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

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.

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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

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!

Super Saturday Session | Cronulla Dunes

For yesterday’s SSS we decided to tackle the Cronulla Dunes.

the track to the dunes

It’s a short 1.5km run to the Dunes along a dirt track through the Reserve.

the mammoth Dunes
the big daddy Dune

We did 10 laps of the Dunes. 10 laps! It’s about 250m from the bottom to the top. Sand running really tests your fitness and endurance.

Harley ripping it up on the Dunes!

Harley runs around chasing little Swallows and ripping through the sand like it’s nothing, all the while Jay & I are dealing with burning legs and screaming lungs!

Cronulla beach
kickarse calories burnt!