After-holiday Weigh-in

Guess what everyone? I'm exactly the same weight I was when I set out for Melbourne two weeks ago! I thought I may have a couple of extra kilos to kick but it looks like I won't have to worry about that at all.

I'm Back!!

Hello there everyone!
Well I'm back from my two weeks away and I'm raring to get back into my workout & eating regime. I think I did a pretty good job of staying in control during my holiday but my weigh-in tomorrow morning will truly indicate how well I've done. I was very physically active during my trip (actually managing three rather steep hikes to my amazement) and I kept my main meals in check, cooking a 12wbt meal every day for both breakfast & dinner. All lunches were eaten out but we either packed sandwiches or I chose healthier options at cafes/restaurants. The only area I faltered in was the snacks department--- I started allowing myself one sweet drink a day but this ballooned to eating the same amount or even more snacks than everyone else. Its a bad habit that I've slipped back into and I know I'm going to work hard to replace it now that I'm back. Overall I'm quite happy with how well I've done though.

Dinner Dance Dress

Last week I wore my year 11 dinner dance dress for the first time in years to a formal function & couldn't remember it ever looking so good on me. Today I dug around in my old photos & found the ones from the dance---- & my god what a difference! I look so much slimmer now & the dress isn't tight at all! For the first time its really hit me how far I've come in these two rounds of 12wbt (though I probably lost a few kilos between the end of year 11 and now as well).

Legs Day

So it turns out that I was right when I thought I would burn more calories on legs day! In total (workout & walk home) I managed to burn 615 calories--- which I think is pretty epic for a weights workout. I'm so glad I asked my partner for the heart rate monitor, its really quite inspiring to check how much I've burnt & it's very interesting to look at my heart rate during various exercises. I somehow managed to reach a heart rate of 199 at one point and I was surprised to find that my rate went up significantly while planking, despite it being a stationary exercise.

I'm planning to do my Thursday workout tomorrow as I like to use Thursday as my core & stretch day (I usually go shopping for several hours on Thursday so I use that as my cardio). I'll still be doing my Friday workout on Friday and I'll do my SSS on either Saturday or Sunday with my partner. I really need to start packing soon, I can't believe I'll be on a plane in 6 days time!

Cooking up a Storm

So these are some of the things I've been cooking in the last week or two. I don't tend to follow the meal plan, instead I like to try out new recipes &/or remake my favourites.

 Char-grilled Chicken Skewers with Satay Sauce

 Risoni Pasta Salad

 Chicken & Avocado Wrap (not a 12wbt recipe, just made it myself)

 Tuna Mornay

 Bacon & Egg Roll (unwrapped)

 Chicken, avocado & orange rocket salad

 BBQ Tofu, Asparagus & Mushrooms with Balsamic Dressing

 Steak with Creamy Mushroom Sauce

 New Zoo Fritters

Thai Pork Salad

Heart Rate Monitor

My new Polar FT40 heart rate monitor! I'm so glad I chose this one--- it has all the functions I need on it. I also received a signed picture from Mish in the box so I'm extremely happy!

Weeks 3 & 4

I started week 3 quite well with a killer workout on Monday but unfortunately it went a bit downhill after that. I couldn't manage my Tuesday workout due to abnormally painful stomach cramps & in total I only managed three workouts--- the Monday, Tuesday & Super Saturday Sessions. However this wasn't such a bad thing as on Wednesday I dropped below 61kg (my desired weight range is 61-63kg) and it allowed me to get my weight back up a bit.

I had two red flags, one on Friday night & one on Saturday night. I ate well within my calorie allowance for Friday by preselecting a healthy meal but I decided to make Saturday my treat day. My partner & I attended a black tie dinner dance and I didn't feel at all guilty eating every course (entree, sorbet, main & dessert). It's the only meal of this type that I've eaten since I started the 12wbt back in July/August and I think it's safe to say I've earned it. I didn't drink any calorie-containing drinks & the portions were quite artistic (aka smallish) so I doubt it was much a of a blow-out.

Today I awoke to find my new heart rate monitor had been delivered! My partner bought it for me for Christmas and I was absolutely thrilled to find a signed picture from Michelle Bridges inside as well. I tried it out for today's back & chest workout---- I burnt 410 calories at the gym & 145 calories walking home! I'm amazed that I'm burning so much, especially on an arms day. Given my BMR is 1466 this suggests that I should be eating roughly 2000 calories to maintain weight. I've been loath to move my calorie intake up but seeing this I don't think I'll be so guilty in the future.

This coming week I hope to really grind through the workouts & get some great burn going. I'm heading off on holiday next Monday morning so I'd like to feel as though I can indulge a little bit---- maybe eat out for a meal or two or have the occasional special drink. My partner & I have deliberately booked hotel rooms containing a full kitchen so I'm planning to cook healthy dinners for us while we're away. I'm also waiting for the week 5 exercise plan to come out so I can write my own non-equipment exercise routine to do in our hotel room. My intention is to come back from this two week holiday at approximately the same weight & fitness level (possibly even a higher fitness level--- we'll be walking a lot!). I really can't wait!!

Motivational Pictures

On Avocados & Cucumbers

A couple of months ago one of my management lecturers asked the entire class to put up their hand if they could cook. I was the only one to raise my hand & it made me feel really sad... Am I really the only person in 3rd year management who can cook?

I've just seen a lady post on the forums describing a person that hasn't been able to tell apart avocado & cucumber and another that thinks parsley is an 'really uncommon' herb. What is the world coming to? Is the bulk of the population just going to stop bothering to learn about food, nutrition & cooking? That seems like such a terrible waste...

Cooking your own healthy food is a pretty essential skill really; Takeaway might be much more convenient but in the end it doesn't contain the nutrients necessary to sustain your good health in the long-run.

12wbt Cooking

I've been amazed to discover throughout this program how much I love cooking--- I've never felt so passionate about something in my entire life! When I make a great meal it feels like such an accomplishment; I want to go outside & tell the world (& give them free-samples of course)!!

Now all I need is a similarly-crazy cooking buddy to share recipes with & join me when I get excited about stuff like new aprons & flower-shaped measuring cups (I received these for my birthday from my Aunt, I don't think my dad quite understood how ecstatic I was).

Disappointed

I get so disappointed when I see people complaining because they’re not losing weight at a fast enough rate, especially when their losses are actually great! You can’t lose weight overnight nor can you kick off 15kg in 2 weeks! Weight is easy to put on but it takes lots of time, determination & hard-work to get it back off again. There are no quick solutions when it comes to weight-loss so don’t get disappointed if your loss for the week isn’t huge—- don’t even get upset if you have a gain (ever heard of fluid retention?)! Just keep on going, because you’re going to get there (trust me you will)!!

Pumped

Proud to say I've got my snacking back on track these last three days! I completed my Monday & Tuesday workouts at the gym and today I completed Mish's cardio kicker dvd before completing the core & stretch part of the exercise regime. I also weighed in at 61.3kg this morning so I'm retaining my weight well. 100% pumped & back on track!!

Educating Myself

As part of my course I have to do a total of 36 units in total, and take at least one major from both the economics & commerce faculties. Since I'm taking 5 majors in total (the maximum allowed, I actually wanted to take 6) I have 33 units I must take in order to complete these majors. I can now choose one unit in my next three semesters that isn't a part of my majors. I must say I've been quite excited about this for awhile (bit of a funny thing to be excited about I guess) and I think I've finally made my decision for next year. I've signed up for an exercise science unit in first semester and a personal finance unit in second semester (an area I haven't really covered in commerce). I'm quite psyched to be able to learn some more in the exercise science field. The year after I'll probably go for the second level business law unit, having enjoyed the first one immensely.

Goal Progress

After chest-pressing 15kg for months I've finally moved up to 17.5kg! I managed to do all three sets of 12 & the best thing is I feel like I could lift something heavier! I think I'll try 20kg next week & see if I can manage it.

Week 1 - A Summary

Well that's week 1 of round 4 done and dusted. Time to have a look at how I'm going so far:

• My exercise is well on track, I completed the four sculpting sessions as well as my core/stretch for the week. I'm loving exercising in the morning, its really shaken up my routine & kept me on my toes---- plus it makes it much more difficult for me to lose my nerve before the session. Monday leg day is probably the toughest workout of my current routine, loving the lunges & squats!
• My nutrition on the other hand has been lacking. I've found myself dealing with more than one red flag day and while I made the right decisions for most of these I did cave to some noodles yesterday (though we were in a noodle bar, so choices were very limited). My snacks have been a little excessive---- they haven't been unhealthy at all but for some reason I find myself continually craving more & more protein shakes. I have another red flag day this Saturday & the Saturday after so it will be critical for me to reign myself in effectively during the week. I have been checking the scales most days and I'm sitting on 61.8kg today.

So to improve on my performance this week I'll be working on my nutrition. I think the main problem is that since I've started holidays I've been quite bored. I can't seem to think of much to do and I've been at home by myself quite a bit. I would like to start going out more but I know that most outings with friends will involve some manner of food...

Cooking Weeks 12 & 1

 Grilled Lamb with Pumpkin & Pine Nuts (5/5)

 Prawn & Feta Pizza (5/5)

 Char-grilled Eggplant, Capsicum & Couscous salad with parsley & feta (4/5)

 Tofu Stir fry with zucchini & mushroom (4/5)

 Sweet Potato & Roast Capsicum Pizza with Ricotta (4.5/5)

Middle Eastern BBQ Beef Kebabs (4.5/5)

Exams are over!

Thus ends my third year of university (assuming I've passed all four exams of course). I'm relatively happy with how the exams went though my Saturday macroeconomics exam left a bit to be desired. Still it's over and done with so I'm not going to waste any time worrying about it! I shall now dedicate all my efforts to my 12wbt program as well as trying to reclaim my social life (while trying to avoid the unhealthy food that usually goes with it!). I realise that I'll have to start taking on some more work shifts too, but I can't imagine I would get more than 3 per week given the amount of other casuals in the store. I have a giant red-flag over Christmas as I'm going on holiday with my partner but we've picked hotel rooms with fully-equipped kitchens so that I'll be able to cook healthy food during the trip.

Just completed the legs workout--- wow, talk about muscle ache! I love that feeling though; it means I've been working hard. Since I skipped Monday due to the exam I'll be doing my 4 sculpting session back-to-back this week. I'll then get cardio/core done on the weekend (5 sessions for the week) and will start full 6-day-training again next Monday.

Classes

This is a list of the classes I intend to try at least once over this holiday:

• Body balance (wed/fri 10.30am)
• A.B.T (wed 9am)
• Yoga (fri 9.15am, sat 3pm)
• Combat/Thump/Boxing/Ki Max (tues 9.15am, wed 6am, thurs 9.15am/6.30pm)

I don't think I'm too ambitious trying four different types of classes, after all I should have a lot of spare time. Body balance & yoga could replace a core session, A.B.T could replace a core or legs session and one of the martial arts sessions could replace SSS.

Game Plan

Okay, so round 4 starts tomorrow--- I think it'll be good for me to consider it as a 'new start' and flesh out a game plan. I now have more time and will not be focused on weight-loss so I need to reconsider how I'm going to tackle my fitness goals.

Diet

• 3 x wbt meals per day
• 2-3L of water per day
• 2-3 x serves of fruit per day (in meals or snacks)
• 1-2 x non protein-based snacks per day (fruit, muesli bars, veges etc)
• 2-3 x protein/dairy-based snacks per day (shakes, bars, tinned fish, lean meat, boiled egg, milk, yoghurt etc)
• 2 treat meals per week (close to 300-350cal)
• Record calorie intake until weight is stable (62-64kg), adjust as necessary
• Diet coke only on weekends
• 1 x non-yoghurt dessert per week
• At least 1 serve of fish per week

Exercise

• 4 x sculpting sessions per week + any extra suggested cardio
• 1 x core session per week
• 1 x SSS session per week (not necessarily the one suggested by the program; I intend to try some new types of exercise during this round)
• Morning sessions at the gym on every week day
• Try out swimming, cycling and gym classes

What do I like about myself?

This is an exercise I've seen other people on the forums do. The idea is to enhance your own self-esteem and positive view of yourself by coming up with a list of all the things you like about your body. I think it's about time that I give this a go myself so here we go:

• I really like my hair--- I'm a natural blonde and I've never done anything to my hair except for trimming the ends so it's all the way down to my waist. I adore having long hair, I think its my best 'accessory' and I love how soft it feels after its washed.
• I like my eyes --- they're unusual because they seem green when you look at them from far away but close up you see that they're blue with a yellow circle around the iris.
• I like my lips --- I think they're a pretty nice shape, especially the top lip. I also like how well-suited they are to light pink lipstick.
• I like my collar-bones --- they stick out quite nicely, I've always thought that they look quite regal (if collar-bones can look regal haha).
• I like my biceps --- they have great definition and they're rock-hard.
• I like my fingers --- they're long & slender, plus my nails are a nice shape.
• I like my stomach --- it's nice and flat now, I probably wouldn't have liked it before. I love the abs that are starting to form.
• I like my waist --- I'm amazed at how curvy it is now and it feels so nice to have people remark on how 'tiny' it is.
• I like my lower legs --- they're incredibly shapely and well-toned, they've always looked quite good.
• I like my feet --- I think they're quite an aesthetically pleasing shape.

I'm actually surprised that I came up with so many things. It really starts to flow when you think about it. There were some items however that I really did not think belonged on the list; they're the things I'll have to work on forming a positive opinion about.

Hidden Costs of Weight-loss

I must say that when I joined this program I didn't anticipate that I would drop a whole clothing size---- nor did I think it would really matter! But now I find myself with a wardrobe and a half of clothes that are a size too big for me. Quite a few of my tops can still be worn as it doesn't really matter if they don't cling to the form but dresses and pants are another matter! I tried my goal dress on recently and alas it was too big! I can't believe I actually went out yesterday to replace my pjs because the shorts kept falling off while I was walking around and now I'm too scared to try on some of my (rather expensive) nighties--- I fear they may have to be replaced!

Still, having said all that it's such a fantastic feeling to be able to walk into a shop and grab that smaller size with confidence. I'm actually quite enjoying replacing my wardrobe---- I just wish it wasn't so expensive!

On 'Screwing Up' Your 'Diet'

So this has probably happened to each and every one of us:

You’re ‘on a diet’. You eat healthy food and exercise for the few days. Then you have a mental slip and grab the nearest packet of chips, ice cream or similar ‘unhealthy’ product. You eat the entire packet or tub or bowl and then feel immensely guilty. You tell yourself that you’re a failure, that you’ve ruined your entire diet and that you may as well go back to your previous lifestyle.

Why is this? Why do we think like this? It’s actually quite an illogical way to think. Sure you ate one packet of chips but in the grand scheme of things that one off isn’t going to diminish your fitness nor is it going to make you put all your weight back on! You’ve taken a little step back but you’ve probably already taken several more steps forward. Don’t quit now, start moving in the right direction again!

Don’t think of your healthy eating as a ‘diet’. If you would like the change in your body to be sustainable think of it as a lifestyle change. You’re not really going to give up chocolate, chips & ice cream forever are you? It’s okay to have a treat every now and then—- think of these things as ‘sometimes’ foods rather than ‘bad’ or ‘diet-destroying’ foods. It also makes it much easier for you when you realise that you can have these foods occasionally; once they lack the quality of being ‘taboo’ or ‘forbidden’ you’re less likely to crave them.

Abs, Butt & Thighs

Training doesn't necessarily require a full gym set-up nor does your training regime have to be complex to get results. Here are some great simple exercises that target the three most common problem areas for women:

Abs

• Sit ups (upper)
• Crunch pulses (upper)
• Reverse crunches (lower)
• Double leg extensions (lower)
• Planks (deeper muscles under the abs)
• Twisties (waist)
• Side taps (waist)

The main thing to remember with abs is to not limit yourself to one area--- most people only do crunches/sit ups but these target only one area of your abs. Mix it up with different exercises to hit every area of your abs. 

Butt/Thighs

• Lunges- there are several types of lunges; start off with standard static lunges and then you can progress with walking lunges, lunges with weights and pylometric lunges (these are difficult but super effective)
• Squats- the are also several types of squat; my favourites are normal squats, squats with a barbell and jumping squats. I also love sumo squats, try holding them an inch from the bottom & pulsing up and down. You should be able to feel the burn.
• Step ups- just grab yourself a step and step up and down off it! It's a simple exercise but its great for your legs, especially if you hold some weights while doing it.

Of course there are also several other types of exercises targeting these areas but I find these three to be the most effective, especially if you don't have access to any gym equipment.

Round 3 Final Weigh-in

I weighed in this morning to find that my current weight is now 61.8kg!

I have lost a total of 8.2kg over the course of this program (4kg during pre-season) and have gained so much in terms of my own mindset and my knowledge of healthy eating & exercise. I hope to continue my journey in round 4 and continue to transform my body and mind.

Measurements

Chest: 84cm (down by 3cm from week 1)
Waist: 62cm (down 6cm)
Hip: 91cm (down 5cm)
Left Thigh: 52cm (down 6cm)
Right Thigh: 51cm (down 6cm)
Left Arm: 25cm (up 1cm)
Right Arm: 25cm (up 1cm)

In total I've lost 24cm off my entire body! That's nearly an entire ruler! I'm really happy with these results. The gains on my arms are clearly from my new biceps & triceps ;)

Fitness Test

1km Time trial: 4 min (30 sec better than week 1, round 3)
Push ups: 25 on toes, 21 on knees (14 more on toes, 1 more on knees)
Wall Sit: 1 min 22 sec (40 sec longer)
Abdominal Stength: Level 5 (level 3 at start of round 3)
Sit & Reach: 19cm (16cm at start of round 3)

As you can see everything has progressed really well---- I'm an advanced in all fitness test results except for the wall sit and every result has gotten better since week 1. I still have issues breathing during the 1km time trial however and I really pushed myself to the limit this time. I found myself dry-reaching for quite a while after the run and could barely walk home (too out of breath). Next time I should probably bring someone else with me.

In other news my exam went really well today! I completed all 4 essays within the 3 hour time limit and I'm pretty happy with the content of each though I had issues remembering a segment of one of the theories...

To Do

This is my to do list for this week:

• Drink more water (I seem to have let this drop a bit lately)
• Complete fitness test
• Complete measurements
• Complete all four sculpting sessions
• Complete some form of major milestone
• Read through all finance slides
• Complete all quantitative finance tute qus
• Complete all macro tute qus
• Read through all macro slides
• Cook on Mon, Tues, Thurs, Fri & Sun
• Grocery shopping

It seems like quite a bit but I'm sure that I'll be able to get through it. 

Not so bad after all

It's funny how things you worry about doing often aren't so bad when you get them out of the way. I'd been worrying about my exam on Saturday all week--- so much so that I was having trouble sleeping & that I had even stopped cooking to study! Well guess what... It was really easy! So easy in fact that I left early! What a whole load of stress over nothing---- it feels like a real weight has been lifted off my chest. I still have three to go but they're subjects that I have much more confidence in.

With that over & done with I really feel like I can give this last week a good go. I'm going to go grocery shopping after my exam tomorrow and start eating properly again. I dashed down to the deli this evening so I could make lasagne tonight---- they were closing but luckily they still had the lean beef mince out!

I also signed up for my first fun run today; I'm going to do the 5km Perth Colour Run with a team of friends. I have a feeling that they won't won't want to travel so fast but that's okay---- we're going to have a lot of fun!

Time to hit exams!

About to head to my first exam of the semester--- Mathematics for Economists. Wish me luck everybody! This is the first of four exams, my others are on Monday, next Saturday and next Monday. I can't wait for them to be over & done with!

Before & After

These are my final before & after shots!!! So excited to see such a difference over only 3 months!

Ditch the refined sugars

I've just realised the cause of my migranes & depression these last few days. I bought some Nesquick on Monday and I've been having a few glasses every day. I felt perfectly happy this morning until I drank a glass and shortly afterwards I experienced a severe mood slump. It was then that it occurred to me that my mood only worsened after I had bought the Nesquick so I went out and threw the rest of it in the bin.

I was starting to think there was something wrong with me but in truth I've just been poisoning myself with refined sugars that my body can't handle any more! I've been eating clean for 4 months, what did I expect? I thought it might help me study by giving me a bit of extra energy but it fried my brain to the extent that I almost stopped altogether. I've noticed in the mirror that some of my acne has come back as well... This is truly terrible. At least I figured out what was wrong before my exams started on Saturday, I won't be buying any again.

I think I may have a six-pack!

Decided to take a week 11 progress photo in the mirror--- I think I can call that a six-pack!!

Purpose

I've come to realise over these 4 months that my reasons for starting 12WBT were not the right ones. I didn't start to gain a healthy lifestyle or to improve my fitness--- I started to 'beat' the people who were holding me back mentally. However as I continued with the program those negative reasons began to fade and my true needs started to become apparent to me. I was suddenly exposed to a forum of supportive, wonderful people who really wanted to better themselves, a host of videos that made me seriously question my own mindset and a regime of healthy eating & exercising. Bit by bit I stopped caring about what others thought about my efforts and started paying attention to my own needs. I hadn't realised what a difference having goals would make in my life nor how fulfilling a great workout in the gym would be. I had no idea the absolute love I would feel towards the art of cooking healthy meals nor how fun it would be to try a new meal every night. This program has given me something I didn't realise I was looking for --- purpose. The purpose to create positive things in my life and to constantly try and better myself. I'm not trying to prove myself to anyone any more because the only opinion that really matters is mine and I'm now doing something that I love.

Cooking Week 9 & 10

 12wb-Bimbap Meal (5/5)

 Cajun Pork with Coleslaw & Sweetcorn (4.5/5)

 Lamb Cutlets with Mushy Peas, Ricotta & Mint (5/5)

 Greek Lamb Salad (4.5/5)

 Sweet & Sour Pork (5/5)

 Scrambled Egg with Spinach & Avocado (4.5/5)

 Trevalla (I used another type of fish though, probably better with trevalla) with Cherry Tomatoes, Lemon & Dill (3/5)

 Fried Rice (5/5)

 Crustless Blueberry Cheesecakes (5/5)

Spaghetti with Meatballs (4/5)

I also remade some dishes from earlier in the round, including Mexican Style Shepard's Pie & Lasagne for my partner. I'm absolutely thrilled that he loved both of them, he told me he could have eaten ten portions of the lasagne, haha!

Pleasant Events

Completed a great workout at the gym today, managed to get up to 14kph on the cross-trainer (& scare some of the men exercising next to me :P) as well as lower my assist weight on the chin-up machine. I've found that I have no issues going into the upstairs 'manly' section of the gym any more and that quite a few other members now recognise me; the gym has really become a familiar place to me now. Yesterday I received a comment from a high school classmate who works at the complex and noticed me working out. She told me that she can't believe how good I look---- it really made my day.

I'm now in the process of making spaghetti & meatballs---- unlike my previous attempt at meatballs I'm pleased to announce that a few have actually stayed together and have not turned into mush!

Birthday Blowout

Today was my unofficial 20th birthday celebration with each of my parents & my partner. My actual birthday is on the 6th of November, but I'll just be home-alone studying all day so I decided to celebrate it today. While in the title I say blow-out, I probably did I much better job than I normally would of controlling myself during such an event. I ate---- 3 12wbt meals (berry bruschetta, egg & bacon wrap, mexican style shepard's pie), one mini berry cheesecake (which I made especially for my birthday), one sliver of fruit cheesecake (at my dad's), three small chocolates, one protein shake and half a glass of ice coffee (my first in 4 months). As far as birthday blow-outs go that's not too bad for me, though I wish I could say I had more healthy snacks. Oh well, I suppose it's only one day in the year; it won't happen again for another 12 months.

(I have now used up my single cake/ice cream privilege for the rest of the round) 

Size 12 Jeans

Today I deposited all my size 14 pants (that I've been wearing for 5 years) in the deepest, darkest depths of my wardrobe (may they rest there in peace forever). I'm now officially a size 12!!! 

Until now it hadn't mentally clicked at all that I'd lost 8kg but oh my god, I never thought I would fit into size 12 jeans! The smallest pair I bought is actually a size 11 & they're the same style as my old jeans!!

Time to weigh-in!

So I've lost another 700g this week... I'm now down to 62kg. I'm actually a little scared by this figure, perhaps I lost so much because I tried an accelerator day yesterday. I didn't need to lose any more weight and I certainly can't let my numbers drop any more. I guess I'm going to have to find some way of adding calories to my day, or else I could just let myself slip up a couple of times a week instead. The art in this though would be making sure I don't make it a habit.

Things that make me feel good

Since I'm so stressed about exams & group assignments I thought I would write a list of things that have made me feel good in the last week or so.

• Compliments from family, friends, 12wbters & gym instructors regarding my transformation (I honestly didn't think the instructors would notice but they asked me about it as I walked into the gym on Friday)
• Mish's Nature's Way Vanilla Figure ---- it's such a delicious protein powder! Why didn't I try it before? You even get a workout trying to get the stuff to dissolve (believe me it's very stubborn)
• My cooking ---- I made veal schnitzel on Friday night & my partner loved it! I'm also making lamb cutlets tonight, one of my favourite meats!
• My abs ---- nowadays my abs always made me feel good when I look in the mirror.
• My hair ---- I love my hair, especially when it's soft & just washed. It's one of the very few body parts I've never wanted to change.
• I've finished all my maths assignments for the semester! No more last minute oh-my-god-what-the-hell-does-this-question-even-mean? moments. Also I completed my last macro test!
• I received an 88.7% score for my major finance assignment.
• My pants are TOO BIG! They're actually FALLING OFF! (the downside is that I must now buy new pants...)
• I had a great shift on toolshop register yesterday; I saw a really nice customer who lost his keys last time we spoke & it turned out that he'd found them! Hooray!
• I spent lots of quality time with my partner & we went out to the movies with friends---- Looper is a great movie---- Very thought provoking.
• Fantastic workouts on Thursday & Friday! Loving those sumo squats!

I didn't actually realise I had so many things to list! I feel pretty good now.

Little Cracks

"Those little decisions that you make every day have the biggest impact." -Michelle Bridges

The latest video from Mish really struck a cord with me as it really made me think about the cracks that have started to form in my regime and why these unhealthy habits are beginning to creep in from time to time. I must admit that since I got sick ice cream has crept back into my life (not in huge amounts mind you but when I do eat it it's replacing a much healthier & nutritious option--- yoghurt). I've also been letting myself eat treats when I'm around other people, such as consuming huge amounts of diet coke when I'm with my partner and allowing myself to eat some of the cake that my father serves us for Sunday afternoon tea. I also have issues planning lunch at uni & from time to time choose a less-healthy option at the cafe.

Other than this I have been consistently skipping my SSS. This was a decision I made however because my weight was dropping too quickly & too low. Really when it comes down to it this is the reason for most of my other decisions too. I think if I'd had difficulty losing the weight & if it didn't keep on dropping off I would be a lot stricter with myself. I almost feel the need to eat extra calories to stop my weight falling!

This however is no excuse for choosing unhealthy food with little nutritional value. I should be fuelling my body with the best possible options & this is something I wholly intend to do in the future. As such I have some new food-related goals for myself this round:

• I am only allowed either one sliver of cake or one ice cream in the next 3 weeks; I must report when/if I use this opportunity. All other dessert items should be yoghurt.
• I am not allowed any diet coke in the next 3 weeks.
• I must only purchase sushi if eating lunch at uni.  

Back to the Gym

The first workout back is always the hardest, not necessarily during the actual workout but mainly the mental struggle before going back! After a week of doing next-to-nothing my brain was quite keen to stay on holiday & sabotage my plans to return to the gym. Instead of listening to it I donned my workout clothes as quickly as possible & headed out the door.

The result was a fantastic workout--- I started on Thursday's plan (I could have started on Monday's but decided this would be best as I intend to do the next round) & I'm really happy with it. I love the increased reps- they're really pushing me- & as always my favourite part of the workout was abs. I must admit I swapped the 2000m optional rowing with 18min on the cross-trainer (15min level 8 hills & 3min cool-down). I'm not a big fan of the rowing machine for long periods of time as it gives me quite a bit of back pain. Still I did get on it for the 4min warm-up.

My Fitness Goals

These are the goals I’m currently working towards:

• Bench-press 25kg (for 3 sets, at least 12 reps, not just once!)
• Have fully-defined abs (aka get my abs to show through more)
• Run the 12km City-to-Surf in August next year
• Take a pole dancing lesson & at least one of each class at my gym
• Maintain my body-weight

At the moment I can bench-press 15kg, my abs are somewhat visible, I can run 3km (maybe 4km), I’ve taken a couple of gym classes & my body weight is 62.6kg (actually a bit below the number I’m hoping to maintain which is 64kg).

Weigh-in

Well another loss for me today; I'm now 62.6kg (1kg down from last week). I wasn't planning to lose more weight but I must admit I'm relieved to see the ticker going down rather than up. I've now lost 10.6% of my body weight in total!

Yesterday I started exercising again--- I was going to just do some yoga but I then I thought you know what, I've been sitting on my butt for a week! I need to do something a bit better than that! So I did Mish's Tight, Toned & Terrific dvd. I found I was quite sore during the workout but I did the entire thing & it really improved my state of mind. I feel a bit more unwell this morning but I think that overall I'm back in business!

Week 9

Thought I would take a shot that really indicates my muscle tone so I can compare in a month or two.

I'm still sick but my fever has disappeared & my nose is less blocked. Annoyingly though I seem to have developed a nice deep cough. I think I'm up for a bit of light training today- perhaps some yoga with a bit of light cardio on the wii fit. I have uni all day tomorrow but I think I'll be A-okay to re-start proper training on Thursday.

I've been really paranoid that all this lying about has made me put on weight but I hopped on the scales this morning to find that I've in fact dropped below 63kg & am at my lowest ever weight! I've only been eating a little less so I guess my body is burning calories trying to fight off my virus.

This experience has really highlighted how much I enjoy my exercise & how much it impacts my mood. Without it I feel a bit restless & lazy---- I can't wait to get started again!

Cooking Week 8

 Monday & Thursday - Nasi Goreng

 Tuesday - Thai Fish Cakes

 Saturday - Veal Involtini with Parmesan Polenta & Roast Cherry Tomatoes

 Sunday - Korma Lamb Cutlets with Mint Yoghurt & Rice

Mediterranean Vegetable Sandwich (made with leftover eggplant/capsicum from veal involtini)

Making the impossible possible

My entry for this week's mindset lesson:

The 12 week body transformation has helped me realise that I’m capable of great things. I’m capable of getting my life together, of eating healthy, of long distance running... These aren’t tasks that can only be completed by “better” people somewhere out there; as long as I put in the effort I am that “better” person. So I’m going to get my life together, I’m going to eat healthy and I’m going to complete that Fun Run I’ve always wanted to. I know now that these tasks are no longer the impossible—they were only made so by my mindset.

Time to plan a Milestone!

Right, so looking back to the very start of the 12 week body transformation one of my key goals has been to take a pole dancing class (or several if I enjoy it). I am now actively trying to find a class to take during the holidays & I am 100% committed to doing this! There is a four week course nearby that starts in November but the first class is during my exams... Hopefully they'll open up some later class options soon.

Motivational Pictures

Flu

Unfortunately I've fallen very ill with the flu so I won't be able to go to the gym for a little while until I get better. I really hope it's sometime soon as mentally I'm raring to go! I feel guilty about having to skip workouts but I know that training while I'm this sick wouldn't do me any good. The one nice thing about being sick is that I can take days off to just stay home & work my way through my piles of work. I've nearly caught up on my lectures & I've completed three sections of management assignment in total. I also had dinner made for me for the first time in months! I love cooking but it was really nice to not have to worry about it last night & just have a nap instead. So I guess it isn't so bad... Mind you the fever is killing me though :(

Progress Photo!!!

I don't think my other progress photo really indicated how well I was doing as I was wearing a different type of clothing in both. So I decided to retake in my new bikini! I'm sure you can all see the difference now!

Week 8 Measurements

Chest: 85cm (- 2cm from week 1)
Waist: 65cm (-3cm)
Hips: 92cm (-4cm)
Left Thigh: 53cm (-5cm)
Right Thigh: 54cm (-3cm)
Left Arm: 24cm (no change)
Right Arm: 24cm (no change)

Overall I've lost 17cm off my body! It's really nice to see these results since weight isn't really something for me to go by any more. It's just a reminder that my work really is paying off.

Thinking about where I am right now

At the moment I'm in a little bit of a rut--- I'm exhausted, stressed & sick; There's not much free time for me to do anything & there's so much I need to do. I feel like I'm failing myself at the present moment & I think my goal for the last four weeks of this round needs to be maintenance since I don't think I'll be able to push myself harder,especially with final exams coming up.

Looking at it logically I'll have plenty of time on my hands once exams are over--- too much time in fact! I'm on holiday from Nov 20 till the start of March!  During this period I'll have no issues sticking to the program & I'm really looking forward to being able to spend time preparing the lunch recipes as well--- the meal that I've struggled the most with this round.

So for the time being I'm going to try & maintain. I'm not giving up--- I'll keep eating healthy & training 5 times a week. I'm just not going to put more mental pressure on myself. If I can't cope it's okay for me to drop one training session, I care about my health but my study should come first & foremost during this 4 week period.

Weigh-in Wednesday

I weighed in at 63.6kg today! It's a gain of 300g but that's okay since I'm aiming to be 64kg. Hopefully I can get to a point where my weight stabilizes a bit more.

Yoga

I was feeling a bit down today, my back was aching all night long & I felt quite sick. So I decided to skip the gym & instead try some yoga to stretch out my back. I'm so glad that I did! I feel clear-headed now & my back feels a lot better. I might have to do this more often!

My favourite poses today were the salute to the sun & the shoulder stand (I'm doing this in the picture!)

Ah the Stress!

I'm having quite a bit of trouble coping with my workload at the moment & it's really starting to take its toll on my mood. I've tried getting my head around all the things I have to complete but I can't seem to get past just completing the assignments I have at the moment. This would be fine earlier in the semester but I really need to study for my final exams as well. This is my current workload:

Assignments/tute work:

• Management group assignment
• Macro group speech/individual report
• Maths assignment x 2
• Macro tute prep x 3
• Finance tute prep x 3

Exam study:

• Maths lecture notes 1-9
• Maths assignments 1-11
• Macro lecture notes 1-13
• Macro tute prep 1-11
• Finance lecture notes 6-11
• Finance tute prep 6-11
• Finance article x 1
• Management lecture notes 1-13
• Management articles x 29

I have to get this all done by November 10th, the date of my first exam.

I also have two work shifts next Saturday & the Saturday after. Hopefully my request for time off during exams will have gone through successfully as I have two Saturday exams & I'm definitely not skipping those for work.

Week 7

The highlight of this week was definitely all the yummy food I got to make! These are the pictures of some of the food I made.

 Monday - Basil & Walnut Pesto (4/5)

 Tuesday - Salmon Stir-fry with chinese broccoli & ginger (4.5/5)

 (same dish on plate)

 Thursday - Roasted Carrot, Chickpea & Feta Salad (4.5/5)

Sunday - Herb & Parmesan Veal Schnitzel (5/5)

I also made Lamb Koftas with Minted Yoghurt on Friday night---- my partner loved it (5/5).

My exercise for the week was also good. I did my Monday, Tuesday, Thursday & Friday sessions on their allocated days plus added in the optional cardio. I completed my Wednesday workout on Saturday & skipped the SSS. My partner joined me to exercise on Friday & Saturday.

I weighed in at 63.3kg on Wednesday so I seem to be maintaining my weight well. Next week is a mini-milestone week so I'd like to think of something special to try if I can find the time. Perhaps I'll drag my partner to the gym to take a class of some kind...