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.
After listening to a non-animal-loving-fascist berate me for not having Harley on a leash, we got down to it!
Swing – 3 sets x 20 reps
Squat – 3 sets x 20 reps
Windmill – 2 sets x 20 reps
Round the world – 4 sets x 15 reps [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!
another week down.
can you believe we’re nearly in March?
Sunday brunch early morning workouts12WBT recipe Basil Pesto Spaghetti made with basil from my balcony garden!getting my shellac onTuesday workout & dinner Wednesday workout buddiescoffee meetingone of my tattoos – Liebe means love in German. My Mum is German.view from my Thursday workoutWilliams family pawsThursday night celebration with colleagues; 12 years at Dimension Datacolleagues & friendsthe food at est. is amazing! what you get from a 3-hat restaurant!hanging with the coolest chick Elly; my hairdresserFriday flowers on my table; dahlias & hydrangeasHarley has two settings: on & off!Saturday 12WBT SSS sessionpost epic workout; smashed & cant move meal planning; 12WBT penang chicken only 300 cals per serve!my new artwork from Cristina B Studios is ready to hang!Williams family circa 2011
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.
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]
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.
5km jogging with Jay & Harley. I love love love my running track!
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
stretching & roller
Boxing workout in the park with Jay as my trainer! (boxing drills, foot work, head movement, pyramid circuit, combos & sparring.)
4km jog with Harley.
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…
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.
And on the seventh day, she rest!
Harley & me waiting for Jay to come home from his camping trip…
Hope you all had a great week & are looking forward to achieving something awesome this week!