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.

DOMS!

Loving the DOMS on my legs and glutes today... oh so sore but so GOOD sore... I just love when I finish a training session and I think, woah nailed that and the next day am a little stiff, but the second day... FAR OUT!

Yesterday was a day off, thank god, had so much trouble trying to walk up the stairs at the gym to get my clients... they just laugh... I did have to tell one of them HOW MUCH I leg pressed to get this sore as I was making her do leg press.... the look on her face was priceless. She managed her 3 sets quite well after that.

Walked home from work and managed to cook a yummy dinner and watch TV before bed... sometimes I need that down time before I sleep - even if I am tired when I get up at 530am.

Trained the pink bootcamp girls today, good circuit work - lots of sprints, side running, step ups, pushups, squats, burpees, tricep dips..... they worked hard.

My Training today
AM
Back/biceps
lat pulldown, narrow grip 4 x 10 - drop sets last two 35kgs
Single arm row - 3 x 12 - 12.5kgs
Preacher curls - 3 x 10 - 10kgs
Rear delts on bosu - 3 x 10 - 14kgs
Single row - bosu - cable - 3 x 12 - 25kgs

PM
Bodyjam class - Randwick

Nutrition
pre workout, rice cakes, dym protein shake
M1: oats, 4 egg whites
M2: soy latte, apple, dark chocolate square (yum)
M3: chicken, sweet potato, broccoli
M4: protein shake, chicken slice, almonds
M5: steak, steamed veggies

24 days to go until holidays!!

Three weeks of clean eating, hard training, good recovery before I get to have a break in New Zealand.... where no doubt I will do trekking, climbing, kayaking, swimming and the like! Active recovery is the best. With a good glass of sav blanc most days to relax.

Todays training
Legs AM
Leg press - 80kgs 1 x 12 reps
100kgs 2 x 10 reps
120kgs 2 x 8 reps

Lunges - holding 20kg plate - 3 x 12

Squats - 40kgs 3 x 12
50kg 1 x 10

Squat/Jump ups - 3 x 25

ITB/VM stabiliser work on bosu

PM Walk home - half running - 3.98kms

Nutrition
Pre-workout - protein shake, 2 rice cakes
M1: oats, soy protein
M2: rye with pb, skim latte
M3: chicken, spinach, avocado
M4: protein shake, almonds
M5: Left over pasta with veggies

C is for chocolate....

My sugar fetish has returned... it is a sneaky little devil. So have enjoyed it and now back to eating properly.... might have to add a little square or two during the week to curb this craving...
my heroin!

Training today - Day off

Nutrition
M1: oats, protein powder
M2: soy capp, pb on rice cakes
M3: noodles, chicken, tofu, soup with chilli
M4: almonds, chocolate
M5: chicken, veggies, almonds

Stats ok considering chocolate

24% of the calories are from fat, 41% from protein, 35% from carbs

Wednesday's are great!

Love Wednesday's, have pink bootcamp in the morning - where I train the girls hard and then I get a full productive day at the office and do bodyjam at night. I had been swimming Wednesday's at lunch but have strained my shoulder doing boxing (front deltoid). So resting that up a bit, not too many arm movements in jam tonight, I hope.

Exercise today
Jam

Nutrition
M1: oats, protein powder, strawberries
M2: soy capp, pb, rye with vegemite
M3: brown rice, salmon
M4: rice cakes with PB
M5: Chicken, steamed veggies, almonds

29% of the calories are from fat, 38% from protein, 32% from carbs

Bring on a great week of training!

Monday comes around so fast! This week is full on training mode. Stepping things up a notch.

Training today
Legs
4 x leg press 80kgs 12 reps
4 x lunges with overhead 15kgplate press - 1o each leg
2 x step ups with 15kg barbell - 15 each leg
3 x smithmachine squats - 5okgs - 12

Run home after work (15mins) 3kms

Nutrition
M1 3 egg whites, one yolk, rye bread, kiwi fruit
M2 natural pb, skim coffee
M3 chicken, avocado, salad, wholemeal bread
M4 protein shake, chicken
M5 kangaroo, sweet potato, broccoli
M6 almonds

F is for Friday!

What a week, short weeks just feel longer for some reason. I just could NOT get out of bed this morning to go train legs - so will be doing that after work tonight. Did boxing class at lunch time - man what a workout, was sweating in my eyes and all.... ouch.

Legs routine will be:

leg press 4 x 10 reps - 115kgs
lunges with overhead press, 15kgs
squats - smith machine - 55kgs - will try and increase this to 65kgs tonight
deadlifts - bar - 35kgs
jump ups
calf raises, weighted

Nutrition
M1: oats, protein powder, 1/4 banana
M2: rye with PB, skim latte
M3: chicken, avocado & salad & rye bread
M4: protein shake, almonds & chicken
M5: salmon & veggies
post workout shake

macronutrients...

Trying to eat clean and healthy is tasty - and makes you very organised....

Training today - Bodyjam class

Nutrition
M1: oats, egg whites
M2: rye bread, pb, soy chai
M3: chicken, spinach, sweet potato, avocado
M4: rice cakes, pb, strawberries
M5: protein shake, almonds
M6: salmon, steamed veggies
29% of the calories are from fat, 36% from protein, 35% from carbs

Sunshine....

boutI always seem to feel more alive when the sun is out... nothing like a blue sky and warm sunshine to motiate me. Yesterday I felt so blergh, no energy. Managed to train my clients at FW - they worked up a storm. As always. Think one of my clients learnt that eating a sandwich 5mins before a training session, dosen't work.

Ok so today is Wednesday, the middle of the week and one of my favourite days as I run my bootcamp in the morning, train myself at lunch and then do JAM at Randwick which always goes off and is such a great cardio session!

Training at lunch today
Shoulders

Nutrition today
M1: oats with 2 egg whites, almonds, green tea
M2: protein shake with carbs
M3 chicken salad, with diet coke
M4: tuna, sweet potato
M5: egg white omelette with greens, prawns, almonds

33% of the calories are from fat, 40% from protein, 26% from carbs

Am taking xenadrine also for energy boost.. hopefully it will kick me into shape.

No training day today - slept in thanks to my consistent error in setting the alarm on my iphone... DOH.

Training clients tonight and then walking home - might run it! See how long it takes me (the walk takes 20mins).

Had a remedial massage yesterday, gosh my shoulders were just a mess... felt like she was massaging small rocks out of my traps, ouch... the levator scapulae.. oucha moucha.

Food today

M1: oats with skim milk, almonds
M2: protein shake
M3: chicken with spinach & avocado, sweet potato
M4: tuna, skim coffee
M5: pumpkin soup with chicken, almonds

Breakdown today
27% of the calories are from fat, 47% from protein, 26% from carbs

42 days to go....

That is my next goal.... in 42days time I get on a plane to New Zealand... so lots of hard work and training to be done :) five weeks. Plenty of time to change and shape my body.

Being super busy with running two bootcamps a week, training clients at Fernwood and working a full time job is that I have to be organised and prepared. All meals to be prepared in advance and the weeks exercise to be planned.

Training
Goal - 3 x weights per week, 3 x cardio a week - 1 full day rest.
Weights split (back/biceps, chest/triceps/shoulders, legs & abs)
Cardio split - 1 jam class, two high intensity training sessions (sprints, jump ups etc)

Nutrition
The key to how your body looks is what you put in your mouth. 80% of your progress will be a clean eating plan.

Carb sources - brown rice, sweet potato, rice cakes, oats, rye wraps
Protein sources - tuna, salmon, chicken, protein powder, turkey, white fish, kangaroo
Fat sources - almonds, avocado, peanut or almond spread (natural) olive oil, flaxseed
Other foods/flavours - skim milk (limited), broccoli, capsicum, mushrooms, bok choy, zucchini, chilli, red onions, baby corn, ginger, garlic, berries, cottage cheese, dark chocolate (limited).

Plenty of water, no alcohol, limited diet drinks. Caffeine allowed. No sugar except from fruit and dark chocolate 80% (1 -2 times a week).

Schedule

Monday
AM Pink Bootcamp
PM Fernwood
Train - OFF

Tuesday
AM
PM
Fernwood every second Tuesday

Wednesday
AM Pink Bootcamp
PM Jam or train/cardio

Thursday
AM Training - high intenstiy/abs/core
PM Fernwood

Friday
AM Train weights
PM Cardio

Saturday
AM Cardio
PM Weights

Sunday
AM Cardio
PM Weights

Guess who's back...

Training and clean eating... My goal is to look like this in two months:

Training today

Bodyjam

Working tonight @Fernwood.

Today's Foooood

oats w/3 egg whites

almonds

mocha protein shake

tuna, broccoli, rice

protein muffin, black tea

omelette with onion, mushrooms
almonds

Haven't blogged for a bit...

Ok am still training, plodding along steadily and slowly increasing my strength and fitness. Think winter is nearly over, time to stop hibernating and getting ready to bare all this summer.

So many achievements...

I really am finding the routine I am doing at the moment so rewarding and I can really notice the changes!

I did my PB in leg press - haven't pressed 100kgs for YEARS.

Getting leaner and meaner.

Training going well - enjoying the four day split and I am getting so strong! Have increased by chest press from 20kgs to 30kgs with dumbells... next to increase the bar chest press and cable chestpress.

Single arm row am now doing 12.5kgs dbells each side... from 10kgs.

Feeling stronger in more core, lower back and abs also! My only downfall is my knee playing up, so have cut back on classes and will do more cardio on cross/trainer etc, pool to build up the strength and reduce the swelling.

Eating clean, loving the feeling of eating fresh non processed foods and can notice the difference with my skin, hair and overall feeling of wellbeing. Have experimented and made some tasty high protein muffins, with egg whites, oats and banana, with some vanilla, cinnamon and stevia to flavour. mmm.

Focused!

Focused focused focused. Am eating well, training hard and resting plenty - feeling great! Starting to notice the difference in training now and small definition starting to show (ok I am sure I am the onlyperson who can actually notice it...) overall people are noticing that I am training and slimming down so that is a great motivator.

Weekly training schedule is busy - but loving it. Looks something like this:

Monday AM Cardio lower back/abs PM Work (sometimes walk home 35mins)
Tuesday AM High intensity training for an hour with the girls (sprints, push ups, squats, deadlifts etc) PM chest/back workout , JAM class
Wednesday AM cardio PM legs
Thursday AM cardio PM work (sometimes walking home)
Friday AM upper body & cardio
Saturday AM cardio (bodyjam)
Sunday AM legs and body balance

Week Three....

Week Three this week and have lost 2.5kgs so far! Am pretty excited at the motivation and dedication I have for this 12 week programme. This week will be my first FULL training week, so will be interesting to see the difference that makes on my measurements/weight.

Feeling in control and not having any cravings or stressed feelings about food - I can visualise the end results and am feeling 100% certain that I can achieve this. I am excited about weight training properly again and did an awesome workout for upper body last night. In a couple weeks I might need to get a spotter to help me with the weights so I feel I can really push myself.

Food wise, I am struggling to eat all the calories each day, I really have to force myself because I don't feel hungry (which is the whole point of eating smaller meals regularly) my metabolism is going nuts.

Plodding along.....

Looking forward to this weekend, my back has finally sorted itself out (have to be relatively careful for a bit...) so I am keen to do another upper body workout and a leg workout this weekend. I haven't done bodyjam for two weeks and I am itching to get to do the class tomorrow...

My goal for the next two weeks is to eat super clean and train very hard to really get this fat off me and start increasing the strength. Being super organised in the kitchen helps.

12 week training... commenced!

After many weeks of contemplating training to really change my body - I have taken it upon myself to get the advice and support from Diana Chilaoux doing her 12 week programme to lower body fat and increase muscle.

The preparation is the hardest thing I am finding so far, the food is pretty clean, just takes time preparing it and making sure I have the right measurements for the macronutrients! (Guess who did her nutrition exam yesterday... hee hee).

Last week was week one - I managed to twinge my lower back and was at home for a day and a half from work, went to my physio for acupuncture and release work - does the trick. Really need to focus more than anything on core strength and posture whilst during weight training.

Due to resting my back last week I didn't get any of the weight training done. I did manage a swim and a couple walks - have lost 1.5kgs. So happy with that, shows that even though the nutrition was still being worked out, I was doing something right.

This morning I did upper body and pushed myself, I was a right sweaty mess when I went downstairs to do some treadmill work - love that feeling.

Two rest days....

I had originally swapped today's rest day to yesterday as I was going out for dinner and was feeling a bit under the weather.... it is now turned into two rest days. Yesterday was cheat meal day and today is back to clean eating - but no exercise. Having a remedial massage at lunch to get the body back into the swing of things.

In the next five days I have:

PT session, 2 x Pump class, CORE class, Bodyjam class, Hip hop class, salsa class, and bodybalance.....

5 days of excellent balance between weights, core, dance and balance. With clean eating I will defnitely notice more positive changes. Today am wearing my striped h&m suit.. it is loose.

Feeling fabulous.... week three....

Starting to notice the changes in my body - slimmer through the hips/thigh and less tummy fat !! Have lost 3cm off my bust, 4cm off my hips and 2.5cm off my waist... the scales have only come down a bit, but with my clean eating for the next two weeks it should shift a lot more.

My energy levels are so interesting, I feel that I am consistent - but in strange way a good tired... feeling like I am recovering well, eating well and the supplements I am taking are keeping the body healthy and functioning.

Today is my rest day (swapped it around with Wednesday) rest day is also when I have my "cheat meal" which works out well considering I am going to Thai tonight... but you know, I just feel like a great big chilli/basil stir fry - still too close to the weekend when I did have some goood wine.

Fitness Age is 35....

Welll no shockers there, I will be 35 in a few weeks. My cardio age is 21 and strength age is 20 - happy with that, it is the body composition and flexibility that makes the fitness age 35... was kind of hoping it would be around the 30 mark! Work to be done.

Trained with Jase at Newtown FF - he basically challenged my cardio and stamina/strength for 30 solid minutes

warm up bike
squats with med ball over head press
bike 100m sprint
deadlifts with med ball
bike 200m sprint
upright rows with med ball
bike 400m sprint
lunges 30 seconds each leg, fast
bike 500m sprint
push ups - 1 minute

rower 2 mins warm up
1 minute sprint - keeping at 2mins/500m
squats for a minute
1minute row sprint
lunges 30seconds each side, fast pace
1 minute row sprint
pushups 1 minute
1 minute row sprint
sit ups 1minute

then a nice long streeeetch!! perfect 30min session, next one is Monday!

Check out my other blog - find out more for your training workouts.

http://donsfitnessblog06.blogspot.com/

Wednesday is recovery day

Totally depleted glycogen stores last night doing pump and then jam - woah. The feeling you get when you know your body is burning fat, is truly amazing, quite hard at the time but you know it is doing you good.

Recovery day today - let the body completely recover from the "stress" placed on the body in the last 3 days with two full body weight workouts, bodycombat class, bodyjam class and balance.

To ensure the rest of my training this week is beneficial I need to recover to allow my muscles and liver to restore the expended fuel, need to replaced those electrolytes lost in sweat and I need to boost the immune system to handle the "damage" and challenges caused by the exercise sessions. Manufacturing new muscle protein, red blood cells and other cellular components as part of the repair and adaptation process.

To improve, to get stronger, to reduce body fat and produce lean muscle recovery day is just as important as the workouts completed.

Fuelling recovery day. Now as I am not an elite athlete competing in races or training 2-3 times a day I don't need to load/refuel as much - but still a good day to increase nutrients into the diet and replace fluids etc. The key vitamins I top up with include vitamins C and E, glutamine, zinc and echinacea. And of course not forgetting key amino acids (glutamine).

The intriguing thing is that I do feel my immune system lower than normal today and I think this is where most people think oh I need a few days off the gym.... a good solid day break, good food, fluids and rest and back into it tomorrow.

I have a few new friends on facebook - they are all sculpter and builders from the US... they are such motivation. Check out Diana's link to the left... her and her partner Micah.. brilliant.

Fitness test

Completed the Fitness Test this morning - have to wait until Thursday to get results... boo. I can tell you that I did

30 pushups in a minute (lady ones)
34 sit ups in a minute (full)
HR after 3min step ups 99

Rating = good
rating scale: - below average, average, above average, good, excellent. Excellent is my goal.

STARTING IS THE KEY TO SUCCESS

• If you want to be successful in fitness you can start any time.
• Your only true failure lies in the failure to start.
• The reason why so little is ever done,is generally because so little is attempted.
• The great thing is the start.
• To see an opportunity and to pursue it.
• Even though in the beginning,you're not totally sure of all the answers to your questions.
• Taking a new step, uttering a new word, is what people fear most.
• Don't wait to overcome all your possible objections before you start,or nothing will ever be attempted.
• If you can get up the courage to begin,you have the courage to succeed.

Copyright from the Awesome Joe DiAngelo.

Training hard....

Feeling goooood today about my training over the last three days! Two pump classes, bodyjam class, hip hop dance class, salsa dance class and body balance.... awesome. We learnt nearly a full routine in hip hop/house class today, Chris truly is a great teacher and knows his stuff, the music is fabulous and he pretty much worked out our levels within the first 35mins. Love the routine, and looking forward to practising it before the weekend. Salsa was awesome, much more relaxed feel to the dancing, familiar faces and Graeme our teacher still rocks.

My new addiction, the Sunday double at Newtown FF, Pump and BodyBalance. Matt is such a motivator, he knows his stuff and I love his holistic approach to training - his knowledge comes through and inspires everyone to train at the highest level they can. My new fix. Am going to try his combat class tonight after work.

pump it up.... then dance it out.....

I love a good pump and jam double at the gym - especially when it is one of my favourite instructors!

I need to increase my weights on the following tracks:

squats from 17.5 to 20kgs
Chest from 10kgs to 15kgs
Triceps from 3.75 to 5kgs
Biceps from 3.75 to 5kgs

Felt the lunges burn without the bar... ouch... my right knee dosen't like me today (or the rest of my legs for that matter).

Bodyjam after was awesome, quite a few new people in the class but us groovers at the front just went hard..... was sooo knackered afterwards but felt great by the time I got home and had a big bowl of scrambled eggs with prosciutto (4 egg white, one yolk scrambled).

Have another two doubles this week Fri/Sunday.... plus dance all day Saturday. Signed up for PT triple pack at Newtown FF last night, got a young trainer Jason, will be interesting to see how he will train me - am such a sponge and would love to learn some new training tricks, especially if they make me leaner and meaner. Fitness age test on Tuesday, watch this space for the result.

Loosing cms

Have lost 2cm's from my hips, waist and bust... yes the bust !! Excellent, the scales only show a slight decrease but I am happy with the measurements. Had a good weekend with a few too many wines, so cannot complain.

This week I am doing:

Monday - Bodyjam
Tuesday - PUMP & bodyjam
Wednesday - OFF
Thursday - abs/cardio
Friday - PUMP & core (plus a massage at lunchtime) blisssss
Saturday - Bodyjam and house/hip hop & salsa class
Sunday - Pump & body balance

Bring it!!

Lower back....

It seems my lower back is going to have to be worked extra hard to strengthen. Tried to do plank this morning (after work out mind you ) and it just wouldn't hold... so frustrating.

Have made the decision to get a PT session once a week, hopefully on a Monday AM at the Newtown FF. Will suss out their PT board on Sunday.

Motivation.....

Any motivation out there.... so much going on this week (excuses, excuses). Jamming tonight but didn't get to the gym this morning due to follow up osteo appt to re adjust my neck... crack.

Tomorrow training with Bren and also going to do pump and core Friday... Saturday usual jam class and we have a new FF opening near my house, so Sunday I am having a huge session followed by a great recovery breakfast at my favourite cafe.

Awesome.

Early morning training ROCKS

Working out the best time to train defnitely increases your chances of getting to the gym and training at a higher intensity.

Am back on track - had a great weekend off training, with my CPR refresher course and osteopath appointment, a perfect time to rest the body.

Training this morning was awesome.

Warm up 5 mins crosstrainer
Step ups on bench with 17.5kg bar on shoulders 3 x 12 on each leg
Squats with bicep curl/shoulder press 1 x 10kg dumbbell, 2 x 8kg dumbbell
Push ups on bosu 3 x 12
Lunges with bicep curl 7kg dumbbell, 3 x 12
Abs - overhead raises and leg raises 3 x 12
Core work on bosu ball

Will do bodyjam tonight for my cardio session today. This is how the rest of the week will go.

Tuesday - back work and cardio
Wednesday - chest workout AM, bodyjam PM
Thursday - arm workout and cardio
Friday - Full body workout and cardio
Saturday - Bodyjam
Sunday - bodyjam
working abs every session

Training training....

Back into training full swing this week, feeling very motivated and pumped about getting great results in the next couple of weeks... the hard work is to be done now, getting nutrition to be clean and reducing all the toxins from the body.

Trained legs last night at the gym
Leg press 3 x 12 65kgs (first time doing leg press for a few months... happy with starting weight, goal is to get up to 85kgs in a month)
Static lunges 3 x 12 with some half pulses
Squats on bosu with bicep curl/shoulder press (8kg dumbbell)
Hamstring curls

Trained hard with one of my clients also, boxing, she loves it and was so strong last night, so add a few more squats, star jumps!!

Today I trained back with Brendan:
chin ups 3 x 12 (assisted machine, 33kg/26kg)
seated row 3 x 12 (26kg)
Lat pulldown 3 x 12 (30kg)
Straight arm pulldowns 3 x 12 (16kgs)

Food
Pre exercise: protein shake
M1: slice burgen rye with cottage cheese, strawberries
M2: plum, almonds
M3: cous cous, tuna, broccoli
M4: cottage cheese on rice thins or fromage frais with berries
M5: basa fish with steamed vegetables, soy & ginger

Doing bodyattack class tonight. Tomorrow is chest/core in the morning and Bodyjam in the evening. Thursday will be biceps/triceps in the morning, bodyjam at lunch. Friday pump and core in the morning and a big swim after work at Ian Thorpe. Saturday I have a course on so will hopefully get to the gym in the afternoon.

D-Day

It is about 36 sleeps until my first goal point - Mardi Gras. 7 March 2009. My goal is to reduce bodyfat by 4% and decrease weight by 5kgs.

Motivation is the key - need to be super organised and prepare meals in advance. Have done this before, should be able to do it again, but better this time. More focused and driven to achieve the main goal - by 21 March - reduce bodyfat by 4-7% and decrease weight by 5-9kgs.

D Day has arrived. Training schedule for this week

Mon Morning OFF, Fernwood PM, walk home (30mins cardio)
Tues Train Back AM, Bodyattack PM
Wed Train Chest AM, Jam PM
Thurs Train Bi/Tri AM, Fernwood PM, walk home (30mins cardio)
Fri PUMP and Core AM, PM OFF
Sat AM CPR Course, PM cardio and swim
Sun AM Jam, PM OFF

Looking forward to starting my dance classes on 21 February. House/hip hop and salas, 3hrs of dance for six weeks. Bring it.

Training Diary Week Two Tuesday

Feeling much better today. Bodyjam last night was awesome... great class.... had lots of ideas to go h ome and get projects started but by the time I had dinner, showered it was time to relax on the couch and watch a movie.. bliss.

Trained legs and abs today
warm up cross trainer 4 mins
leg press 3 x 12 40kgs
deadlifts 3 x 12 30kgs
sitting sqauts 27.5 kgs
hamstring curls 3 x 12
lunges on bosu 3 x 12
leg/arm extensions with 4kg ball ohead
crunches 3 x 12
back extensions

Food
pre exercise: protein shake
M1: oats, protein powder 1/2 banana and soy
M2: burgen slice, apple
M3: chicken, broccoli, rice, kidney beans & almonds
M4: plum and protein bar
M5: mushroom & ham, tomato omelette (4 egg whites, 1 yolk)

Moods and training...

Rolling with the punches... is my new motto.... whatever hurdles get in your path, just jump over them... if they are criticism - relish in the feedback and learn from what has been sent. Woke up today in a foul mood, feeling very self conscious and un motivated & fat!!

Really wish sometimes I could take my own advice that I seem to dish out to others quite well...

Training diary Week One Thursday

My performance in jam last night was very ordinary - was off! Makes such a difference when the intstructor is pumped and rev's the class - last night everyone was flat, we had a fill in instructor who's cues I don't find that inspiring. Still sweated and got a workout though, bonus.
Going to do jam at lunch today to get an extra 45mins in - with Patty!

Trained biceps/triceps with Brendan today and I have to work on my technique.... must get my A into G. We train well and he is awesome at picking up technique.

Bicep curls with cable 12.5kgs 6 x 12
Tricep pulldowns rope 10kgs 6 x 12
Tricep extensions bar 12kgs 3 x 12
Bicep hammer curls 3 x 12 (1 set 7.5kgs, 2 sets 5kgs)
Tricep dips 3 x 12

Food
pre exercise: protein shake
M1: 3 egg whites, one yolk, 1 slice burgen bread, strawberries
M2: almonds (and maybe a coffeeeee)
pre exercise snack: 1/2 protein bar
M3: chicken, rice and broccoli
M4: other half protein bar & apple
M5: chicken stir fry/vegies

Training Diary Week One Wednesday

Middle of the week - looking forward to my quiet day training today - Bodyjam class tonight. An hour of bikram jam it is so hot at the mo!

Food Diary

M1: oats with nuts, skim milk, cranberries
M2: apple, almonds
M3: tuna, rice broccoli
M4: protein shake
pre exercise: glutamine
M5: prawn stir fry with vegies

Training Diary Week One Monday/Tuesday

Training commenced for 2009! No looking back, no regrets, no what ifs! Time to train hard, get results and enjoy the challenge, journey and destination.

Monday - ate well, clean eating, introduced glutamine into programme.
Trained - legs (lunges w/bicep curl, deadlifts, squats) - bodyjam class with HR @90%

Tuesday
Training - Back

rear delts 3 x 12 17.5kg
seated pulldown swiss 3 x 12 60
chin ups 1 x 40
straight arm pulldowns 3 x 12 19 +2.5kg
seated row 3 x 26kg
pulldowns 3 x 27.5kg

Food Diary
Pre exercise: protein shake
M1: 3 egg whites, one slice burgen bread, strawberries, skim coffee
M2: apple, almonds
M3: tuna, rice, broccoli
M4: chicken breast
M5: smoothie, protein shake, berries

Time to burn the fat.

Day One of my 2009 training programme. The two main areas I am focusing on are:

Nutrition
To eat clean (reducing refined products and increasing lean proteins, vegetables, fruits and healthy snacks) reduce caffeine intake, increase water intake and NO alcohol. .

Exercise
To do cardio everyday and weight train 3 times this week

2009 is the time.