I don't really have a recipe as such - I just pour a heap of stuff into a big container and mix it up! Here's what I put in...
- Rolled oats (traditional, not 'quick')
- Puffed brown rice
- Amaranth (this grain is 17% protein)
- Rice bran
- Walnuts
- Pecans
- Almonds
- Almond meal
- Flax seed
- Sunflower seeds
- Pumpkin seeds
- Unsweetened shredded coconut
– Sultanas
– Dried apple
There are a couple of brands that the nutritionist recommended - although I can't remember what they are! I know what they look like though :) Basically it needs to be untoasted and contain lots of nuts and seeds - yes this will be high in fat, but it will be good fat.
Tuesday, March 31, 2009
Is Easter Over Yet?
I've managed to catch myself a bit of a cold - I've got the sniffles and generally feel like crap. I trained this morning, but probably shouldn't have, although I didn't completely smash myself for a change.
I've been thinking alot about the types of food I've been eating. For the past couple of weeks I've been eating for nutritional value and am feeling so much better for it. I've made my own muesli, and have yogurt instead of milk. There's no sugar or honey in it - just a little dried fruit to sweeten, and I put fresh berries on top. I've swapped my peanut butter for natural almond, cashew & brazil nut butter. I'm cooking with coconut oil (it has a thermogenic effect). I haven't had any Diet Coke. I'm drinking more white and green tea. I no longer miss my cereal in the morning - it has no appeal whatsoever.
All this has come out of a trip to Macro & Woollies with a nutritionist. I knew alot of what she had to say - I am pretty obsessive about reading labels already, but I did learn enough to make some further changes to my diet.
My treats still aren't great - the occasional hot cross bun or chocolate creeps in. I'm sure I could make better choices there. Can't wait for Easter to be over!!! However I am thinking more about how foods make me feel - I considered some naan bread yesterday, but decided I didn't want the heavy bloated feeling I get after.
I've been thinking alot about the types of food I've been eating. For the past couple of weeks I've been eating for nutritional value and am feeling so much better for it. I've made my own muesli, and have yogurt instead of milk. There's no sugar or honey in it - just a little dried fruit to sweeten, and I put fresh berries on top. I've swapped my peanut butter for natural almond, cashew & brazil nut butter. I'm cooking with coconut oil (it has a thermogenic effect). I haven't had any Diet Coke. I'm drinking more white and green tea. I no longer miss my cereal in the morning - it has no appeal whatsoever.
All this has come out of a trip to Macro & Woollies with a nutritionist. I knew alot of what she had to say - I am pretty obsessive about reading labels already, but I did learn enough to make some further changes to my diet.
My treats still aren't great - the occasional hot cross bun or chocolate creeps in. I'm sure I could make better choices there. Can't wait for Easter to be over!!! However I am thinking more about how foods make me feel - I considered some naan bread yesterday, but decided I didn't want the heavy bloated feeling I get after.
Friday, March 27, 2009
Becoming unsociable
I am currently ignoring the scales. TTOM seems to undo all my hard work - hopefully I will be back to normal in the next day or so.
I find the more I train and concentrate on my nutrition, the more unsociable I become. Getting up at stupid o'clock (5.25am) Mon to Fri and 7am Saturday doesn't help. Sunday is negotiable, but I usually like to get my run out of the way early, and before breakfast, so that is usually 7am as well. I don't think I could sleep in if I tried. By the time it gets to 8.30pm after a full day of training, walk home, get ready for work, walk to work, walk home (sometimes via the gym for a second session) I am ready for bed. I can't even stay awake to watch trashy TV.
I love catching up for brunch with friends - it is easy to order healthy food for brunch. Poached eggs, omlettes or muesli with low fat yogurt. All part of my "normal" eating plan - I just need to co-ordinate the time to coincide with either meal 1 or 2.
Dinner is another matter. For the second week in a row I am invited to a dinner at a Spanish Tapas restaurant. This time it is a set menu - $45 for a heap of food, probably less than half that I can eat. Salycilate allergy will cancel out all tomato based dishes, and anything spicy. On top of that I won't be eating bread, and will avoid anything deep fried. $45 for a salad???? I've already had my treat meal for the week as I had a friend here from Melbourne so we had a couple of drinks and Japanese for dinner.
Sometimes I don't worry when I eat out. I just go along with what everyone else is doing (within moderation) and train before and the next day. At the moment I am in such a great head space and making progress. I don't want to come undone.
However, at the risk of becoming an unsociable hermit I will partake in Spanish tapas and stop being such a girl about what I eat.
I find the more I train and concentrate on my nutrition, the more unsociable I become. Getting up at stupid o'clock (5.25am) Mon to Fri and 7am Saturday doesn't help. Sunday is negotiable, but I usually like to get my run out of the way early, and before breakfast, so that is usually 7am as well. I don't think I could sleep in if I tried. By the time it gets to 8.30pm after a full day of training, walk home, get ready for work, walk to work, walk home (sometimes via the gym for a second session) I am ready for bed. I can't even stay awake to watch trashy TV.
I love catching up for brunch with friends - it is easy to order healthy food for brunch. Poached eggs, omlettes or muesli with low fat yogurt. All part of my "normal" eating plan - I just need to co-ordinate the time to coincide with either meal 1 or 2.
Dinner is another matter. For the second week in a row I am invited to a dinner at a Spanish Tapas restaurant. This time it is a set menu - $45 for a heap of food, probably less than half that I can eat. Salycilate allergy will cancel out all tomato based dishes, and anything spicy. On top of that I won't be eating bread, and will avoid anything deep fried. $45 for a salad???? I've already had my treat meal for the week as I had a friend here from Melbourne so we had a couple of drinks and Japanese for dinner.
Sometimes I don't worry when I eat out. I just go along with what everyone else is doing (within moderation) and train before and the next day. At the moment I am in such a great head space and making progress. I don't want to come undone.
However, at the risk of becoming an unsociable hermit I will partake in Spanish tapas and stop being such a girl about what I eat.
Monday, March 23, 2009
Fun runs are not fun
Well not til they are over anyway!
Weight: 81.9kg (+0.4) TTOM arrived todays so I am actually quite happy with a small spike (normally it is more!)
Training Saturday: 1 hour pump, 1 hour spin (that was a tough morning!)
Sunday: 5km fun run. I finished in 34:38 which I am quite happy with. There were so many hills - it was a damn hard course. I was really glad I had opted for the 5km. 10km would have hurt waaaaay too much. I'm pretty sore today.
Monday: 45 min spin
Weight: 81.9kg (+0.4) TTOM arrived todays so I am actually quite happy with a small spike (normally it is more!)
Training Saturday: 1 hour pump, 1 hour spin (that was a tough morning!)
Sunday: 5km fun run. I finished in 34:38 which I am quite happy with. There were so many hills - it was a damn hard course. I was really glad I had opted for the 5km. 10km would have hurt waaaaay too much. I'm pretty sore today.
Monday: 45 min spin
Friday, March 20, 2009
Planning Ahead
After Sunday, I don't really have a specific training goal in mind for the next month. Well except for burning body fat - but that is just standard.
So I've developed a plan for the next 5 weeks to get me to my BR surgery date. I've planned 7 days of training, but will take one day off a week depending on how I am feeling - either Tuesday, Thursday or Sunday I think.
Monday: 45 min spin, 1 hour pump
Tuesday: 45 min spin
Wednesday: 1 hour PT, 45 min spin, yoga
Thursday: 30 min run
Friday: 1 hour PT
Saturday: 1 hour PT, 45 min spin
Sunday: 30 min run
Bring it on! 5 weeks to go!
So I've developed a plan for the next 5 weeks to get me to my BR surgery date. I've planned 7 days of training, but will take one day off a week depending on how I am feeling - either Tuesday, Thursday or Sunday I think.
Monday: 45 min spin, 1 hour pump
Tuesday: 45 min spin
Wednesday: 1 hour PT, 45 min spin, yoga
Thursday: 30 min run
Friday: 1 hour PT
Saturday: 1 hour PT, 45 min spin
Sunday: 30 min run
Bring it on! 5 weeks to go!
What's in the drawer?
Just looking through my work drawer and am now thinking that it is better stocked than the pantry at home. I found:
- A selection of protein bars
- Small container of chocolate protein powder
- Jarrah Chocolatte
- Green tea
- Ryvitas
- Vegemite
- Peanut butter
- Muesli
- Pine nuts
And in the fridge I have some yogurt, cottage cheese, fruit and some chicken.
I could probably survive locked in the office for quite some time. Note that as it is Friday, the fridge level is a bit low - there's usually a bag of salad stuff as well. Does anyone else keep a supply of food at their desk so that A) they don't go to the 7-eleven downstairs and buy chocolate or B) Have to prepare lunch at home and bring it in every day?
- A selection of protein bars
- Small container of chocolate protein powder
- Jarrah Chocolatte
- Green tea
- Ryvitas
- Vegemite
- Peanut butter
- Muesli
- Pine nuts
And in the fridge I have some yogurt, cottage cheese, fruit and some chicken.
I could probably survive locked in the office for quite some time. Note that as it is Friday, the fridge level is a bit low - there's usually a bag of salad stuff as well. Does anyone else keep a supply of food at their desk so that A) they don't go to the 7-eleven downstairs and buy chocolate or B) Have to prepare lunch at home and bring it in every day?
TFIF!!!
Weight: 81.5 (-0.1)
Training: 1 hour PT
5 min cross trainer warm up
rowing - 6 minutes of intervals
lat pull down. bench press, plank
eccentric single leg curls, bike, leg press
crunches and other ouchie ab things
Feeling pretty tired today, but otherwise good. Going out for tapas with the girls tonight and trying not to stress too much about the menu. Hopefully there are lots of salads to accompany the delicious bits and pieces. Hopefully it is not all fried. I've been to some great tapas places, and some not so great.
Sunday marks the end of my 10 week plan. It has been great to keep me on track, but I think the goals were a little ambitious so that messes with my head a bit. I have decided to only do the 5km run, as a 10k run just gives me too much pain in my hamstring for days after - which means I am limited in my training for the next 4 days. I've lost 5kg - so I guess that works!
Training: 1 hour PT
5 min cross trainer warm up
rowing - 6 minutes of intervals
lat pull down. bench press, plank
eccentric single leg curls, bike, leg press
crunches and other ouchie ab things
Feeling pretty tired today, but otherwise good. Going out for tapas with the girls tonight and trying not to stress too much about the menu. Hopefully there are lots of salads to accompany the delicious bits and pieces. Hopefully it is not all fried. I've been to some great tapas places, and some not so great.
Sunday marks the end of my 10 week plan. It has been great to keep me on track, but I think the goals were a little ambitious so that messes with my head a bit. I have decided to only do the 5km run, as a 10k run just gives me too much pain in my hamstring for days after - which means I am limited in my training for the next 4 days. I've lost 5kg - so I guess that works!
Thursday, March 19, 2009
Making progress
Weight: 81.6kg (-0.6)
Training: either 45 min spin or 30 min run - haven't decided yet
Feeling good today. Was really hungry after dinner last night, so after much deliberation about what to eat I had a little bit of cottage cheese mixed with chocolate protein powder. That did the trick, and the scales are still playing the game.
Training: either 45 min spin or 30 min run - haven't decided yet
Feeling good today. Was really hungry after dinner last night, so after much deliberation about what to eat I had a little bit of cottage cheese mixed with chocolate protein powder. That did the trick, and the scales are still playing the game.
Wednesday, March 18, 2009
Biggest Loser
I admit it - I love the show. I love watching the training, and the transformations. Even though it is all dramatised for TV ratings, I identify with so much of what the contestants go through. I also enjoy yelling at the TV when they say or do something ridiculous or unrealistic.
The other night when Sammy admitted that she didn't think she looked any different to the girl who stood on the scales 6 weeks ago 24kg heavier. I went through that as well - it took me ages to come to terms with what I saw in the mirror.
I think this also sums up my journey...
"When I was overweight, I avoided exercise because it was difficult and sweaty and embarrassing. But it just goes to show that by removing the mental barrier, doing what you can and then stepping up for more the next day, you can embrace life and truly transform yourself – it’s amazing what you can achieve."
Alison Braun (previous contestant)
I still struggle with the mental barrier. Especially with running.
The other night when Sammy admitted that she didn't think she looked any different to the girl who stood on the scales 6 weeks ago 24kg heavier. I went through that as well - it took me ages to come to terms with what I saw in the mirror.
I think this also sums up my journey...
"When I was overweight, I avoided exercise because it was difficult and sweaty and embarrassing. But it just goes to show that by removing the mental barrier, doing what you can and then stepping up for more the next day, you can embrace life and truly transform yourself – it’s amazing what you can achieve."
Alison Braun (previous contestant)
I still struggle with the mental barrier. Especially with running.
That's More Like It
Weight: 82.2kg (-0.5)
Training: 1 hour PT
5 min cross trainer warm up
30 calories fast on cross trainer
Boxing, shuttle runs, step ups
20 pushups, 20 crunches
30 calories fast on cross trainer
Boxing, shuttle runs, step ups
20 pushups, 20 crunches
Assisted chinups, shoulder press, squats with 15kg dumbell (3 sets 20)
Finally seeing some good results on the scales. Had a protein shake and a hot cross bun (no butter) for breakfast - oh so good! Might still have some rice with lunch, but will see how I feel.
Training: 1 hour PT
5 min cross trainer warm up
30 calories fast on cross trainer
Boxing, shuttle runs, step ups
20 pushups, 20 crunches
30 calories fast on cross trainer
Boxing, shuttle runs, step ups
20 pushups, 20 crunches
Assisted chinups, shoulder press, squats with 15kg dumbell (3 sets 20)
Finally seeing some good results on the scales. Had a protein shake and a hot cross bun (no butter) for breakfast - oh so good! Might still have some rice with lunch, but will see how I feel.
Tuesday, March 17, 2009
Push Through
Training: 1 hour PT
5 min cross trainer warm up
Bike - 45 second sprint, 45 seconds easy (repeat 5 times)
Row - 2 minutes moderate pace
Cable flies, chest press, lateral raise (3 sets x 15)
Row - 2 minutes moderate pace
Straight arm pull downs, tricep push ups and some lifty thing that works your lats (I don't usually use it cause I can't reach!) (3 sets x 15)
stretch
I seriously didn't want to train this morning. Usually I am awake when my alarm goes off at 5.25am. This morning, sound asleep. I then fell back asleep - lucky I had hit snooze instead of turning the alarm off. I then struggled to walk to the gym and struggled on my warm up. Not a good sign!
Somewhere in the session a reserve tank of energy was found and I felt OK. By the end of the session I felt normal, and managed to burn 600 calories in the process.
I blamed my exhaustion/tiredness on my moderate-low carb intake. I have been eating 'on plan' for 6 days so definitely in need of a refeed meal. Problem is that I don't feel mentally prepared for the slight scale spike that comes with it. Maybe tomorrow I'll plan in a morning tea or lunch treat - that way I've trained hard before and have the rest of the day to get rid of it. Wednesday night's spin class followed by yoga should sort out the head and the body!
5 min cross trainer warm up
Bike - 45 second sprint, 45 seconds easy (repeat 5 times)
Row - 2 minutes moderate pace
Cable flies, chest press, lateral raise (3 sets x 15)
Row - 2 minutes moderate pace
Straight arm pull downs, tricep push ups and some lifty thing that works your lats (I don't usually use it cause I can't reach!) (3 sets x 15)
stretch
I seriously didn't want to train this morning. Usually I am awake when my alarm goes off at 5.25am. This morning, sound asleep. I then fell back asleep - lucky I had hit snooze instead of turning the alarm off. I then struggled to walk to the gym and struggled on my warm up. Not a good sign!
Somewhere in the session a reserve tank of energy was found and I felt OK. By the end of the session I felt normal, and managed to burn 600 calories in the process.
I blamed my exhaustion/tiredness on my moderate-low carb intake. I have been eating 'on plan' for 6 days so definitely in need of a refeed meal. Problem is that I don't feel mentally prepared for the slight scale spike that comes with it. Maybe tomorrow I'll plan in a morning tea or lunch treat - that way I've trained hard before and have the rest of the day to get rid of it. Wednesday night's spin class followed by yoga should sort out the head and the body!
Monday, March 16, 2009
Do I post or don't I?
Hmmmm. Have been avoiding the blog the past few days as I don't want to jinx myself. However now I think I am just being silly!
Weight: 82.7kg (down 1.3kg since Wednesday)
Training:
Thursday: 45 min spin class
Friday: 1 hour PT
Saturday: 1 hour PT
Sunday: 8km run
Monday: 45 min spin class
I've been spot on with my food - planning and recording everything. Back to basics. I even took my plan for the next 3 days to my nutritionist appt on Saturday and got the big tick for it. Nothing like a bit of reassurance that I am on the right track.
Weight: 82.7kg (down 1.3kg since Wednesday)
Training:
Thursday: 45 min spin class
Friday: 1 hour PT
Saturday: 1 hour PT
Sunday: 8km run
Monday: 45 min spin class
I've been spot on with my food - planning and recording everything. Back to basics. I even took my plan for the next 3 days to my nutritionist appt on Saturday and got the big tick for it. Nothing like a bit of reassurance that I am on the right track.
Thursday, March 12, 2009
Rewards
To cheer myself up yesterday after my very average results, I went shopping. I bought myself two new training singlets from the Nike shop - size SMALL! Gotta love that. Will take pictures soon.
Taking extra care to plan all my food for the next few days to see if I can get the scales to play. Calorieking is my friend. I'm also cutting out my treat meal I had planned Friday night. Going out for Thai, so I'll stick to chicken and vegies, no rice. Not so bad.
Taking extra care to plan all my food for the next few days to see if I can get the scales to play. Calorieking is my friend. I'm also cutting out my treat meal I had planned Friday night. Going out for Thai, so I'll stick to chicken and vegies, no rice. Not so bad.
Wednesday, March 11, 2009
Why?
A PT over-eats and stops exercising to try to understand his clients.
http://www.news.com.au/story/0,27574,25170255-36398,00.html
Seriously? Why would anyone put their health at such risk by doing this ON PURPOSE?? Part of me is really mad at someone for even thinking about doing something like this. Surely studying psychology or talking to your clients would give you a better understanding? I wonder how hard he will find it to get back to his original weight.
Another part of me applauds him for making the effort and going to extreme's to understand his clients' needs and state of mind. This morning Rusty admitted he has it easy - his weight doesn't fluctuate at all and he eats what he wants. He is losing weight at the moment as he is training for a marathon. He's not even trying to lose weight - it is just happening. He runs alot more than me, but we are probably pretty similar in terms of hours of training each week.
I used to do my assessments with Dan and I always felt that he "got it". He used to be a fat kid (his words, not mine!) and is now a buff PT. I know that he struggles with his weight - he works really hard to look as good as he does. He cuts out starchy carbs at night, he goes without different things.
But does this make a difference to your results? On a personal level, yes - it is often easier to talk to someone you can identify with. But in terms of actual training and achieving your goals I don't think so. Any PT who is any good will have had goals of his/her own that he/she has had to work hard to achieve. The process is the same - set your goals and work out what you need to do to achieve it. Working out the correct formula is the hard part. It is not as simple as calories in vs calories out. If it was there would not be so many people out there struggling with their weight.
Another thought - can you actually identify with someone who is overeating and not training in order to get fat and understand his clients? He is not dealing with emotional eating, not looking at the triggers for overeating. He's not coming home from a really crappy day at work and binge eating junk food, then feeling the guilt after. He's not then eating more because your initial thought is that chocolate or toast (or whatever your comfort food might be) will make you feel better. Then guilty. And you enter the cycle! What is he actually achieving?
http://www.news.com.au/story/0,27574,25170255-36398,00.html
Seriously? Why would anyone put their health at such risk by doing this ON PURPOSE?? Part of me is really mad at someone for even thinking about doing something like this. Surely studying psychology or talking to your clients would give you a better understanding? I wonder how hard he will find it to get back to his original weight.
Another part of me applauds him for making the effort and going to extreme's to understand his clients' needs and state of mind. This morning Rusty admitted he has it easy - his weight doesn't fluctuate at all and he eats what he wants. He is losing weight at the moment as he is training for a marathon. He's not even trying to lose weight - it is just happening. He runs alot more than me, but we are probably pretty similar in terms of hours of training each week.
I used to do my assessments with Dan and I always felt that he "got it". He used to be a fat kid (his words, not mine!) and is now a buff PT. I know that he struggles with his weight - he works really hard to look as good as he does. He cuts out starchy carbs at night, he goes without different things.
But does this make a difference to your results? On a personal level, yes - it is often easier to talk to someone you can identify with. But in terms of actual training and achieving your goals I don't think so. Any PT who is any good will have had goals of his/her own that he/she has had to work hard to achieve. The process is the same - set your goals and work out what you need to do to achieve it. Working out the correct formula is the hard part. It is not as simple as calories in vs calories out. If it was there would not be so many people out there struggling with their weight.
Another thought - can you actually identify with someone who is overeating and not training in order to get fat and understand his clients? He is not dealing with emotional eating, not looking at the triggers for overeating. He's not coming home from a really crappy day at work and binge eating junk food, then feeling the guilt after. He's not then eating more because your initial thought is that chocolate or toast (or whatever your comfort food might be) will make you feel better. Then guilty. And you enter the cycle! What is he actually achieving?
Over it
Weight: 84.0kg
Training: 1 hour PT
5 min cross trainer warm up
10 second sprints on cross trainer (5 x sprints, 30 sec recovery for 4 minutes)
Circuit: level 7 stairs, rowing, boxing
Pushups: 5 x full range, 5 x top range, 5 x bottom range, 5 x full range
Circuit: level 7 stairs, rowing, boxing
Pushups: 5 x full range, 5 x top range, 5 x bottom range, 5 x full range
Circuit: level 7 stairs, rowing, boxing
Squat press, deadlift rows, bike, crunches (3 rounds)
Going to do Spin and yoga tonight - I love Wednesdays!
I did my assessments at the gym this morning. Very disappointing. In 3.5 weeks I have lost 0.5kg of body fat and no other changes. Nothing, nada, zilch. Muscle mass exactly the same (which is fine with me), but only -0.5kg body fat. Not enough! I wonder what they would have been last Thursday when I was a bit happier with the scales.
A loss is a loss I guess, but I'm really down about it. I am not someone on Biggest Loser who is crying that they only lost 4kg in a week, -0.5kg in 3.5 weeks is a bit different.
There was nearly tears in the gym. Rusty's advice is to increase the intensity in my training. So this morning we smashed it - over the past 4 weeks I've only been averaging about 550 calories for a 1 hour session. This morning 723. I'm going to focus on doing that and see where I am at on Saturday. If I can get back closer to 83kg by Saturday I'll keep going as I am. If not I'll look at my diet again - I have no idea what to change, so I deal with it when I have to.
Training: 1 hour PT
5 min cross trainer warm up
10 second sprints on cross trainer (5 x sprints, 30 sec recovery for 4 minutes)
Circuit: level 7 stairs, rowing, boxing
Pushups: 5 x full range, 5 x top range, 5 x bottom range, 5 x full range
Circuit: level 7 stairs, rowing, boxing
Pushups: 5 x full range, 5 x top range, 5 x bottom range, 5 x full range
Circuit: level 7 stairs, rowing, boxing
Squat press, deadlift rows, bike, crunches (3 rounds)
Going to do Spin and yoga tonight - I love Wednesdays!
I did my assessments at the gym this morning. Very disappointing. In 3.5 weeks I have lost 0.5kg of body fat and no other changes. Nothing, nada, zilch. Muscle mass exactly the same (which is fine with me), but only -0.5kg body fat. Not enough! I wonder what they would have been last Thursday when I was a bit happier with the scales.
A loss is a loss I guess, but I'm really down about it. I am not someone on Biggest Loser who is crying that they only lost 4kg in a week, -0.5kg in 3.5 weeks is a bit different.
There was nearly tears in the gym. Rusty's advice is to increase the intensity in my training. So this morning we smashed it - over the past 4 weeks I've only been averaging about 550 calories for a 1 hour session. This morning 723. I'm going to focus on doing that and see where I am at on Saturday. If I can get back closer to 83kg by Saturday I'll keep going as I am. If not I'll look at my diet again - I have no idea what to change, so I deal with it when I have to.
Tuesday, March 10, 2009
Slight Improvement
Weight: 83.8kg (-0.6)
Weight looking slightly better today. Hopefully tomorrow will see me back where I was. BF was lower again and muscle mass up slightly. Not sure if this is right - my BF seems to fluctuate the same way scale weight does.
Weight looking slightly better today. Hopefully tomorrow will see me back where I was. BF was lower again and muscle mass up slightly. Not sure if this is right - my BF seems to fluctuate the same way scale weight does.
Monday, March 09, 2009
Please explain
Weight 84.2 (+1.0kg) WTF????
Not entirely sure where a 1kg gain has come from in just 4 days. Body fat was about the same, muscle mass up slightly - but not 1kg!!!!
Friday morning was personal training for an hour. Friday night went out for Italian - considered the pasta but chose eye fillet steak with salad. Passed on the bread, but had a glass of wine. No room for dessert at the end.
Saturday trained in the morning. Had brunch with girlfriends and had a crepe with ricotta and berries - a little indulgent, but given I trained for an hour plus walked to and from brunch (half hour each way) it was well and truly cancelled out. Normal eating resumed, and then had a roast dinner with some apple cake and icecream for dessert. Given the apple cake was home made with only 1/3 cup brown sugar, no eggs, no butter and with wholemeal flour it wasn't even too bad calories wise.
Sunday I did a 4 hour hike and burnt 1540 calories. I ate really well all day, and had a few M&Ms at the movies in the afternoon. So all in all, plenty of training and a little Dirty Dianna so I shouldn't have gained a whole kg!
So I'm going to eat exceptionally well today, train tonight and see what tomorrow brings. Then I may yell at the scales.
Not entirely sure where a 1kg gain has come from in just 4 days. Body fat was about the same, muscle mass up slightly - but not 1kg!!!!
Friday morning was personal training for an hour. Friday night went out for Italian - considered the pasta but chose eye fillet steak with salad. Passed on the bread, but had a glass of wine. No room for dessert at the end.
Saturday trained in the morning. Had brunch with girlfriends and had a crepe with ricotta and berries - a little indulgent, but given I trained for an hour plus walked to and from brunch (half hour each way) it was well and truly cancelled out. Normal eating resumed, and then had a roast dinner with some apple cake and icecream for dessert. Given the apple cake was home made with only 1/3 cup brown sugar, no eggs, no butter and with wholemeal flour it wasn't even too bad calories wise.
Sunday I did a 4 hour hike and burnt 1540 calories. I ate really well all day, and had a few M&Ms at the movies in the afternoon. So all in all, plenty of training and a little Dirty Dianna so I shouldn't have gained a whole kg!
So I'm going to eat exceptionally well today, train tonight and see what tomorrow brings. Then I may yell at the scales.
Thursday, March 05, 2009
Smashed it!
Weight 83.2 (-0.1)
Wednesday training:
1 hour PT
5 min cross trainer warm up
Circuit x 3 rounds: 30 cals cross trainer, boxing, shuttle run with tricep dips at one end, pushups at the other end
Arm raises, flies, lat pulldown
1 minute row x 4
45 min Cycle class
Single leg hamstring curls
20 min treadmill - hills & sprints
1 hour yoga
Let's just say I slept well last night :P
Wednesday training:
1 hour PT
5 min cross trainer warm up
Circuit x 3 rounds: 30 cals cross trainer, boxing, shuttle run with tricep dips at one end, pushups at the other end
Arm raises, flies, lat pulldown
1 minute row x 4
45 min Cycle class
Single leg hamstring curls
20 min treadmill - hills & sprints
1 hour yoga
Let's just say I slept well last night :P
Tuesday, March 03, 2009
Tuesday Training
Have planned a big training week this week. After taking a few days off last week I am ready to get in there and get this thing done! Had a not so good eating day yesterday - had some bread for lunch and then as an afternoon snack and felt really really bloated for the rest of the day. Didn't even have dinner - I just felt full. That'll learn me :P
Training: 1 hour PT
5 min cross trainer
2.5km bike
bench press, bent over rows, lat raises (3 sets 20)
2 x 20 calorie efforts cross trainer
upright row, tricep pulldowns, plank (3 sets 20)
4 x 210m row with 30 seconds rest in between
Training: 1 hour PT
5 min cross trainer
2.5km bike
bench press, bent over rows, lat raises (3 sets 20)
2 x 20 calorie efforts cross trainer
upright row, tricep pulldowns, plank (3 sets 20)
4 x 210m row with 30 seconds rest in between
Monday, March 02, 2009
Nothing interesting to report
Saturday training: 1 hour PT
5 min cross trainer warm up
boxing, cross trainer, pushups (3 rounds)
cable flies, lat pulldown, upright row (3 sets 15)
250m row, shoulder press, bicep curls, ball crunches (3 sets 12)
Sunday training: 15km walk
Walked from Neutral Bay to Manly and had pancakes for brunch! Oh so good.
Monday training: 45 min RPM class
We had a new instructor this morning, and it changed from cycle to RPM. Wasn't nearly as good as usual - too many recovery tracks and small recoveries in the middle of tracks. Next time I might work through them and keep pushing myself. Otherwise I feel like the class is a waste of time.
5 min cross trainer warm up
boxing, cross trainer, pushups (3 rounds)
cable flies, lat pulldown, upright row (3 sets 15)
250m row, shoulder press, bicep curls, ball crunches (3 sets 12)
Sunday training: 15km walk
Walked from Neutral Bay to Manly and had pancakes for brunch! Oh so good.
Monday training: 45 min RPM class
We had a new instructor this morning, and it changed from cycle to RPM. Wasn't nearly as good as usual - too many recovery tracks and small recoveries in the middle of tracks. Next time I might work through them and keep pushing myself. Otherwise I feel like the class is a waste of time.
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