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! 

12wbt | week 2 roundup

Disclosure: For all my non-12WBT or fitness blog friends, please read at your own peril!

In terms of my 12WBT journey, my second week was tragic.

Being in Melbourne for just over a week was not good for my nutrition and exercise. I spent the successful first week of 12WBT stressing over the fact that I was going to be outside of my comfort zone (ie: not cooking, not knowing what the hotel gym would be like, turning into “holiday mode”) and then resolving myself to being a warrior while I was away.

Well, the first 4 days went to plan, the last 4 days went to hell in a hand basket.

I am an emotional eater. I eat when I’m bored. I eat when I’m happy. When I’m excited, when I see pictures of awesome food, when I’m lonely….you get the picture. This is a fact that I’m trying to change through Michelle Bridges’ 12WBT program.

Michelle spends a lot of time on the psychology of our health; our emotional connection to food and exercise, and lessons on how to change our bad habits for healthier ones.  These are what our preseason tasks and the weekly videos and live chats are about. Addressing our obvious issues with nutrition and exercise (as well as providing motivation & inspiration!).

For me, the exercise isn’t a problem. I like doing it, I’m actually pretty fit and strong and determined. But I lack discipline with my nutrition. And for the moment, I need regularity and structure when it comes to eating healthily and training hard. Not that that is an excuse.

After getting home on the weekend, I’m re-evaluating my goals and behaviour. After re-watching a few of Mish’s videos these are my thoughts:

  • I am going to be accountable and responsible. What I put in my mouth & eat is my responsibility.
  • How consistent and intense my training is up to be me. I have the power and the ability to respond how I want to every situation. There are no excuses. I have to be my word.
  • I want this for myself so I need to make it happen. And I can’t measure my success against others.

Week 2 Food in review

Eating out for 3 meals a day is pretty heavy on the calories. I did try and keep my portions small, although I could tell they were creeping up towards the end of the week.

breakfast was in the hotel with a small bowl of fruit, a small tub of yoghurt and then a piece of toast with a coffee.

lunch was basically Japanese every day except three days when I had a Mexican fajita, a burger & chips and Korean BBQ (over 3 different days, not all at once!).

dinner was my downfall. I failed with control. I ate fish, pasta, steak and pizza. And drank wine.

I generally didn’t snack except over the long weekend where we had a Saturday afternoon beer at a pub, a cupcake and coffee on Sunday and chocolate bullets & popcorn at the movies on Monday. That’s enough to send me into a shame spiral.

summary – I indulged too much. I went over my 1200 calorie quota every day I was away. No doubt about it.

Week 2 Exercise in review

Friday – So I missed my mammoth PT session last Friday as I was flying out (this is a session where I usually burn 750+ calories). On the 12WBT program Friday is supposed to be a stretching day so I did yoga poses for 20 minutes when I got settled at the hotel.

Saturday – a session in the gym. PodRunner & weights.

Super Saturday Session

Sunday – another session in the gym. PodRunner and floor work.

Sunday

Monday – gym again. PodRunner & weights.

Monday

Tuesday – Friday: no workouts. I did do a lot of walking around the city though; meeting Jay for lunch, walking from my office, shopping, going out at night. But it was still completely slack of me.

Sunday – we got home and due to the rain I delayed my Super Saturday Session  til Sunday so I could workout in the park.

Sunday

summary – I started off well but didn’t end well. Basically I was just lazy (slept in, rushed to get brekkie, then went out at night). At least I had a few good workouts.

ω

So there you have it. My gut-wretchingly honest account of my week 2 failure. Let’s not let it happen again shall we.

friday double | funny friday & fitspiration friday

take a girl, an iPod, a mall,
a smattering of crazy and a whole hit of bravery
and what you get is this hilarious video clip
of Angela Trimbur dancing
like nobody’s watching!

discovered via

♥♥♥♥♥♥♥♥♥♥♥

I’ve just finished my early morning 3km run with Harley and tonight I’ve got Body Balance but here is some inspiration just in time for my weekly
Super Saturday Session (SSS)!

for my SSS tomorrow I’m doing the following workout:

15 min run to the gym
Body Combat class
3 sets x 15 reps Squats (40kg)
4 sets x 12-6 reps incline chest press (staggered dropset 25kg, 27.5kg, 30kg, 25kg)
3 sets x 15 reps stiff-legged dead lift (20kg)
3 sets x 20-16 reps full pushups
3 sets x 1 minute plank
15 min run home 

this burns around 1200 calories

 Happy Friday peeps!

 

12wbt | weeks 3-5 in review

Weeks 3, 4 & 5 were about exercising like a demon but struggling a little with controlling my food choices.

To be honest, I’ve been finding my discipline around my eating a little difficult. I haven’t been diligently sticking to my 1200 calories a day quota, which means I haven’t seen huge improvements on the scales BUT on the flip side because I’ve been training hard I’ve seen noticeable improvements in my fitness and body measurements (-8cm at 4 week milestone mark!).

The next half of the program is about getting my food discipline back on track and adhering strictly with my daily calorie allowance. In one of her videos Michelle Bridges talks about 2 clients; one trains like a demon but eats what she wants and the other doesn’t really exercise by eats really clean. Guess which one sees losses on the scales? The clean eater!

Here is a breakdown of my weeks three to five:

Exercise:

My daily routine largely remains the same across the weeks;

Monday – outdoor training; walk, then run (between 1-3kms depending on how I’m feeling as I’ve been nursing a knee/foot injury the last few weeks), then 6 x 1min plyometric super sets (mountain climers, squat punches, high knees, etc). I’m burning around 500-550 calories.

Tuesday – Body Pump at the gym. I’m burning around 380-450 calories during these sessions, although I burn more if I do the 10 minute run to/from the gym.

Wednesday – another outdoor session; either similiar to Monday’s sessions or doing a boxing routine with Jay and incorporating the plyometric supersets. Again, I’m burning 500+ calories during these training sessions.

Thursday – Body Pump at the gym. Last week my knee was so sore I forgo Pump and do a weights session on the gym floor so I could focus on my upper body. I’m burning between 380-450 cals during these sessions.

Friday – outdoor walk in the morning or Body Balance in the evening at the gym. I’m burning between 200-300 cals during these sessions.

Saturday – Super Saturday Session (SSS) consists of running to and from the gym for a Body Combat class, then adding in some additional training depending on the weather (either kettlebell workout in the backyard or cardio machines at the gym). I’m burning 1000+ cals during SSS.

Sunday – is supposed to be my rest day, but because I’ve been feeling guilty about my food, I’ve been adding another session on Sundays; usually just a bike ride or walk with Harley around the harbour, burning around 200-300 cals.

Nutrition:

I haven’t been photographing all of my food, so here are some random shots to give an idea of what I’ve been eating.

Breakfasts:

Lunches:

DinnerS:

rise & shine…consistency is key

This morning when my alarm woke me at 5.30am I just wanted to bury my head under the pillow, dig deeper into the blankets and go back to sleep. I’d been up several times during the night because Harley (the fluffy monster dog) was restless and needed to go outside. But I got up, woke Jay and together we set out into the cool, pre-dawn world.

What goes through your mind when you know you have to exercise but you don’t want to?

For me, it’s Michelle Bridges’ mantra “Just F*cking Do It” (or JFDI for those in the know)! It’s all about robot-mode which is not to dwell on all the reasons why I shouldn’t get up and go running; just to not think at all, put my gear on and get out that door. I actually visualise my day ahead, acknowledge how busy I will be and then think of getting home and having to go out to exercise…uuurgh! It gets me out of bed every time. I am not an evening exerciser. My body knows it, I know it, so for that very reason alone I just have to get it done in the morning.

This week Mish’s good friend & fellow fitness expert Amelia Burton is doing her Twitter challenge “Crack of Arse”; this means you train each morning between 5-7am, tweet her a picture with the hashtag #CrackOfArse and you’ll go in the running to win some sort of awesome prize. I love this because I’m up training anyway, so I may as well enter a comp to do so!!! Although Jay & I agree it should be called “Dawn’s Crack” which makes much more sense…

#CrackOfArse Monday Day 1 : early morning run
#CrackOfArse Tuesday Day 2 : Pump class
#CrackOfArse Wednesday Day 3 : early morning run with my impatient running buddy Harley

Just like Ms Bridges says, motivation is bullsh*t so you need to find something else that will keep you going when the motivation is missing…for me it’s remembering that consistency is key; it’s doing the work day in & day out that will heed results.