Mulligan

From Wikipedea:  A mulligan, in a game, happens when a player gets a second chance to perform a certain move or action.

That is what I need Michelle.. a do-over for the last 2 weeks!  I haven’t done the fitness test, kept to the meal plan, or done the exercise.  I haven’t even participated in the weekly surprises, logged into the forums, or watched any videos.  My weight has stayed pretty much the same – maintaining is never an issue, but I still have more to lose!

My goals.. 48kg, and to work towards a 5km run in October (28th) for a PB.  Let’s face it.. I’m vain!  I want to look hot in my bikini for summer and have a flat washboard stomach – muscular, not skinny.

It is time to make decisions to support that goal – and that comes down to diet.  Plain and simple.. the skinny is in the food. 

What have a done today to help achieve my goals:

• Went for a 3km run (25mins);
• Had the Chicken Involtini for dinner;
• and blogged!

Week 2: Wednesday

Today was not good.

 

That is all.

Week 2: Tuesday

Today was very busy!  I had my haircut at 9am, and then it was off to the park with the kids!   I did awesomely food wise, except that I was late home and ended up getting takeout for dinner (a seafood basket from Red Rooster!).  I also skipped the gym due to the lateness of the day.  It was an unavoidable consequence of school holidays – some days I will need to be at the lab until late in the day so I can get my results!

But lesson learnt.. I need to make sure D is on board with cooking dinner or that I have a spare meal in the freezer ready to cook.  Let’s not mention that I had some lasagne in there already that I could have eaten, or that the Pork was already defrosted!  I should have taken my yogurt with me and I could have eaten that during a break instead of hanging out until 7pm to go home with nothing to eat since midday!  It won’t happen again, and was my official treat meal – I didn’t have my afternoon tea so I am hoping that the meal didn’t come to much more then the 450cals to keep to goal!

Otherwise food was good:

• Breakfast: oats with a cup of tea
• MT: Bodywise Bar  120 cals
• Lunch: Egg and lettuce sandwich w/mustard
• Dinner: Seafood basket (only 1/2 chips) plus a coke zero
• Other:choc o’lait with skim milk added.

I didn’t have much water today either which explains the headache!

Housework wise, I got my dishwasher run done this morning and a load of washing out, but never had a change to bring in and fold.. hopefully will have some time for that tomorrow!  Right now I am pretty smashed so heading off to bed!

Week 2: Monday

It is school holidays, which means some major schedule re-shuffling!  I made it out for a quick shop this morning, and then took the kids to the Zoo and then Maccas for lunch.
I’ve done okay food wise so far today after lasts nights total blow-out!  I mean seriously, who eats 3 magnum ice creams AND a drumstick ice cream as well??  There was no need for it.. I had dinner all ready to cook but because I had ‘blown out’ and had a bit of popcorn chicken from KFC that morning, I seemed to just let it all just go to shit!  I just wanted it so bad!
But anyway, it is time to move on. 

• Breakfast: oats with a bit of honey; cup of tea
• Morning Tea: Bodywise Bar
• Lunch: Jen’s Lasagne serve
• Afternoon Tea: 3 chicken nuggets, yogurt, cup of tea
• Dinner: Pan-fried Fish

And then it will be off to the gym for my workout, a small protein shake and then off to bed nice and early!  I can do this!

UPDATE:  I had a mini protein shake (teaspoon of protein powder and half a cup of milk) before heading to the gym.  Got through the lower body workout no problems, and have had a chocolate milk (choc o'lait) before bed.  I am tired now so it is off to bed for this little chooky!

Preparation for Season 3: Week Two

This first week didn’t go to plan, probably due to a significant lack of planning!  I had my confirmation presentation on Wednesday, and public speaking is a big deal for nearly everyone.  I think I can forgive myself as I hadn’t had to time to begin the good habits I really needed to be in place for times like these!  So that is my goal this round… to get those habits firmly in place so ‘red flags’ are easier to deal with!

The week didn’t go too bad really, well, until Wednesday night when I decided to celebrate.  A little too much celebration has taken place – late nights and alcohol, take out as well.  I don’t feel too great to be honest, tired, and my belly just feels.. off. I had a huge shock this morning when I weighed in at over 54kg – I was 53kg on Wednesday! But I know how to make this program work.  I just need to JFDI, so today I did.

• Breakfast: egg on toast (220cals)
• Morning tea: Bodywise bar (125cals) and berry muffin (150cals)
• Lunch: Beefy Salsa and couscous  (350cals)
• Afternoon tea:  Yogurt -Tamar valley (150cals)
• Dinner:  Jen’s lasagne (300cals)

And if I get hungry later.. I have my small tins of baked beans.  I’ve had three cups of tea as well.  It is nearly 5pm and I am not yet hungry for the lasagne so I think my couscous meal is a good filler!

110g of lean beef, 1/4 jar of doritos salsa dip, a pinch of taco seasoning, 1/4 cup of couscous (w/ 1/4 cup of water and a pinch of a stock cube) – very easy, very yum, and around 350cals I think.  I know I have gone over 1200 calories for the day, but I have made good choices about what I am eating.

The best thing is though, I cleaned out the fridge and got my shopping done for my meal plan!  That means I actually have half a chance of following it! I’ve just started with planning my dinners – lunches tend to be a bit erratic and although I have ‘options’ I don’t want to be confined to certain meals on certain days.  I can have either  leftover Lasagne, an egg and lettuce sandwich, a nicoise salad, or whatever other leftovers I have!  Snacks shouldn’t be too much of an issue either…  have my vita wheat biscuits and Cruskits, Bodywise bars, yogurts, and baked beans.  And breakfast will be my standards oats or special K with fruit.

I am feeling really positive about this week – but for now, tonight is what I need to focus on.  Tonight I will do my best to set up myself for great hot body for summer!

Measure Up!

Yup, that time again!

Not quite so scary this time though!

 

Chest:  83

Waist:  81

Hips:  88

Thigh: L/ 48  R/ 47

Weight: 53.0kg

Gear up!

I love this task!

Okay, so I am already a gym member, have a punching bag out the back, and my iPhone with Runkeeper for keeping distance for runs, but I love to ‘gear up’ for each round!

So the picture to the right:

• Halo headbands
• Polar FT4 HRM
• Lorna Jane pants and slogan shirt
• Nike running shoes
• Adidas running belt

Not included in the pic but essential none the less:

• BPA-free water bottle
• Hat suitable for running or outdoor sports
• Sunscreen (good quality!)
• A good pair of sports socks
• gym towel (still need to get a good one of these!)

Other things I have bought for classes and just for fun:

• boxing gloves and bag
• gel seat cover for RPM
• Gym bag (I have the Lorna Jane rustic bag which I adore! – see below)
• and a running skirt.. just coz they are awesome!

 

CQPhysio Spring Classic

 

So it is my first race of the season, and remembering back to 12mths ago, I started the 12wbt with a goal of a sub 30 5k race.. which I acheived by the end of the round.  Here I am 12 months on and competing in my first race since I hit that goal in October 2010.  I haven’t been training for running, I’ve done a round of lean and strong and the only running training I have done was a 3km run 2wks ago, and a 6km run on wednesday!  I went into this race thinking that maybe I would be around the 30min mark.. I astounded myself however and took to running like a duck to water.  Once I got my feel for it.. I ran!

 

Results:  http://www.intrainingevents.com.au/downloads/springclassic2011.htm

I came in 30th overall, 9th female, with a PB of 28:57mins!  I am stoked with that!

The event was a fantastic one, the organisers are a new business “Human Race Events” who are trying to bring a bit more for the massive running community in Rockhampton.  It was great with proper ‘chip’ timing, race shirts, water bottles and even a stubby holder in the race pack.. free muffins at the end of the race and a coffee supplier there as well.  There was live entertainment too – fantastic singer and band!  They had trophies for the winners but I would love it if they could organise ‘finisher’ medals – I reckon there would be a lot more ‘newbies’ turning up for it!

One thing that was interesting.. last night I had been looking at doing my first aid certificate and while Nat was getting her foot iced with the Ambulance lady, I mentioned that I was trying to contact her yesterday to see if she would do her first aid with me so I am not all alone.  Now the ambulance ‘officer’ said she was a member, you volunteer for a minimum of 20hrs a year and that qualifies you for free first aid updates and training!  So now I am like ‘a door just opened right in front of me’ – like fate put me on a path and led me right to the front door!  Now, do I have the balls to open it!

Look how far I have come..

http://jenifer-myfooddiary.blogspot.com/2010/09/before.htmlfo

 

On the weekend before I head into my 4th twelve week challenge, I would like to take a moment to look at how far I have come! I joined the pre-season smack bang on 60g and was just under 58kg for kick off.  I started round one in 2011 just 2kg lighter then that having put back on the weight I lost.  Another 4kg disappeared in round 2, and now I will lose another 3-4kg to get to my goal.

I have come such a long way since then, not so much on the scales, but in my fitness and my lifestyle.  I have so many better habits now.. just simple things like only ordering the wrap at a takeout and not the chips and diet cola that go with it.  I have to laugh though.. I found it so hard, at first, to justify not ‘saving’ money by buying the chips and drink – wake up girl.. you are spending less and saving your ass from all those extra calories and chemicals!  I’ve also easily adjusted to natvia instead in my tea and not having carbs for dinner!

I know I will do better this round..  I will see big changes in my health and habits and truely succeed!

Aiming High!

My goals for the next 12 months:

1 Month Goals

Benchpress 25kg  and lose the last 3kg (ie. 50kg or less))

Currently benchpress 15kg in 3x 8 reps, increase by 2kg each week.

I will need to stick fairly closely to the meal plan for this first four weeks, but should be okay to increase my cals to maintenance after that.

3 Month Goals

Benchpress 40kg loss 5kg (ie. 48kg)

I will keep increasing by 2kg each week, but I need to organise a spotter for these days.  I will make sure I am getting plenty of protein and vegies for good muscle building in this time too!

6 Month Goals

Maintain strength, build up running to 10km runs regularly.

I haven’t really thought too much beyond this round outside of maintaining both my strength and cardio fitness with a good balance.  I will build up to 10km runs over the Christmas holidays and go from there!

Excuses.. Yes, I have more!

Internal excuses

1. I'm scared.

Feel the fear and do it anyway. Get the doctors appointment and get started with getting proper treatment!  Once I get used it, I am fine!  It is just that initial busting out of the comfort zone that is difficult.  But I know I can do it, so just do it!

2. I'm tired

Go to bed early, and set the alarm to wake up in the morning at the same time every day!  The last three days I have been waking consistently at 6:50 so I might try 6:40am for the rest of the week and see how I go!

3. I haven't eaten

Get organised and plan your food! This is a huge part of why I have not done as well as I could have in previous rounds.. I need to organise my meals and get some good food habits going.  I don’t want to be bloated, dehydrated, or hungry during a workout!

External Excuses – controllable

1. Phone not charged, equipment not ready.

Get your stuff organised and ready to go - keep a routine for water, charging the iPhone and keeping my gym clothes clean!  I have been doing excellent with managing these things with a simple good routine!  I now have my routine up on the fridge so I know what I need to do without thinking!

External Excuses – not so controllable

1. Work, study, or other commitments getting in the road

Stay on top of your commitments at work and keep organised.  Damage minimisation is the key here and a good balance is essential to maintain focus in all the aspects of my life!  If the kids are sick, work from home, if it is raining, head to the gym.. just find a way!

Creating an Upward Spiral!

It is time to reverse the flow of my life from downward spiral to upward spriral!  I am crawling out of the hole and getting a foothold back in my life (or grabbing hold of the steering wheel as Mish would say!).

So this is day three of my new life and I am rocking it!  I am waking up and instead of jumping on the computer, I am hanging out washing and getting the kids sorted, and breaky dishes washed.  I am planning my day out, working out what I need for dinner, and all that before I even leave the house.  I have been making great progress at uni, slowly but surely getting things done, keeping on top of the kids stuff, and even getting to the gym.  My food hasn't been so great - but it is getting better.  Having a 'start day' seems to make me feel like it is okay to wait.. it's a great excuse!

Anyways, I need me beauty sleep - no more staying up late for me! 

Oh. I ran 6km tonight - first big run in ages!  Feeling good!

Rock Bottom... Da Dum!!

 Oh Yeah!  I think I am there.. that magical place known as "Rock Bottom".  Well, at least I hope that is where I am as I sure don't want to get any lower.  Oh.. hold on.. Dave just passed me the last Vodka Mudslide.  I think I just dropped a little lower!

It has been one of 'those' weekends.  I just slipped a little, and then slipped a lot, and then made excuses and justified.  I justified it all so well that it meant I could indulge a little more.. it was my 'last hurrah' afterall.  My diet this weekend has been awful.  And it shows.  I have two pimples that popped up (excuse the pun) this morning, the bags under my eyes are horrendous, and my gut is bloated beyond belief.  I am so glad I am not taking photos today as I would be ashamed for Mish and Co. to see how quickly I have let myself go.

It's not even that I went over calories, but I have just eaten crap!  And kept on eating when I was full, and then having some more.  Eating with intent to harm.  Chocolate, alcohol, chips, fried crap, and take away noodles.  I don't even feel guilty about it, slightly ill though, but not guilty.  I guess that is a good thing, food shouldn't be something to feel guilty about, but by gosh, I wish I felt repulsed or something.  It would make it so much easier to change!  But I can see it more clearly now - I can see that I NEED this.  Not just for my food habits, but for my family.

I need to get organised in all aspects of my life.  I have been getting progressively lazier and lazier over the last year or two.  Spurred on by the comments from people about how wonderfully amazing I am to be juggling so many commitments.  The truth is that I am not juggling them at all, just swirling them around the table so at the right angle it looks like I am juggling them.  I am failing at everything.  My kids are playing too much computer and fighting with other all the time.  The house is a mess.  My uni.. well, who knows how I manage to get by with how little I actually do.  It is impressive that people think I am doing okay when to me, I am so obviously not doing okay!

So today I made some steps to change.  I tidied up the kitchen and have done up my basic routine.  I need to stick to it now.. for a month.  Then it will be a habit - and unbreakable!

It is time to accept, change, and re-build my life!

Base measurements

I figured I had better get in and get some basic records started for my lean and strong journey this round!  So off to the gym went this little black duck!

• 3x 400m rows/ 400m sprints
• The row I can do in 2mins, the sprints were at 10km per hour
• Bent over row (20kg)
• Chest Press (15kg)
• Tricep (10kg)
• Shoulder Press (10kg)
• Dumb-bell Bicep curls (2x 5kg)
• Squats (25kg)
• 15 sit-ups; 1min plank; 15 twisting crunches
• plus a bit extra on abs and another 400m sprint at 11km/hr for fun!

It felt so good to get back into it!  I am gonna be killer sore tomorrow though!

Preseason Task No. 1: Introduce Yourself!

Hello, my name is Jenifer.

I’m 36 years old, turning 37 on the day of the finale for this round (Yippee!). I have a partner, Dave, who I have been with for nearly 19 years (Oct 28 is our anniversary) and we are getting married on that day the year after – our 20th anniversary.  I have three boys, 6,8, and 12yrs old and they are all ‘special needs’.  My eldest has Asperger’s syndrome, my younger two have verbal dyspraxia.  With my youngest, the problem is has been quite severe and he has only just started talking this year.  Some people seem to give me a lot of credit for this.. they tell me I must be a wonderful mum to cope with them but that is just so not true!  Any mothering talent I have is because they are wonderful kids.  They are not extra work, not really – speech therapy and dealing with the social side of my eldests asperger related behavior has been the hardest part – but I wouldn’t trade them for all the world!  They are the ones who go the raw deal, not me!

Now, wife and mother may be my most important ‘roles’ in this life, but it is only a small part of me.  I have been studying for many years now and have my degree and Honours, in Biomedical Science and am now doing my PhD – I just started this year so it is very much a work in progress!  I love what I do and am very lucky to blessed with the intelligence to be able to do it. 

On top of those commitments, I have one more aspect of my life which presents challenges.. my mental health.  I have a panic disorder with agoraphobia.  I am mostly recovered, in that I can live a normal life without panic attacks, but the shadow is still there.  It comes up as I try to get near the edge of that comfort zone.. the ‘I can’ts’, the ‘What if’s’, and even the ‘I don’t want to’, these happen because sometimes it is just too hard.  I mean, who ‘dreads’ a night at the movies or going out to dinner?  What is a life where ‘having fun’ suddenly evokes fear – a commitment to do something, anything seems to be my trigger right now.  Just in case it is ‘all too much’.

I want to change, need to change, fear the change… but change I will.