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
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:
kale cucumber celery green apples pineapple 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!
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
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.
Jay & I are now doing a weekly 1 hour session with him (Friday mornings 6am) which started last week.
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
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!!!)