WOW | Workout Of (the) Week

I’ve got this annoying achilles tendon issue that just won’t go away. I’ve been dealing with it on & off for about 4 months and it’s so frustratingly painful. 

That really has nothing to do with my WOW post but it’s just front & centre in my mind (and body) at the moment so I thought I’d share with you…since we’re friends and all!

After not having done a Kettlebell workout in quite some time (the kettlebells were hiding in our storage cage. Out of sight, out of mind!) I thought I’d break them out of hiding for a session in the park this morning.

20130312072246035After listening to a non-animal-loving-fascist berate me for not having Harley on a leash, we got down to it!

**Warm-up:

  • 600m jog

**Kettlebells:

  • Swing – 3 sets x 20 reps swing
  • Squat – 3 sets x 20 reps squat
  • Windmill – 2 sets x 20 reps windmill
  • Round the world – 4 sets x 15 reps roundworld [all demo photos by Beth Bischoff via WomensHealthMag.com]

**Finish off with Abs & stretching

It really gets the heart rate up and the sweat pouring; everything you want from a morning workout! 

And to cap it all off, 12WBT (assuming this is Michelle Bridges’ support crew) replied to my tweet!

twitter

♥♥♥♥♥

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stuff that happened this week | via instagram

another week down.
can you believe we’re nearly in March?

IMG_20130217_134936 (1)Sunday brunch  IMG_20130219_055508 early morning workoutsIMG_20130218_21142412WBT recipe Basil Pesto Spaghetti made with basil from my balcony garden!IMG_20130219_160300getting my shellac onIMG_20130219_205714Tuesday workout & dinner  IMG_20130220_072435Wednesday workout buddiesIMG_20130220_110303coffee meetingIMG_20130220_184557one of my tattoos – Liebe means love in German. My Mum is German.IMG_20130221_065059view from my Thursday workoutIMG_20130221_065633Williams family pawsIMG_20130222_000043Thursday night celebration with colleagues; 12 years at Dimension DataIMG_20130222_000154colleagues & friendsIMG_20130222_000311the food at est. is amazing! what you get from a 3-hat restaurant!IMG_20130222_184507hanging with the coolest chick Elly; my hairdresserIMG_20130222_190145Friday flowers on my table; dahlias & hydrangeasIMG_20130223_085033Harley has two settings: on & off!IMG_20130223_105333Saturday 12WBT SSS sessionIMG_20130223_105812post epic workout; smashed & cant move
IMG_20130224_145504meal planning; 12WBT penang chicken only 300 cals per serve!IMG_20130224_151701my new artwork from Cristina B Studios is ready to hang!IMG_20130224_154113Williams family circa 2011

hope you’ve all had a wonderful week

signature - melly xox

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 | metanoia

image

This week Ive been hitting the workouts hard with Michelle Bridges 12WBT program.

It feels amazing to be back on the plan; I respond really well to a structured fitness & nutrition program.

Hope you’re all having a great Friday & work off all that Valentine’s chocolate!  Me? I was a (mostly) good girl & didnt have any (except a mini cheesecake bite – only 152 calories)!

♥♥♥

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!?!

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!

12WBT | week 1 in review

This week I get an A for AWESOME!

Even though I forewarned my team at work that I might be a total bitch for the next couple of weeks while I get used to my 1200-calorie-a-day quota, I found I was super busy so I didn’t have time to think about food and when I did I was prepared with healthy, low-cal nutrition so I didn’t have to panic! I did have a couple of drinks & also ate out but I stayed under my calorie quota.

I had a really great week….and this is my review:

Monday (Day1)

Monday workout calories burnt

5.30am rise & run with my workout buddies Jay & Harley.

Tuesday (Day2)

Tuesday workout calories burnt

6am session in the gym; weights workout. It seems too exhausting right now to relive my workout with you…I did a strong leg & arm workout and finished with abs & stretching.

Wednesday (Day3)

Wednesday workout calories burnt

6am boxing workout in the park with Jay (while Harley runs around chasing birds). Its such a great workout combining boxing drills, foot work, head movement, pyramid circuit, combos & sparring. Jay likes to pretend that we’re training for the MMA and I don’t mind cause I get to kick his butt!

Thursday (Day4)

Thursday workout calories burnt

6am strength workout at the gym including;

  • 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 20 reps bicep curls 17.5kgs
  • 3 sets x 20 reps tricep dips
  • 3 sets x 15 reps back rows 25kgs
  • Abs
  • stretching & roller

Friday (Day5)

Friday workout calories burnt

30 minute stretch/semi-yoga session at home.

Saturday (Day6)

I had a prior engagement so I postponed my SSS til Sunday and had Saturday as rest day.

Sunday (Day7)

Sunday workout 1 of 2 calories burnt
Sunday workout 2 of 2 calories burnt

I broke up my SSS workout into two sessions on Sunday; the first was a walk around the harbour with Harley and the second was a solid cross training session in the gym which included a mega amount of step-ups & mountain climbers, and a leg & arm workout. In Mish’s training plan she always has these ‘final blasts’ so I finished my workout with 30 burpees. PAIN!

week’s total
week’s total

Weigh-in: 1.7kg loss!!! I think it was mainly fluid, but still, what a great start to the week!

Monday (Day1)

Monday breakfast & dinner

I went through a phase of really loving porridge, but that phase is over. I loath porridge and this was awful to eat. Yuck! Dinner was much yummier; a “burger” made without bread using a field mushroom as the base.

Tuesday (Day2)

Tuesday breakfast, lunch & dinner

I have turned a corner on eggs – I love them! Dinner was one of my favourites by far…110g steak with oven roasted pumpkin & beetroot and wilted spinach with fresh grated ginger and blood orange juice. My sweet-tooth kicked in and I ate 213 calories worth of no-sugar, fat-free lollies made with so much maltitol, I was sick as a dog through the night. I won’t be making that mistake again!

Wednesday (Day3)

Wednesday breakfast, lunch & dinner

How I love toast with avocado! Eggs featured again in my lunch & we had steamed fish, veggies & salad for family dinner.

Thursday (Day4)

Thursday brekkie, lunch & dinner

So, one of my goals over the next 12 weeks is not to drink alcohol. On Thursday I failed…I blame Gracie!…but really, it was me. I had a glass of wine with my BFF after work at a lovely little local wine bar called Gallon. It’s not a big deal in terms of the program as I still stayed under my 1200 calorie quota for the day, but I am a little disappointed in the fact that I wasn’t even a week in before caving. However, if I look on the bright side, I have cut down on my alcohol consumption massively. I guess the occasional drink isn’t going to derail me… 

Friday (Day5)

Friday brekkie, lunch & dinner

My favourite lunch (sushi & edamame) and one of my fave dinners!

Saturday (Day6)

Saturday brekkie, lunch & dinner

Jay, Gracie, Harley & I went to Cafe XXII for breakfast. The food & coffee is really good, but the services is terrible. When we left well-known Aussie chef Luke Mangan took our table and started bombarding the waiter with questions about where they source their bread & eggs! He probably got better service than us. After being out & about all day I just couldn’t be bothered to cook, so we got some Thai stirfry delivered.

Sunday (Day7)

Sunday breakfast & dinner

Eggs are becoming a frequent event in my meals. And I like them! I think I’m finally over the “fact” my favourite uncle told me when I was 12 – that ‘eggs are the discharge of a chicken’. Yep, that scarred me for the next 20 years of my life… but thankfully I’ve moved on. Fresh mushrooms from the farmers market and an egg white omelette for dinner after we got home from the gym.

On the whole I had a good week; strong training & staying within my calories. Success!

Jay & I waiting for the OzJet Boat ride on Sunday

the next twelve weeks

“Small deeds done are better than great deeds planned.”
~ Peter Marshall

I had a great training week last week culminating in a mega session with my Personal Trainer Joe on Saturday morning when he caned me so hard I literally thought I was going to have a heart attack & puke (wasn’t good at the time, but I felt great afterwards!).

And this week I’m kicking back off on another round of 12WBT; 12 weeks to transform my body before the Aussie summer hits. Jay (and Harley) are going to be my training partner(s) and Neen is going to be my fellow 12wbt-er partner in crime! We’re following the program set by our fitness mentor Michelle Bridges.

[via Michelle Bridges 12WBT facebook page]

My goals for the next 12 weeks are:

  • eat clean & simple nutrition sticking to 1200 calories a day (think lots of green veggies with lean protein)
  • 6 days a week training including 3 cardio, 2 strength & 1 stretch sessions
  • my arms & thighs are going to be the focus of my strength training
  • drink 2 litres+ of water a day (my intake slipped through winter so I want to ensure I’m drinking enough again)
  • no drinking alcohol for the next 3 months with the exception of my birthday in October (eeek!!!)

I’ve got to do my fitness test in the morning, but I’ve cleaned my pantry out of any detrimental foods (not much but a packet of corn chips, a packet of gummies and some popcorn), eaten my last treat meal (woodfired pizza for dinner), updated my 1/3/6 month fitness goals and written down all my ‘excuses’ and countered them with ‘solutions’.

I’m ready to rumble!!!

fitspiration friday

Yep, that’s right!
Shake off the guilt of a missed training session or a dirty burger and own today with a killer workout and a day of squeaky clean eating.

Here’s my workouts from the last two days….

Wednesday weights session @ gym

  • 10 mins high intensity on the Xtrainer
  • LegPress – 3 sets x 15 reps (80kgs)
  • LegExtension – 3 sets x 12 reps (25kgs)
  • Standing Glute&Hamstring Extension – 3 sets x 15 reps (25kgs)
  • Single Leg Lunges – 3 sets x 10 reps
  • ShoulderPress – 3 sets x 12 reps (15kgs)
  • LatPullDown – 3 sets x 12 reps (22.5 kgs)
  • BenchPress – 5 sets (overload) x 10 reps (20kg bar, +5kgs, +8kgs)
  • Weighted sit-ups – 2 sets x 50 reps
  • Stretching
Wednesday calorie expenditure

Thursday outdoor cardio session

  • 2km brisk walk
  • HIIT – 6 x 1 min rounds with 30 seconds rest: mountain climbers / side2side basketball jumps / step-ups (repeated)
  • 4 x 100m sprints
  • 2km brisk walk
Thursday calorie expenditure

Booyah baby!
Happy Friday peeps!