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!!