Today has been a hard day. Both with my exercise and life in general. It began with a gain on the scales and just kept getting worse...
I don't know what happened with my scales.. it was the new ones that were evil and gave me a 0.55g gain on last week. My other scales were a loss - a very small one, but still a loss! I am thinking it was the pizza and garlic bread from the night before come to haunt me! I am going to be a lot more careful with my food and have even done a bit of planning and shopping.
I cooked up the chicken soup - how quick and easy was that! But doubled the recipe and used more chicken as I didn't want to eat the dessert. I've got two serves left - though I really don't know if they are proper serves or not - I just estimated what looked like a decent amount to eat (I got 7 meals all up out of it, with one being a double serve for hubby so it should be about right!). I also bought the ingredients for dinner tomorrow night, and lunch and dinner the next night. No excuses!
I did bum out for lunch today had steamed rice, stir-fry veg, and thai green chicken curry - but it was in a small 300mL?? serving bowl so hopefully that minimises the damage. I didn't have my afternoon snack to make up for it! and dinner was pretty light so lets hope I was at least near my 1200cal range.
So the gym.. I had to do it in the afternoon as I had a job interview at 10am, not to mention drama with kids in the morning as well! Grr! Anyways.. I got to the gym and did my 15mins on the rower - longest I have ever been on the damn thing - and made it 2.6km. Then I started the abs workout - groan. I couldn't do the Aeroplanes - it just hurt my shoulder, so I just did the lifts without the L/R thing - hold for 10secs and repeated that 5 times each set (assuming the 15x was a typo). The planks were great, I did 20secs on toes, 10secs on knees.. repeat 4 times. The side twists were okay... I'm not sure if it is doing anything though, crunches all good, side crunches fine (though my left side seems to have less flexibility), reverse plank I couldn't even do one of... and I can't seem to get the picture up at the moment to see what I was doign wrong. I would like to note that at this point I was in tears AGAIN! - two days in a row I have cried at the gym! Reverse crunches were fine, but the leg extensions were horrid. I tried the holding for 5 secs but could only make it to 3 secs and then could only do about 3reps each side.. I had to go back to 1sec for the whole 15 reps! I was so upset, and still am. I am so peeved at myself for not being able to do the exercises I need to. I'm annoyed that there are typos in the program which mean I don't know if I am just being a whuss or not - I just feel so inadequate. I'm not giving up though... I am more determined to keep going so I can see those improvements. In Mish we Trust.
Sigh.. anyways... it took me 1hr and 15mins for today.. so much for a 'quick' one! And then I came home and cooked dinner, cleaned up after dinner and sat down and here I am. Almost bed time so I will have to get up and chase the kids very soon!
I'm glad today is over.. but I will be checking the program for tomorrow to make sure I can follow it!
Wednesday, May 25, 2011
Tuesday, May 24, 2011
Day Two.. Blah Blah Blah
It seems things can never stay up for long.. they must always come down again and that is where I am today! Two kids home sick, the sniffles, and feeling like poop. I made it to the gym for my workout (my eldest is 12yo and the neighbours are pretty good at keeping their ears out for them) and topped up at 255calories for the session.. again down from yesterday.
It started off a bit down even.. the crosstrainer is my worst enemy! I just don't have the weight behind me to make it work I think.. I never seem to get too far on it and feel terrible afterwards! So ten minutes on that and I was already feeling pooped! Leg press was great... started at 86kg x12, tried 91kg and managed to do 12, so tried 100kg and managed 8 reps. Ripper! That is double my goal weight! The hamstring curls and leg extension machines were fine.. 30kg of 3x12 and 23kg 8/11/9 reps each set. Lunges ended up with me nearly in tears... I tried with 3kg dumbells and 3reps into the middle set on my left leg and my knee gave in a bit. I just need to practice more but it is one of the exercises where you don't really feel it until you 'really' feel it. So lots more lunges (without dumbells) for me until I get my form right. I had a similar issue with twisties - I could not physically get into a position to do them so I did the side crunches instead. Tomorrows work out has both so I think I might just try holding a half sit up postion for a while instead!
Now, food is an issue.. I had to get up and eat twice last night! And it wasn't a hunger I could ignore either - totally ravanous vacuum type feeling - not just belly rumbling! I'm not calorie counting right now, and can't follow the meal plan exactly either but I am trying to stick as close as possible to it. I'm hoping I just need those extra calories to put on muscles! The scales this morning didn't look so positive though!
It started off a bit down even.. the crosstrainer is my worst enemy! I just don't have the weight behind me to make it work I think.. I never seem to get too far on it and feel terrible afterwards! So ten minutes on that and I was already feeling pooped! Leg press was great... started at 86kg x12, tried 91kg and managed to do 12, so tried 100kg and managed 8 reps. Ripper! That is double my goal weight! The hamstring curls and leg extension machines were fine.. 30kg of 3x12 and 23kg 8/11/9 reps each set. Lunges ended up with me nearly in tears... I tried with 3kg dumbells and 3reps into the middle set on my left leg and my knee gave in a bit. I just need to practice more but it is one of the exercises where you don't really feel it until you 'really' feel it. So lots more lunges (without dumbells) for me until I get my form right. I had a similar issue with twisties - I could not physically get into a position to do them so I did the side crunches instead. Tomorrows work out has both so I think I might just try holding a half sit up postion for a while instead!
Now, food is an issue.. I had to get up and eat twice last night! And it wasn't a hunger I could ignore either - totally ravanous vacuum type feeling - not just belly rumbling! I'm not calorie counting right now, and can't follow the meal plan exactly either but I am trying to stick as close as possible to it. I'm hoping I just need those extra calories to put on muscles! The scales this morning didn't look so positive though!
Monday, May 23, 2011
Lean and Strong Day One
The Mishelle Bridges 12 Week Body Transformation includes a Lean and Strong Program for those at, or near, goal weight and wanting to tone up. This is the second round it has been running and my second attempt. Last round I did the first four weeks and changed to Lean to Fit as I as a little overwelmed by the program itself - pyramid sets, super sets, whatthehell sets?
Today was my first day and first session.. 9am at the gym!
I was hoping to go into the general area but it was overrun with a group of women on the cardio equipment so I headed to the ladies only area thinking I would come back for the rest of the workout.
Alternating tready and rowing done.. about 2.30mins for each. I started at 11km/hr on the tready but dropped to 10km/hr for the last two sets, and the last set on the rower was closer to 3mins! Heartrate was right up there! I had my HRM running but pretty much forgot about it after this point...
Ok, so lat pull-downs were down with the handles rather then the bar. There is no lat pulldown machine with a bar in the gym and that bar was hooked up to the freedom machine - about 2in out of my reach (I hate being short some days) and the only trainers around were busy. Feeling a bit blah about that but I am sure I will get over it. I will mention something to the gym folk and see what I can do.. I could have used the freedom machine in the girl area - at least I can set the arms wide.
The rest of the workout went exactly as Mish stated.. I used recommended weights all round. Two exercises I struggled with though.. the tricep one - I used two hand weights (3kg) and did the same movement. I just felt like I didnt' have control of the barbell and my shoulders were working rather then my triceps, and the sit-ups. For the full sit up I hooked my feet up under the pilates machine (irony anyone?) for the first set and managed 12 but struggled, next circuit I only managed four and then switched to crunches for the rest.
Oh, I also had trouble with the shoulder press... my neck kept hurting so I think I need to build up my upper body strength before doing some of the exercises - no point over-reaching if I am not getting the benefit of the exercise!
Anyways.. I checked my HRM just as I went to do my abs circuit and it was over 340cals, and I stopped straight after I completed my circuit for a whopping 366cals! I am totally blown away! I wasn't even trying to push my cals up, was stuffing around changing equipment and setting up barbells as well! I might see if I can pull a 400 cal session in the morning!
Today was my first day and first session.. 9am at the gym!
I was hoping to go into the general area but it was overrun with a group of women on the cardio equipment so I headed to the ladies only area thinking I would come back for the rest of the workout.
Alternating tready and rowing done.. about 2.30mins for each. I started at 11km/hr on the tready but dropped to 10km/hr for the last two sets, and the last set on the rower was closer to 3mins! Heartrate was right up there! I had my HRM running but pretty much forgot about it after this point...
Ok, so lat pull-downs were down with the handles rather then the bar. There is no lat pulldown machine with a bar in the gym and that bar was hooked up to the freedom machine - about 2in out of my reach (I hate being short some days) and the only trainers around were busy. Feeling a bit blah about that but I am sure I will get over it. I will mention something to the gym folk and see what I can do.. I could have used the freedom machine in the girl area - at least I can set the arms wide.
The rest of the workout went exactly as Mish stated.. I used recommended weights all round. Two exercises I struggled with though.. the tricep one - I used two hand weights (3kg) and did the same movement. I just felt like I didnt' have control of the barbell and my shoulders were working rather then my triceps, and the sit-ups. For the full sit up I hooked my feet up under the pilates machine (irony anyone?) for the first set and managed 12 but struggled, next circuit I only managed four and then switched to crunches for the rest.
Oh, I also had trouble with the shoulder press... my neck kept hurting so I think I need to build up my upper body strength before doing some of the exercises - no point over-reaching if I am not getting the benefit of the exercise!
Anyways.. I checked my HRM just as I went to do my abs circuit and it was over 340cals, and I stopped straight after I completed my circuit for a whopping 366cals! I am totally blown away! I wasn't even trying to push my cals up, was stuffing around changing equipment and setting up barbells as well! I might see if I can pull a 400 cal session in the morning!
Sunday, May 22, 2011
Birthday Parties for Children
Well, for the kids anyway. I, on the other hand, had the rather daunting task of sitting in front of a table full of party food for 3hrs, with no money to buy my own food and little food at home to eat before hand. Until Tuesday we are surviving on what is in the cupboard and nothing fresh is left - no fruit or vege (we used the last of the frozen vege tonight) - and it is hard! My 'lunch' before going was a nutella sandwich!
While I was there I consumed about 3/4 of a plate of wedges with sourcream and sweet chilli sause, and a myriad of lollies, chips and a peice of cake with 2cm thick sugar icing around the top! Having said that.. I did have fun. I talked to people - something that is hard for me to do, and I smiled and enjoyed it! It would have been nice if the food was a bit better.. I know that Master C had burnt off any calories he consumed there playing in the huge play area (and he guzzled down a good litre of water while he was there too!).
I guess the lesson today is to be prepared. I didn't budget properly this week as we were expecting the loan to come through by Friday.. now it will be another week. If I had of had planned I could have ordered myself a decent plate of food, or better still, bought something (though I think that is not allowed!). I also could have had a better snack before I left. I had had oats for breakfast, but an egg on toast would have been better!
Live and Learn! Tomorrow is the official start of the challenge and it feels terrible to be starting off on such a bad footing.. no food in the cupboards and all.. but it is only one day so I had better suck it up and get on with it!
Saturday, May 21, 2011
My Fitness Test
So first up I did the 1km time trial. Now I know that my first 5mins running are my slowest - I need that time to 'warm up' So that is exactly what I did. I set up runkeeper with two 1km intervals, mapped the route and checked where the 1km trial will start and finish (to make sure runkeeper is accurate) and off I went. The first 1km I walked and jogged and then I took off when the beep went - right in the middle of 'firework' by Katy Perry. Talk about motivation to move my tooshie! Half way through is the hardest, you have to fight with your mind 'I can do anything for 5mins, It's only five minutes of pain, just keep going'. And I did. It felt so good to actually run! Not jog or waddle, but to actually run! Feel the wind against my cheeks, my hair blowing out, that nip of cold against sweaty skin.. can you tell I get a runner's high around this point?
It was over quickly though.. it felt like it was too quick but I checked.. the gps was working fine and it was 1km. I had to wait till I got home to check my time.. I could see that I ran 10.77km per hour which translated to 5.34mins/km for my time trial! I am soo happy! Given I haven't been running much this last 2mths now, I was happy to see that I was on the borderline between intermediate and advanced. I will smash it out of the water next fitness test!
So I come home with nice warm muscles and quickly moved through the rest..
Sit and Reach was -5cm - borderline between beginner and intermediate (it may have been -4cm as the ruler moved a bit)
Push ups.. 25 in 1 min. I did the first 5 on my toes as well! Intermediate for this one!
Wall sit.. 1min 19secs Intermedate again
Abs level.. a big fat 0! Dyllan stood on my toes and I could do a full sit up but I think that is cheating!
All up I average out at intermediate for strength, adv for cardio (I'm giving myself that 4secs!) and beginner for core and flexibility! But to hell with that.. I'm doing advanced lean and strong! Just try and stop me!
Friday, May 20, 2011
Today, in 12 Weeks Time.
The Blog Challenge: If you can dream it you can achieve it!!!
I want you to paint me a word picture. Pretend today is not today. You are not nervous, or overwhelmed or apprehensive or excited about the next 12 weeks. You are none of those things because you have LIVED it! You are at the finish line!
Maybe today is the day you run city 2 surf! Maybe it is the finale party. Maybe you are at the final workout. Maybe you are standing up there on the stage with Mish - a WINNER this round.
Paint me the picture. What are you feeling? What are you wearing? What can you do?
What have been your greatest achievements? Your biggest challenges?
How do you feel inside?? Just how excited ARE you???
Before you achieve it - you have to dream it. Put those dreams down. Make them real.
The more specific your dreams the closer you are to making them a reality.
Well, here goes:
Today is a day in 12 weeks time.. or round-a-bouts there. It's the evening of the finale party.
I am standing in a hotel room in Brisbane, just as scared, nervous, and excited as I am right now. But so so proud of myself. I have strength, commitment, character - and I can prove it. I've completed the lean and strong program, lost 6kg and gained muscle. My body is toned and beautiful. I've splurged out and got myself a fake-tan - well, if my photos are going to be used to inspire others then I want to look my best! I even have my nails done, and had my make-up done professionally for the party.
I start to put on my dress, a cute black shimmery dress that I picked up that day on a shopping spree! As the dress shifts into place, I catch a glimpse of someone beautiful in mirror. My breathe catches in my throat as I realise it is me. At that moment I smile. I remember back to 12 wks ago when I cried at the thought of this moment. I cried because I thought is was impossible.. something that I would forever want but never recieve. Now I smile because I have come to know the new me, the me that isn't afraid all the time. The me who knows that I am a good, true person, a woman of my word.
Tonight is my night. I have overcome so much to be here. I have saved money, been to the gym everyday, booked plane tickets and accomadation, caught a plane and got to the accommodation. I have made friends - my first in a very long time. I can hear them coming down the corridor of the hotel to get me.
A flutter of the old nervousness passes me through me but I know that it won't stay. I won't get panicy or be shy, I won't stay 'safe' by hiding the corner. I can now say that I can do anything! Gone is the girl who cowered in the corner sobbing because she couldnt' answer the phone, the girl who spent a week too terrified to go hang out the washing, the girl who barely left the house for 3yrs! In her place... a brave and beautiful woman.
It wasn't that long ago that I wished for normal, to not be defective. Now, I am extraordinary! I am about to meet Michelle Bridges and lots of other wonderful people who have become my friends over the last 12 weeks. I don't know if I will 'win' a prize, if I do, I will accept it with grace and pride.. I have already won more then they could ever know, or even imagine - I have won back the ability to live a life outside of the shadows of fear.
I grab my handbag and head out the door, ready for anything. I run down the hallway giggling with excitment and happiness and disappear around the corner to my new life!
Okay.. so that is my 'dream' for 12 weeks time. I don't know if it is possible.. I'm actually kinda scared that it might come true. I am freaking terrified that I might just win the 'train with Michelle' competition on facebook as then I have no excuses! I wont' be able to hide in the shadows, to make excuses, to turn my back and pretend it isnt' there. I want this so much I am afraid to want it. I'm vulnerable, exposed, and so easily knocked down. But everyday I will fight to move one step closer!
I want you to paint me a word picture. Pretend today is not today. You are not nervous, or overwhelmed or apprehensive or excited about the next 12 weeks. You are none of those things because you have LIVED it! You are at the finish line!
Maybe today is the day you run city 2 surf! Maybe it is the finale party. Maybe you are at the final workout. Maybe you are standing up there on the stage with Mish - a WINNER this round.
Paint me the picture. What are you feeling? What are you wearing? What can you do?
What have been your greatest achievements? Your biggest challenges?
How do you feel inside?? Just how excited ARE you???
Before you achieve it - you have to dream it. Put those dreams down. Make them real.
The more specific your dreams the closer you are to making them a reality.
Well, here goes:
Today is a day in 12 weeks time.. or round-a-bouts there. It's the evening of the finale party.
I am standing in a hotel room in Brisbane, just as scared, nervous, and excited as I am right now. But so so proud of myself. I have strength, commitment, character - and I can prove it. I've completed the lean and strong program, lost 6kg and gained muscle. My body is toned and beautiful. I've splurged out and got myself a fake-tan - well, if my photos are going to be used to inspire others then I want to look my best! I even have my nails done, and had my make-up done professionally for the party.
I start to put on my dress, a cute black shimmery dress that I picked up that day on a shopping spree! As the dress shifts into place, I catch a glimpse of someone beautiful in mirror. My breathe catches in my throat as I realise it is me. At that moment I smile. I remember back to 12 wks ago when I cried at the thought of this moment. I cried because I thought is was impossible.. something that I would forever want but never recieve. Now I smile because I have come to know the new me, the me that isn't afraid all the time. The me who knows that I am a good, true person, a woman of my word.
Tonight is my night. I have overcome so much to be here. I have saved money, been to the gym everyday, booked plane tickets and accomadation, caught a plane and got to the accommodation. I have made friends - my first in a very long time. I can hear them coming down the corridor of the hotel to get me.
A flutter of the old nervousness passes me through me but I know that it won't stay. I won't get panicy or be shy, I won't stay 'safe' by hiding the corner. I can now say that I can do anything! Gone is the girl who cowered in the corner sobbing because she couldnt' answer the phone, the girl who spent a week too terrified to go hang out the washing, the girl who barely left the house for 3yrs! In her place... a brave and beautiful woman.
It wasn't that long ago that I wished for normal, to not be defective. Now, I am extraordinary! I am about to meet Michelle Bridges and lots of other wonderful people who have become my friends over the last 12 weeks. I don't know if I will 'win' a prize, if I do, I will accept it with grace and pride.. I have already won more then they could ever know, or even imagine - I have won back the ability to live a life outside of the shadows of fear.
I grab my handbag and head out the door, ready for anything. I run down the hallway giggling with excitment and happiness and disappear around the corner to my new life!
Okay.. so that is my 'dream' for 12 weeks time. I don't know if it is possible.. I'm actually kinda scared that it might come true. I am freaking terrified that I might just win the 'train with Michelle' competition on facebook as then I have no excuses! I wont' be able to hide in the shadows, to make excuses, to turn my back and pretend it isnt' there. I want this so much I am afraid to want it. I'm vulnerable, exposed, and so easily knocked down. But everyday I will fight to move one step closer!
My first sessions for round 2!
As per my post last week, I have downloaded the week one program (L&S) from round one and have been doing it this week. I blogged wednesday's core session and now I have completed the thursday and friday sessions (upper and lower body).
I was pretty stoked with myself.. I was able to complete them all and a lot easier then when I tried last round! I need to record the weights and reps and any changes I needed to make as well!
Thurs:
1000m on rowing machine: 5mins 30
Assisted chin-ups (50kg 3x8) At 56kg I think that this means I was only lifting 6kg.. I'm meant to be lifting the equivelant of 25kg! Any help here would be great!
chest Press with Barbell... there was a 12.5kg barbell set up so I used that for 3x12, I think I need to increase it as it was quite easy.
Dumbbell Fly.. 5kg, 3x12 (I felt it, and it felt goooood!)
Machine Shoulder Press.. I used the 'overhead press' machine with 16kg.. 3x8
Tricep Dips (1 leg elevated).. I did the three sets left leg/right leg/both legs down.
Front Raises 2kg, 3x12 (ouchies)
Bicep curls with dumbbells 5kg 3x8. These were weird as I am not used to started with my hand by my sides. I might check the instructions again!
Abs circuit was easy as, though I used knees for the side planks as I have never done them before!
Fri:
Leg Press 84kg, 3x12 sets (I reckon I could increase it a bit too)
Squats.. I need to use a barbell next time as I just don't feel it!
Leg extensions.. my core is so soft but I managed the 3x12 easy
Step Ups, 3x12l/r 5kg - no problems
Seated Donkey Calf Raises.. no machine so I did straight calf raises, the last set I did toes in for 12 and toes out for 12.
Fitball Hamstring Curls - loved it.. I felt it this time, last time I tried these I just couldn't get it to work! 3x12
Clams.. my flexibility is limiting my success here.. I can do them but it pulls my right quad to a cramp.
Nice to not have abs in this one but the extra stretches were lovely!
The new program is going to be a bit different to this but I am enjoying getting into the gym and loving the muscle work!
I was pretty stoked with myself.. I was able to complete them all and a lot easier then when I tried last round! I need to record the weights and reps and any changes I needed to make as well!
Thurs:
1000m on rowing machine: 5mins 30
Assisted chin-ups (50kg 3x8) At 56kg I think that this means I was only lifting 6kg.. I'm meant to be lifting the equivelant of 25kg! Any help here would be great!
chest Press with Barbell... there was a 12.5kg barbell set up so I used that for 3x12, I think I need to increase it as it was quite easy.
Dumbbell Fly.. 5kg, 3x12 (I felt it, and it felt goooood!)
Machine Shoulder Press.. I used the 'overhead press' machine with 16kg.. 3x8
Tricep Dips (1 leg elevated).. I did the three sets left leg/right leg/both legs down.
Front Raises 2kg, 3x12 (ouchies)
Bicep curls with dumbbells 5kg 3x8. These were weird as I am not used to started with my hand by my sides. I might check the instructions again!
Abs circuit was easy as, though I used knees for the side planks as I have never done them before!
Fri:
Leg Press 84kg, 3x12 sets (I reckon I could increase it a bit too)
Squats.. I need to use a barbell next time as I just don't feel it!
Leg extensions.. my core is so soft but I managed the 3x12 easy
Step Ups, 3x12l/r 5kg - no problems
Seated Donkey Calf Raises.. no machine so I did straight calf raises, the last set I did toes in for 12 and toes out for 12.
Fitball Hamstring Curls - loved it.. I felt it this time, last time I tried these I just couldn't get it to work! 3x12
Clams.. my flexibility is limiting my success here.. I can do them but it pulls my right quad to a cramp.
Nice to not have abs in this one but the extra stretches were lovely!
The new program is going to be a bit different to this but I am enjoying getting into the gym and loving the muscle work!
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