I was in this feeding frenzy! I was stressed and tired and I guess I thought that eating would make me feel better! It didn't. 

Then on Sunday I was at a dog sport comp where everyone brings all sorts of sugar-filled baked goods to share around and I knew I shouldn't eat any of it but I ate a cupcake and a piece of cake anyway!

"Today's decisions result in tomorrow's consequences."

 It wasn't much of a gain - about 700g... But a gain is a gain and although I am disappointed in myself for what happened, it has been a major eye opener for me. A binge can undo an entire week's worth of good work. And it is NOT worth it! It doesn't make me feel any better and it is NOT healthy! 


Since I made my commitment a few days ago, I have kept my word and I have stayed away from binge eating and unhealthy foods. To help myself, I have put up photos of my ideal body along with my commitment on the wall next to the fridge. On top of my pile of snacks, I have also put a sign that says "Are you a woman of your word?" which I physically have to move to get to the snacks. It is really helpful and empowering to see those words every day. 


So, we live and we learn and I'm moving on. No more binges.  

Calories consumed: 1200
Calories burned: 723
Net: 477

Monday, August 29, 2011

Another Goal Reached!

Unfortunately I injured my knee on the weekend - it has been sore since my 6km run. Nothing too major, but definitely not something I want to aggravate with more running! For that reason, I had it strapped up all day yesterday and took it as easy as I could even though I was at a dog sport comp. Today I put off my training session until tonight, hoping that the added recovery time would make a difference, but the knee hasn't really improved, so I had to get creative!

Tonight's session was a bunch of weights/toning and although I didn't burn nearly as many calories as I usually do in a session, I am thrilled to announce that tonight I met my goal of doing 15 pushups on toes non-stop!!! Woohooo!!! After that, I cracked open the RipDeck app on my iPhone and did a beginner workout, which consisted of 54 pushups, 54 situps, 54 jumping jacks and 54 squats, all done in 8 minutes and 45 seconds. Then I hit the free weights and did a further 20 minutes of upper body work and then some planks.

It was a nice session and I think it really highlighted to me that even if you have an injury, there is always a way to workout - you just have to be creative!

Tomorrow I will be jumping on the treadmill, doing a speedwalk with a massive incline to really get a good cardio session in without putting too much impact through my knee.

My next pushup goal is 20 non-stop!

Sunday, August 28, 2011

Task #5 - Say It Out Loud

I have something to say... A commitment to myself, to my friends, to ABF and OAF, to Mish and to everyone else doing the 12WBT...

My commitment is... 

* To lose 8kg (goal weight: 67kg)

* To run a half-marathon in 2012


And I am committed to do the work that it takes to achieve these goals. 

JFDI!!!!!!!

I will see ABF tomorrow and OAF later in the week and I will shake hands with them and make a formal committment to them this week.

I have already told a few people my plans and even found a potential half-marathon partner in a girl I will be working with next year! She has already run a half-marathon before so I'm sure she will be a wealth of knowledge and will support me in my training.

I am pumped!

Task #4 - Gear Up!

The next task is to work out what gear you have and what gear you will need to successfully complete the program.

I really have no excuses when it comes to this - I have SO much stuff!


What I have...
* Gym membership - I just joined a new gym!

* Heart rate monitor - bought one second hand. I will upgrade to a fancy one as a reward.

* Running shoes - I just bought a new pair and they are SOOOO insanely comfortable! They arrive in 1-2 weeks (I bought them online to save $$$) and I can't wait to crack them out for their first run!

* Workout clothes - No issues there! I have a whole drawer full!

* Music - iPhone and headphones!

* What if it rains? You have a gym membership and a treadmill at home!

* Yoga mat - though I would also like a thicker mat for pilates at home

* Skipping rope - I really should crack that out and see how many cals I can burn in half an hour of skipping! That'd be a fun game!

* Weights - I have a nice collection of weights at home ranging from 1kg to 10kg.

* Swimming - I have three heated pools nearby! I have swimmers, goggles and plenty of towels. No excuses!

* Cycling - I have two bikes (one that needs repairing) and lots of places to ride!

So where will I be training?
EVERYWHERE!!!!!!! I plan on mixing things up regularly with the gym, the pool, the park and my home treadmill. The girls and I are always thinking up new ways to workout and will be doing a tennis session and some other fun things in the near future!

My wishlist: 
* Skins 

* New HRM - Polar RS300X with footpod

* Thick pilates mat

* Trail shoes - Ghost GTX 

Saturday, August 27, 2011

Goal reached!!!

My previous long runs always had some short walking periods where I caught my breath, so I had set myself the goal of running 5km straight by the end of pre-season.

This morning I thought I would give it a crack!!

It was a beautiful morning... Cool and foggy with the world still fast asleep. My Kelpie and I set out and just ran around the neighbourhood.

As we ran, I felt more and more comfortable! I even managed to beat my pre-season fitness test 1km time trial during our 5th km, running 6:28!!!!!!

At 5km I didn't feel like stopping, so we ran an extra km for good measure!

Time: 00:43:38
Distance: 6.1km
Average pace: 07:08
Fastest km: 06:28 (Km #5)
Av HR: 151
Max HR: 186
Calories: 677


I can't believe that I have achieved this goal in 2 weeks!!! It has certainly given me the confidence that my fitness is improving and I am stronger mentally!

My shoes on the other hand are well and truly dead. Hopefully they get me through until my new pair arrive in 1-2 weeks!! My last two pairs were the Brooks Dyad and I wasn't too impressed with them this time! In the end it was a toss up between the Ghost and the Glycerin, but the Glycerin were just that little bit more comfortable! I can't wait to try them out once they arrive!!!

My next running goal is 8km non-stop!

Wednesday, August 24, 2011

Double Whammy Session

What a great night of training!!

First stop was a swim with OAF. I have no idea how far I swam, but the majority of the laps were freestyle and I didn't feel like I was going to drown! Yay!! Cals burned: 349

Then on the spur of the moment, I decided to join ABF for her run. She's doing C25K and is up to Week 3, so it was a nice easy jog with some hills thrown in for good measure! Cals burned: 456

Total calories burned: 805

Tuesday, August 23, 2011

Gym, Gym, Gym...

After a slow day at work, I decided to head off early and hit the gym. I had a great session and had even more fun playing with all the fancy features on the new LifeFitness 95T Inspire treadmill as I was running! It's a beauty! iPhone/iPod connectivity, visual graphics of your running distance, an in-built personal trainer... It was a lot of fun!

Unfortunately my run was cut short as I was getting blisters on my feet. I really need to buy a new pair of runners! I have been holding out for the new Brooks Adrenaline GTX - they should be coming out soon, but at this rate I'm going to have to jump the gun and buy another pair while I'm waiting!

Results from today's session:
  • Run: 6.5km
  • Row: 2000m 
  • Ab work
  • Stretching


Calories consumed: 1206
Calories burned: 858
Net: +348

Monday, August 22, 2011

Swim, swim, swim....

I felt like trying something a little different today for my cardio session, so I hit the pool! The last time I went swimming (laps) was over 2 years ago! I can't believe it has been that long!

I decided I would swim 1km, but once I got there I realised I had sooo much more left in the tank, so I just kept on swimming! I ended up swimming 2.4km (mostly breaststroke) and it felt so good! While I was doing freestyle I felt like I was going to drown though - I really need to work on my technique!

And just a personal reminder... I should really put my hair into a swim cap or into a bun before I swim. I now have a long session of detangling ahead of me... Oops.

Calories burned: 697

Sunday, August 21, 2011

Goal Setting

Task 3 is to 'Take Control - Set Your Goals'. 

I have already set my goals for the next 15 weeks, but I hadn't really thought about my goals for 6 months or 12 months. I find thinking about where I will be in 12 months a little scary! Part of me thinks I want to be able to run a marathon by then, but then that seems SO far away from where I am now!! But even in the last week my fitness has improved out of sight, so maybe it is possible!!

Here are my goals:

4 Weeks (Pre-Season) Goals (15 August - 11 September 2011)
  • Lose 4kg 
  • Run 5km non-stop comfortably
  • Do 15 push-ups (full) non-stop 
  • Try something new - attend pilates or yoga class
  • Try something new - attend one spin class Done!!! 20/08/2011
How will I get there?
Follow meal plans and stick to daily calorie limit
Run 5km every run, reducing the amount of walking every run (measurable by duration of run)
Do 1 minute of pushups every morning and every evening
Go to spin class with the girls
Go to yoga/pilates with the girls


8 Weeks (4 weeks of 12WBT) Goals (12 September - 9 October 2011) 
  • Lose 3kg (Total 7kg)
  • Fit into my size 10 jeans
  • Run 8km non-stop 
  • Run 1km time-trial in under 6 minutes 
  • Do 20 push-ups (full) non-stop 
  • 5-minute wall-sit 
How will I get there? 
Continue following meal plans/calorie limit
Increase duration of runs by ~1km per 1-2 weeks
Interval training 
Continue doing 1 minute of pushups every am and pm


12 Weeks (8 weeks of 12WBT) Goals (10 October - 6 November 2011) 
  • Lose 3kg (Total 10kg - Goal weight 67kg)
  • Run 10km non-stop 
  • Run 3km trail run 
  • Do 25 push-ups (full) non-stop 
  • Swim 1km (freestyle)
How will I get there? 
Continue following meal plans/calorie limit
Increase duration of runs by 2.5km per month
Go to Blue Mountains for a trail run for SSS
Continue doing 1 minute of pushups every am and pm
Swim at least once per fortnight
Enter fun run (10km minimum)

Reward for reaching goal weight: Shopping spree for new clothes!

16 Weeks (12 weeks of 12WBT) Goals (7 November - 4 December 2011)
  • Maintain weight at 67kg
  • Run 12km non-stop 
  • Run 1km time-trial in under 5-minutes 
  • Run 2.4km in under 12-minutes 
  • Run 5km trail run 
  • Do 30 push-ups (full) non-stop
  • 10-minute wall-sit 
  • Sprint up 950m road with graded hill 
  • Enter a funrun 
How will I get there? 
Continue following meal plans/calorie limit
Increase duration of runs by 1km every fortnight
Interval training
Go to Blue Mountains for a trail run for SSS
Continue doing 1 minute of pushups every am and pm
Enter fun run (10km minimum)
Enter short course triathalon  

Reward for running 12km non-stop: New runners!

6 Month Goals (by 15 February 2012) 
  • Maintain weight at 67kg
  • Run 21km non-stop 
  • Run 10km trail run 
  • Enter Sydney Half-Marathon (I've always wanted to run a half-marathon!)
How will I get there?
Follow half-marathon training plan
Trail run at least twice per month
Interval training to improve speed
Continue pushup training

Reward: New fancy-schmancy HRM

12 Month Goals (by 15 August 2012) 
How will I get there?
Follow weight training programs - focus on upper body strength
Follow marathon training plan