Homework done and PS I also did a mini family fun cardio day yesterday, we went bush walking up and down hills for about 40 minutes. Lots of steps, boy I felt them. Must be the lunges or something and I also I did part of my power hill walking up stairs on Monday. Thought I was fine til I tried going up steps again..owwww! Down to 98.3 this morning, so have lost 4.5kg now on FLP
Wake up 7.45am
8.45 Breakfast, the old favourite..! 1c whole oats, 1TBSP sliced almonds, 1 TBSP flax seed, little cinnamon, 1x apple.
11.30 morning tea 1/2 c plain low fat yoghurt with 1/2 c frozen blueberries
Lunch 1.30 70 grams chicken breast grilled (it was all I had left and should have been 150 grams..), 2 cups lettuce, 1 tomato, Coaches salad dressing. 1 orange
3.45 Afternoon tea Apple
6.15 Dinner. 150 grams chicken, 1 tomato, 1/2 avo (instead of the PB at afternoon tea) 1.5 c of cauliflower
FLUIDS 3.6 litres
EXERCISE
(elliptical ramped up resistance level from 4 to 5 today) 5 minute warmup. 2min high, 2 mins medium intensity x 4
Get Ups (with straight arm) (ramped up weight from 2.5kg to 5 kg today, so decreased reps a little from 22 to 12. Found it a lot more effective (hard but not impossible!) with double the weight, so getting more out of them, than the higher reps/lighter weights, will increase reps each day to make it even better
Push ups 16 (to failure), 16 (to failure), 15 (+5 % better than last time) to failure (same as yesterday..)
Burpees with jump (1 kg weight in each hand) 11,11,11
Walking lunges with weight 16,16,16 (well 32,32,32 actually, down my long hall)
Standing band rotations 13,14,14 (I brought a high resistance band as felt I would be strong enough and it is fine, medium would have been too easy)
Band pulldowns 14,14,14 (same number as yesterday but tied knot much further down making them harder to pull)
Wednesday, September 30, 2009
Tuesday 16
Thank you to all those who left kind comment and suggestion on the gosleeveless blog and my blog about "how to comfort yourself when cant have comfort food"
I am going to start a new post with all those ideas and more and add as I think of them, please feel free to add your ideas too for all of us to share.
Blog delayed due to electirical storm tonight, PC needs to be off!
7.30am wake up
8.15 smoothie 1c water, 1 banana, 1c berries, 1/2cwhole flake oats, 4TBSP plain low fat yoghurt, 1 TBSP flax seeds, 40 grams vanilla whey protein powder. Had 1/2 of that. 1
10.30 am snack, other half of smoothie
1pm Lunch .95 grams tuna in water, 2 cups lettuce, 1 tomato, 1/2 cup cucumber, 1/4 c green and red peppers, 1/4 cup red kidney beans, Coaches dressing. 1 apple
3.45 afternoon tea 70grams chicken, 1/2 c carrot, 1c cauli with 1 TBSP peanut butter (borrowed fat from tonights salad, will ahve no dressing..).
Dinner 6.45pm 1 tomato, 120g steak with no fat, 1/4 cup cooked cabbage and 3/4 cup brocilii and cauli mix
FLUID 3.4 litres
EXERCISE
(elliptical on resistance level 4) 5 miniute warmup. 2min high, 2 mins medium intensity x 4
Get Ups (with straight arm, yes!) with 2.5 kg weight 22,22,22
Push ups 16 , 16 (to failure), 16 (+5 % better than last time) to failure
Burpees with jump (1 kg weight in each hand) 11,11,11
Walking lunges with weight 14,14,14 (I was doing 14 a side (alt) and then saw it was 7 each leg = 14, oh well, doing it that way now, just keep on going!
Standing band rotations (10 in each direction) 11,11,11 (I brought a high resistance band as felt I would be strong enough and it is fine, medium would have been too easy)
Band pulldowns 14,14,14
I am going to start a new post with all those ideas and more and add as I think of them, please feel free to add your ideas too for all of us to share.
Blog delayed due to electirical storm tonight, PC needs to be off!
7.30am wake up
8.15 smoothie 1c water, 1 banana, 1c berries, 1/2cwhole flake oats, 4TBSP plain low fat yoghurt, 1 TBSP flax seeds, 40 grams vanilla whey protein powder. Had 1/2 of that. 1
10.30 am snack, other half of smoothie
1pm Lunch .95 grams tuna in water, 2 cups lettuce, 1 tomato, 1/2 cup cucumber, 1/4 c green and red peppers, 1/4 cup red kidney beans, Coaches dressing. 1 apple
3.45 afternoon tea 70grams chicken, 1/2 c carrot, 1c cauli with 1 TBSP peanut butter (borrowed fat from tonights salad, will ahve no dressing..).
Dinner 6.45pm 1 tomato, 120g steak with no fat, 1/4 cup cooked cabbage and 3/4 cup brocilii and cauli mix
FLUID 3.4 litres
EXERCISE
(elliptical on resistance level 4) 5 miniute warmup. 2min high, 2 mins medium intensity x 4
Get Ups (with straight arm, yes!) with 2.5 kg weight 22,22,22
Push ups 16 , 16 (to failure), 16 (+5 % better than last time) to failure
Burpees with jump (1 kg weight in each hand) 11,11,11
Walking lunges with weight 14,14,14 (I was doing 14 a side (alt) and then saw it was 7 each leg = 14, oh well, doing it that way now, just keep on going!
Standing band rotations (10 in each direction) 11,11,11 (I brought a high resistance band as felt I would be strong enough and it is fine, medium would have been too easy)
Band pulldowns 14,14,14
Monday, September 28, 2009
Monday Day 15
We have just entered daylight savings and clocks have moved , so our internal clocks are all up the wop and we got up late (it is the school holidays, so no rush). Then I had to make the omelette and go down and buy a resistance band, by the time I ddi all of this I completed the workout at noon, so a good two hours wrongly out of schedule today. Big food day, seemed to be all day chopping, cooking and eating! This is so much food, phew!
wakeup8.30 am
BF 9.15 Omelette with 2 whole eggs, 2 egg whites, 1.5 cups silverbeet, 3 sliced mushrooms, 1 diced green oniion. 1 orange
12.15 morning tea Smoothie with 12.5 grams protein powder, 1c berries, with 1c water, 1 TBSP p/butter
3.15 lunch150g chicken with mexican salad, 0.5 red onion, 0.25 red and 0.25 green pepper, 1 TBSP parsley, 3 medium tomatoes, 0.5 cucumber, pich salt/pepper with 1TBSP olive oild with lemon juice rather than lime
6.30 pm dinner salad with tomato& cucumber. Salmon patties. (105 grams tinned wild salmon. 1 egg, 1tsp olive oil, 1/4 mixed colours capsicum, 2 small green onions, salt and pepper. Plus 1/2 c kidney beans (was substitute for the edame, but my day was so wrong timing wise, I had them as part of my dinner or I'd be still eating at midnight...
EXERCISE
(power walking up hills) 5 miniute warmup. 2min high, 2 mins medium intensity x 4
Get Ups (with straight arm, yes!) with 2.5 kg weight 21,21,21
Push ups 14 (+5 % better than last time) to failure, 15 ((+5 % better than last time), 15 (+5 % better than last time)
Burpees with jump (1 kg weight in each hand) 10,10,10
Walking lunges with weight 12,12,12
Standing band rotations (10 in each direction) 10,10,10
Band pulldowns 10,10,10
wakeup8.30 am
BF 9.15 Omelette with 2 whole eggs, 2 egg whites, 1.5 cups silverbeet, 3 sliced mushrooms, 1 diced green oniion. 1 orange
12.15 morning tea Smoothie with 12.5 grams protein powder, 1c berries, with 1c water, 1 TBSP p/butter
3.15 lunch150g chicken with mexican salad, 0.5 red onion, 0.25 red and 0.25 green pepper, 1 TBSP parsley, 3 medium tomatoes, 0.5 cucumber, pich salt/pepper with 1TBSP olive oild with lemon juice rather than lime
6.30 pm dinner salad with tomato& cucumber. Salmon patties. (105 grams tinned wild salmon. 1 egg, 1tsp olive oil, 1/4 mixed colours capsicum, 2 small green onions, salt and pepper. Plus 1/2 c kidney beans (was substitute for the edame, but my day was so wrong timing wise, I had them as part of my dinner or I'd be still eating at midnight...
EXERCISE
(power walking up hills) 5 miniute warmup. 2min high, 2 mins medium intensity x 4
Get Ups (with straight arm, yes!) with 2.5 kg weight 21,21,21
Push ups 14 (+5 % better than last time) to failure, 15 ((+5 % better than last time), 15 (+5 % better than last time)
Burpees with jump (1 kg weight in each hand) 10,10,10
Walking lunges with weight 12,12,12
Standing band rotations (10 in each direction) 10,10,10
Band pulldowns 10,10,10
Sunday day 14 - how do you comfort yourself when comfort food is out? (and wine, tea and coffee..)
Had a low day yesterday, Sunday. Family fun cardio day was not much fun (for me anyway) and the cardio component was almost zero, so I was annoyed at how that worked out. None the less I stuck to the food plan. We drove up to Auckland for my husband to compete in a work truck driving competition and I envisaged a lot of walking around events, but there was only one spectator event and we were constricted to a small space, so you you couldnt walk around much. To compensate I stood most of the day, rather than sat, to try to use some energy at least. There was a free BBQ with free chocolate and soda and yummy thick orange juice. Felt slightly tempted by the OJ and the free choccie, but did not succumb. Ate my lunch apple early at 11.20 to help make the tummy full til lunch. I took my chicken salad in a lunchbox and ate it, was nice. Our daughter had a great time bouncing on the bouncy castle for four hours straight pretty much. I felt quite disapointed yesterday as my husband did not win the cash prize, which would have really helped us...even though he was by far the the most accurate driver. He did the obstacle course in a truck perfectly, no one else did as well, they knocked cones etc. yet he still did not win as he found our it was also time based as well as accuracy (after he'd done his run..) and theyw must have wieghted the time over the accuracy, so he did not win, even though he won...So that really ripped my nighty quite a bit as we could have really used that money and i had kinda started spending it on certain bills in my head. Money is something that really has strong power to bring me down. Then I had no normal source of comfort to turn to to perk myself up such as food, tea, coffee or wine as I am on this plan. I just did not know what to do with myself. So I went to bed and hoped it would go away. I need to find other ways to make myself feel better, right now I dont know what they are though...Can't be anything involving $$$ either, must be free...My walk this morning (Monday) did help, but I still feel quite wound up, uncomforted/prickly and low ebb.
FOOD
6am wake up
7am 1 cup whole oats, 1 apple, 1tbsp almonds, 1tbsp flax seed
10am 0.5 c yoghurt and 0.5 c berries
11.20 Berry tea and apple from lunch
12 Lunch 2 cups lettuce, 1 tomato, cucumber. 150g chicken breast grilled, Coachesdressing
2pm orange
6.40 120g steak,.75 c cauliflower, .25 c cabbage
9pm wildberry tea
FLUIDS
2.7 litres + herbal teas
FOOD
6am wake up
7am 1 cup whole oats, 1 apple, 1tbsp almonds, 1tbsp flax seed
10am 0.5 c yoghurt and 0.5 c berries
11.20 Berry tea and apple from lunch
12 Lunch 2 cups lettuce, 1 tomato, cucumber. 150g chicken breast grilled, Coachesdressing
2pm orange
6.40 120g steak,.75 c cauliflower, .25 c cabbage
9pm wildberry tea
FLUIDS
2.7 litres + herbal teas
Saturday, September 26, 2009
Day 13 - 30 kg down today
I started this journey back in Oct 08 at 128 and this morning weighed in at 97.8, that's 30.2 kg down, so woohoo, another milestone to have a wee trumpet about (cant drink to it, just gotta blog to it..!). On this program so far I have lost 4 kg in 13 days which is about 8.8 pounds I think
Feeling very relaxed this rest day, just had lunch in a frends garden between the spring showers. made some lovely focacia bread (ate none!) and sat and ate my salad with the tuna and kidney beans etc, it was yum! Took my herbal tea, it was was good, except I forgot the peppers but it gave me more practice in taking all my food bits with me. I have a full day out tommorow in another city, so I have to take the whole day excluding brerakfast and dinner with me. No worries, just plan it all tonight.
Wake up at 7am, feeling fresh as a daisy! No aches, no pains.
8am breakfast
Smoothie 1c water, 1 banana, 1c berries, 1/2cwhole flake oats, 4TBSP plain low fat yoghurt, 1 TBSP flax seeds, 40 grams vanilla whey protein powder. Had 1/2 of that. 1 Golden kiwifruit tea
10.30 am snack, other half of smoothie
12 golden kiwifruit tea
1pm Lunch .95 grams tuna in water, 2 cups lettuce, 1 tomato, 1/2 cup cucumber, 1/4 cup red kindney beans, Coaches dressing. 1 apple (forgot to take the peppers with me, had in afternoon to make up)1x golden kiwifruit tea
3.30 afternoon tea 70grams salmon, 1/2 c carrot, 1/2c up green and red peppers, celery. 1 TBSP peanut butter.
Dinner 6.45pm 1 tomato, 120g steak with no fat, 1/4 cup cooked cabbage and 3/4 cup asparagus
7.40 1x wildberry tea
EXERCISE
None - rest day
FLUIDS
3litres plus 4 herbal teas
Feeling very relaxed this rest day, just had lunch in a frends garden between the spring showers. made some lovely focacia bread (ate none!) and sat and ate my salad with the tuna and kidney beans etc, it was yum! Took my herbal tea, it was was good, except I forgot the peppers but it gave me more practice in taking all my food bits with me. I have a full day out tommorow in another city, so I have to take the whole day excluding brerakfast and dinner with me. No worries, just plan it all tonight.
Wake up at 7am, feeling fresh as a daisy! No aches, no pains.
8am breakfast
Smoothie 1c water, 1 banana, 1c berries, 1/2cwhole flake oats, 4TBSP plain low fat yoghurt, 1 TBSP flax seeds, 40 grams vanilla whey protein powder. Had 1/2 of that. 1 Golden kiwifruit tea
10.30 am snack, other half of smoothie
12 golden kiwifruit tea
1pm Lunch .95 grams tuna in water, 2 cups lettuce, 1 tomato, 1/2 cup cucumber, 1/4 cup red kindney beans, Coaches dressing. 1 apple (forgot to take the peppers with me, had in afternoon to make up)1x golden kiwifruit tea
3.30 afternoon tea 70grams salmon, 1/2 c carrot, 1/2c up green and red peppers, celery. 1 TBSP peanut butter.
Dinner 6.45pm 1 tomato, 120g steak with no fat, 1/4 cup cooked cabbage and 3/4 cup asparagus
7.40 1x wildberry tea
EXERCISE
None - rest day
FLUIDS
3litres plus 4 herbal teas
Friday, September 25, 2009
FLP Day 12 - less cellulite?!!!
Can it be? There is less cellulite on my thighs, I am sure of it! On the front of my thighs, the skin feels firmer and flat. It used to feel bumpy and ridgey from I guess the fat and/or cellulite underneath. There's still plenty of bumpy bits on the rest of my legs but I cant believe this change, I never expected this. My fat cells must be reducing due to the detoxing of the crap. This is incredible!
I have changed back to my actual day number, as the leap day I devised was not going to work in practice, so today was actually my last day of the week for excercise, as it is actually Friday here today and yes, I've done five days exercise, so rest day for me tommorow. Think I will really appreciate that, last week I wondered how I'd cope wth not working out, this week I know I need it to recover. I have a slightly pulled muscle in the left inner thigh, a couple of days will help rest that, as family fun cardio is only walking this Sunday. Today I did not lose weight, nor gain it. I am at 98.3, just 300 grams until I have lost 30 kgs since I started Oct 2008. I am seeing a pattern here, the day after the high protein (smoothie) day, I have gained or maintained weight, other days I have lost. It must be the protein building up that muscle - good! So far have lost 3.5kg (7.7 pounds) on this fat loss project and 3 cm from my waist (my personal trainer friend measures others as i always measure in the wrong place!)
EXERCISE
Cardio
Power walking up hills 5 min warm up. 2 mins max intensity, medium power for 2.15 mins x3
No warm down, straight to strength after a glass of water
Shoulder Squat (with 2.5 kg weights) (taking elbows to knees, deep, really focussing on form) 20,20,20
Step Ups (with 2.5 kg weights) using alternate legs 20,20,20
Push Ups (real push ups on toes) 14 (+5% deeper than yesterday),14 (+5% deeper than yesterday),14 (+10% deeper than yesterday) to failure. gettin lower and stronger on the pushups each day, proabably at about 30% of where they should be, not bad considering I could not do thm at all five days ago, GOAL end of week 3 to get reasonable form)
Burpees with dumbells (no jump) done with 1 kg weights 15,15,15
Bench Dip (on chair with crossed feet) 13, 13 (to failure), 12 (to failure)
Get ups with 1x 2.5 kg weight with straight arm up, alternating arms 20,20,20
rest 60 seconds between cicuits
NUTRITION
Wake up 6.30am
Breakfast 7.30am 1c whole oats, 1TBSP sliced almonds, 1 TBSP flax seed, little cinnamon, 1x apple.
(Oh I love this oatmeal! My husband even likes it, I made him a smaller version in case he did not like it and he liked it too. He said he could defintely eat this food, in between the fattening things! (his words..!) LOL)
11 Morning tea
1/2c plain low fat yoghurt + 1/2 c frozen raspberries
Lunch 1.30 150 grams chicken breast grilled, 2 cups lettuce, 1 tomato, .5 c cucumber (for the cucumber i left out by mistake yesterday) Coaches salad dressing. 1 orange
3.30 pm Afternoon tea. 1 tsp peanut butter, 1 apple
2x herbal teas
6pm Dinner Steak 150 grams, no fat. 1.5 c brocolli and cauliflower. 1 tomato.
FLUIDS 3.5 litres water + 2x herbal teas
...goodnight! rest day tommorow...heavenly...
I have changed back to my actual day number, as the leap day I devised was not going to work in practice, so today was actually my last day of the week for excercise, as it is actually Friday here today and yes, I've done five days exercise, so rest day for me tommorow. Think I will really appreciate that, last week I wondered how I'd cope wth not working out, this week I know I need it to recover. I have a slightly pulled muscle in the left inner thigh, a couple of days will help rest that, as family fun cardio is only walking this Sunday. Today I did not lose weight, nor gain it. I am at 98.3, just 300 grams until I have lost 30 kgs since I started Oct 2008. I am seeing a pattern here, the day after the high protein (smoothie) day, I have gained or maintained weight, other days I have lost. It must be the protein building up that muscle - good! So far have lost 3.5kg (7.7 pounds) on this fat loss project and 3 cm from my waist (my personal trainer friend measures others as i always measure in the wrong place!)
EXERCISE
Cardio
Power walking up hills 5 min warm up. 2 mins max intensity, medium power for 2.15 mins x3
No warm down, straight to strength after a glass of water
Shoulder Squat (with 2.5 kg weights) (taking elbows to knees, deep, really focussing on form) 20,20,20
Step Ups (with 2.5 kg weights) using alternate legs 20,20,20
Push Ups (real push ups on toes) 14 (+5% deeper than yesterday),14 (+5% deeper than yesterday),14 (+10% deeper than yesterday) to failure. gettin lower and stronger on the pushups each day, proabably at about 30% of where they should be, not bad considering I could not do thm at all five days ago, GOAL end of week 3 to get reasonable form)
Burpees with dumbells (no jump) done with 1 kg weights 15,15,15
Bench Dip (on chair with crossed feet) 13, 13 (to failure), 12 (to failure)
Get ups with 1x 2.5 kg weight with straight arm up, alternating arms 20,20,20
rest 60 seconds between cicuits
NUTRITION
Wake up 6.30am
Breakfast 7.30am 1c whole oats, 1TBSP sliced almonds, 1 TBSP flax seed, little cinnamon, 1x apple.
(Oh I love this oatmeal! My husband even likes it, I made him a smaller version in case he did not like it and he liked it too. He said he could defintely eat this food, in between the fattening things! (his words..!) LOL)
11 Morning tea
1/2c plain low fat yoghurt + 1/2 c frozen raspberries
Lunch 1.30 150 grams chicken breast grilled, 2 cups lettuce, 1 tomato, .5 c cucumber (for the cucumber i left out by mistake yesterday) Coaches salad dressing. 1 orange
3.30 pm Afternoon tea. 1 tsp peanut butter, 1 apple
2x herbal teas
6pm Dinner Steak 150 grams, no fat. 1.5 c brocolli and cauliflower. 1 tomato.
FLUIDS 3.5 litres water + 2x herbal teas
...goodnight! rest day tommorow...heavenly...
Thursday, September 24, 2009
Fat Loss Day 10 (clothes breakthrough day!)
Good morning! I went to bed at 8pm last night and woke up feeling refreshed and energised, thank goodness! And my weight which was up yesterday 400 grams, was DOWN today 800 grams, woohoo!
Had a major breakthrough clothes wise yesterday, that I was too tired to blog about then. I have a big warm jacket that I have had for more than 12 years now. When I brought it, I could not do up the last two bottom buttons, but thought I would lose weight walking on the beach and it would fit (and that was the biggest warm jacket I could find..). Anyway since then I have never fitted that jacket. Less buttons could do up as time went on and when I had to wear a warm jacket (which is not often here thankfully), I would hold it together at the front with my hand, unable to be done up. Just pretend I forgot to do it up on a cold rainy day..yeah right...Anyway it was a cold and blustery spring storm yesterday and I had to get the kids from school. I got my jacket out and put it on and suddenly realised I had done up the zip and the domes on the thing, it fitted easily! Wow! This is my 99 kg breakthrough memory
Also noticed front of thighs feel firmer and (side of waist) obliques? feel firmer. Put on a pair of size 18 pants this morning a friend had given me and they fit easily now, a year ago I could not get these pants past my knees! A couple of weeks ago, I could just get them on but they looked and felt very very tight, I could not bend in them really (or breathe..). Now they fit good! Yay, a new pair of pants!
Wake Up 6.30am
breakfast 7.30 am
Smoothie 1c water, 1 banana, 1c berries, 1/2cwhole flake oats, 4TBSP plain low fat yoghurt, 1 TBSP flax seeds, 40 grams vanilla whey protein powder (now I have just learnt it has artificial sweetener in it, growl..oh well use this one til it's gone and then find a better more natural one) Had 1/2 of that
10.30am Other half of smoothie. 1x golden kiwifruit tea
1.30pm 95g tinned tuna in water, 1TSP olive oil +lemon. 1/4 c green and rd pepper, 1/4 c kidney beans. 1 apple (just realised at 9pm I forgot the cucumber!)
Afternoon tea 4.20 pm 70 grams chicken breast grilled. 1 small carrot, 1.5c broc, celery cauli and 1TBSP peanut butter (had no oil dressing at dinner to substitute as the raw celery, brocolli etc really needed a dip, and the PB was perfect (again). Feijoa herbal tea
Dinner 7pm Salmon 150 grams, 1 tomato, 1c buttercrunch lettuce, 1c cooked brocolli
8.30pm 1x feijoa tea
FLUIDS 3.5 litres + herbal tea x3
EXERCISE
Cardio
5 min warm up (Les Mills Step warmup track)
Elliptical on resistance no 4 High power for 2 mins, medium power for 2.15 mins x3
No warm down, straight to strength after a glass of water
Shoulder Squat (with 2.5 kg weights) (taking elbows to knees, deep, really focussing on form) 18,19,19
Step Ups (with 2.5 kg weights) using alternate legs 18,18,18
Push Ups (real push ups on toes) 10 (+5% deeper than yesterday),10 (+10% deeper than yesterday),9 (+5% deeper than yesterday) to failure. Pushups are continuing to improve daily, GOAL end of week 3 to get reasonable form)
Burpees with dumbells (no jump) done with 1 kg weights 14,13,15
Bench Dip (on chair with crossed feet) 11(to failure), 10 (to failure), 11 (to failure)
Get ups with 1x 2.5 kg weight with straight arm up, alternating arms 19,19,19
rest 60 seconds between cicuits
The saying goes "only men and horses sweat, ladies "perspire". These workouts make me sweat like a horse, which is good, I know it's working!
Had a major breakthrough clothes wise yesterday, that I was too tired to blog about then. I have a big warm jacket that I have had for more than 12 years now. When I brought it, I could not do up the last two bottom buttons, but thought I would lose weight walking on the beach and it would fit (and that was the biggest warm jacket I could find..). Anyway since then I have never fitted that jacket. Less buttons could do up as time went on and when I had to wear a warm jacket (which is not often here thankfully), I would hold it together at the front with my hand, unable to be done up. Just pretend I forgot to do it up on a cold rainy day..yeah right...Anyway it was a cold and blustery spring storm yesterday and I had to get the kids from school. I got my jacket out and put it on and suddenly realised I had done up the zip and the domes on the thing, it fitted easily! Wow! This is my 99 kg breakthrough memory
Also noticed front of thighs feel firmer and (side of waist) obliques? feel firmer. Put on a pair of size 18 pants this morning a friend had given me and they fit easily now, a year ago I could not get these pants past my knees! A couple of weeks ago, I could just get them on but they looked and felt very very tight, I could not bend in them really (or breathe..). Now they fit good! Yay, a new pair of pants!
Wake Up 6.30am
breakfast 7.30 am
Smoothie 1c water, 1 banana, 1c berries, 1/2cwhole flake oats, 4TBSP plain low fat yoghurt, 1 TBSP flax seeds, 40 grams vanilla whey protein powder (now I have just learnt it has artificial sweetener in it, growl..oh well use this one til it's gone and then find a better more natural one) Had 1/2 of that
10.30am Other half of smoothie. 1x golden kiwifruit tea
1.30pm 95g tinned tuna in water, 1TSP olive oil +lemon. 1/4 c green and rd pepper, 1/4 c kidney beans. 1 apple (just realised at 9pm I forgot the cucumber!)
Afternoon tea 4.20 pm 70 grams chicken breast grilled. 1 small carrot, 1.5c broc, celery cauli and 1TBSP peanut butter (had no oil dressing at dinner to substitute as the raw celery, brocolli etc really needed a dip, and the PB was perfect (again). Feijoa herbal tea
Dinner 7pm Salmon 150 grams, 1 tomato, 1c buttercrunch lettuce, 1c cooked brocolli
8.30pm 1x feijoa tea
FLUIDS 3.5 litres + herbal tea x3
EXERCISE
Cardio
5 min warm up (Les Mills Step warmup track)
Elliptical on resistance no 4 High power for 2 mins, medium power for 2.15 mins x3
No warm down, straight to strength after a glass of water
Shoulder Squat (with 2.5 kg weights) (taking elbows to knees, deep, really focussing on form) 18,19,19
Step Ups (with 2.5 kg weights) using alternate legs 18,18,18
Push Ups (real push ups on toes) 10 (+5% deeper than yesterday),10 (+10% deeper than yesterday),9 (+5% deeper than yesterday) to failure. Pushups are continuing to improve daily, GOAL end of week 3 to get reasonable form)
Burpees with dumbells (no jump) done with 1 kg weights 14,13,15
Bench Dip (on chair with crossed feet) 11(to failure), 10 (to failure), 11 (to failure)
Get ups with 1x 2.5 kg weight with straight arm up, alternating arms 19,19,19
rest 60 seconds between cicuits
The saying goes "only men and horses sweat, ladies "perspire". These workouts make me sweat like a horse, which is good, I know it's working!
Wednesday, September 23, 2009
Day 9 - complete
10.30 am Finding the workouts even harder this week as doing advanced versions of last week, so challenging me. Shaking a bit, just finished, took 1 whole hour today, usually 45 mins. Had low energy before i started. Decided no need to add weight to squats as i am doing them very deeply and find 17 is challenging this way.
6.15pm. Feeling quite shattered still. Will be going to bed as soon as possible. Had a hot bath and it helped the aches a bit. Hope I am feeling better/less aching and more energised tommorow, none the less I did it all.
Although this is titled day 9, it's actually my 10th day and Wednesday here. Right now I am feeling glad only two more exercise days before rest on Sat. Usually I like it, but just right now feeling so tired. Those harder pushups and tricep dips have me sore. I've been through this before when i started other new tough exercises that I had never done before and I have about 3 days aching and then I come right. Day 4 in the morning, so hopefully better.
EXERCISE 9.15 -10.15
Cardio
5 min warm up (Les Mills Pump warmup track)
Elliptical on resistance no 4 High power for 2 mins, medium power for 2.15 mins
x3
No warm down, straight to strength after a glass of water
Shoulder Squat (with 2.5 kg weights) (taking elbows to knees, deep, really focussing on form) 17,18,17
Step Ups (with 2.5 kg weights) using alternate legs 17,17,17
Push Ups (real push ups on toes) 9 (to failure),10 (+5% deeper than yesterday),9 (+10% deeper than yesterday) Pushups are improving daily, GOAL end of week 3 to get reasonable form)
Burpees with dumbells (no jump) done with 1 kg weights 13,13,12
Bench Dip (on chair with crossed feet) 10(to failure), 11 (to failure), 10 (to failure)
Get ups with 1x 2.5 kg weight with straight arm up, alternating arms 18,18,18
rest 60 seconds between cicuits
FOOD
6am wake up early for some stupid reason
7.15 breakfast Breakfast 7.45am 1c whole oats, 1TBSP sliced almonds, 1 TBSP flax seed, 1x apple. 1x golden kiwifruit tea
11 morning tea
1/2 cup lowfat plain yoghurt. 1/2c berries
12.50 Banana (needed the energy boost). 160 grams grilled chicken breast. 2 cups lettuce. 1/4 c carrot grated carrot, 1/4 cup red and green pepper, 1/2 c tomato. Wildberry tea
3.45 pm afternoon tea
1tsp peanut butter. 1 apple. 1x wildberry tea
6pm
150 grams chicken, 1 cup mixed brocolli and cauliflower and brussell sprout. No salad, just too full/tired tonight to eat anymore.
Drop...snore....
FLUIDS 3.2 litres water + 3 herbal teas
6.15pm. Feeling quite shattered still. Will be going to bed as soon as possible. Had a hot bath and it helped the aches a bit. Hope I am feeling better/less aching and more energised tommorow, none the less I did it all.
Although this is titled day 9, it's actually my 10th day and Wednesday here. Right now I am feeling glad only two more exercise days before rest on Sat. Usually I like it, but just right now feeling so tired. Those harder pushups and tricep dips have me sore. I've been through this before when i started other new tough exercises that I had never done before and I have about 3 days aching and then I come right. Day 4 in the morning, so hopefully better.
EXERCISE 9.15 -10.15
Cardio
5 min warm up (Les Mills Pump warmup track)
Elliptical on resistance no 4 High power for 2 mins, medium power for 2.15 mins
x3
No warm down, straight to strength after a glass of water
Shoulder Squat (with 2.5 kg weights) (taking elbows to knees, deep, really focussing on form) 17,18,17
Step Ups (with 2.5 kg weights) using alternate legs 17,17,17
Push Ups (real push ups on toes) 9 (to failure),10 (+5% deeper than yesterday),9 (+10% deeper than yesterday) Pushups are improving daily, GOAL end of week 3 to get reasonable form)
Burpees with dumbells (no jump) done with 1 kg weights 13,13,12
Bench Dip (on chair with crossed feet) 10(to failure), 11 (to failure), 10 (to failure)
Get ups with 1x 2.5 kg weight with straight arm up, alternating arms 18,18,18
rest 60 seconds between cicuits
FOOD
6am wake up early for some stupid reason
7.15 breakfast Breakfast 7.45am 1c whole oats, 1TBSP sliced almonds, 1 TBSP flax seed, 1x apple. 1x golden kiwifruit tea
11 morning tea
1/2 cup lowfat plain yoghurt. 1/2c berries
12.50 Banana (needed the energy boost). 160 grams grilled chicken breast. 2 cups lettuce. 1/4 c carrot grated carrot, 1/4 cup red and green pepper, 1/2 c tomato. Wildberry tea
3.45 pm afternoon tea
1tsp peanut butter. 1 apple. 1x wildberry tea
6pm
150 grams chicken, 1 cup mixed brocolli and cauliflower and brussell sprout. No salad, just too full/tired tonight to eat anymore.
Drop...snore....
FLUIDS 3.2 litres water + 3 herbal teas
Tuesday, September 22, 2009
Fat Loss project day 8.5 (Tuesday for me, Monday for you) complete
Trying this leap day thing, let's see if it helps the timezone thing. May be confusing when i ahve a rest on Sat and cardio fun on Sun and you're still on friday and Sat..oh well...As long as i push my self further each day, i reckon it will be even stevens.
Phew! heaps of food on the menu for me today, loads of protein! t was a struggle to eat it all but did not want to miss anything, knowing it is all good and with it's own special purpose
QUESTION on the carrots, is it still just1/2 c of carrot and the remaining 1.5 - 2c the other stuff (celery, broc, cauli)?
Lost another 300 grams this morning, so that is now 3.1 kg (6.8 pounds).
10.30am Just finished workout shaking a bit, which is a sign I worked hard , excuse the shaky typing!
9.pm Now end of day, feeling the sorest I've felt and quite tired, ready for bed...
Wake up 7am
breakfast 7.30 am
Smoothie 1c water, 1 banana, 1c berries, 1/2cwhole flake oats, 4TBSP plain low fat yoghurt, 1 TBSP flax seeds, 40 grams vanilla whey protein powder (nice considering no milk in it, tasted like there was?!)
Had 1/2 of that
10.30am Other half of smoothie. 1x golden kiwifruit tea
1pm Super yummy salad, woudl never have though to put red kidney beans in a green salad..(and would never thought I would say that about a salad...!) 95g tinned tuna, 1TSP olive oil (oops I put the leamon in out of sheer habit, hope that is OK). 1/4 c green and rd pepper, 1/4 c kidney beans. 1 apple (need to go buy the cucumber, will pop that in the afternoon tea)
Afternoon tea 4 pm 75 grams chicken breast grilled. 1/2 c cucumber (from lunch, hope this is about equal size to one dill pickle?!) 1.4c carrot, 1.5c broc, celery cauli and 1TBSP peanut butter (had no oil dressing at dinner to substitute as the raw celery, brocolli etc really needed a dip, and the PB was perfect
Dinner 7pm Gurnard fish 150 grams, 1 tomato, no lettuce (too full) 1c cooked brocolli
8.30pm 1x wildberry tea
FLUIDS 3.4 litres (creature of habit?!) + herbal tea x2
EXERCISE 9.15am-10.15am
Cardio
5 min warm up (Les Mills Step)
Elliptical on resistance no 4 High power for 2 mins, medium power for 2.30 mins
x3
No warm down, straight to strength after a glass of water
Shoulder Squat (with 2.5 kg weights) (taking elbows to knees, really focussing on form) 16,16,16
Step Ups (with 2.5 kg weights) using alternate legs 16,16,16
Push Ups (real push ups on toes) 9,9,9
(2nd time now I've ever done pushups, they were about 10% "deeper" than yesterday, imporoved, but still need to build this up a lot, GOAL end of week 3 to get reasonable form)
Burpees with dumbells (no jump) done with 1 kg weights 12,12,12
Bench Dip (yesterday feet were uncrossed on chair, today CROSSED) 11, 10 (to failure), 11 (to failure)
Get ups with 1x 2.5 kg weight with straight arm up, alternating arms 16,16,16
Sweating, worked really hard!
rest 60 seconds (those 60 second rests were real short today..! but made it)
Phew! heaps of food on the menu for me today, loads of protein! t was a struggle to eat it all but did not want to miss anything, knowing it is all good and with it's own special purpose
QUESTION on the carrots, is it still just1/2 c of carrot and the remaining 1.5 - 2c the other stuff (celery, broc, cauli)?
Lost another 300 grams this morning, so that is now 3.1 kg (6.8 pounds).
10.30am Just finished workout shaking a bit, which is a sign I worked hard , excuse the shaky typing!
9.pm Now end of day, feeling the sorest I've felt and quite tired, ready for bed...
Wake up 7am
breakfast 7.30 am
Smoothie 1c water, 1 banana, 1c berries, 1/2cwhole flake oats, 4TBSP plain low fat yoghurt, 1 TBSP flax seeds, 40 grams vanilla whey protein powder (nice considering no milk in it, tasted like there was?!)
Had 1/2 of that
10.30am Other half of smoothie. 1x golden kiwifruit tea
1pm Super yummy salad, woudl never have though to put red kidney beans in a green salad..(and would never thought I would say that about a salad...!) 95g tinned tuna, 1TSP olive oil (oops I put the leamon in out of sheer habit, hope that is OK). 1/4 c green and rd pepper, 1/4 c kidney beans. 1 apple (need to go buy the cucumber, will pop that in the afternoon tea)
Afternoon tea 4 pm 75 grams chicken breast grilled. 1/2 c cucumber (from lunch, hope this is about equal size to one dill pickle?!) 1.4c carrot, 1.5c broc, celery cauli and 1TBSP peanut butter (had no oil dressing at dinner to substitute as the raw celery, brocolli etc really needed a dip, and the PB was perfect
Dinner 7pm Gurnard fish 150 grams, 1 tomato, no lettuce (too full) 1c cooked brocolli
8.30pm 1x wildberry tea
FLUIDS 3.4 litres (creature of habit?!) + herbal tea x2
EXERCISE 9.15am-10.15am
Cardio
5 min warm up (Les Mills Step)
Elliptical on resistance no 4 High power for 2 mins, medium power for 2.30 mins
x3
No warm down, straight to strength after a glass of water
Shoulder Squat (with 2.5 kg weights) (taking elbows to knees, really focussing on form) 16,16,16
Step Ups (with 2.5 kg weights) using alternate legs 16,16,16
Push Ups (real push ups on toes) 9,9,9
(2nd time now I've ever done pushups, they were about 10% "deeper" than yesterday, imporoved, but still need to build this up a lot, GOAL end of week 3 to get reasonable form)
Burpees with dumbells (no jump) done with 1 kg weights 12,12,12
Bench Dip (yesterday feet were uncrossed on chair, today CROSSED) 11, 10 (to failure), 11 (to failure)
Get ups with 1x 2.5 kg weight with straight arm up, alternating arms 16,16,16
Sweating, worked really hard!
rest 60 seconds (those 60 second rests were real short today..! but made it)
Monday, September 21, 2009
Fat Loss Project Day 8 Monday - complete
Wake up 6.40am
Breakfast 7.45am 1c whole oats, 1TBSP sliced almonds, 1 TBSP flax seed, little cinnamon, 1x apple. 1x golden kiwifruit tea
10.45 Morning tea
1/2c plain low fat yoghurt + 1/2 c frozen blueberries
12.30 Lunch
2 c lettuce with 3/4 c tomato, 1/4 c carrot grated, Coachs dressing, 95 grams tinned tuna. 1x apple.
2.45 Afternoon tea
1 apple,
4.45 1tsp peanut butter
Dinner 6.10 pm 150grams fish (gurnard), 1.5 c lettuce, 1 tomato, 1.5c brocolli
FLUIDS 3.2 litres + herbal teas
Exercise 9am-9.50am
Cardio (power walking up hills). 5 min warm up. High power for 2 mins, medium power for 2.30 mins
x3
No warm down, straight to strength after a glass of water
Shoulder Squat (with 2.5 kg weights) (taking elbows to knees) 15,15,15
Step Ups (with 2.5 kg weights) using alternate legs 15,15,15
Push Ups (real push ups on toes) 8,8,8
(I have never been able to do a "real" push up before so this was a first I have been trying to get to for some time now, but the form was weak and not especialy deep in the elbow bending, but none the less very challenging which is the whole point. I was thrilled to 8, will work on getting the form better and pushups deeper this week)
Burpees with dumbells (no jump) done with 1 kg weights 10,10,10
Bench Dip (feet uncrossed on chair) 10, 10 (to failure), 10 (to failure)
Get ups with 1x 2.5 kg weight with straight arm up, alternating arms 15,15,15
rest 60 seconds
QUESTION ON WEIGHTS Coach, you mention in your email, if you can do more, to increase your weights. My bigger weights are those round plates you put on a bar, not dumbell style. Do you think I should do the squats with more weight using the bar on the back of neck? In Pump I was doing 10kgs a side for the squat track, but I dont have that much weight at home and I could not afford to buy it (you'd think the plates were gold..). The max I can got to is 7kgs a side with the weight I have at home, or hopefully borrow more even more weight from my friend who owns a gym. I am squatting more deeply than I normally do in Pump though, could not see me being able to touch elbows to knees with 10kgs on each side, I'd fall over. I could also hopefully borrow the dumbell bars from my friend and add my borrowed plates to that as well. i'd love to buy some as I know I'd use them, but just not financially possible right now. What would be best? I will try to make it happen.
Breakfast 7.45am 1c whole oats, 1TBSP sliced almonds, 1 TBSP flax seed, little cinnamon, 1x apple. 1x golden kiwifruit tea
10.45 Morning tea
1/2c plain low fat yoghurt + 1/2 c frozen blueberries
12.30 Lunch
2 c lettuce with 3/4 c tomato, 1/4 c carrot grated, Coachs dressing, 95 grams tinned tuna. 1x apple.
2.45 Afternoon tea
1 apple,
4.45 1tsp peanut butter
Dinner 6.10 pm 150grams fish (gurnard), 1.5 c lettuce, 1 tomato, 1.5c brocolli
FLUIDS 3.2 litres + herbal teas
Exercise 9am-9.50am
Cardio (power walking up hills). 5 min warm up. High power for 2 mins, medium power for 2.30 mins
x3
No warm down, straight to strength after a glass of water
Shoulder Squat (with 2.5 kg weights) (taking elbows to knees) 15,15,15
Step Ups (with 2.5 kg weights) using alternate legs 15,15,15
Push Ups (real push ups on toes) 8,8,8
(I have never been able to do a "real" push up before so this was a first I have been trying to get to for some time now, but the form was weak and not especialy deep in the elbow bending, but none the less very challenging which is the whole point. I was thrilled to 8, will work on getting the form better and pushups deeper this week)
Burpees with dumbells (no jump) done with 1 kg weights 10,10,10
Bench Dip (feet uncrossed on chair) 10, 10 (to failure), 10 (to failure)
Get ups with 1x 2.5 kg weight with straight arm up, alternating arms 15,15,15
rest 60 seconds
QUESTION ON WEIGHTS Coach, you mention in your email, if you can do more, to increase your weights. My bigger weights are those round plates you put on a bar, not dumbell style. Do you think I should do the squats with more weight using the bar on the back of neck? In Pump I was doing 10kgs a side for the squat track, but I dont have that much weight at home and I could not afford to buy it (you'd think the plates were gold..). The max I can got to is 7kgs a side with the weight I have at home, or hopefully borrow more even more weight from my friend who owns a gym. I am squatting more deeply than I normally do in Pump though, could not see me being able to touch elbows to knees with 10kgs on each side, I'd fall over. I could also hopefully borrow the dumbell bars from my friend and add my borrowed plates to that as well. i'd love to buy some as I know I'd use them, but just not financially possible right now. What would be best? I will try to make it happen.
Sunday, September 20, 2009
FLP Day 7 (complete)
Wake up 7.20am
Breakfast 8.45
1c whole oatmeal, 1 TBSP almonds, 1 TBSP flax seed, 1grated apples. 1x golden kiwifruit tea
Morning tea 10.30 am 1/2 cup plain low fat yoghurt with 1/2 frozen blueberries (at the beach carpark).
12.00 (on the beach) Lunch. 1 c lettuce with 1 c tomato, 95 grams tinned tuna (was in oil but I tipped it all off and did not use salad dressing either) . 1 orange.
2.30 pm (late..) apple at the beach
4pm 1 tsp peanut butter
5pm Dinner 150grams rump steak with no fat on it. 1.5 c lettuce. 0.5 c tomato. .25c carrot grated, or less... 2x mixed biled brocolli and cauliflower
6.30pm 1x golden kiwifruit tea
FLUIDS 2.8 lites water
EXERCISE: Family fun day. See my post on Family Fun Day ideas (coming soon!)
Hike to Cathedral Cove beach and back, 45 minutes down hill and a 45+ minutes back up!
Then walk out to gather pipis and cockles at another beach 10 minute slow walk out over shelly sharp sand and 10 minute slow walk back. More on our family fun day here, and pics to come!
Breakfast 8.45
1c whole oatmeal, 1 TBSP almonds, 1 TBSP flax seed, 1grated apples. 1x golden kiwifruit tea
Morning tea 10.30 am 1/2 cup plain low fat yoghurt with 1/2 frozen blueberries (at the beach carpark).
12.00 (on the beach) Lunch. 1 c lettuce with 1 c tomato, 95 grams tinned tuna (was in oil but I tipped it all off and did not use salad dressing either) . 1 orange.
2.30 pm (late..) apple at the beach
4pm 1 tsp peanut butter
5pm Dinner 150grams rump steak with no fat on it. 1.5 c lettuce. 0.5 c tomato. .25c carrot grated, or less... 2x mixed biled brocolli and cauliflower
6.30pm 1x golden kiwifruit tea
FLUIDS 2.8 lites water
EXERCISE: Family fun day. See my post on Family Fun Day ideas (coming soon!)
Hike to Cathedral Cove beach and back, 45 minutes down hill and a 45+ minutes back up!
Then walk out to gather pipis and cockles at another beach 10 minute slow walk out over shelly sharp sand and 10 minute slow walk back. More on our family fun day here, and pics to come!
Our first Fat Loss Project Family Fun Cardio Day - Hike to Cathedral Cove
We started with a brainstorm session this morning just after breakfast about family fun cardio things to do. They were not too enthused at first and suggested McD's, or KFC knowing this would needle me (as we never eat that rubbish anyway!). Then we got “walk to park” and the ball started rolling. We had a good list when suddenly my husband leapt up and announced, get in the car, we're going to Cathedral Cove now. So we went with the moment and I packed up enough food for morning and afternoon tea and lunch, for me and them. And lots of water, all of which we had to carry down the hill though the bush (and what was left, carry it back up again). The Cove is a lovely place, it was used as a location in the Narnia movie Prince Caspian and several other movies and is famous for it's Cathedral like Cove through which you walk to yet another white sand beach. The whole coast there is a marine reserve, so apparently the snorkling is great (too cold to find out in September/Spring!)
The loos (toilets/bathrooms) were awesome, like a treehouse just back from the beach with windows up high enough that those on the beach could not see in, but those "on the job" get a "loo with a view" out the window through the ancient pohutakawa trees to the blue sea. Amazing! Did not want to leave the loo!
Then we drove to another beach (which will remain nameless) in protection of it’s shellfish treasures and we walked out to collect shellfish (pipis and cockles). It's a ten minute walk out fairly slowly as you have to pick a safe path between the very sharp shells and the sand in your barefeet. Ten minutes out plus 10 minutes back carrying the now half full bucket.
It's a 1.5 hour drive each way over scenic but windy hilly roads from where we live in Thames, which is also on the Coromandel Peninsula, but on the other side.
So we had a great day! And now we have lots more planned too! It was great to do things that did not revolve around food.
I’ll pop another post in soon listing all the activities we came up with so far to help give you ideas, but getting them involved with the decision was really great, it was our first family brainstorm too!
Below is a picture of a pohutakawa tree in flower (on Waiheke Island) that I found on the internet. They flower at Christmas. Nice to share some of New Zealand with you all.
Saturday, September 19, 2009
Fat Loss project day six, Saturday, rest day (complete)
Wake up 7am
Breakfast 8.10 am (now that was too long after waking up, I was too relaxed on the weekend. I started to feel hungry and I prefer to keep everything stable so I never actually feel hungry, so lesson learned!)
1c whole oatmeal, 1 TBSP almonds, 1 TBSP flax seed, 2 tiny little grated apples (= 1 normal apple) 1x golend kiwifruit tea
Monring tea 10.30 am 1/2 cup plain low fat yoghurt with 1/2 frozen blueberries. 1x golden kiwifruit tea
1.10 Lunch 2 c lettuce with 1x tomato, 170 grams chickn. 1 orange. 1 golden kiwifruit tea
4.45 pm (late..) apple + 1 tsp peanut butter
7pm 140g rump steak (no fat) 1.5 c lettuce, 1/2 c tomato approx . 1.5 c brocolli
7.45 1x kiwifruit tea
EXERCISE: None planned, rest day!
FLUIDS: Over 3.4 litres
Breakfast 8.10 am (now that was too long after waking up, I was too relaxed on the weekend. I started to feel hungry and I prefer to keep everything stable so I never actually feel hungry, so lesson learned!)
1c whole oatmeal, 1 TBSP almonds, 1 TBSP flax seed, 2 tiny little grated apples (= 1 normal apple) 1x golend kiwifruit tea
Monring tea 10.30 am 1/2 cup plain low fat yoghurt with 1/2 frozen blueberries. 1x golden kiwifruit tea
1.10 Lunch 2 c lettuce with 1x tomato, 170 grams chickn. 1 orange. 1 golden kiwifruit tea
4.45 pm (late..) apple + 1 tsp peanut butter
7pm 140g rump steak (no fat) 1.5 c lettuce, 1/2 c tomato approx . 1.5 c brocolli
7.45 1x kiwifruit tea
EXERCISE: None planned, rest day!
FLUIDS: Over 3.4 litres
Friday, September 18, 2009
Fat Loss Project Day 5 (complete)
Wake up 6.20am
Breakfast 7.05 am
1cup whole oats with 1 TBSP flax seeds and 1TBSP almonds and 1 grated apple all mixed in. 1x golden kiwifruit tea
10.30 1/2 cup low fat plain yoghurt + 1/2 frozen blueberries. 1x golden kiwifruit tea
12.30 Lunch 2 cups of lettuce, 170 g chicken, 1 cup tomato, Coachs dressing
1x orange. 1x goldenkiwifruit tea
Afternoon tea 3.45 Apple + 1 tsp peanut butter 1x golden kiwifruit tea
Dinner 6.30 pm 150 grams baked chicken. 1.5 c boiled veges (brocolli, cauliflower and brussell sprouts)
(no salad, not hungry for the extra)
FLUIDS: 2.9 litres + 4x golden kiwifruit teas
EXERCISE: DONE
9.00 am commence 10.00 am approx finish
Power Walking (up medium grade hills)
5 min warm up
2 mins intense, 2.45 mins less intense x2
Prisoner Squats 3 sets 30 reps
Bench Step Ups 3 sets 15 reps
Pushups (bench) 3 sets 15,20,20 reps (to failure on last set...)
Burpees (with jump) 3 sets 14 reps
Bench Dips 3 sets 20, 20 to failure, 15 to failure
Get Ups (with hand, no weights) 3 sets 14 reps
Breakfast 7.05 am
1cup whole oats with 1 TBSP flax seeds and 1TBSP almonds and 1 grated apple all mixed in. 1x golden kiwifruit tea
10.30 1/2 cup low fat plain yoghurt + 1/2 frozen blueberries. 1x golden kiwifruit tea
12.30 Lunch 2 cups of lettuce, 170 g chicken, 1 cup tomato, Coachs dressing
1x orange. 1x goldenkiwifruit tea
Afternoon tea 3.45 Apple + 1 tsp peanut butter 1x golden kiwifruit tea
Dinner 6.30 pm 150 grams baked chicken. 1.5 c boiled veges (brocolli, cauliflower and brussell sprouts)
(no salad, not hungry for the extra)
FLUIDS: 2.9 litres + 4x golden kiwifruit teas
EXERCISE: DONE
9.00 am commence 10.00 am approx finish
Power Walking (up medium grade hills)
5 min warm up
2 mins intense, 2.45 mins less intense x2
Prisoner Squats 3 sets 30 reps
Bench Step Ups 3 sets 15 reps
Pushups (bench) 3 sets 15,20,20 reps (to failure on last set...)
Burpees (with jump) 3 sets 14 reps
Bench Dips 3 sets 20, 20 to failure, 15 to failure
Get Ups (with hand, no weights) 3 sets 14 reps
Thursday, September 17, 2009
My identity as food
Was thinking about this as I walked the kids to school..so put it out there for your feedback and just to get it out of my head and "on paper" as such...A large part of my social identity (to me) is food. When friends come I bake homemade quiche (low fat with edam cheese etc), I make foccaia bread and home made hummus. My pavalovas are alwasy successful and sought after down to the last crumb. I love making food from scratch for people in kinda an italian mama sort of way. I love the summer and barbeques and mediterranean eating. We dont have a lot of flash stuff, but we do eat well and we grow a lot and food is where a lot of our engergy and money goes (rather than the tapware etc...). I love having friends to stay and bubbly as we watch the the sun set over the sea from our house or garden.
So how do I disentangle this food being part of my identity?
By the same token i know we all have to eat, food is not the enemy. Food is fuel. But I see it as more than fuel, it is also warmth, friendship, acceptedness, style, even some snob value that I dont buy specialty bread, hummus or cakes, I make them. The house may less than a mansion (which I would ever want anyway to be honest) but the food and the coffee are always good!
Lately i started learning mosaics which I so love. It is the first time in more than 10 years I have pursued a hobby. Since the kids were born and even before when i was really caught up in my professional life, my hobbies dropped away that I had enjoyed as a kid and young adult, like knitting, sewing, dressmaking, scrapbooking, crochet, photography, drawing, painting etc. So now I have a new "piece" of me that is nt related to food, wine or children! I think it has been important to go down this new track and find I am able to identify with things other than food. As the creative person I have always been.
So far the journey has been physical and about goal setting and determination to live, not die. Now I am thinking about deeper things, which seems quite right seeing as I am now officially on the second half of this journey
So how do I disentangle this food being part of my identity?
By the same token i know we all have to eat, food is not the enemy. Food is fuel. But I see it as more than fuel, it is also warmth, friendship, acceptedness, style, even some snob value that I dont buy specialty bread, hummus or cakes, I make them. The house may less than a mansion (which I would ever want anyway to be honest) but the food and the coffee are always good!
Lately i started learning mosaics which I so love. It is the first time in more than 10 years I have pursued a hobby. Since the kids were born and even before when i was really caught up in my professional life, my hobbies dropped away that I had enjoyed as a kid and young adult, like knitting, sewing, dressmaking, scrapbooking, crochet, photography, drawing, painting etc. So now I have a new "piece" of me that is nt related to food, wine or children! I think it has been important to go down this new track and find I am able to identify with things other than food. As the creative person I have always been.
So far the journey has been physical and about goal setting and determination to live, not die. Now I am thinking about deeper things, which seems quite right seeing as I am now officially on the second half of this journey
Fat Loss project Day FOUR (complete)
Wake up 6.50am
Breakfast 7.20 am
1cup whole oats with 1 TBSP flax seeds and 1TBSP almonds and 1 grated apple all mixed in, yum!
10.30 1/2 cup low fat plain yoghurt + 1/2 frozen blueberries. 1x wildberry tea
1.45 Lunch 2 cups lettuce with one large tomato + 150 g grilled chicken. Coaches salad dressing. 1 small banana. 1x golden kiwifruit tea (oh...yumm!)
3.45 Afternoon tea 1 tsp peanut butter + 1x apple Golden kiwifruit tea
Dinner 6pm 1c carrots and parsnip boiled. 1/2 c cabbage. 150grams steak with no fat. No salad as not hungry for more...
7.30pm 1x wildberry tea
FLUIDS: 3.4 litres water. 4x herbal teas
EXERCISE: DONE
9.00 am commence 9.50 am approx finish
Walking (up medium grade hills)
5 min warm up
2 mins intense, 2.45 mins less intense x2
Prisoner Squats 3 sets 30 reps
Bench Step Ups 3 sets 15 reps
Pushups (bench) 3 sets 15 reps (to failure on last set...)
Burpees (with jump) 3 sets 13 reps
Bench Dips 3 sets 15 reps
Get Ups (with hand, no weights) 3 sets 13 reps
Took Coaches advice as per day 4 email to increase which ones I could, set the goal and did it! Pretty much to the edge of my ability, say 90 - 95% effort where 100% means fall over and die of a heart attack..I am used to a lot of squats from Pump and I go fairly low, so my butt hits the couch behind me, then I know I've gone low enough.
COMMENTS: Was "naughty" in that I weighed myself this morning, could not help it, just brought new scales and had to use 'em! I was very pleased to see my efforts are paying off and I have lost 700 grams or about 1.5 pounds. I was 101.8 kg to start, new weight 101.1, roll on 100. something and then (drum roll...) 99 kgs. That has been by my goal for this year to reach "double digits" of 99 kgs by October 28, the one year anniversary of my start date back when I weighed 128 kg.
We did have a "99" party planned with champagne, but I will still be on this challenge, so maybe a toast with a herbal tea instead?! Not giving this up for nothing or no one!
Reflected in another post on "Food as my identity"
GOAL ACHIEVED!!!!!
Plus I have now lost just over half the wieght I planned to lose, so another milestone reached. My goal is 75kg by Oct next year, so half way was a loss of 26.5 kg. That is now at 26.9kg. Hey you've got to celebrate all the milestones! Even if it is only by blogging about them!
Breakfast 7.20 am
1cup whole oats with 1 TBSP flax seeds and 1TBSP almonds and 1 grated apple all mixed in, yum!
10.30 1/2 cup low fat plain yoghurt + 1/2 frozen blueberries. 1x wildberry tea
1.45 Lunch 2 cups lettuce with one large tomato + 150 g grilled chicken. Coaches salad dressing. 1 small banana. 1x golden kiwifruit tea (oh...yumm!)
3.45 Afternoon tea 1 tsp peanut butter + 1x apple Golden kiwifruit tea
Dinner 6pm 1c carrots and parsnip boiled. 1/2 c cabbage. 150grams steak with no fat. No salad as not hungry for more...
7.30pm 1x wildberry tea
FLUIDS: 3.4 litres water. 4x herbal teas
EXERCISE: DONE
9.00 am commence 9.50 am approx finish
Walking (up medium grade hills)
5 min warm up
2 mins intense, 2.45 mins less intense x2
Prisoner Squats 3 sets 30 reps
Bench Step Ups 3 sets 15 reps
Pushups (bench) 3 sets 15 reps (to failure on last set...)
Burpees (with jump) 3 sets 13 reps
Bench Dips 3 sets 15 reps
Get Ups (with hand, no weights) 3 sets 13 reps
Took Coaches advice as per day 4 email to increase which ones I could, set the goal and did it! Pretty much to the edge of my ability, say 90 - 95% effort where 100% means fall over and die of a heart attack..I am used to a lot of squats from Pump and I go fairly low, so my butt hits the couch behind me, then I know I've gone low enough.
COMMENTS: Was "naughty" in that I weighed myself this morning, could not help it, just brought new scales and had to use 'em! I was very pleased to see my efforts are paying off and I have lost 700 grams or about 1.5 pounds. I was 101.8 kg to start, new weight 101.1, roll on 100. something and then (drum roll...) 99 kgs. That has been by my goal for this year to reach "double digits" of 99 kgs by October 28, the one year anniversary of my start date back when I weighed 128 kg.
We did have a "99" party planned with champagne, but I will still be on this challenge, so maybe a toast with a herbal tea instead?! Not giving this up for nothing or no one!
Reflected in another post on "Food as my identity"
GOAL ACHIEVED!!!!!
Plus I have now lost just over half the wieght I planned to lose, so another milestone reached. My goal is 75kg by Oct next year, so half way was a loss of 26.5 kg. That is now at 26.9kg. Hey you've got to celebrate all the milestones! Even if it is only by blogging about them!
Wednesday, September 16, 2009
Fat Loss Project DAY 3 - complete
Nutrition:
Wake up 6.30am
Breakfast 7.30am
1c cooked old fashioned oats with 1 grated apple & cinnamon with 1 tsp flax seed or 1tsp almonds. 1/2 cup of peppermint tea (yuck! scrap that one..)
10.45am morning tea 1/2 c lowfat plain yoghurt and 1/2 c frozen blueberries. Wildberry tea
12.40 pm Lunch 2 cups lettuce, 1 carrot and 1 tomato as a salad with Coachs dressing.1x kiwifruit.
3.30 Orange, 1tsp peanut butter (Oh..just saw I can have 1 TBSP) Do you know how many years it has taken me to get rid of my peanut butter addiction?! I used to sit down and eat half a jar of the stuff, no worries! However I am being good and only hvaing my "ration"
6pm Dinner 1 chicken drum, baked with skin off in chopped tomatoes. 1- 1.5 cups of boiled veges (mostly brocoli) and two bits of potato. Was allowed salad and more veges, but honestly did not need it.
6.40pm Wildberry tea
That's it. I never eat after dinner...
FLUID: 3 litres water, 2.5 cups herbal tea.
EXERCISE: DONE
9.30 am commence 9.50 am approx finish
Walking (up medium grade hills)
5 min warm up
2 mins intense, 2.45 mins less intense x2
Prisoner Squats 3 sets 12 reps
Bench Step Ups 3 sets 12 reps
Pushups (bench) 3 sets 12 reps
Burpees (with jump) 3 sets 12 reps
Bench Dips 3 sets 12 reps
Get Ups (with hand, no weights) 3 sets 12 reps
COMMENTS: Those burpees still the hardest for me. But I found them actually easier if you speed up, you seem to bounce better, when I'm going really slow I dont have as much momentum. Weird...
New goal: On reading requirements for tommorow my goal is to increase on what I can do quite well which is squats 20 -30 per circuit, step ups (15) and a few more bench dips, say 15. The get ups and burpees and pushups will be the required 13.
I have decided not to do Pump tommorow, but will give it another go next Tuesday as hopefully I will be getting better at this routine.
I went out and brought a digital scale as the borrowed scale was too hard to read with any accuracy. Then read Coaches comment about weighing no more than once a week...Now that might be the hardest bit!
Wake up 6.30am
Breakfast 7.30am
1c cooked old fashioned oats with 1 grated apple & cinnamon with 1 tsp flax seed or 1tsp almonds. 1/2 cup of peppermint tea (yuck! scrap that one..)
10.45am morning tea 1/2 c lowfat plain yoghurt and 1/2 c frozen blueberries. Wildberry tea
12.40 pm Lunch 2 cups lettuce, 1 carrot and 1 tomato as a salad with Coachs dressing.1x kiwifruit.
3.30 Orange, 1tsp peanut butter (Oh..just saw I can have 1 TBSP) Do you know how many years it has taken me to get rid of my peanut butter addiction?! I used to sit down and eat half a jar of the stuff, no worries! However I am being good and only hvaing my "ration"
6pm Dinner 1 chicken drum, baked with skin off in chopped tomatoes. 1- 1.5 cups of boiled veges (mostly brocoli) and two bits of potato. Was allowed salad and more veges, but honestly did not need it.
6.40pm Wildberry tea
That's it. I never eat after dinner...
FLUID: 3 litres water, 2.5 cups herbal tea.
EXERCISE: DONE
9.30 am commence 9.50 am approx finish
Walking (up medium grade hills)
5 min warm up
2 mins intense, 2.45 mins less intense x2
Prisoner Squats 3 sets 12 reps
Bench Step Ups 3 sets 12 reps
Pushups (bench) 3 sets 12 reps
Burpees (with jump) 3 sets 12 reps
Bench Dips 3 sets 12 reps
Get Ups (with hand, no weights) 3 sets 12 reps
COMMENTS: Those burpees still the hardest for me. But I found them actually easier if you speed up, you seem to bounce better, when I'm going really slow I dont have as much momentum. Weird...
New goal: On reading requirements for tommorow my goal is to increase on what I can do quite well which is squats 20 -30 per circuit, step ups (15) and a few more bench dips, say 15. The get ups and burpees and pushups will be the required 13.
I have decided not to do Pump tommorow, but will give it another go next Tuesday as hopefully I will be getting better at this routine.
I went out and brought a digital scale as the borrowed scale was too hard to read with any accuracy. Then read Coaches comment about weighing no more than once a week...Now that might be the hardest bit!
Tuesday, September 15, 2009
Alcohol
I have to admit on Saturday night (pre Fat Loss Project) I overindulged in my last wine and allowed myself to drink whatever I wanted, which was just over a bottle , say 7 glasses. So I ate more, so yes I probably did put on a few 100 grams over the weekend. Normally I only have half a bottle, my husband has the other half and I so limit myself to being merry and relaxed , but not totaled.
However the last 4 times this year that I have "allowed" myself to drink what i please, it has been bad news, and I become a burbling mess saying stupid things (which i dont really remember saying) and i get hungry so i eat. So in many ways i am glad there is no wine for me for the next 6 weeks.
I used to be able to drink (and eat) a lot 2 or 3 bottles a night, several nights a week. But now it looks like i can only tolerate 2 -3 glasses before I get stupid on it...Of course as my weight and fat goes down, my tolerance for alcohol will get less too. At least I'll be a cheap drunk! Sorry about poor typing, tired~!
With alchoholisim running strongly in my family, i need to really consider this all and do some serious soul searching...It's been part of my "identity" to be the "party" girl, who can drink anyone under the table and is the life of the party. Now i struggle, I just cant drink that much anymore. This is all about finding a new me not just physically, but emotionally and to have a 180% shift in my social identity is a little
hard to get my head around.
However the last 4 times this year that I have "allowed" myself to drink what i please, it has been bad news, and I become a burbling mess saying stupid things (which i dont really remember saying) and i get hungry so i eat. So in many ways i am glad there is no wine for me for the next 6 weeks.
I used to be able to drink (and eat) a lot 2 or 3 bottles a night, several nights a week. But now it looks like i can only tolerate 2 -3 glasses before I get stupid on it...Of course as my weight and fat goes down, my tolerance for alcohol will get less too. At least I'll be a cheap drunk! Sorry about poor typing, tired~!
With alchoholisim running strongly in my family, i need to really consider this all and do some serious soul searching...It's been part of my "identity" to be the "party" girl, who can drink anyone under the table and is the life of the party. Now i struggle, I just cant drink that much anymore. This is all about finding a new me not just physically, but emotionally and to have a 180% shift in my social identity is a little
hard to get my head around.
Fat Loss Project DAY 2
Nutrition:
Wake up 6.30am
Breakfast 7.30am
1c cooked old fashioned oats with 1 grated apple & cinnamon with 1 tsp flax seed or 1tsp almonds. Wildberry tea.
Morning tea 10.30am
1/2 c low fat plain yoghurt with 1/2 c frozen blueberries, 1 Wildberry tea.
12.45 1 apple (only lunch I get to until I got home to the chicken and salad in the fridge..)
1.15 Lunch 2 cups of salad greens, Coachs salad dressing, 1 tomato and 2 small carrots as my cup of raw veges. 150 grams of chicken = 5.2ounces. 1 green tea and lemon (before I read that green tea has caffeine..)
Afternoon tea 3.45pm 1 orange (meant to ahve orange at lunch but only had apple, so have swapped lunch fruit for afternoon. 1 tsp peanut butter. Wildberry tea.
5pm 1x wildberry tea
Dinner 6pm 150 grams chicken, 1-2 cups salad greens. 1 tomato, bit of carrot (neglible), Coachs dressing, 3/4 c kumara (sweet potato), 1/4 c pumpkin
7.30pm 1x wildberry tea
Water 3.4 litres + 4x herbal tea + 2x green tea and lemon
Exercise: DONE
7.30 am commence 8.15 am approx finish
Cardio (eliptical trainer)
5 min warm up
2 mins intense, 3 mins less intense x2
Prisoner Squats 3 sets 11 reps
Bench Step Ups 3 sets 11 reps
Pushups (bench) 3 sets 11 reps
Burpees (with jump) 3 sets 11 reps
Bench Dips 3 sets 11 reps
Get Ups (without hands, seems I should be using my free hand, sorry!) (no weights) 3 sets 11 reps
and at 9.15am 1 hour Les Mills Pump at the gym
Comments: Thought i'd be really clever and do my 1 hour Pump session at the gym at 9.15 am. My power was down about 30% and afterwards i was just physically worn out, still am now at 2 pm. So looks like Pump will ahve to go West for six weeks. I really dont like to stop as I am committed to do it, but looks like I cannot cope with two sessions a day, especially without the benefit of coffee. I am guessing the worn out feeling is from the exercise. Wondering if it is the lack of tea of coffee, but feels more physical. It's funny because I ahve been working really hard at the gym for a year now, but I am stuffed as many of these things are new, so the body has to get more used to it.
Also I weighed myself at the gym (as i dont have scales) and found i weighed 102.6 kg, when i was 101.8 on Thursday last week. Putting this down to the fact I had already consumed 2 litres of water by that time, so my weight had jumped up. (have since borrowed a pair of scales from a friend so i can weigh prior to indulging in my water. As you can see I like my water...).
Please see my post above on my thoughts on alcohol....
Wake up 6.30am
Breakfast 7.30am
1c cooked old fashioned oats with 1 grated apple & cinnamon with 1 tsp flax seed or 1tsp almonds. Wildberry tea.
Morning tea 10.30am
1/2 c low fat plain yoghurt with 1/2 c frozen blueberries, 1 Wildberry tea.
12.45 1 apple (only lunch I get to until I got home to the chicken and salad in the fridge..)
1.15 Lunch 2 cups of salad greens, Coachs salad dressing, 1 tomato and 2 small carrots as my cup of raw veges. 150 grams of chicken = 5.2ounces. 1 green tea and lemon (before I read that green tea has caffeine..)
Afternoon tea 3.45pm 1 orange (meant to ahve orange at lunch but only had apple, so have swapped lunch fruit for afternoon. 1 tsp peanut butter. Wildberry tea.
5pm 1x wildberry tea
Dinner 6pm 150 grams chicken, 1-2 cups salad greens. 1 tomato, bit of carrot (neglible), Coachs dressing, 3/4 c kumara (sweet potato), 1/4 c pumpkin
7.30pm 1x wildberry tea
Water 3.4 litres + 4x herbal tea + 2x green tea and lemon
Exercise: DONE
7.30 am commence 8.15 am approx finish
Cardio (eliptical trainer)
5 min warm up
2 mins intense, 3 mins less intense x2
Prisoner Squats 3 sets 11 reps
Bench Step Ups 3 sets 11 reps
Pushups (bench) 3 sets 11 reps
Burpees (with jump) 3 sets 11 reps
Bench Dips 3 sets 11 reps
Get Ups (without hands, seems I should be using my free hand, sorry!) (no weights) 3 sets 11 reps
and at 9.15am 1 hour Les Mills Pump at the gym
Comments: Thought i'd be really clever and do my 1 hour Pump session at the gym at 9.15 am. My power was down about 30% and afterwards i was just physically worn out, still am now at 2 pm. So looks like Pump will ahve to go West for six weeks. I really dont like to stop as I am committed to do it, but looks like I cannot cope with two sessions a day, especially without the benefit of coffee. I am guessing the worn out feeling is from the exercise. Wondering if it is the lack of tea of coffee, but feels more physical. It's funny because I ahve been working really hard at the gym for a year now, but I am stuffed as many of these things are new, so the body has to get more used to it.
Also I weighed myself at the gym (as i dont have scales) and found i weighed 102.6 kg, when i was 101.8 on Thursday last week. Putting this down to the fact I had already consumed 2 litres of water by that time, so my weight had jumped up. (have since borrowed a pair of scales from a friend so i can weigh prior to indulging in my water. As you can see I like my water...).
Please see my post above on my thoughts on alcohol....
Monday, September 14, 2009
Fat Loss Project Day One - results
Nutrition:
Wake up 7am
Breakfast 7.30am
1c cooked old fashioned oats with 1 grated apple & cinnamon
(had no flax seed or almonds, added to yoghurt for morning tea). Wildberry tea.
Morning tea 11am
1/2 c low fat plain yoghurt with 1/2 frozen blueberries, 1TBSP slivered natural unsalted natural almonds, 1 TBSP flax seed (we call it linseed here I discovered..). Cup of green tea.
Lunch 2 - 3 cups of salad greens, Coachs salad dressing, 1 tomato 1/2 - 2/3 cup? (under 1 c anyway).210 grams of chicken = 7.4ounces. (Blow, I just realised I did my conversion from ounces to grams wrong!!! It should be about 150 grams which is about 5.2 ounces. Now I have eaten too much blimin chicken, I thought it seemed a lot...Live and learn...) 1 orange.
Afternoon tea 3.45
1x apple. 1x wildberry tea
Dinner 6 pm
1/2 c cooked cabbage
150 g chicken
2c salad greens
1 tomato
Coachs dressing
Water 3.4 litres + 3 herbal teas
Exercise: DONE
8.30 am commence 9.30 pm approx finish Cardio (walking)
5 min warm up
2 mins intense, 3 mins less intense x2
Prisoner Squats 3 sets 10 reps
Bench Step Ups 3 sets 10 reps
Pushups (bench) 3 sets 10 reps
Burpees (with jump) 3 sets 10 reps
Bench Dips 3 sets 10 reps
Get Ups (no weights) 3 sets 10 reps
Comments
No headache so far from the tea withdrawl which is good. It is only 7.15 pm and I am so weary tonight, must be the workout, could go to sleep now if I did not have so much to do..yawn...
Workout was challenging, hope it does not increase too quickly, may take a week or so to get into the routine of it. Bench presses hard, burpees harder. Soooo tired...
Wake up 7am
Breakfast 7.30am
1c cooked old fashioned oats with 1 grated apple & cinnamon
(had no flax seed or almonds, added to yoghurt for morning tea). Wildberry tea.
Morning tea 11am
1/2 c low fat plain yoghurt with 1/2 frozen blueberries, 1TBSP slivered natural unsalted natural almonds, 1 TBSP flax seed (we call it linseed here I discovered..). Cup of green tea.
Lunch 2 - 3 cups of salad greens, Coachs salad dressing, 1 tomato 1/2 - 2/3 cup? (under 1 c anyway).210 grams of chicken = 7.4ounces. (Blow, I just realised I did my conversion from ounces to grams wrong!!! It should be about 150 grams which is about 5.2 ounces. Now I have eaten too much blimin chicken, I thought it seemed a lot...Live and learn...) 1 orange.
Afternoon tea 3.45
1x apple. 1x wildberry tea
Dinner 6 pm
1/2 c cooked cabbage
150 g chicken
2c salad greens
1 tomato
Coachs dressing
Water 3.4 litres + 3 herbal teas
Exercise: DONE
8.30 am commence 9.30 pm approx finish Cardio (walking)
5 min warm up
2 mins intense, 3 mins less intense x2
Prisoner Squats 3 sets 10 reps
Bench Step Ups 3 sets 10 reps
Pushups (bench) 3 sets 10 reps
Burpees (with jump) 3 sets 10 reps
Bench Dips 3 sets 10 reps
Get Ups (no weights) 3 sets 10 reps
Comments
No headache so far from the tea withdrawl which is good. It is only 7.15 pm and I am so weary tonight, must be the workout, could go to sleep now if I did not have so much to do..yawn...
Workout was challenging, hope it does not increase too quickly, may take a week or so to get into the routine of it. Bench presses hard, burpees harder. Soooo tired...
First workout done
Man, I sweated like a horse in that workout. I am so pleased that is out of the way for the day...That was a real butt kicker alright. I can see how there is absolutely no way you would NOT lose weight doing the exercise and nutrition plan.
Speaking of food the oats with grated apple in it was yummy this morning. Right now I am not hungry in any way, but I know I have a date wih some yoghurt and berries at 10.30 am. I am off to the supermarket to try to find some flax seeds! Hope they have them in this town!
Speaking of food the oats with grated apple in it was yummy this morning. Right now I am not hungry in any way, but I know I have a date wih some yoghurt and berries at 10.30 am. I am off to the supermarket to try to find some flax seeds! Hope they have them in this town!
Sunday, September 13, 2009
Online stopwatch
I dont have a stopwatch, so I found this cool online one at http://www.online-stopwatch.com/full-screen-stopwatch. When I do my strength training in the room with the PC I'll be able to use it. Not sure how to handle the cardio, I may have to manually count the time in seconds in my head, until I can find a stopwatch (dont have a watch due to metal allergies).
Nearly Day One
It's 9.30 pm the night before day one and I just got my emails today with the food and exercise. Man I think I've given myself one heck of a challenge here...I will do it, but it will certainly be challenging, even to me who already goes to the gym and already eats (what I thought was) "clean" . I tried the workout in advance (small bits of it) and I was panting, from just a few reps. Boy that is some butt kicking workout there.
I've asked some Q's and waiting for replies (it's like 1am in the morning for Coach Rylan so he wont get them til the morning)
I asked about tea. I have a habit (of which I may need to be detoxed) of needing 2 cups of tea (with trim milk) in the morning. So I am going to go it hard on that. I know from times when I have missed my tea for whatever reason, I get a big headache. Must be withdrawl. So I will need to add panadol to the list for the first few days whilst my body weans itself of it's tea fix.
There will be hard sacrifices for all of us I think as we "detox" from whatever thing we had before, be it tea, coffee, soda, lollies, chocolate or meat pies. For some, this will be huge change.
For me the food plan is fairly similar to what I eat now in many ways, except less dairy. I have 3 serves of dairy a day right now, which is (for me) 1 c low fat yoghurt and 2 cups of trim milk (used on cereal and in tea or coffee). There is an extra piece of fruit. I normally have tinned tuna (about 90 grams) with salad for lunch. So this is fairly similar. I love my oats for breakfast! So pleased to see them on the list! Yay! They really give me that great low GI boost and are so filling. Coach has them cooked as porridge, but I usually have them as a muesli with a TBSP sultanas, TBSP pumpkin seeds and TBSP sesame seeds, plus a bit of trim milk to dampen things a bit.
I also really enjoy protein at lunch. This has been a new thing for me in the last year as I used to have sandwiches for lunch (6 - 8 slices of bread!). Now I have protein and salad, I am much fuller and happier. I seemed to need a lot of bread to feel full. Whereas the salad slows me down and I feel full with less food.
I havent found any one else but Ginnys blog. Where are you all fellow Guinea Pigs?
Well I'm about to have my last cup of tea for possibly six weeks...go to bed and try not to freak out at the enormity of it and just do it, one step, one minute, one day at a time - til it's done.
I've asked some Q's and waiting for replies (it's like 1am in the morning for Coach Rylan so he wont get them til the morning)
I asked about tea. I have a habit (of which I may need to be detoxed) of needing 2 cups of tea (with trim milk) in the morning. So I am going to go it hard on that. I know from times when I have missed my tea for whatever reason, I get a big headache. Must be withdrawl. So I will need to add panadol to the list for the first few days whilst my body weans itself of it's tea fix.
There will be hard sacrifices for all of us I think as we "detox" from whatever thing we had before, be it tea, coffee, soda, lollies, chocolate or meat pies. For some, this will be huge change.
For me the food plan is fairly similar to what I eat now in many ways, except less dairy. I have 3 serves of dairy a day right now, which is (for me) 1 c low fat yoghurt and 2 cups of trim milk (used on cereal and in tea or coffee). There is an extra piece of fruit. I normally have tinned tuna (about 90 grams) with salad for lunch. So this is fairly similar. I love my oats for breakfast! So pleased to see them on the list! Yay! They really give me that great low GI boost and are so filling. Coach has them cooked as porridge, but I usually have them as a muesli with a TBSP sultanas, TBSP pumpkin seeds and TBSP sesame seeds, plus a bit of trim milk to dampen things a bit.
I also really enjoy protein at lunch. This has been a new thing for me in the last year as I used to have sandwiches for lunch (6 - 8 slices of bread!). Now I have protein and salad, I am much fuller and happier. I seemed to need a lot of bread to feel full. Whereas the salad slows me down and I feel full with less food.
I havent found any one else but Ginnys blog. Where are you all fellow Guinea Pigs?
Well I'm about to have my last cup of tea for possibly six weeks...go to bed and try not to freak out at the enormity of it and just do it, one step, one minute, one day at a time - til it's done.
Friday, September 11, 2009
Countdown continues, last weekend of wine approaches...
I brought a nicer bottle of wine for Saturday night knowing this is potentially my last sip of the vine for six weeks (I only have half a bottle a week, so I'm not too bad!). Usually due to budget constraints, we are in around the $10 range, which gets a reasonable bottle of NZ sauvignon or merlot on special. Splashed out a little more and got an oaked NZ chardonnay by Jane Hunter. It's one we have had before and it was beautiful. Why is it so hard to get oaked wines now?! This one was (from memory) a complex wine and that is what I like about a (good) chardonnay. It goes on a journey through about five different tastes, from fruity, to buttery to nutty, to vanilla tones...mmmmm! A cheap chardonnay is a one trick pony and does not change like that. (Enough wine comment..)
Went for my power walk up the hills today, feeling great! Good to get that excercise out of the way early in the day. Really sets me up and I know I have done the most important thing I had to do and can get on with the rest of the day.
For the last year, I have put my excercise first (well that really means I put ME first). This is for the first time in more than 10 years, because with two children, I put myself last on the list. It irks the kids a little to be dragged to gym in the holidays, but they take lego etc and they cope. It has meant it would be diffulcult to find a part time job that fits around, not only the kids and school hours and terms, but also my gym and excercise committments. We are a one income family and though extra money would always be so nice, my husband is very supportive and has not pressured me to go back to work. I am very good at living on a budget and I sometimes bake, amke bread and do all the neat "home" stuff for them.
I use wholemeal flour, oil rather than butter, trim milk etc to reduce the fat and calories. And baking is a treat, not an everyday thing.
I also make my own yoghurt from scratch, if you guys want to know how, let me know, it's easy and of course it's cheaper. I reckon it must be better for you too in that it is "fresh" and therefore the good stuff in there will be more active.
Have a good day Guinea Pigs!
Went for my power walk up the hills today, feeling great! Good to get that excercise out of the way early in the day. Really sets me up and I know I have done the most important thing I had to do and can get on with the rest of the day.
For the last year, I have put my excercise first (well that really means I put ME first). This is for the first time in more than 10 years, because with two children, I put myself last on the list. It irks the kids a little to be dragged to gym in the holidays, but they take lego etc and they cope. It has meant it would be diffulcult to find a part time job that fits around, not only the kids and school hours and terms, but also my gym and excercise committments. We are a one income family and though extra money would always be so nice, my husband is very supportive and has not pressured me to go back to work. I am very good at living on a budget and I sometimes bake, amke bread and do all the neat "home" stuff for them.
I use wholemeal flour, oil rather than butter, trim milk etc to reduce the fat and calories. And baking is a treat, not an everyday thing.
I also make my own yoghurt from scratch, if you guys want to know how, let me know, it's easy and of course it's cheaper. I reckon it must be better for you too in that it is "fresh" and therefore the good stuff in there will be more active.
Have a good day Guinea Pigs!
Thursday, September 10, 2009
Before photo
Just finally forced myself to send in the "before" picture (in a swimsuit..). ARgghhhh! As I said in my email to the coach, this is a sign of faith! I believe that in a years time, I will be glad I have this (ghastly) picture to illustrate the "after". I really love "before and after" pictures on the internet and often search them out for added motivation, so in order to morivate others I need to do this. Just would rather people see them "after" than now, which is before...And this picture is actually my half way mark, having lost 26kgs already. Goodness knows what the first before pic at 128 kg would have looked like. I can honestly say I would not have agreed to such a photo then. Now I can only just cope. I am guessing I am the heaviest person to be doing this program? Guess I will find out soon when I see your blogs.
Wednesday, September 9, 2009
Countdown to starting on Sept 14!
Wednesday Sept 9.
Just five days til we all start the six week Go Sleeveless Fat Loss Project, for which I am a very willing and somewhat excited "guinea pig".
I started this weightloss journey last year (2008) on Oct 28 weighing 128 kg (282 pounds). Today I weigh 101.8kg (224 pounds). So I am well on track and only 300 grams (less than half a pound) off being halfway to my goal of 75 kgs (165 pounds) by October 2010. I am in New Zealand where we converted to metrics decades ago, however I will try to remember to convert to pounds and inches where possible for those using imperial measurements.
My user name "girl who clicked" refers to the fact that
a) I clicked (in my brain) that I had to lose weight, or die of some obesity related disease sooner rather than later and
b) I use the internet (clicking) to help support, educate and motivate me.
Somehow in my continuous search for more information, I was clicking around and found Gosleeveless.com and Coach Rylan. I have already learnt and read a huge amount about this topic of weight loss and nutrition online, in books and with my personal trainer in the past at the gym etc, so when saw Coach Rylans info online and read his free e-books and blog, I knew he was right on track with my philosophy garnered from these sources and saw he used a lot of the tools that I had starting using already. So of course I have jumped at the chance to gain more information, and lose more weight and tone up even more, from commitment to this Fat Loss project.
Even prior to the Project, I had started putting some steps from his free e-books into place and added interval training (power walking uphill) in the past three weeks 2-3 times a week. My weight had been a bit stuck on the 104 kg level for nearly six weeks, but this alone kicked my butt and I lost about 800 grams a week for the last 3 weeks. This is in addition to the strength training (Les Mills Pump) I already do twice a week. Since I started last year I now eat very well 99% of the time, no processed foods, I watch portions, eat fruit and veges, low GI, protein, low fat, no takeaways. I bake, so I eat the odd lick of the bowl and enjoy half a bottle of wine on a Saturday night with my husband. I suspect this will not be the case for the next six weeks..? So I will make sure I enjoy my last wine this weekend, before I drop the alcohol (for six weeks at least). Celebratory bubbly at the end aye?!
So what am I hoping to get out of this?
Learn more about excercise and nutrition (and apply it)
Continue to tone up more, all over, but specific "areas" of concern are thighs, butt, tummy and arms
Focus on fatloss, rather than weightloss
Have my butt kicked for a special six week push, ahead of summer
Become even stronger again, both physically and mentally.
Be able to help and inspire others to lose weight without the need for pills or surgery
Just five days til we all start the six week Go Sleeveless Fat Loss Project, for which I am a very willing and somewhat excited "guinea pig".
I started this weightloss journey last year (2008) on Oct 28 weighing 128 kg (282 pounds). Today I weigh 101.8kg (224 pounds). So I am well on track and only 300 grams (less than half a pound) off being halfway to my goal of 75 kgs (165 pounds) by October 2010. I am in New Zealand where we converted to metrics decades ago, however I will try to remember to convert to pounds and inches where possible for those using imperial measurements.
My user name "girl who clicked" refers to the fact that
a) I clicked (in my brain) that I had to lose weight, or die of some obesity related disease sooner rather than later and
b) I use the internet (clicking) to help support, educate and motivate me.
Somehow in my continuous search for more information, I was clicking around and found Gosleeveless.com and Coach Rylan. I have already learnt and read a huge amount about this topic of weight loss and nutrition online, in books and with my personal trainer in the past at the gym etc, so when saw Coach Rylans info online and read his free e-books and blog, I knew he was right on track with my philosophy garnered from these sources and saw he used a lot of the tools that I had starting using already. So of course I have jumped at the chance to gain more information, and lose more weight and tone up even more, from commitment to this Fat Loss project.
Even prior to the Project, I had started putting some steps from his free e-books into place and added interval training (power walking uphill) in the past three weeks 2-3 times a week. My weight had been a bit stuck on the 104 kg level for nearly six weeks, but this alone kicked my butt and I lost about 800 grams a week for the last 3 weeks. This is in addition to the strength training (Les Mills Pump) I already do twice a week. Since I started last year I now eat very well 99% of the time, no processed foods, I watch portions, eat fruit and veges, low GI, protein, low fat, no takeaways. I bake, so I eat the odd lick of the bowl and enjoy half a bottle of wine on a Saturday night with my husband. I suspect this will not be the case for the next six weeks..? So I will make sure I enjoy my last wine this weekend, before I drop the alcohol (for six weeks at least). Celebratory bubbly at the end aye?!
So what am I hoping to get out of this?
Learn more about excercise and nutrition (and apply it)
Continue to tone up more, all over, but specific "areas" of concern are thighs, butt, tummy and arms
Focus on fatloss, rather than weightloss
Have my butt kicked for a special six week push, ahead of summer
Become even stronger again, both physically and mentally.
Be able to help and inspire others to lose weight without the need for pills or surgery
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