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