12WBT | week 12 in review

It’s the final week baby!

I’ve been at this twelve whole weeks. It doesn’t seem that long but at the same time it seems like I’ve been doing this forever.

Something I read this week really resonated with me; 

There’s a difference between interest and commitment. When you’re interested in doing something you only do it when circumstances permit. When you’re committed to something, you accept no excuses, only results.

Last week I strayed a little off track with my nutrition. Fortunately my exercise cancelled out my few indiscretions but I didn’t feel good; I didn’t feel like I was keeping my word. I felt my integrity sliding and old habits creeping back in. I want to finish with a bang so I make sure I do 7 days of workouts.

Monday

Nutrition

Brekkie: egg & spinach roll
Lunch: pasta with chicken, fennel & pinenuts
Dinner: grilled steak with broccolini & left over pasta

Workout

Today I did a double; morning workout at the gym doing cardo & circuit weights and then an afternoon walk with Harley. Total calories expended 886.

Tuesday

Nutrition

Brekkie: cereal with mango & banana
Lunch: chicken, feta & pinenut salad

Workout

I put all my weights up at Body Pump class. Leah, one of the trainee instructors talks to me after the class and says that she thinks I’m doing so well and asks if I’ll be at the gym in 2 weeks as she’s filming the class for her final assessment! I do 25kg on the squat track – booyah! 532 calories expended.

Wednesday

Nutrition

Lunch: tomato & rocket pita pizza
Hard Rock Burger & Chips

Dinner Club for November is at Hard Rock Cafe in Darling Harbour. Jay hears that it’s “the best burgers in Sydney”. Pft! I’ll be the judge of that. They fail. Epic fail. Potentially the worst burger I’ve ever had.

Workout

Outdoor morning walk with Harley. I’m not really feeling it this morning and just walk (no running). 265 calorie expended.

Thursday

Nutrition

Brekkie: mango, banana & protein smoothie
Dinner: grilled pork, sweet potato & green beans

Workout

The sun is out so after work it’s a run with Harley then a kettlebell workout in the back yard. 450 calories smashed out in 57 minutes.

Friday

Nutrition

Brekkie: blueberries, mango & natural yogurt with muesli
Dinner: chicken, salad & focaccia

Workout

Body Balance class at the gym after work. I love Balance and I find out that my body is much better prepared & rested for Super Saturday if I do Balance on Friday night. 207 calories expended.

Saturday

Nutrition

Brekkie: Berry Bruschetta

I love Berry Bruschetta. Made with low-fat ricotta cheese, strawberries and blueberries.

Dinner: Nandos chicken with homemade coleslaw & gherkins

Take-away chicken from Nandos with homemade coleslaw and gherkins. 530 calories for a treat meal!

Workout

The final SSS for the round included my fitness tests, followed by 2km run and then a kettlebell workout in the backyard. My fitness test stats are as follows:

  1. 1km run time trial: 5 mins 42 secs
  2. Sit-up level 4 out of 5
  3. Sit & Reach Test: 15cm
  4. Push-Ups: 18 full push-ups in 1 min, followed by another 36 push-ups on my knees in 1 min
  5. Wall Sit: 3:00 mins
3rd December SSS calorie expenditure

Sunday

Nutrition

Cafe brekkie: French toast with rhubarb compote

Workout

Casual walk with Harley around the Bay. 213 cals expended.

◊◊◊◊◊

Week 12 Polar Workout Summary

Week’s Totals:

  • Total Calories Expended: 3317
  • Total Time Working Out:  7 hrs 51 mins
  • Total Week’s Weightloss: nil (stayed the same from week 11)

12 Week Stats:

◊◊◊◊◊

Well, that’s the end of my 12 week body transformation for 2011!

  • I am 11.4kgs (25lbs) lighter.
  • I am almost 30cm smaller.
  • I am a full dress size smaller.
  • I can run 1km without stopping – actually I can run just over 2kms (1.2 miles) without stopping!

I’ll be writing a general post on my lessons learnt and overall details around my achievements. I am doing the program again in 2012; preseason kicks off on 16th January. Thanks for your encouragement and support over the last 3 months!

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3 thoughts on “12WBT | week 12 in review

  1. Nice work! You made great progress over the 12 weeks – I did too actually but look like I strayed more than you! Look forward to catching your stories from next year’s round 1 too!

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