Happy New Year 2010!

New Year, great results.

December.....

Where has 2009 gone... December is here... time to get lots of fresh produce, eat healthy, train hard and relaxing at the beach!

Are we there yet?

This week just seems to be taking forever - and Sydney didn't even have Tuesday off for Melbourne Cup - still threw a spanner into the works. This week has been slow and tiring - I am so ready for my holiday... you know that feeling of overtired when it feels like you have jetlag? That is what I am experiencing right now.... it is very strange.

This week have been ok with training and nutrition - bodyjam last night was hard but so much fun... the co ordination reduces when one is tired. But when I look back at what I have been up to the last few months, it isnt any wonder... working three jobs - including a full time job, early mornings and late nights plus trying to keep myself in shape.

December will be a time to slow things down and concentrate on my training.

Friday finally....

This week has been a long one, really felt tired and lethargic in the middle and I can pin point exactly why this happened - nutrition. Was a bit slack with the dinner part a few days this week - no green veggies or steamed veggies, more like leftovers on toast etc.

Weekend will be a great training weekend... looking forward to it. Mix of weights, dance & bodybalance, with some abs work in there too.

Training today

Lat pulldown - triangle handle
3 x 47kgs
1 x 42.5

Chest press
3 x 25kgs
2 x 20kgs - wide

Seated row
3 x 12 @35kgs

Full body pushups on bosu
3 x 12

Single arm cable row on bosu
3 x 12 @ 30kgs

Overhead medicine ball abs - 3 x 12
Plank to push up 2 x 20
Tricep dips 3 x 10

Nutrition
M1: oats/skim milk, berries
M2: pb on rye, soy capp
pre workout shake
M3: chicken, avocado, salad sandwich
M4: almonds, protein shake
M5: seafood/salad

T is for Thursday, tired & tea....

Sums up how I feel today... glad it is nearly the end of the week! When I am tired and a bit run down I crave a hot cuppa... must be those irish genes.

With my body feeling the huge leg workout I did yesterday, I went home after work and not to the gym to do my usual Wednesday bodyjam class (shows how TIRED I was..... I love that class) so popped myself into bed with my laptop and watched Glee. With Glee. I am now addicted to Glee.

Didn't train this morning, am fighting off something - a bug or cold/flu... am constantly warm... hot actually and findng it hard to cool down. Will train my girls tonight and then walk home, good 20min walk should suffice.

Tomorrow is Friday - thank the lord... will get to the gym in the morning for a good solid chest workout and then do bodybalance after work to stretch and meditate.

14 days to go hard, eat well

Love that time just before a big holiday, when you want to look even better in those pictures... so hard work will be doubled.

Today training
Legs

leg press 1 x 12 @80kgs - warm up, 3 x 120kgs, 8 reps
lunges 3 x 12 (no weights)
squats 1 x 12 @40kgs, 2 x 45kgs, 8 reps
jump ups on step (4 plates) 2 x 25
calf raises, 2 x 12

Nutrition
preworkout SLM shake
M1: oats with 3 egg whites
M2: Rye bread, pb, soy picolo
M3: rice thins, tuna, avocado
M4: dym shake, almonds
M5: chicken, steamed veggies, almonds

N is for nutrition

The key to changing the shape of your body is nutrition. The key to keeping your body disease free and healthy is nutrition. To boost your immune system to reduce colds, flu's and other seasonal illness's is nutrition.

If you eat well, sleep well and train hard - you will see changes, you will notice that you have more energy, can make decisions easily and are less irritated by those small things.

Clean eating is a term used in bodybuilding - it works. If more people were to adopt the "clean eating" mentality we would have less diseases and high rates of obesity, type II diabetes etc.

The rule is simple - eating fresh produce everyday, limiting processed foods.