fitspiration friday

It’s easy to fall off the good nutrition & exercise wagon. 

Most people generally know what to do for good health; eat less, move more.

Sounds simple enough right? Well why do we struggle at times?

Personally, it’s my love of food that is my downfall. I go hard with my exercise but And unfortunately you can’t out train a bad diet.

545380_501385109906313_1540081412_n [via]

You-cant-out-run-a-bad-diet1 [via]

I’ve put back on a few kilos of my hard earned weight loss but thanks to my new year’s kick-start detox earlier in the week I’ve lost 1.1kg (2.4lbs) of it and am off to a good start for this year’s fitness & weight loss goals.

Essential to my nutritional well-being is my regular green smoothie. I have these about 3 mornings a week. I really notice the difference in my skin, digestion & general “perkiness” when I drink them regularly!

I’m always trying new variations of the green smoothie but at the moment this is what I’m loving:

green smoothie ingredients
green smoothie ingredients

green apples
coconut water

The trick is to keep all the ingredients green. The moment you add carrot or beetroot it turns brown. And there is nothing worse than drinking a tall glass of brown liquid first thing in the morning!… Keep those other non-green ingredients for juices!

mmmm nutritious & delicious
mmmm nutritious & delicious
use a Vitamix for uber smooth awesomeness
use a Vitamix for uber smooth awesomeness

Kickarse workout:

This one is bound to kick you up the butt and make you pay the next day!

I do this one outdoors but you could also do it at the gym. All you need is your GymBoss timer, running track/treadmill & a step/park-bench.

*15 minutes interval running; 2 mins run, 1 min walk x 5 sets
**mountain climbers; 3 x 1 min, 30 sec rest
**sumo squats; 3 sets 20 reps
**burpees; 3 sets 10 reps
**step-ups; 5 sets 20 reps
**front to back lunge (L & R); 3 sets 20 reps
**high knees; 3 sets 1 min interval
**Russian twist; 3 sets 20 reps
**V-ups; 3 sets 20 reps
**plank drops (L & R); 3 sets 20 reps each side
**Superman holds; 3 sets 20 reps
**cool-down stretching

my lovely reward!
my lovely reward!



signature - melly xox

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


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!

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! 

a question a day in may | two

Day 2 question

What one thing you would you change about yourself? 

Just like most girls (and most people) there are many little things I’d change about myself; some that can be changed and that I am actively working on (like my fitness, obsessive compulsiveness & patience) and some that can’t like my height or eye colour.

If you’ve read my blog before you know that I’m pretty heavily entrenched in my health & fitness routine. It’s difficult to not attach self worth (happiness and success) to achieving your goals; like ‘when I reach my goal weight I’ll be this much happier’ or ‘I’ll be a success when I can run a half-marathon’, so it’s an easy-A for me to say that for today’s question the one thing I’d change about myself is my body!

I aspire to have a body like this girl;

Smokin’ hot huh!?!

[not sure where this picture came from, so if you know drop me a comment & I’ll update the picture credit]

12WBT | week 11 in review

Week 11 was mostly spent at the gym. The Sydney weather didn’t get the memo that we’re a week out from Summer and it rained the whole week. As in torrential, heavy sideways splatter that made me wonder if I might need an Ark for outdoor transportation.

However, I did manage to get outside for a run once, on Monday with Harley (Jay is still getting over his achilles injury).

My inspiration for the week is the Women of Crossfit. I’ve been watching the Reebok 2011 Crossfit Games on ESPN and the women are ah-mazing!



Brekkie: yoghurt, berries, mango & oats
Dinner: Pad See Ew Beef

I just found out how many calories are in Pad Thai, so I’m thinking that Pad See Ew Beef isn’t going to be much different. I’ll steer clear of this dish when I’m dining out on Thai food next time…


I take advantage of the brief intermission from the rain and head out with Harley for a 4.7km outdoor walk/run.



Brekkie: egg white omlette, beans & tomato
Dinner: chargrilled beef with corn & avocado salsa

Tuesday is Accelerator day – no simple carbs!

Dinner is one of my most favourite recipes from the 12WBT cookbook; 110g chargrilled beef fillet with corn, avocado, roast capsicum, fresh coriander & baby spinach.


Tuesday morning Body Pump class at the gym.

Tuesday calorie expenditure



sweet treat: white chocolate mousse
Dinner: bunless chicken burger

The sweet treat is at a cafe with the girls from work. It’s a little naughty but deliciously decadent white chocolate mousse.

The bunless chicken burger is made from a base ‘bun’ of a large grilled field mushroom, topped with lean chicken mince pattie, low-fat Jarlsberg cheese slice, tomato, gherkin, lettuce & a dash of sweet chilli sauce. Yum!


Cardio at the gym; 20 mins high intensity on the X-Trainer, 20 mins on the Treadmill interval running and then finish with a speedy circuit round of upper body weights and core work. 618 calories expended.



Brekkie: egg, smoked salmon & spinach
Seafood Chowder soup for lunch

Let’s make it clear that it’s almost summer and I’m eating soup for lunch. It’s raining and cold and soup weather. Not happy Jan.


Early morning Body Pump class. 267 calories expended.



Brekkie: wholegrain toast with cottage cheese & tomato

After work I head out for a couple of brews with my mates and drink way too much for an impromptu evening at the pub. I manage to order some good snacks and eat lamb & chicken skewers while everyone else eats potato wedges with sour cream. 


I do an hour of hard-core cardio at the gym including Xtrainer and treadmill and smash out 591 calories.



Salad: rocket & parmesan
Rocket & Proscuitto pizza
Dogajolo Toscano 2009 wine

Mum & Col come to stay and we go out to celebrate her upcoming birthday at the best pizza in Sydney; Rosso Pomodoro in Balmain. We thoroughly enjoy ourselves! 


It’s the first Saturday that I don’t complete my SSS 1000 calorie burn. I just don’t have time and to be honest, I’m a little hungover. I only do a 1km run and a 1km brisk walk. 387 cals expended.



Dinner: BBQ chicken breast, bread roll, coleslaw & salad


rest day!

week 11 workout summary

Total Time Exercising: 6 hrs 4 mins
Total Calories Burnt Exercising: 2585
Total Weight Loss: 0.8kg 

One more week to go for the program!