getting real | exercise & nutrition

So this year I’ve let myself get a little lot out of control with my fitness & nutrition.

As you can tell from my blog, I.Love.Food. And I have to balance that out, like everyone, with working out otherwise I get fat. And I also love fashion. In all reality being bigger limits your fashion choices. So I have this constant inner battle where I love to eat; experiment & cook, go out for dinner & try new restaurants and then have this constant inner commentary about the guilt that I ‘shouldn’t be eating or drinking this‘. But I also love a challenge and discipline which is where Michelle Bridges 12WBT comes in.

In 2011 & 2012 I had some great success with getting super fit and losing a tonne (not literally!) of weight, but in 2013 I just let a myriad of different personal situations lax my healthy habits. I made excuses and postponements which haven’t been good for me and have become a habit. So as of tomorrow I am starting 12WBT which takes me on an intense journey to transform my body in 12 weeks.

I have no doubt that this round will be extra difficult; it’s the festive season. Which means drinking, socialising & eating out! But if I don’t start now I’ll use the ‘festive season’ excuse to carry on in my bad habits and will end up feeling guilty the entire holidays!

I’m committed and I’ve got some big goals for the next 3 months!

sayitoutloud

  • I will lose 15kgs (30lbs).
  • I will drink 3ltrs of water a day.
  • I will drastically cut down my alcohol consumption.
  • I will adopt a different mindset when it comes to socialising. It’s about hanging out with friends and not an excuse to eat bad food!
  • I will relearn proper portion sizes.
  • I will recommit to the paleo way of eating and not eat evil grains (with the exception of corn & rice occasionally) because it makes me feel so much better.
  • I will try new exercises and get outside of my comfort zone.
  • I will blog a weekly round up of my week’s fitness & food.

It’s a pretty big list isn’t it!

I’ve already started on some of these; for my first ‘Super Saturday Session’ (burn 1000 calories in a workout session) on the 16th Nov I’ve booked Jay & I in for Les Mills True Grit at a Balmain gym which is a new HIIT (high intensity interval training) session in line with CrossFit exercises! I’m excited and nervous. Eeek!

I’ve also bought my ‘goal’ Leona Edmiston dress to wear in February!!!

Anyway, I just wanted to put my plans out there, to keep me accountable and let you know whats going on! Your such a supportive bunch so I know I can count on you for words & ‘likes’ of encouragement!

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weekly fitness roundup | week 1 | 12wbt

You know that feeling of accomplishment you get from sticking to a punishing schedule? Yes?!!! Well that’s what I felt like this past week being back on Michelle Bridges’ 12 Week Body Transformation program.

My calorie intake is capped at 1200 per day
&
I am doing 6 days training per week.

Here’s my round up….

Monday:

Monday
Monday workout

6am outdoor training session; interval walk/run, running stairs, steps-ups & abs.

brekkie - banana bruschetta
brekkie – banana bruschetta
dinner - fish with chickpea, tomato & spinach salad
dinner – fish with chickpea, tomato & spinach salad

My BFF Gracie stayed the night & loved this dinner too! We’ve committed to doing the 5km Color Run in May in Newcastle! Isn’t she supportive?! Can’t wait!

dessert - fruit jelly
dessert – fruit jelly

Tuesday

Tuesday
Tuesday workout

6.15am Body Pump class at the gym.

brekkie - apple muesli
brekkie – apple muesli
steak with green beans & mushroom sauce
dinner – steak with green beans & mushroom sauce

This is one of my fave meals! The sauce looks creamy but it’s made of Philadelphia extra light cream cheese for cooking, dijon mustard & mushrooms – and only 283 calories – yum!!!

dessert - fruit salad
dessert – fruit salad

Wednesday

Wednesday
Wednesday workout

6am outdoor interval walk/run & abs

brekkie, coffee, dinner & dessert
brekkie, coffee, dinner & dessert

brekkie – avocado & eggs on toast
dinner – potato, spinach & feta frittata
dessert – fruit jelly

Thursday

Thursday workout
Thursday workout

6.15am Pump class

macchiato & brekkie
macchiato & brekkie – avocado, beans & rocket on toast
dinner & Valentine's Day dessert
dinner – beef with avocado & corn salsa & mini-cheesecake bite for Valentine’s Day dessert

Friday

Exercise Rest Day!!!

brekkie, lunch & dinner
brekkie, lunch & dinner

brekkie – banana bruschetta
lunch – mushroom frittata & salad
dinner – pita pocket pizza

Saturday

Saturday workout
Saturday workout

The aim was to burn 1000 calories but this tough workout got interrupted by a thunderous storm that forced us shivering & completely drenched, in white t-shirts, running the 1.5kms back to the car!

brekkie
brekkie – eggs, ham, tomato, cottage cheese & spinach
lunch
lunch – pumpkin, avocado, chickpea salad
dinner - Japanese
dinner – Japanese

Sunday

Sunday workout
Sunday workout

Body Balance class. Jay even came with me & loved it!!!

brunch
brunch – coffee & pumpkin, walnut & chicken salad
dinner
dinner – homemade beef burger & wedges

Keep training hard!!!

fitspiration friday

While my slipped disc injury is getting better, I haven’t been doing much exercise other than gentle walking, but in true Fitspiration Friday let’s look at some amazing transformation photos from some devotees of
Michelle Bridges 12WBT program.

All pictures from Michelle Bridges 12WBT.
Join the revolution [here]

Amazing & inspirational, right!?!

obstacles | wednesday workout

A couple of week’s ago I lost my Polar heartrate strap. It literally blew out the kitchen window never to be seen again (I live on the 10th story of a large apartment block, so it is literally lost forever). I’ve been feeling weird working out without my Polar tracking my heartrate and calories. It’s like I have no evidence!

Yesterday’s workout was sparring in the park with Jay. 

  • 1km jog warm-up
  • 3 x 150-count fast punches; straights, hooks, uppers
  • 5 minutes random number call-out combos
  • 7 sets x step-ups with high knees & ascending/descending punches (20/40/60/80/60/40/20 reps)
  • 5 mins reactive sparring (blocking and punching 
  • 7 sets x push shoulder block combined with ascending/descending punches (20/40/60/80/60/40/20 reps)
  • Abs
  • Bear crawls

ω

12wbt | week 3 in review

Hells to the yeah people! Week 3 done & dusted!

Monday (day15)

Monday workout calories burnt

5km walk/run with Harley & Jay.

Tuesday (day16)

Tuesday workout calories burnt

Uber workout at the gym:

  • 5 min warmup on the Xtrainer
  • 5 sets x 15 reps Legpress 60Kgs
  • 3 sets (per leg) single leg lunges x 15 reps holding 15kg barbell
  • 3 sets (per leg) single hamstring/glute extenders x 15 reps 25kgs
  • 3 sets x 15 reps chest press 20kgs
  • 3 sets x 15 reps overhead shoulder press 7.5kgs
  • 3 sets x 20 reps bicep curls 17.5kgs3 sets x 20 reps tricep dips
  • 3 sets x 15 reps back rows 25kgs
  • Abs
  • stretching & roller

Wednesday (day17)

Wednesday workout calories burnt

Boxing workout in the park with Jay as my trainer! (boxing drills, foot work, head movement, pyramid circuit, combos & sparring.)

our boxing tree

Thursday (day18)

Thursday workout calories burnt

I enjoyed our boxing workout from the day before so much I dragged Jay to the park to let me use him as a punching bag my boxing trainer again!

Friday (day19)

Friday workout calories burnt

Keeping it low-key before Sunday’s race day with a 5km walk with my buddy Harley.

Friday morning on the habour

Saturday (day20)

Rest day!

Sunday (day21)

Sunday workout calories burnt

Blackmores body+soul 9km Bridge Run was tough but so much fun!

   Monday (day15)

Monday food

Brekkie: cereal with peaches & skim milk
Lunch: chicken stirfry with rice & an apple
Dinner: BBQ chicken with veggies & salad

Tuesday (day16)

Tuesday food

Brekkie: quinoa & linseed sourdough with avocado
Lunch: salad
Dinner: BBQ chicken with salad & rye bread

Wednesday (day17)

Wednesday food

Brekkie: avocado, rocket & egg on toast
Lunch (not pictured): Cafe grilled chicken burger
Dinner: grilled chicken, corn & zucchini with lettuce

Thursday (day18)

Thursday food

Brekkie: the best protein smoothie with mango & banana
Lunch: wok noodles
Dinner (not pictured): homemade 12WBT spaghetti bolognese (beef & lentils) 

*regretting this carb overload!!!

Friday (day19)

Friday food

Brekkie: another awesome smoothie (whey protein, mango, banana & skim milk)
Lunch: salad & chicken
Dinner (not pictured): out with friends bar snack food + 3 glasses of wine

Saturday (day20)

Saturday food

Brekkie: rye bread with Promite & Laughing Cow cream cheese
Lunch: the awesomest vegan salads from Iku Wholefoods (obsessed!)
Dinner (not pictured): a little indulgent treat meal from Grill’d Burger

Sunday (day21)

Sunday food

Brekkie (not pictured): banana
Lunch: grilled chicken, veggies & salad
Dinner: low-calorie Tandoori pizza (looks good for 300 cals doesnt it!?!?)

*****

Looking forward to the upcoming Week4 fitness tests & measurements!

12WBT | week 2 in review

I’m not particularly happy with my performance this past week.

I had great workouts but I slacked off with counting my calories half-way through the week and although I didn’t binge on bad food, I’m sure I did exceed my 1200 calories during a couple of days…I’ll have to see how it pans out on the scales on Weigh-in-Wednesday.

my Week2 workout summary

Monday (day8):

Monday workout calories burnt

5km jogging with Jay & Harley. I love love love my running track!

Pyrmont Bay 6.30am

Tuesday (day9):

Tuesday workout calories burnt

Strength workout at the gym:

  • 10 min warmup on the Xtrainer
  • 5 sets x 15 reps Legpress 60Kgs
  • 3 sets (per leg) single leg lunges x 15 reps holding 15kg barbell
  • 3 sets (per leg) single hamstring/glute extenders x 15 reps 25kgs
  • 3 sets x 15 reps chest press 20kgs
  • 3 sets x 15 reps overhead shoulder press 7.5kgs
  • 3 sets x 20 reps bicep curls 17.5kgs
  • 3 sets x 20 reps tricep dips
  • 3 sets x 15 reps back rows 25kgs
  • Abs
  • stretching & roller

Wednesday (day10):

Wednesday workout calories burnt

Boxing workout in the park with Jay as my trainer! (boxing drills, foot work, head movement, pyramid circuit, combos & sparring.)

Thursday (day11):

Thursday workout calories burnt

4km jog with Harley.

Friday (day12):

Friday workout calories burnt

A session with my Personal Trainer Joe at the gym. I recorded a lot less calories than usual because my Polar played up and stopped working for about 10 minutes…Joe smashes us (Jay works out with me) and we did a huge arm workout followed by the most awfully intense Ab workout. My abs are still sore…

Saturday (day13):

Saturday workout calories burnt

I wasn’t feeling well, so I didn’t achieve Super Saturday 1000 calorie burn….I just went for a long walk with Harley around the beautiful harbour. 

City views over Blackwattle Bay

 

Sunday (day14):

And on the seventh day, she rest!

Monday (day8):

Tuesday (day9): 

Wednesday (day10): 

Thursday (day11): 

Friday (day12): 

Saturday (day13): 

Sunday (day14): 

Harley & me waiting for Jay to come home from his camping trip…

Mel & Harls

Hope you all had a great week & are looking forward to achieving something awesome this week!