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.
Tuesday, 19 November 2013
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.
Sunday, 17 November 2013
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.
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.
Friday, 15 November 2013
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.
Sunday, 13 October 2013
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).
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).
Tuesday, 6 August 2013
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.
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.
Tuesday, 23 July 2013
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 :)
Tuesday, 18 June 2013
Lifting for Women
Sunday, 16 June 2013
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.
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.
Sunday, 9 June 2013
Up-to-Date Progress Picture
Monday, 3 June 2013
Catching up on Cooking 2
Catching up on Cooking 1
Guns
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 :)
Sunday, 7 April 2013
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 >_>
Wednesday, 3 April 2013
My Healthy Cooking
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.
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.
Monday, 18 March 2013
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.
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.
Monday, 11 March 2013
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.
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.
Thursday, 7 March 2013
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.
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