humpday

Happy Wednesday!

Delighted to wake up early and head out the door with my little furry shadow, Harley my overexcited dog, we went for a jog around Blackwattle Bay.

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Sunrise over Blackwattle Bay and ANZAC Bridge

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One of my fave Morton Bay Fig trees

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Palm trees & the moon…

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Takeaway coffee from Mano Espresso in Glebe

Hope you have a great Wednesday!

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week in instagram

I had the most shocking work week last week. Working on a project for the Government meant I was hijacked into their End of Financial Year hurricane; resulting in zero time to blog but I still managed to have a little fun with a fairly full social calendar!

Here’s what I got up to, courtesy of my Instagram feed…

a little bit of rain couldn't keep Harley & I indoors for our early morning workout
sunrise over the harbour
this week's beautiful blooms
this week’s beautiful blooms
Tuesday night dinner club; Kazbah in Darling Harbour
Tuesday night dinner club; Kazbah in Darling Harbour
rainy cityscape
rainy cityscape
Thursday night Idina Mendel concert at the Opera House
Thursday night Idina Mendel concert at the Opera House
my girlfriends Grace (top left) & Tam (top right) with me at the Idina concert!
my girlfriends Grace (top left) & Tam (top right) with me at the Idina concert!
inside the Opera House...awaiting the talent
inside the Opera House…awaiting the talent
Saturday outfit; Louis Vuitton & Witchery
Saturday outfit; Louis Vuitton & Witchery
paaaartaaaay with my peeps!!! from Left: Jay, Pete, Jared, Geoff & Michelle
paaaartaaaay with my peeps!!! from Left: Jay, Pete, Jared, Geoff & Michelle
mucking around with Mands
mucking around with Mands
Sunday chill out sesh with my tea
Sunday chill out sesh with my tea

what’s everyone been up to?

xx

gotta get up | week of health & fitness

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What gets you up and out the door in the morning for your early workout?

I know not everyone does their exercise in the morning, but for me if I don’t get it done before I go to work, chances are pretty slim that I’ll get it done later in the day. Exercise guru Michelle Bridges always says that it doesn’t really matter when you workout, as long as you do it, but it’s better to do it first thing in the morning before “life” gets in the way. I agree!

I get up in the morning for 2 reasons;

  1. because my love of food means I have to workout.
  2. because I have a little dog named Harley who needs to go for a run before we leave him for the day, otherwise we’d come home to a house destroyed!

I’m lucky that I live in a beautiful suburb where my morning jog is along the gorgeous Sydney harbour. I don’t take my iPod because I love the early morning quiet. It’s just a time to detox from the busy city life.

Here are my top tips to make getting up at the crack of dawn just a little bit easier:

  • go to bed early. It’s almost impossible to get up at 5.30am if you’ve only had 6 hours sleep. I make sure I’m tucked away in bed by 10.30pm. That means that the TV is off by 9.30pm!
  • layout your workout gear before going to bed. It’s way easier to fumble around in the dark (and the cold in winter) when your stuff is on the floor next to your bed.
  • prep your breakfast and lunch the night before. That way your when your workout is over, you’ve had a shower and gotten ready for work, your breakfast is easily prepared and you can grab your lunch and head out the door. On schedule!
  • have a backup plan so if it’s raining you can still workout; at the gym, with a workout DVD in your lounge room or like me, out the door in a raincoat!

Hope this helps you on your workout tomorrow!!! And I’ll leave you with a few photos of the views I enjoy on my early morning workout adventures… 

chasing pavements
chasing pavements

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nothing but fog....winter settles in around the harbour
nothing but fog….winter settles in around the harbour
before sunrise; a view of the city
before sunrise; a view of the city
after sunrise; a view of the city
after sunrise; a view of the city
welcome sailors! a cruise liner on it's way into port
welcome sailors! a cruise liner on it’s way into port

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view from Barrangaroo
view from Barrangaroo
my little workout buddy; Harley
my little workout buddy; Harley & his stick

Happy Monday!

instaweek | my week in instagram

Happy Sunday peeps!

I had a really enjoyable week!
Eating right, exercising regularly, achieving at work, catching up with friends, spending quality time with Jay (the hubby) & Harley (the doggy).

coffee meeting with my cool colleague Mike at Peas Please in Alexandrai
coffee meeting with a colleague Mike at Peas Please in Alexandria
Monday sunset
arriving home in time to see this; Monday sunset
a good workout
a good workout
healthy lunches
healthy (paleo) lunches
healthy (paleo) dinners
healthy (paleo) dinners
Harley hanging his head in shame after eating all my buttons
Harley hanging his head in shame after eating all my buttons
Turkish for dinner club with the Jacksons
Turkish for dinner club with the Jacksons
what I wore
selfie – what I wore
drinks with the girls
drinks with the girls @ Baxter Inn
the girls; clockwise from the left; me, Mel, Mands & Amy
the girls; clockwise from the left; me, Mel, Mands & Amy
Friday flowers
blooms on my table – Friday flowers
fruit from the Grower's Markets; these apples were picked the day before!
fruit from the Grower’s Markets; these apples were picked the day before!
Sunday session in the park
Sunday session in the park

I hope you’re all having a great weekend!

signature2 - melly xox

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!

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♥♥♥♥♥

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

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! 

upping my training

Now that 12WBT round 1 has finished (and round 2 doesn’t kickoff for another few weeks), I thought it would be a good time to enroll a Personal Trainer from my gym to kick my butt and up my training on a weekly basis.

Joe is a trainer at my gym (ITAC); he’s a total machine – huge muscles, super fit and best of all is Samoan (just like my beautiful hubby!). Neen introduced me to him one day when we were working out together on a Xtrainer and since then we’ve had a chat on passing.

Personal Trainer Joe (left in black tshirt) with the other ITAC Trainers

Jay & I are now doing a weekly 1 hour session with him (Friday mornings 6am) which started last week.

Friday workout calorie expenditure

Our first session included the following:

  • 10 mins warm-up on the Xtrainer on Arm Blast program
  • 6 sets x 12 reps of over head press weights
  • 10 sets of 30 secs side-2-side squats
  • 10 sets of 30 secs jump squats
  • 3 x 300m rowing blasts
  • various upper body arm weights (sorry, I dont know all of the names of the machines!!!)
  • 5 mins walking on incline
  • 3 x 30 sec ab planks
  • 3 x 20 reps various ab
  • stretching
Saturday workout calorie expenditure

Because the gym is closed for renovations this coming, (even though we were so sore from Friday’s training) we had this week’s PT session the following day.

The session included;

  • 10 min run to the gym
  • 5 min walking on 12° incline treadmill
  • 6 sets x rowing vs clean & press; 1 set consists of rowing to 300m as fast as possible, then running over to the clean & press station and doing 12 reps
  • 5 min Xtrainer on Butt Blast program
  • outdoor stair running and boxing for 20 mins (OMG pain!!!)
  • 2 x 2 min ab plank holds
  • stretching
  • 15 min walk home

I’m loving it!