Tuesday, February 22, 2011

12WBT, Week 1 Day 3

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Today’s lunch, delicious again, although I missed the carbs a little this time. All going well so far. The first weigh in was this morning and I’m 0.6kg down, since Sunday, so a great start, some people are posting big losses already but I’m happy with my little loss, just hoping to keep going at a similar rate for the next 11 weigh ins.

I have been feeling hungry, but I think it’s mostly in my head because I feel hungry straight after eating a huge plateful of food which can’t be right. Apparently the hungry feelings pass after a week or so, here’s hoping that’s true! The food has been fantastic so far, so tasty and obviously healthy. Chicken and a million veggies for tea tonight with a mustard sauce, trialled it last week so I know it’s a good one.

The exercise is going well, over 2000 calories burnt for the week already. Running, Strength training, core work, tick tick tick.

Sunday, February 20, 2011

12WBT, Week 1 Day 1

So here it goes, week 1 day one, I’m hungry, only in my head though, breakfast was good (muesli with milk and a banana) and lunch was delicious.

makeover concept

Carrot tabouleh and hummous wraps. A great start to week one, and I know dinner will be good (Chicken with veggies and a mustard sauce) because I make it as a practice meal a couple of days ago.

Today will be a core and stretch day for me, I’ve jiggled my program around to fit half marathon training in as well as keeping the core and strength sessions and some circuit training as well.

I’m feeling good about it so far, the pre-season has been valuable but I think makes the first day feel a little less exciting, even though I’ve not been good with my food for the last couple of weeks, just been exercising more. I’m mainly looking forward to having an excuse to prepare food that the family wouldn’t normally eat (but that I love) as I’ve spent the last few years eating chicken and pasta.

So here it goes.

Wednesday, February 9, 2011

My Commitment

12 Week Body Transformation Pre-Season Task 5

Task 5 was a tough one for me, to make a commitment to myself, to Michelle and to others in my life who should support me during the 12WBT. I don't feel quite ready to commit yet, but my commitment is as follows:

I am committed to putting my all into my workouts and not slacking off with excuses as I always have in the past. I am committed to not settling for an OK time when I could have a great time if I put the effort in. I am committed to not stopping at 12 reps if I can do 16, to continually raising the bar in order to progress not stagnate. I am committed to burning calories and burning muscles. I am committed to fueling my body for health and exercise and I am committed to cutting out the crap.

This is my committment to you and to myself.

So that's it, I have to do it now. No backing down. I AM COMMITTED.

But am I? I still have a lot of self-doubt, I'm not good at dieting, I don't really believe in diets, and I know, it's a lifestyle not a diet, I know the theory, but in reality it involves restricting some of my regular (not healthy) foods and eating more of the good stuff, so it is a change in diet. I need to get my head around the change to make it work, I'm going to go back to excuses again (and I suspect again) until I make it right. I want this to be a success.

Thursday, February 3, 2011

Gearing Up

Gearing Up!

12 Week Body Transformation Pre-Season Task 4

Task four of the 12WBT is 'Gearing Up'. This task was a much easier one, well, apart from the fact that it seems to have inspired an intense desire to go out and spend spend spend, which I am NOT allowed to do (I'm saving up for end of round treats, not allowed food treats and the alternatives are much more expensive ;)). It's all about planning to succeed. Making sure you have the right tools to make the job as easy as possible and to eliminate as many excuses as possible. In reality the number of things you actually need to get fit is pretty small, but there are a heck of a lot of wants in there too.

It was all about planning where you are going to train:


and then making sure that all the equipment needed is on hand.

Well, for me, I prefer to train outside as much as possible and as my main fitness goal is a half marathon then a lot of my sessions are going to involve pounding the pavements and I'm pretty well set up for that. New running shoes, tick, Heart Rate Monitor/GPS, tick, water bottle, tick, running clothes, tick (a whole cupboard full much of which hasn't seen the outdoors for a long time, it's almost (almost I said) as good as having new kit).

There may be times in the next 12 weeks that I need to revert to training indoors, if my husband is away for example, so if and when that occurs I'll be heading off to the shops to get some workout DVD's. One DVD I want to get anyway is some kind of Pilates program so I'll be looking around for a good one as a treat for hitting my 1 month goals (which I am going to do!).

lthough I don't have a problem with the gym, and I live in an apartment building with a gym, I much prefer to be outdoors, however the gym will come in handy for targetted strength work especially in the evenings if it is dark/cold/wet etc. so I will aim to get in there at least once a week, but if I can't get there I have a fit ball and some weights at home and even though we live in an apartment we still have stairs!!! so if all else fails I'll just have to run up and down them a few times after the children have gone to bed.

For me I think the key to keeping motivated with my exercise will be variety.

The other kind of gear is food/weightloss related, I have enough to make do in the kitchen, but I think I might have to invest in a good set of body composition scales. I also need to choose/set up a journal to record food intake, exercise and everything else related to the challenge.

Tuesday, February 1, 2011

GOAL! Setting my goals for the next year.

12 Week Body Transformation, Pre-season task 3

Goals for 2011

The third 12 Week Body Transformation Pre-Season Task is GOAL SETTING, now I love the theory of goal setting and I have trained people in goal setting in the past, I definitely encourage it, but you know, there's those excuses again, no time to set goals? Not worth it if I don't think I can achieve them? oh and so many more. So i sat down and did it, and added my comments on what I need to do to make those goals a reality.I've started but I'm finding it difficult to see beyond the 12 week program. I'll be back to revise these as I go along.

1 month goals (by 21st March 2011) and how I will achieve them

Run/walk 10km in 1hr 20 minutes Keep running 3 x per week, build up to 5km run by end of pre-season (21/02/11). Introduce ‘long run’ tomorrow (30/01/11) starting at 40 mins run 8 walk 2 (DONE). At current pace 10km should take around 1hr 20 so adding 10 mins per week (at 8+2) should get there comfortably without injury. Want to be able to run 5K easily by the 29th of Feb to start ½ marathon plan.
Get into a stretching habit after training Stretch every time until it becomes automatic Learn new stretches, maybe find a stretching DVD? Develop a regular stretch routine for upper/lower body, post run and post gym. Stick a big STRETCH sign on the fridge and the bathroom mirror.
Try a new sport or class Going to book a badminton court and play with Sam one day when the girls are in daycare. Can book 4x1hr for $50 on special during February.
Lose 4kg – taking me to 68kg Follow 12WBT eating and training plans, ignore negative self talk, fight off excuses. Find training buddies virtual and in real life.
Introduce 8 new dishes to our family mealtimes This should be easy following the meal plans , need to adapt them a little for the children and resist eating the difference. I want to introduce more veggies, more pulses, more fish in particular. Make time to shop at the market – maybe a regular time with a friend?
Eat 3 serves of veggies EVERY DAY Buy a wider variety of veggies, eat some vegetarian meals, allocate more time for cooking, do some cooking in advance to have veggie dishes in the freezer. Frozen veg are ok some days but should mix up with other veg too.

3 month goals (by 21st May 2011) and how I will get there

Half marathon (29/05/11) sub 2:12 for a pb Make time for long runs, increase to 4 runs per week, follow Hal Higdon running plan and 12WBT for strength. Get up early and run before it gets hot in Mar. 12 week training programme to start on 28th of February!!! Run with Sam when possible for tempo runs and with the pram if necessary. Get over fear of running with the pram, it's not too much hassle and we can end up at the park.
Run 10k in 60 minutes Consistent training, running hard not just cruising along, start tempo and interval training as soon as I can run 30 mins without stopping. I need to be able to do this to get a half marathon pb!
Swim 1500m in 30 minutes General fitness, swim at least once a week. Losing weight should help with this as should upper body strength work. Renew swim pass.Try a new or different sport/class each month Squash, tennis, trampolining, dance class, maybe do a week’s trial at a gym to try out some classes one week. Try a Zumba class and a Bodypump class.
Lose another 5kg taking me to 63kg Follow 12WBT eating and training plans, ignore negative self talk.
Look good in a size 10/12 Eat well and tone up, especially arms, shoulders etc.
Introduce 8 more new dishes to family mealtimes Should be easy with meal plans, but determined to increase the variety of what we eat, particularly eating more veggies etc.
Eat 5 serves of veggies per day at least 5 times per week Just do it.

6 month goals (by 21st November 2011) and how I will get there

Maintain weight Give up chocolate and sweets, keep on healthy eating plan
Maintain fitness Join the gym for variety if budget allows
Melbourne Marathon 2012 (09/10/11) – Marathon sub 5 hours Keep running consistently after ½ marathon, 20 Week marathon training plan to start immediately after half marathon (should be 22/05/11). Plan babysitter in advance so that we can both run.

12 month goals (by 21st February 2012) and how I will get there

Maintain weight Keep up healthy eat plan, Give up chocolate and sweets
Maintain fitness Just keep training. Set new goals for motivation, try new sports and classes.