12wbt | week 1 roundup

Week 1 of 12 kicked off hard & fast! 1km time-trial on Monday, followed by getting myself back into the Body Pump groove and then hitting SSS with an indoor/outdoor split session. It was also a challenging “red flag” week as I had 3 social events that focused around eating out.

Here’s my summary;


Monday dinner: chargrilled steak with corn & avocado salsa
Monday Dessert: Jode's spiced yoghurt & berries
Monday workout calorie expenditure
  • 1km run time-trial (5 mins 33 sec)
  • 6 rounds plyometric intervals (1 min work, 30 sec rest) of basketball   jump squats, mountain climbers, tricep dips & pushups
  • 3km jog


Tuesday brekkie: toast with boiled egg, avocado & spinach
Tuesday dinner: Bucatini all `Amatriciana
Tuesday workout calorie expenditure
  • Body Pump class


Wednesday dinner: couscous with grilled chicken & salad
Wednesday workout calorie expenditure
  • 4km run/walk
  • 6 rounds plyometric intervals (1 min work, 30 sec rest) of basketball   jump squats, mountain climbers, tricep dips & pushups


Thursday lunch: corn thins with salmon & tomato
Thursday dinner: Steak with mash and veggies
Thursday workout calorie expenditure
  • Body Pump class (with my favourite instructor Bettina who’s back from her 3 month Europe holiday!!!!)


Friday dinner: zucchini, bacon, onion, olive & feta pita pizza
Friday workout calorie expenditure
  • Xtrainer 30 minutes / Level 9 / RPM 90+
  • Treadmill 20 mins / brisk walking on speed 6.5
  • Core workout (50 x each crunches, bicycles, toe-reach, oblique crunch all with 5kg plate)


Saturday brekkie: toast with cottage cheese, salmon, baked beans, tomato & spinach
Saturday lunch: heirloom tomato, bocconcini salad with micro-herbs
Saturday workout session1 calorie expenditure
Saturday exercise session 2 calorie expenditure
  • Body Combat class
  • 4km walk/run 


Sunday brunch: breakfast burrito with egg & bacon
Sunday exercise calorie expenditure

Notes on the week:

  • The Challenges: I was hungry! Obviously I let my portion sizes creep up during the 2 month off-season and I really felt the hunger with the decreased portion sizes this week.
  • The Upside: The exercising was great; no problem with sticking to a 7 day set (although the program only calls for 6 days)
  • The Challenges: Saturday at the movies (icecream, lollies, popcorn Oh My!) was a food challenge. I understand that I still have a long way to go to get over my psychological hangups with thinking of food as a reward. 
  • The Upside: I created a couple of great low-calorie recipes and did some cooking on Sunday for the week ahead. I also participates on the 12WBT forums which is a goal of mine this time around.

1 Comment

  1. I love that you’ve included upsides as well as the challenges. I HATE that you’ve included all of those pictures of beautiful looking food when I’m starving!!!! You tease!

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