Archive | October 2013

WootWoot! Got my 1st award!

Half Stone

 

 

 

 

 

The boring bit…

Friday 4th  

Powerwalk to/frm work

Saturday 5th  

Push

DB Inc Press: 10kgx15reps (1/1), 12×10 (1/1) 14×5 (1/5), 16×5 (1/5), 18×5 (1/5)- felt great/strong

CableX: 5kg(each stack) x15reps (1/1), 6.25×10(1/1), 7.5×5 (5/5) x3sets

MilitaryPress: 10kgsx15reps (1/1), 12.5×10 (1/1), 15×5(1/5), 17.5×5(1/5), 20×5(1/5-ish)

10mins stairbiatch

Stretching

Great session

Sunday 6th

Pull

Pull-Ups: 70kgs x15reps (1/3), 60×10 (1/3), 50×5 (1/5) x3sets – still feeling strong and managing to keep abs tight throughout, with some concentration!
CablePullyRows: 15kgx15reps (1/1), 20×10 (1/2), 25×5 (1/5), 30×5 (1/5), 35×5 (1/5)

SLDL: 12kgx15reps, 14×10, 16×5 x3 (all 1/1) – great mind muscle connection great squeeze
10mins stairbiatch
Stretching
GREAT session

Monday 7th

Powerwalk to/frm work

Tuesday 8th

Powerwalk to/frm work

Wednesday 9th

Powerwalk to/frm work

Thursday 10th 

OMG!!!! I lost 3.5lb!!! and got my ½ stone (7lb) award!

WoooOoooHoooOooo!!!

Celebrated with some butter on my baked potato at dinner and a little on my blueberry protein pancake for pud!

Friday 11th

Powerwalk to/frm work

Sat 12th

Push

DB Inc Press: 10kgx15reps (1/1), 12×10 (1/1) 14×5 (1/5), 16×5 (1/5), 18×5 (1/5, 20×5 (1/5- WoopWoop PB!!!

CableX: 5kg(each stack) x15reps (1/1), 6.25×10(1/1), 7.5×5 (5/5) x3sets

MilitaryPress: 10kgsx15reps (1/1), 12.5×10 (1/1), 15×5(1/5), 17.5×5(1/5), 20×5(1/5-ish)

10mins stairbiatch

Stretching

Great session

Enjoyed some Sushi for lunch, NOM!

Awesome cheat meal for dinner; steak & chips from our beloved M&S and a delish bottle of red from Aldi!

Sun 13th

Played at domestic goddess; Poached chicken breasts for week in slow cooker as usual and then made spicy parsnip soup with stock, NOM!

Mon 14th

Powerwalk to/frm work

Tues 15th

Powerwalk to/frm work

Wed 16th

Powerwalk to/frm work

Played at domestic goddess again! Roast chicken dinner with SW friendly roasties, NOM!

Thurs 17th

Cycle to/frm work

– 1/2lb – that’s fine….

 

Bit more interesting ponderings bit…

I can’t say I wasn’t disappointed with just 1/2lb loss, I know it’s a loss & not a gain, but…

I’m starting to get anxious about/focused on the scales and weigh in, don’t like feeling like that, I haven’t for this past 12 weeks. Just focussed on the programme and being as compliant as I feel able.

So I’m going back to ‘that’, ditching the scales, metaphorically speaking, I’ll still weigh in each week, but I am only going to think about sticking to the plan. The scales will say what they will say, so long as when I stand on them each week I can feel confident in my compliance to the programme and that the weight loss will come if I just remain compliant, a la: https://hififi.wordpress.com/2013/09/20/what-a-difference-a-day-makes/

 

Plenty of women have lost and are maintaining amazing weight losses faAar in excess of what I hope to achieve, so there is no reason why it won’t happen for me. I’ve only been on the ExtraEasy plan for 2 weeks, I need to focus on that and it does still take abitov concentration/planning for me.

Another awesome quote from those straight talking folk at Lean Bodies Consulting:

Fat Loss “Winning Formulas”

You can’t really say a protocol or diet/training strategy worked or was ‘successful’ or you found a winning formula or that you got great results from it – ie. tons of cardio, low cals, low carbs – just because you got in shape and looked good on your chosen day.

Were you able to maintain and sustain it? Close to it? What happened after the fact?

Something that WORKS doesn’t just work in the short term, it just works period. An approach that is successful certainly doesn’t come with consequences that make it harder to achieve next time.

A ‘winning’ strategy provides results that are maintainable with a plan that is sustainable. If you flat out CAN’T maintain it and the methodology is not sustainable, it’s not a winning strategy. In fact, I’d call it a losing strategy, regardless of the short-term outcome because it winds up making things worse, even under the guise of apparent short-term success.

 Think bigger picture.

 – Erik’

Boy do I know this 1st hand.

I got in the bestest shape of my life when I completed in 2010 but it was a tough ask. I didn’t learn healthy eating habits, I learnt extreme eating habits.

I don’t regret what I did, faAar from it.

The brief I gave my trainer was clear and in the time we had she worked frickin miracles!

Had it not been for that experience I might never have stepped in stage this lifetime (being unsure whether it is in my future again or not).

Had it not been for that experience I would not know what I could be. I hope to attain a similar condition again, but this time at a MUCH slower pace, no deadline pressures and with LOTS of fun thrown in!

To that end I’ve altered/will be altering the title/description of this blog.

I most definitely will NOT be stepping on stage next year.

I need time to reach and maintain a healthy weight/balance, then and only then will I contemplate competing again.

 

Have a great week everyone

😀 xx

 

 

 

 

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YaY!

Do vs say

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

The boring bit…

Friday 20th

Powerwalk to/frm work

Saturday 21st

Push

DB Inc Press: 10kgx15reps (1/1), 12×10 (1/1) 14×5 (1/5), 16×5 (1/5), 18×5 (1/5)- felt great/strong

CableX: 5kg(each stack) x15reps (1/1), 6.25×10(1/1), 7.5×5 (5/5) x3sets – Mmm, back up from 2 wks ago? Seems I’m stronger warmed up doin press 1st? Felt I cud almost have gone to 10 on last, but knew wundt be full ROM so stuck with 7.5 and REALLY sloOowed down

MilitaryPress: 10kgsx15reps (1/1), 12.5×10 (1/1), 15×5(1/5), 17.5×5(1/5), 20×5(1/5-ish) – Felt great/strong

10mins stairbiatch – frickin LOVE it!

Stretching

Great session

Sunday 22nd

Pull

Pull-Ups: 70kgs x15reps (1/3), 60×10 (1/3), 50×5 (1/5) x3sets – Massive increase/decrease from last session! Tho noticed abs not as tight throughout CablePullyRows: 15kgx15reps (1/1), 20×10 (1/2), 25×5 (1/5), 30×5 (1/5), 35×5 (1/5) – LOVE these! Strict form, great! SLDL: 12kgx15reps, 14×10, 16×5 x3 (all 1/1) – great mind muscle connection great squeeze 10mins stairbiatch Stretching GREAT session

Monday 23rd

Powerwalk to/frm work

Tuesday 24th

5miles cycled & legs: LegPress: 50kgx15reps x5sets (all 1/1) SumoSuat: 20kgx15reps x5sets (all 1/1) Lunges: TRX – my fat x 10reps each leg x5sets – VERY sweaty! Gonna stick with this forabit, can feel I’m letting abs go need to focus on keeping them tight throughout. Stretching Sweating LOTS & LOTS! – GREAT session!

Wednesday 25th

Powerwalk to/frm work

Thursday 26th

Hubbies Bday!

We started off ok, going for a brisk 2mile walk before our brunch of salmon & eggs.

W had a fun evening just the pair of us, but over did it on the wine…

Friday 27th

…and ended up in the gym around 9am…for a full cooked breakii! (off work).

It hit the spot and we were almost human, but we did not perform a lot of any activity!

Sat 28th

Still not a lot of activity occurring!

Sun 29th

Played at domestic goddess again!

Poached chkn beasts for week in slow cooker with fresh rosemary & thyme & stock, when chkn was done/removed them and added lentils, onion & mixed beans to stock to make a hearty broth, whilst that was bubbling away, also made tomato & basil & pea & mint soups! NOM!

Mon 30th

Still not a lot of activity occurring!

Off work, never good when I’m off.

1st – 3rd

Powerwalking to/from work resumed but diet still leaves a LOT to be desired.

The result of ‘not a lot of activity occurring’ and ‘diet leaving a LOT to be desired’ = 2.5lb gain!

But I’m ok!…read on…

 

Bit more interesting ponderings bit…

I’m never great with diet/exercise with time off. I like a routine and don’t do well when the parameters are removed.

So it was abitova weird week when I had a rather MASSIVE breakthrough mentally last Thursday/Friday (25th/26th) but then lost the plot and kinda celebrated my breakthough all week! LoL!

I was flicking through my SW book, thinking about my strategy for next 12weeks and contemplating trying their new(er) ExtraEasy plan.The  ExtraEasy plan allows protein, carbs and veggies to be eaten at same meal, basically 1/3 of each, whereas the old school red/green days were more like food combining, restricting one or another food group.

I was telling hubby, whilst out for our stroll, and it suddenly occurred to me that using red/green days is very much me still wanting to control my eating and be able to exclude food groups.

Up till this point I haven’t felt ready or able to think about the ExtraEasy plan, but I think I am now. ExtraEasy would force me to eat protein/carbs/veggies at each meal, and not exclude/monitor/control a food group, kinda like *EeeeKkkk* normal people do!

ExtraEasy would also make it easier for me NOT to do all my manic prep each Sun.

Whilst preparation is everything!  It’s a big part of me controlling my food and would be good for me to let go (at least for a while).

I still feel pretty awesome about this breakthrough!

 

Have a great week everyone

😀 xx