Measurements

My current measurements are:

Weight - 64.5kg
Chest - 88cm
Waist - 65cm
Hip - 92cm
Arm - 25cm
Legs - 51cm

I was a bit loathe to take them since I suspected they would be a little higher.

As it is my weight has gone up by a kilo or two, my chest has gone up a bit (though I don't mind that), my waist has gone up a bit & everything else is relatively the same. It's quite an interesting distribution---- I'm the most worried about the waist measurement going up since it could indicate I'm storing more fat... I've always really liked how skinny my waist is too >_< At least it hasn't gone up to pre-12wbt levels.

My Commitment

My commitment is to continue eating healthy and exercising regularly. My commitment is to not let my old habits slip back in and to continue my path to being the person I want to be---- a strong, independent woman who never backs down.

Exams Over

Well my exams are over & it's really time for me to get moving with my training! I'm absolutely psyched to go all in for this round and I won't have university or work to distract me till March. I've printed out week 1 & I'll be heading to the gym first thing tomorrow morning. My main goal is strength/fitness gains but I'm also planning to make as many new, healthy & delicious recipes as possible over the break. I can't wait to try the Korean style recipes from round 3 & the Brazilian ones from round 4.

The challenges for weeks 1 & 2 are to create an inspiration board & to complete 300 push ups within a week. I've started my push ups today--- 50 down so far! I intend to create a brand new inspiration board during the week. I think I have a much better idea of what to put on it this round than I had in my very first round.

New Food & 12wbt

I notice that some of the new 12wbt members get a bit 'yuck' when they see menu plans with ingredients/meals in them that's they're not familiar with.

It's alright to not like something but give a go before you start bagging it please... I never ate any of these foods before I started the program & I would have turned down most of them if someone tried to offer them to me. However I have since tried cooking each & every one of them and quite frankly I've only come across a grand total of two recipes I don't like!

When I see something new now (it's my fifth round) I get soooo excited about the prospect of cooking it & trying new flavours! It bums me out a bit when people just say 'eww' without giving something a go.

Pre-season Task 1 - Get Real

Hi everyone! I haven't written here for awhile but I've been quite stressed out lately. University work has been pretty taxing along with the various happenings among my family and friends, and at times it's felt like I've been drowning this semester. Still I've managed to keep myself going and there's now only 3 weeks of university to go, plus final exams. As long as I study consistently I should be able to get through alright.

In terms of my lifestyle it's been pretty up and down for several weeks. While I've been maintaining my standards of healthy cooking I have allowed myself quite a bit of wiggle room in terms of diet. Some days I've eaten cleanly while on others I've found myself drinking thick shakes as an afternoon snack. I've also been very up and down in my training regime, some weeks training intensely nearly every day and other weeks not training at all. The results of my up and down regime are very mixed as while I seem to be stronger I also weigh in a couple of kilos heavier. Overall I look pretty much the same so it could very well be muscle growth but I'd still say my regime needs to be more stable.

For this reason I've rejoined 12wbt for round 4 2013. This round runs from 8th Nov on to February (my university holidays) so I think it will be perfect to get me back on track. I've just completed my first pre-season tack, which I will share with you all now;

Internal Excuses - I've done enough, I'm too tired, Skipping one session won't hurt, I deserve a rest, The session's going to be too hard, I'm already very fit.

External Excuses (In control) - I'm too busy, I need to study, It's too hot/cold, I might not be on time for other things, I have my period.

External Excuses (Out of control) - I'm very sick, Family/Work crisis

Solutions - Just get out of bed & do it, don't think. I know that skipping one session often leads to many and that my strength depletes when I don't exercise. I can do a more leisurely session when I have my period. I can reschedule appointments or exercise earlier. I can use exercise to de-stress after a crisis.

I've also started a food & exercise journal to record my progress throughout the round and have begun work on my warm up challenges. My one small change is once again to deplete my caffeine intake (it keeps creeping back in) and I've done day 1 of crack a sweat (which is a challenge to exercise 5 days of the week). I'm also working on halving my non-water intake and I'm pretty much covering most of the other challenges with my journal. The one challenge I haven't started is the 10-30km challenge, but I intend to give that a go either next week or the week after (or both).

Achievements

It's one of those days when I look at myself in the mirror & think 'you know what? I'm actually pretty awesome'. I'm about to complete a double degree with five majors (yes I am a crazy person) and pretty soon I'll actually be qualified to operate in most major areas of finance & economics. I've lost roughly 10kg of fat in the last year & a bit and I'm damn happy with how I look. I've become a great cook and I've made huge steps to overcome my previously crippling shyness. I've even worked in retail, something I would have never been able to do in my previous state of mind. When I think of how far I've come I can't help but feel proud.

It's so important to look back & focus on & be proud of your wins rather than constantly look for a new problem or fault in yourself. I often make the mistake of shrugging off my past successes & dwelling too much on the tiny little things wrong with my life. While it may be considered 'modesty' to do so it's in fact not a great way to think. Never be afraid to be proud of yourself, you've put in the effort & you deserve the rewards of your hard work. You can always strive towards a new goal but don't forget what you've already achieved.

Back from Holiday!

Andddd I'm back! Had an absolutely amazing time in Europe, experienced a lot of new things & got in some great bonding time with my partner. Unfortunately (or fortunately, depending on how you look at it) the food on the trip was mouth-wateringly good so I overindulged a little on the trip. However my overindulgence was accompanied by kilometre upon kilometre of walking through beautiful European cities so my end weight gain has only amounted to 1.4kg (pretty damn good for a three week holiday!). I've been back at the gym for two days so far & my upper body muscle strength appears to have depleted but my legs are stronger than ever. I've now started with the round 2 exercise plan (I was still going on round 1 previously) & I'm planning to hit it hard & get back my strength. I'm currently watching my way through Mish's videos again as well to give my motivation a bit of a boost & I'm saving everything on the site in preparation for going at it on my own for the first time in four rounds. I think I'm 100% ready for it now.

I was really surprised to find that Mish sent me a $300 voucher in the mail for a photo shoot out in Northbridge to capture my new & improved self (I think I may have won it in a competition but I can't remember if I've entered one recently?). I really appreciate it & I'm looking forward to booking in once I've gotten off the holiday weight :)

Lifting for Women

Found this great satirical piece just now--- and it's so true. I particularly like number 7.

Exams

So far I've completed three of my four exams with only Econometrics to go on Tuesday. The three I've done seem to have gone smoothly so I can only hope that it'll be the same with the last. I've been keeping up regular gym sessions though I have skipped a couple of days to get some more study hours in. My plan is to get in at least 8 more before I head to Europe on July 1st. We'll be away for 3 weeks so I really need to make sure I watch my food intake while we're there. On the up side we'll be getting plenty of exercise walking around.

To maintain strength while I'm away I'll have to figure out a routine of bodyweight exercises to do each morning of the holiday.

Up-to-Date Progress Picture

I've finally gotten around to taking another mirror progress shot--- for the first time in 21 weeks. I'm really happy with the way I'm looking at the moment, I can see some good definition & I think I look leaner than my previous shots. It really does help to take pictures regularly, especially if you're no longer using the scales to mark your progress.

Catching up on Cooking 2

 Baby Spinach, Pear, Walnut & Chickpea Salad

 Mushroom & Basil Risotto with Baby Spinach

 Minestrone with Lentils & Zucchini

 Pumpkin & Goat's Cheese Risotto

 Beef Moussaka

Chickpea & Pear Vegetable Tagine

Catching up on Cooking 1

 Chicken with Herbed Yoghurt & Salad

 Mediterranean Chicken

 Sweet Potato, Pear & Macadamia Salad

 Braised Chickenballs with Lentils & Spinach

 Herbed Tuna & Lentil Rice Salad

Minute Steak with Lemon Rocket Salad

Guns

Just showing off a bit of my arm definition :)

In the background you can see my partner's gym set---- I've been utilizing the knowledge I've gained through my sport science unit by creating exercise plans for him. He's too shy to put up any pictures but I'm proud to say he's making some fantastic progress! I've been mixing up his program by adding in some strength sessions & circuits, it seems to be working well so I may try mixing some of the techniques into my own plan.

Back on the Blog

I can't believe it's been nearly two months since I last posted on here, it doesn't feel like it's been that long. A lot has happened this semester to throw me off track---  it's quite painful to relate to you but I'll try to go through it briefly. As you can probably read in my previous post my Oma died before Easter... She'd been a huge part of my life & her death shattered me. Since she departed a lot of other things just seemed to go badly; My mum used to rely on Oma as a decision maker in her life & she's been trying to pass this burden onto me---- it's not a job that I wish to take, nor should I have to as a 59 year old woman should be able to run her own life. She's also been upset about Oma's passing & about other issues relating to my father. My parents have finalized their divorce during this period & while I'm relieved by this it has been distressing in its own way.

In summary these issues didn't have a great effect on my mental health---- I tried to continue training through them but at one point I stopped going to the gym altogether as I was just overwhelmed. That was about 4 weeks ago now--- I had one week in which I didn't train at all. After that I just attended my practical sessions at uni for 2 weeks before managing to return to the gym last week and complete all 4 lean & strong sessions. 

Amazingly I haven't gained any weight during that period---- in fact I seem to have lost some (possibly as I was so depressed I was forcing myself to eat >_>). Unfortunately I do seem to have lost some muscular strength--- I was hitting personal bests before I took the time off the gym but now I've been forced to drop a few kilos off exercises. They say that muscle atrophy begins to occur after 2 weeks of not training so it's not really unexpected; I'll just have to put in some hard work to get right back up there again!

Interestingly enough I have however noticed more visible definition after the break, especially in my arms (possibly I needed the extended rest to allow hypertrophy to take place?); My running endurance has also increased dramatically, but this is probably because I was doing purely endurance type exercises at uni. 

Speaking of university I've been offered the chance to apply for a leadership program through Sport Science which will allow me to gain the qualifications to become a Les mills fitness instructor. Despite the fact that I'm not a Sport Science student I've asked permission of the faculty & have decided to apply---- the idea of being able to teach a Body Pump or Body Combat class really appeals to me & I'm praying that I'll be selected (they're only taking 10 or so people). The lady observing us during a pump class seemed to approve of my style so I think I could be in with a fighting chance.

Anyway back on topic---- I've been able to keep up my nutrition quite well during this period & I've managed to keep cooking, even on nights when I haven't felt like it. I think this has made a huge difference in being able to maintain my physical health. I have unfortunately fallen back on my caffeine addiction after going three straight weeks completely without it... I've now decided to challenge myself to minimize it rather than cut it out completely, at least until I get my head completely back on track.

University final exams are coming up in less than a week. Normally by this point I'd be completely prepared but I've been essentially skipping every lecture since week 6/7 so I've had to watch all of those before I can start real preparation. I'm now up to date in two subjects so I'm going pretty well for time so far. I'm currently sitting on 90%, 81%, 65% & 51% (econometrics of course) in my subjects so I should be able to pass everything. I'm going on holiday with my partner to Europe for 3 weeks after exams so I have a lot to look forward to---- I'm sure that the trip will give me a chance to relax & fully get over everything that's happened. 

Meanwhile I'll be training regularly during the study/exam period & I've also started trying out new meals once again. I also have to find some time to start applying for vacation work in business but I'll put that on the back seat for now.

Anyhow, sorry for the long rant---- It's good to be back & I should be posting more regularly from now on :)

Exercise Science

Finished creating a gym program for my exercise science class—- hoping its not too difficult for whoever is my partner for the day! I’m loving the unit but the girls in my class don’t understand the benefits of weights… Plus they’re all fresh out of high school (3 years younger than me) & I don’t think they really care about the class… A bit depressing since I’m doing the class as an elective because weight training is my unbridled passion >_>

My Healthy Cooking

 Lamb Cutlets with Cauliflower Mash & Beans

 Lentil Sheperd's Pie with Steamed Broccoli

 Steamed Fish with Asian Vegetables

 Broccoli & Zucchini Cheesy Bake

Stir-fried Ginger Beef with Broccolini & Cashews

Ah the Joys of Easter

Ooops, I've had my first slip-up in terms of weight maintenance... This morning I weighed in at 64.2kg--- 1.2kg higher than my 'goal weight band'. Of course I know where I went wrong. Over Easter I essentially gave up the training & decided to eat everything & anything that caught my eye (including a lot of chocolate & even a bit of pizza!). I know I'll be able to drop the extra weight quickly though, all I need to do is exercise a bit of self control & get back on track with my training. I've already done 3 training sessions this week & I have another planned for tomorrow. I've also cut my calories but of course since I'm doing weight training I haven't cut them down by too much... I'll re-check my weight next week though & if it hasn't dropped I may cut to 1500 calories which will put me on my BMR.

Though I may have gained a little weight I'm looking incredibly fit & strong. I've noticed a huge increase in my leg definition in particular. Most of my weights are still the same but the little bit of running I've been doing has paid off---- I definitely have more stamina. Gym sessions have been difficult to fit in this semester but I've managed to do it by leaving class early, going to the gym & then watching lectures online instead. I'm diversifying when it comes to the recipes I've been cooking--- my partner recently got me 'Tiffany's Lighten Up Cookbook' so I've started trying the recipes in it. It concerns me a little that they don't have calorie counts next to them but several are similar to 12wbt recipes so I assume they're around the same mark.

My study has been a little off track (we had a death in the family & I didn't cope very well last week) but I'm currently powering my way through all the lectures I've missed. I'm about half-way through so I should be able to finish by the end of study break & be up-to-date.

Uni Week 4

I haven't been blogging much lately but my training is going really well! My muscles feel rock hard & I've really been enjoying my exercise science unit. During the course of the last three weeks we've done long distance running & drills in the running practicals plus body weight exercises & free weights in the weights room. I've now learnt how to perform a deadlift & I can now successfully complete 4 unassisted chin ups. Our trainer has also been instructing us how to train & spot for others in the gym environment--- I'm certain that it will be helpful in the future.

I have had a bit of trouble fitting in training sessions but I've decided to start going to the gym after my practicals so that will let me get 4 L&S sessions in per week. My nutrition has been pretty decent & I've been maintaining my weight--- I have allowed a few less healthy foods but nothing excessive. I need to do a bit more pre-planning when it comes to taking food to uni, often I forget to pack lunch in the morning & end up buying either sushi or a sandwich (both low in calories but not as nutritious as something home made). I've discovered some more healthy snacks so that I'm not constantly drinking protein shakes while I'm at home.

My weak point this semester is my organisation when it comes to study. This is probably just because of the huge summer break between semesters--- I'll really need to put in some effort to get back into the swing of things. I've skipped a few lectures already so I need to sit down & watch them all to catch up... It's week 4 already so I need to get on top of things.

Back to Lean & Strong

Despite deciding to change to lean & fit two weeks ago I find myself thinking that it's necessary for me to swap back to lean & strong. The last two weeks have been incredibly challenging for me & I've found myself skipping sessions. I've taken a good hard look at myself & have realised that the reason for this is that I just don't enjoy my cardio workouts---- they do absolutely nothing for me. I don't mind doing an interval training dvd but the act of just running on a treadmill or cross trainer really doesn't appeal to me.

I know it sounds like I'm reneging on the promise I made to myself but I think its more accurate to say that I've re-evaluated my goals. While I would like to be able to run a decent distance I'm not really interested in developing a runner's physique nor do I really enjoy the act of running. On the other hand I adore my weight training & its given me the kind of tone I've always aspired towards.

I told myself back when I started 12wbt that I would run the city-to-surf & I still intend to do so but I believe that I will be able to do it while completing mainly weight training. I will try to fit in extra cardio in my workouts & will replace any SSS with a run; I'm relatively fit so this should be sufficient to complete the race.

My new goals will be based on lifting weights & reps rather than running distance. Off the top of my head I'm hoping to up my bench-press & barbell squat weight as well as increase the amount of chin ups I can perform. Eventually I would like to be using the highest weights in the lean & strong program.

Measurements

So I just calculated my total centimetre losses over two rounds of 12wbt so I could see how far I've come; These are the results:

Chest: 87cm (start) down to 84cm (week 24)

Waist: 68cm (start) down to 62cm (week 24)

Hips: 96cm (start) down to 88cm (week 24)

Left Thigh: 58cm (start) down to 51cm (week 24)

Right Thigh: 57cm (start) down to 51cm (week 24)

(Arms both remained the same)

In total I've lost 30cm! An entire ruler off my body :) I've got to say that I'm happy with that. I haven't taken my measurements yet this round (mainly because I've misplaced the tape measure) but I think they'll be roughly the same as they were 4 weeks ago.

First Week Back

To be honest my first week back at uni was a bit of an emotional roller coaster for me. I made poor food choices, skipped a workout and found myself welling in complete & utter despair. It's only now, after spending three days with my loving partner & visiting a counsellor that I feel like coming back out, facing the world again & giving this semester a damn good go. For some reason I felt like life was no longer worth the effort & that things would be easier if I didn't try. Let's face it--- I know this isn't true. I've been happier up till this point than I ever have been before while following this program & I'm not going to go back. I am most certainly worth the effort.

I've written an hour-by-hour timetable to dictate to myself what I should be doing every day of the week and I have also finally printed out all the new recipes for this 12wbt round. By creating a timetable each week & sticking to it I should be able to manage my workload & thus my stress. I've also started taking herbal medicine for my insomnia, which has been bothering me for the past few months. I seem to have slept better in the last couple of days & my depression is starting to lift slightly so sleep deprivation was probably the cause to some extent. The family issues that have been troubling me are unlikely to be solved but at least now I am receiving outside support; I have another appointment for the counsellor this week.

Recipes, recipes, recipes

Cannellini Bean Stew with Crispy Polenta

 Creamy Pasta Bake

Chilli Lemon Prawns with Rocket

Potato, Spinach & Feta Tortilla

Spicy Chicken & Green Olive Cous Cous

Garlic Prawns with Rice, Lentil & Green Bean Salad

Spanish Chickpeas with Spinach, Tomatoes & Grilled Fish

Creamy Chicken & Mushroom Boscaiola

Salmon Stuffed Potatoes with Yoghurt & Chives

Grilled Salmon with Broccolini & Pine Nut Salad

Grilled Field Mushrooms with Thyme & Fetta

Pan-fried Fish with Warm Roast Tomato Salad

My Day Yesterday

Arg so I turned up to my class yesterday & it turned out they'd cancelled it for lack of people. So now I have to figure out another time when I can try pole dancing out. I really wish I'd gone earlier in the break as uni starts next week. I'm sure that I'll get around to it though, at least I know where the pole studio is now. My last workout went well & I resigned yesterday--- my last shift is today. I think I'll be able to get a much better grasp on my timetable now and I'm feeling pretty positive about this semester. I'm taking a sport science unit--- it looks great but it has a really confusing class schedule. Here's hoping I turn up when & where I'm supposed to!

Update

Hey everyone, I know I haven't posted for a week but I've had quite a bit going on. I completed the Colour Run on Sunday with my team 'the Avengers'. We didn't end up running the whole way as I'd hoped but all in all we had a fantastic time (apart from an unfortunate incident in which orange colour was thrown straight in my ear, it's still orange on the inside!). Interestingly enough, despite doing zero cardio I seem to have become an extremely fast short distance runner--- it's probably all those lunges & squats I've been doing! I think I may participate again next year & I was thrilled to find that a couple of my friends were actually interested in doing the Stampede with me in May-- so that may be a possible future event.

My weights training has been going well & today will be my last day of Lean & Strong. I'm a bit apprehensive about the switch to cardio next week but I've committed myself so I can't back out now! I'm also planning to do a 'Fever Teaser' workout at my local pole dance studio today. It's a mixture beginner class designed to give people a taste of pole, lap dancing & their fever workout sessions so I'm going to use it to determine if I would like to sign up to a beginner 1 pole course.

I'm considering dropping my casual job this semester as my university hours are quite long & I have a huge amount of projects to work on. It would mean more study hours plus greater flexibility with my workout sessions (also more time with my partner!). I do love my job & working in retail has really boosted my confidence but I know that other areas of my life require more of my attention at present. In the end it's a decision I have to make.

Ready to Rumble

This Sunday I'll be participating in my very first fun run--- the 5km Perth Colour Run! I'm in a team with four of my friends so its going to be a lot of fun. Here's hoping it won't be too hot!

In other news I've just started trying recipes from Mish's new book. I really enjoyed the grilled salmon with broccolini & pine nut salad so I'm going to try another new dish next week.

To All the Newbies

Hi all! Well it's the start of 12wbt round 1 2013. I hope all the newbies are getting into the swing of things & are having fun with the program. I've just weighed in for the week at 62.3kg so I've maintained my goal weight for 4 months in a row. Technically I'm still in my week 11 of last round since I missed two weeks on holiday so I'm yet to switch to the Lean & Fit program. However I have started trying the new recipes that have been added this round & they've been absolutely delicious so far!

I have some advice for all starting the 12 week body transformation:
1) Try everything once, even if you're convinced that you won't like it--- you might just be pleasantly surprised. I was absolutely convinced that I disliked avocado, sweet potato & various other foods before I started the program but after cooking them in the program recipes I realised they actually tasted great. Clearly I'd just either been too young to appreciate the foods previously or I'd eaten them in the wrong form. So just give everything a go at least once because you may find a new favourite food.

2) Never compare your results to those of others. It's such an easy thing to do (and I must admit I've found myself staring wistfully at the progress pictures of the other lean & strong ladies) but the logic behind it is flawed. Different people have different genetics, different fitness histories, different starting weights & are altogether at different stages of their journeys. Turn all your focus to your results & your small victories. It doesn't matter if so-&-so lost 1.5kg this week and you only lost 600g. Any loss is fantastic & you should be giving yourself a pat on the back. Even if you don't have a loss there's no reason to feel discouraged. If you've started eating healthier food & exercising you've made great progress---- though it might not show up on the scales just yet you're definitely having a positive effect on your health. Keep it up!

3) The scales are not an accurate measure of fat-loss at all. They not only weigh your fat but also your muscle tissue, bones, retained fluid etc. Please do not pin all your hopes on that one little number because it can fluctuate for so many reasons- TTOTM, post-workout fluid retention, lack of bowel movements (dare I say constipation), muscle gain etc. I can certainly attest to this as my weight has fluctuated between 60 & 64kg since I reached my goal weight yet my body fat percentage has been decreasing. A much better way to measure your progress is by way of your monthly measurements (after all this is what you actually see rather than that little number on the scales). It's also very helpful to see the differences between your before & after pictures so I suggest that you all take a before shot (even if its embarrassing right now, you'll be glad you did when you can see the improvements you've made!).

4) Try to have fun with the program. Don't make it a negative thing you 'have' to do. In the end its your attitude that will determine what you get out of it & if you'll be able to stick to it. Remember as well that's its not a quick fix--- you won't just lose the kilos by signing up, convincing yourself that its not working (without trying it) & then giving up. It's a program that requires commitment, dedication & hard-work for the entire 12 weeks---- because putting in effort is the only healthy & sustainable way to lose weight and create a healthy lifestyle for yourself.

New Rules of Lifting

I've just bought a book called "The New Rules of Lifting for Women" by Lou Schuler. It's been recommended to me by several members of the Lean & Strong facebook group and I can already tell it's going to be a great read just from the introduction. I'd love to share this great quote with all of you:

"In the quarter-century since the idea that women could benefit from strength training kicked in, a powerfully counterproductive notion rose in tandem. That's the idea that women should use exercises and techniques different from those used by men.
It's a ridiculous premise, bordering on fraudulence.
And yet every time I walk into a weight room, I see women doing things that nobody would ever recommend to her if she happened to be male."

Current Happenings

I had the most wonderful legs day yesterday---- managed to burn 730 calories in a single session! It's the most I've burnt since I've started recording, normally my numbers are between 400 & 600 calories. I was planning to go the gym today as well but unfortunately I was involved in what can only be called an 'external excuse outside of my control' last night (my first one since I started the program 6 months ago). As a result I'm at home with my mum instead, who has taken the day off work. Tomorrow though there's no doubt that I'll be getting back on track---- I think I'll do chest/back tomorrow, biceps/triceps on thursday and legs on friday.

I completed my last fitness test and measurements for round 4 2012 yesterday as well. I've lost 3cm off my hips & 1cm off my right thigh over the course of the round. Clearly the losses aren't as large as last round but that's because I don't really have any more fat to strip. All my fitness test results have increased slightly except for the abs test for which I'd already achieved the highest level.

How to Keep the Weight Off

I wrote this for my tumblr but I thought I would post it here too:

I see so many misconceptions around when it comes to diets & how to successfully lose & maintain weight. For this reason I've decided to write this short essay regarding how a diet should work & how to keep weight off when you reach your goal.

First & foremost the only way you will lose weight is to create a calorie deficit. Yes that's right--- not by eating no carbs or downing ridiculous green drinks--- just by creating a calorie deficit (most modern diets will claim this isn't the case but will trick you into doing it anyway). A calorie is a unit of energy that will either be stored as fat or used in physical activity throughout the day. If your calorie usage is greater than your calorie intake then you will begin to lose fat as your body will convert your stored fat into kinetic energy. You can create a calorie deficit by both reducing calories in (eat less/eat healthier options) and increasing calories out (exercising more). 

So how many calories should you be taking in? Well that's actually remarkably simple to work out. The first thing you have to do is to work out your BMR. This is your Basal Metabolic Rate---- aka the amount of calories you will burn in one day while remaining idle. There are plenty of BMR calculators online that will allow you to calculate this number. It's this number plus the calories you burn during exercise that equals your calorie intake for the day. Therefore, in order to lose weight you must consume less calories than this number. However keep in mind that you will still need a certain amount of calories to maintain your body functions. Women should not consume less than 1200 calories & men should not consume less than 1800 calories. It is important to try & eat as nutritiously as possible while dieting as well as to consume 2-3L of water per day. There's absolutely no doubt that you will lose weight using this method, unless there is something medically preventing you from doing so

Secondly lets look at maintaining your new weight. This is an area in which most people have trouble---- I'll now explain why. Your BMR (basal metabolic rate) falls as you lose weight as your body requires less energy to maintain itself. When you eventually stop losing weight or reach a plateau you have in fact reached a point at which your calories in equal your calories out. This means that you are perfectly balanced at this weight. However, most people now think that since they've lost all that weight they can return to their previous eating habits or let unhealthy foods sneak back into their life---- If you'd like to keep the weight off this is wrong. If you return to your original eating habits you will create a calorie surplus (BMI + exercise < calories in) & the body will start to once again store the extra calories as fat. Your body will eventually return to your original weight & all your hard work will be undone. In order to maintain your new body you must in fact eat your new 'diet' of calories for life. You may be able to add in extra calories if you find yourself to be dropping below goal weight but you will need to remain vigilant for the rest of your life. In order to succeed in your diet it must become a permanent lifestyle change.

Up-to-date Progress Pictures

My results after two consecutive rounds of the Lean & Strong program. I'm incredibly happy with how well I've done. There's a much bigger change between week 12 & week 24 than I had imagined so that's really made my day!

My 12wbt Journey - An Explanation for Family & Friends

The fair majority of my friends and family members know that I’m doing the 12wbt and a few know that I’m now in my third round. Some are more than supportive while others are neutral (both completely fine) --- a couple have also shown a serious lack of understanding towards the program I’m completing. That is my main reason for posting this particular message--- to explain what this program is as well as what it is doing for me.

I suppose first and foremost the 12wbt is a weight loss program, although it contains a variety of programs aimed at strength gain & running event training as well. I must admit that I didn’t really start 12wbt to lose much weight--- I have in fact been part of the strength gain (lean & strong) program from the very start & my overall aim was to improve my tone & strength. However while training & changing my diet I did manage to lose 8.5kg and have found myself to be a lot healthier & happier at my lower weight. I am still well within the healthy weight range & I eat over 2000 calories of nutritious food per day for my strength training in order to gain muscle--- so there’s no need for any concern that I’m ‘wasting away’.

The program provides all its members with a meal plan complete with recipes and an exercise regime tailored to suit their particular goals. The meals are healthy, nutritious and require only basic cooking skills to prepare while the exercise regimes come in various ranges of difficulty and may be performed in various locations (home, outdoors, gym etc). There are instructive videos included for all exercises to ensure that members perform them using proper technique. Of course you’d probably expect these aspects from any decent health program.

The reason that the 12wbt means so much to me (& others) and that I’ve been so successful on it is that it also focuses on the psychological level of health. Each week we receive mindset videos from Michelle in which she discusses various topics including self-esteem, self sabotage, planning & the myth of motivation. In reading me write this you’re probably thinking ‘what possible difference could watching a video make?’ Well for me it’s made all the difference. Through a combination of these videos & the support of the wonderful, awesome friends I’ve made on the 12wbt forums (another aspect of the program) I’ve realised how much I’ve been focusing on the negatives in my life & how I’ve been holding myself back. Through this realisation I’ve managed to step back and recalibrate my life by building new & much healthier habits for myself. I’ve developed self-esteem and the confidence to stand up for the things I believe in. I’ve also tried things that I never thought were possible before (six-pack anyone?).

All in all the 12wbt isn’t just some ‘thing’. It isn’t a fad, nor is it a diet. It’s a permanent lifestyle change. 

Cool Cookin'

 Roast Vegetable Salad with Feta

 Sweet Potato & Eggplant Bake

 Chickpea & Cauliflower Curry

 Bunless Burgers

Creamy Pasta Bake

Bikini Competition?

So I've been considering what I'd like to do after completing the city-to-surf. At first I was considering a triathlon but a couple of days ago I came across some INBA champion interviews---- They've quite changed my perspective. I had known about figure competitions for some time now but these have never appealed to me as I don't wish to develop quite that level of muscle tone. However I had not realised that they also run 'bikini' competitions---- a type of competition that requires the "toned yet not full-on six pack" look that I've been aiming for... I've been perusing their website and I honestly think I could do it! If I still feel the same way later in the year I think I'll go for it!

Pre-season tasks

So the time has come once again for me to complete my pre-season tasks. I've signed up to round 1 2013 & in four weeks (remember I'm finishing this round late due to my holiday) I will be starting the lean & fit program. As follows are the three pre-season tasks that mean the most to me. I have written them out & stuck them up on the wardrobe overlooking my bed. I have also signed the paper on which I have written my commitments to signify that my word is indeed my bond.

Task 1 - Get Real, No More Excuses!

Internal Excuses

• I'm not fit enough
• I don't feel like it/I'm not motivated enough
• I deserve the treat
• I'll do it later
• I'm too worn out
• I've done enough this week
• I have my period
• I won't enjoy it

External Excuses

• I don't have the time
• I'll ache at uni/work tomorrow
• I should spend my time studying instead
• It's way too hot today
• I'm on holiday, there's no equipment

My Solutions

• JFDI!! 
• Motivation is a myth & is definitely not required for working out!---- working out should be done in robot mode, just like brushing your teeth!
• Working out makes me feel better
• I DESERVE to be healthy
• I can do it if I try, history has shown this
• I'll get it out of the way so I can relax later
• I have plenty of free time, who am I kidding with that excuse?
• I study much better when I've been eating healthy & exercising
• I can work out indoors (in fact I do even when its not hot!)
• I can do bodyweight exercises without equipment

Task 2 - Take Control, Set Your Goals

1 Month Goals (10th March 2013)

• Run 5km non-stop

I will continue my current lean & strong program then swap to lean & fit when finished.

3 Month Goals (5th May 2013)

• Run 8.5km non-stop

I will follow the 12wbt program--- running twice a week at the gym & once a week at my partner's house (plus weights twice a week).

6 Month Goals (28th July 2013)

• Run 12km non-stop
• Bench-press 30kg x 12

I will follow the 12wbt program, reassessing my program at the 3 month milestone. I will potentially swap to learn to run or if I feel I'm losing too much form I will go back to lean & strong while incorporating weekend runs.

12 Month Goals (12th January 2014)

• Squat 30kg x 12
• Complete Beginners 1 Pole Dancing
• Learn to ride a bike

I will follow the 12wbt program, swapping back to lean & strong (if I have not already) once the city-to-surf is complete. I'll sign up to pole dancing lessons & my partner will teach me to bike ride.

Task 4 - Say it Out Loud

I am 100% committed to running the 12km city-to-surf.

I am 100% committed to my new healthy lifestyle.

I am 100% committed to maintaining a weight of 61-63kg.

I am 100% committed to moving forward in my fitness journey & to constantly challenging myself.

I am 100% committed to developing a healthy & positive mindset.

I am going to do this, my word is my bond.

This Program

I love how this program has made me feel. I love how its sparked a passion & creativity in my life that wasn't there before and I love the fact that I'm starting to build my own ambitions. I've proved to myself that I can achieve a goal if I put the effort in & work towards it consistently so there's no reason for me to not apply this methodology to the rest of my life. Healthy eating & exercising has made such a difference for me mentally as well; I find my thinking is clearer & I no longer get as depressed. I find myself actually doing things now like reading books & crafting things--- I haven't had the enthusiasm to do this since middle school! In short I guess I really needed this change, its made my life so more worthwhile.

A Small Change

Unfortunately I need to remake my original small change from round 3 2012 as old habits have started to sneak in a little bit----- My commitment is to completely eliminate caffeine! I've managed to avoid coffee for 6 months but diet coke has made its way back into my life on a casual basis. It makes me feel sick so quite frankly it has to go for good!

A Good Day

I went out with one of my friends today (after completing my 3rd workout of the week) & was exceptionally proud & happy when she told me that the change in my body was incredibly noticeable & that I looked great. I guess I spend most of my time around the same people, whom get to see me nearly every day & so haven't really noticed the huge change. I was starting to feel a little disappointed whenever my mum insisted that she didn't see any difference in my photos so it's very nice to get such positive feedback. She even told me that one of her male friends was jealous of my physique so that really made my day!

Self Portraits

Two pictures that really hit home for me the change in my looks that has taken place during the program--- I look so much healthier now! My skin is glowing, there's no acne---- I actually quite like the way my face looks! Hooray!!

Time for a Guns Show!

A look at my guns in both week 9 & week 18. Seeing some great changes here!

Self Belief

Going through a journey such as mine there's always going to be times when you doubt yourself, doubt whether you can do it and doubt whether its worth it. It's at those times that you need to get a bit of perspective in life, take a step back & breathe.

First of all, look at how far you've come so far. Some people might sit there & think: "Well I really haven't done that much at all," but I doubt that's really true. What would you be doing right now if you hadn't started? What habits have you changed since you started? How much healthier & happier have you been since you started? What new things have you had the confidence to try? Thinking about these things myself, I know that I've gained a great deal from my journey so far.

Secondly, think about where you would like to be & what it will take to get there. What do you want to look like? What would you like to achieve? I often find this idea quite overwhelming personally because its so hard to define my end goal. I find it much easier to visualise my smaller milestones along the way rather than visualise the big picture. Think about how proud you'll be when you run that race, lift that weight or wear that bikini.

Thirdly, realise that you don't have to complete this change overnight. So many people think they have to lose "this much weight in this many weeks"--- no. Improving your health & reaching your goals is a life-long struggle. Don't give up because your results aren't instantaneous---- the good things in life aren't.

Fourthly, if you've been comparing your results to that of others then that's not the way to go. Why? Everyone is at a different stage of their journey, everyone's bodies are different & everyone has a different perspective. I found myself ogling one of the other lean & strong ladies a while ago thinking 'why don't I look like that?' only to find out that she'd been training for 3 years and was a competitive body sculptor. I've only been going for 5 months (& her body type is quite different to mine)---- no wonder I don't look anywhere near that!

Fifthly, find your self-belief---- it's in there somewhere! Tell yourself that you are a strong & capable person (you are), you deserve to be strong, healthy & fit (you do), you are worth the effort and you can do it! (Believe me you can!!) It may be difficult to make yourself believe this at times but trust me when I say its the absolute truth.

New Year's Resolution

Facing the reality that I’m still bitter over something that happened several years ago, despite my best efforts to persuade myself otherwise. I got a terrible shock today when I came across something that reminded me of it and felt the most horrible bitterness & discontentment I’ve ever experienced. Looks like I’ve got a different area of my mind set to focus on this year—— My (late) New Year’s Resolution is to let go of my negative feelings and to move on completely. I’ve come so far in my mind set already that I’m sure I’ll be able to overcome this obstacle as well.

Last Week's Cooking

 Warm Lamb, Pumpkin & Pomegranate Salad

 Amazing Marinara

 Beef with Creamy Mushroom Sauce & Beans

 Hoisin Beef Stir Fry with Spring Vegetables

 Beef Fillet with Roast Pumpkin, Beetroot & Gingered Spinach

Light Eggplant Parmigiana

Update

Well I seem to be going pretty well with my training at the moment - I'm into my third week of specificity & I think I'm back to my pre-holiday level of fitness. The most prominent change I've noticed in the last few weeks is that the backs of my thighs are now nice & firm... I can feel some serious muscle there! As this was one of the areas I wanted to specifically target from the start I'm extremely happy! I think it's due to the amazing leg days I've been having; I've really been trying to push it with the weights, squats & lunges lately. I've permanently moved up some of my weights as well ---- squats are now up to 20kg (from 17.5kg), chest presses are now a minimum of 17.5kg (from 15kg) & I'm in the process of lowering my chin up assist from 12 to 11.

My eating has been clean but I have been adding a few more calories than usual to my meals. I was still however amazed to see I'd actually put on 900g this week--- it's the first particularly large weight gain I've had in over 20 weeks. I'm not worried by this though, some of the more experience lean & strong ladies have suggested that weight gain is necessary in the specificity stage of the program as substantial muscle growth requires a caloric surplus. I should easily take the excess off again when I reach the getting ripped stage of the program in a week & a half.

The Number on the Scales

I just wanted to share this picture with you all because it really does tell the truth. The number on the scales does not define you, your worth or even your health. If you're getting healthier & happier every day then hang the number on the scales!

Holiday Cooking

Prawn & Fetta Bruschetta (altered from the pizza)

Lamb with mushy peas

Chicken & Pumpkin Korma

Tomato & Fetta Pizza with Olives

Pan fried Beef with Corn & Avocado Salsa

Spinach & Ricotta Cannelloni (Christmas day)

Tasty Tandoori Chicken (back from holiday)

Beef Pad See Ew

Banana & Coconut Whip Cocktails