Tag Archive | Body Building

Musing for future plans…

NevaGiveUp

 

 

 

 

 

 

So if I’ve found the correct area of site I’ve changed the title…again!

I DEFINATELY want to complete again in the future YaY!

I have a loOong way to go but I think I can see my way to contemplating competing again, maybe in 2015!

 

I was a top commenter on a fellow bloggers site: http://thefitwriter.wordpress.com/2013/12/31/thefitwriter-2013-blog-review/

Nicola makes her living as a professional writer and I very much enjoy joy her, and her dogs, posts.

She pondered whether I might complete again, so I thought I’d link back here.

I met her through body building.

 

Mark and I were privileged enough to be invited to a friends wedding on 2nd Jan.

I/we met the lovely lady in question through body building.

Another good friend (and her husband) who were there too, I/we also met through body building.

 

I have REALLY struggled to accept my weight gain/rebound since I completed.

When combined with significant life stresses in 2011, I started to slip into depression a little (again). The combination even kept me from the above mentioned ‘another good friend’s wedding. I simply could not face a social gathering.

 

Since I started back at slimming world last year my weight loss has been spectacularly slow!

BUT, my mind set and relationship with/attitude to food is soOo much improved it’s a revelation!

I think we can all agree that with Mark & I being soOo loved up at the moment  my diet is faAar from strict, as we sample the delights at the lovely restaurants we’re privileged enough to be able to dine in. But the revelation is that I’m not guilty enjoying the food, which makes for really special couple times with hubby.

 

Conclusions…

I have met some AWESOME people through body building!

I have made some GREAT friendships through body building!

There’s not a day I don’t think about body building!

I learnt just how focussed I can be & how hard I can train through body building!

I have fallen from the body building path the past few years, but I have leant and grown from my experiences.

I’m in no hurry. I want to get a grip on maintaining a healthy weight before I prep for a competition again.

😀 xx

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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

 

 

 

 

What a difference a day makes!

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The boring bit…

Friday 6th

Powerwalk to/frm work

Saturday 7th

Push

CableX: 5kg(each stack) x15reps (1/1), 6.25×10(1/1), 6.25×5 (5/5) x3sets – Mmm, down on last wk?

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

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

7mins stairbiatch (up1)

Stretching

Great session

Sunday 8th

Pull

Pull-Ups: 70kgs x15reps (1/3), 65×10 (1/3), 60×5 (1/5), 55×5 (1/4), 50×5 (1/5) – AWESOME stretch/full ROM frickin LOVE these! Noticed I’m able to keep abs tight throughout which is awesome progress!

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: 10kgx15reps, 12×12, 14×10, 16×8, 18×6 (all 1/1) – WoopWoop! Hammies felt strong, mmm, no probs with grip tonight.

7mins stairbiatch (increase of 1min)

Stretching

GREAT session

Monday 9th

Powerwalk to/frm work

Tuesday 10th

Powerwalk to/frm work

Wednesday 11th

Cycle to/frm work

Legs:

LegPress: 50kgx15reps, 60×10, 80×5, 90×5, 100×5 (all 1/1)

SumoSuat: 20kgx15reps (1/1) 22×10 (1/1), 24×5 (1/1), 24×5 (3/1), 24×5 (5/1) – focussing on strict form, concentrating on keeping abs tight whole time LOVE these!

Lunges: YaY! Found the TRX – my fat x 10reps each leg x5sets (all 1/1) – MAJOR rear lunges stretching & hitting the glute tie in nicely, VERY sweaty!

No starbiatch tonight as didn’t do legs last week nor the lunges the week before when I last did legs.

Stretching

Sweating LOTS & LOTS! – GREAT session!

Thursday 12th

Rest day – Drive to from work.

13th – 19th

Maintained weight.

VERY happy with that.

I took helping friends move as an excuse to slip off plan.

I managed to stick to plan Sat, and was fine with the cheat take out we ordered Sat pm.

I’m lactose intolerant, Mark & I normally share a korma and a more tomatoey curry, but for whatever reason I had just/all korma. I normally get away with the share but not a whole portion! I was quite poorly. Had to take Monday off work!

So no exercise Mon and had missed gym Sat/Sun.

Walked to work Tues, but with podcast not clubland as feeling low on energy (& motivation).

Cycled Wed, with great intentions of going to gym pm to do legs. But the friends completed today and so we spent some time with them enjoying a coffee in their new digs.

 

Bit more interesting ponderings bit…

Right!

13 weeks till x-mas! Lets do this!

I am FULL of positivity and enthusiasm today! LOVE it!

I have planned my SW diet spreadsheet and am well on track for the week. I’ve realised I’m craving carbs with the drop in temperature, so I’m gonna go with it and have the carb days allowed on the plan on a w/e. It doesn’t look unlike a carb backloading type plan TBH, so happy with that. Hopefully sating the cravings at the w/e will help me stay on track rest of week better.

I’ve had some weak moments this week but I didn’t have weak days as I would have previously which is progress for me. I thought ok, so I’m not totally on plan caving in to cravings each evening at dinner, but that’s no reason to trash the whole day! YaY for me!

SW do their own muesli type bar to help sate a sweet tooth, BaAad idea! I thought they would help, and I ‘spose initially they did, but I’ve been like a woman possessed this past week, so not getting anymore of them! I have some quest protein bars in the cupboard, I’ll utilise them,  they have ‘Syns’ so I’ll cut them up, I just need a small bite of something sweet with my coffee after dinner.

My fitness is nicely back up to speed so I just need to knuckle down and stick to the plan and suck it up (if need be).

With 13 weeks a stone (14lbs/6.3kg) looks MORE than doable, even double that! (Oh yes when I positive, I’m FULL of it, LoL!). but a great post from Lean bodies consulting will be borne in mind:

“A lot of people get tied to the idea of losing “X number of pounds per week” when, in reality, we don’t really have any influence over how much weight our body decides to lose at all.

 The only thing we do have influence over is the BEHAVIORS responsible for bringing about those outcomes.

 So there are really three lessons here…

1)      While it will never seem fast enough, if you’re making any progress (regardless of how small it is) it is still good progress.

2)      Focus on the things you can control (behaviours) and stop fixating on the things you can’t (outcomes).

      Do those things (the things you can control – behaviours) with

      relentless consistency.

3)      Be patient.

       If you’re doing what you need to do, and the results are

       coming slowly, you will eventually reach your goal.

       But it is going to take time.

       Accept this”.

 

So I will stick to the plan and hopefully my body will play ball and I’ll have some AWESOME results for you/us!

 

The podcast of choice that I’m listening to at the moment is:

https://itunes.apple.com/gb/podcast/phil-learney-nutrition-performance/id687834141

He’s quite technical but I just love his northern accent and he talk a LOT of sense!

 

Have a great week everyone

😀

xx

Still not the most riviting writing eva!

Dinner!

The boring bit:

9th – 22nd

WT#??!!??

No gym, wine most nights, plenty sugary treats = -1.5lb!

I’ll take it but will also not rely on my method(s)!

23rd – 29th

– 0.5lb, very happy with that!

28th

1st night back in gym for a month & I choose Legs!

LegPress: 50kgx15reps x5sets

Lunges: TRX has disappeared in refit!  just my fat as 10reps each leg, than something twinged!  SumoSuat: 22kgx10reps x5sets – really strict form, concentrating on keeping abs tight whole time, twinge doesn’t seem to b serious

5mins starbiatch

Stretching

Sweating LOTS & LOTS! – GREAT session!

30th – 5th

Meh, -0.5lb

31st

Pull:

Pull-Ups: 70kgs x15reps, 65×10, 60×5 (1/5), 55×5 (1/5), 50×5 (1/5) – AWESOME stretch/full ROM frickin LOVE these!

Rows: 15kgx15reps (1/1), 20×10 (1/1), 25×5 (1/5), 30×5 (1/5), 35×5 (1/5) – LOVE these! Strict form great!

SLDL: 10kgx15reps, 12×12, 14×10, 16×8, 18×6 – WoopWoop! Hammies felt strong, but grip gave out  must get some straps

6mins stairbiatch

Stretching

GREAT session

1st

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 – Great! strong

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

6mins stairbiatch

Stretching

Great session

Last blog I was going to post about the 5:2 diet.

My mum+sis have had great success with it and I thought It could help boost my efforts. But I tried a couple of low carb days as a tester and it did not go well! (hence the pic for the post)

I still think it could be a great solution for many though:

http://www.amazon.co.uk/Fast-Diet-intermittent-fasting-ebook/dp/B00AW8UK0K/ref=sr_1_2?s=books&ie=UTF8&qid=1376654794&sr=1-2&keywords=5+2+diet

http://www.amazon.co.uk/Fast-Diet-Recipe-calorie-controlled-ebook/dp/B00CAWAJMK/ref=sr_1_6?s=books&ie=UTF8&qid=1376654794&sr=1-6&keywords=5+2+diet

The other thing I’d like to share is a group on FB – Lean Body Consulting:

https://www.facebook.com/LBCOnlineCoaching?hc_location=stream

These guys talk a LOT of sense including:

A lot of people get tied to the idea of losing “X number of pounds per week” when, in reality, we don’t really have any influence over how much weight our body decides to lose at all.

 

The only thing we do have influence over is the BEHAVIORS responsible for bringing about those outcomes.

 

So there are really three lessons here…

 

1)      While it will never seem fast enough, if you’re making any progress (regardless of how small it is)

it is still good progress.

 

2)      Focus on the things you can control (behaviours) and stop fixating on the things you can’t (outcomes).

      Do those things (the things you can control – behaviours) with

      relentless consistency.

 

3)      Be patient.

       If you’re doing what you need to do, and the results are

       coming slowly, you will eventually reach your goal.

       But it is going to take time.

       Accept this’

Have a great week y’all!

😀 xx

BlaBlaBla..Long, boOoring update..

More a diary record for myself than anything. Honestly can’t remember what I did this last month, thank goodness for FB!
Don’t forget to check out and like my page if you haven’t already: https://www.facebook.com/pages/No-body-plans-to-fail-they-just-fail-to-plan/312636932204330

    1st July – 4th July

Apparently bit hit n miss on bike and gym.
1st weigh in at SW I do remember though. Will be attending on a Thursday PM so should tie in nicely for Friday/weekend blog updates.

    4th July – 11th July

1st week went VERY well with a loss of 3lb!
Got back into the swing of the diet quite well though did go over my ‘syns’ quite a bit.
Didn’t realise for those not initiated into the ways of SW that I hadn’t explained ‘Syns’, apologies.
They are naughty food points that you count. They are called ‘Syns’ rather than Sins as they are not to be thought of as bad, rather that they SYNergistically complete your diet so that you’ll stay on track and not lose the plot big time…like what I had been doing.
This 1st w/e I didn’t plan my Syns but I did count them. I just ate what I wanted but kept a record.
Ideally you’re supposed to spread them out having between 5-15 a day, though my brain does not forget that a bottle of plonk is 27 Syns!
The 3lb loss was achieved with 128 Syns, so 58 over the recommended 70 for the week!

Even made the gym a few times too!

Fri 5th
Pull:
DB SLDL: 12x15reps (cadence up 1, down 1), 12×10 (up 1, down 3), 12×5 (up 1, down 5), 14×5 (up 1, down 5), 16×5 (up 1, down 5) – great squeeze worked hard despite not getting DBs I wanted at times I wanted
Rows: 15kgx15reps (up 1, down 1), 20×10 (up 1, down 5), 25×5 (up 1, down 5), 30×5 (up 1, down 5), 35×5 (up 1, down 5) – LOVE these! Strict form great!
Pull-Ups: 70kgs x15reps (up 1, down 3), 60×10 (up 1, down 3), 50×5 (up 1, down 5), 50×5 (up 1, down 5), 50×5 (up 1, down 5) – AWESOME stretch/full ROM frickin LOVE these! + decrease of 5kg assist on last 3 sets! Fly Fifi fly!
Stretching

Tuesday 9th
Push:
CableX: 5kg(each stack) 5x15reps (up 1, down 1), 6.25×10(up 1, down 3), 7.5×10 (up 1, down 4), 10×5 (up 1, down 5), 5×15 (up 1, down 1) – OweeEee! great/strong
DB Inc Press: 12kgsx15reps (up 1, down 1), 12×10 (up 1, down 3) 12×10 (up 1, down 4), 14×5 (up 1, down 5) 16×5 (up 1, down 5) – great/strong
MilitaryPress: 10kgsx15reps (up 1, down 1), 12.5×10 (up 1, down 3), 15×5 (up 1, down 4), 17.5×5 (up 1, down 5), 5×15 (up 1, down 1) – OweeEee! great/strong
Stretching
Great session

Oh and got told off for ‘inappropriate’ gear changing on my bike! I was changing up/down the gears too quick at the top/bottom of inclines and jumping the chain off, having done it 2/3 times, I’ve learnt my lesson and now give my knacker bike time to catch up.

    11th July – 18th July

My body was NOT quite so forgiving this week!
141.5 Syns = double recommendation and I gained 1.5lb!
TBH I don’t think that was justified given last weeks stats, but I didn’t follow the plan as I should have so…
BUT I didn’t cave and cheat last night though, as much as I wanted to hide under the duvet drowning my wallows in gin!
I have set about planning a better strategy for the week ahead, so I know the Syn situation better ahead of time.
Also going to pop into the gym on a Fri am to weigh on the body composition scales then when I have blips like this it might help me mentally if the muscle/hydration levels are up and the fat’s down, despite it not showing as scale weight.
No socialising to derail me this w/e either as it’s qualifier time for a couple of girlfriends. So lots of Tupperware at the ready, for a change, will see minimum Syns consumed this w/e.

Did have a great boost/compliment this week too; A friends of a friend asked if I’d give some friendly advice on her diet/exercise as she has aspirations to step on stage in the not too distant future. She bigged my up quite nicely raving about my blog and FB page, made me feel good, thank you huni

Mon 15th
1st leg session in quite some time!
I had been avoiding to give legs chance to acclimatise to all the cycling and still not sure it’s neeed at this stage. But thinking that the leg weights might actually help the cycling too?
LegPress: 50kgx15reps, 100kgx10, 150×5(3down/1up), 150×5(4down/1up), 150×5(5down/1up) – YaY!
SumoSuat: 22kgx15reps(1down/1up), 22×10 (3down/1up), 22×5(5down/1up), 24×5(5down/1up), 26×5(5down/1up), – OwWweEe!
Lunges: TRX+MyFatAss x10reps(each leg)x5sets – Noticeably stronger frm cycling YaY!
Stretching
Sweating LOTS & LOTS! – GREAT session!

The following couple days cycling wasn’t as ouchy as expected, tho did re-introduce a decent 25g dose of glutamine post WO to help with recovery.
Have noticed too this week how cycling on different surfaces affects/uses different muscles; on tarmac my glutes seem to ache more doing the laps of the park whereas on gravel in the middle of my journey to work this tension is relieved.
May have mentioned re sprints in park on bike at one point? HaHaHaHa! NO! doing the 10km each am on its own at whatever pace is enough, sprints may come in time, but will be some time off I reckon.
I’ve also started adding electrolytes to my water: http://eletewater.co.uk/ I wasn’t sure of any difference for quite a few days, but all of a sudden I really don’t feel as thirsty. I really do feel/look better hydrated & skin looks great! Certainly noticeable that in the office, despite being the heaviest/fattest I seem to be coping the best with the heat! So along with the Glutamine after WOs that may hav helped muscles fill out giving abitov a skewed weigh in result?

Tues 16th
Push:
CableX: 5kg(each stack) 5x15reps (up 1, down 1), 6.25×10(up 1, down 1), 7.5×5 (up 1, down 3), 10×5 (up 1, down 4), 7.5×5 (up 1, down 5) – Great! strong
DB Inc Press: 12kgsx15reps (up 1, down 1), 12×10 (up 1, down 2) 12×10 (up 1, down 3), 12×7 (up 1, down 4) 12×5 (up 1, down 5) – Ooo, down on last wk!? heat? felt great/strong tho
MilitaryPress: 10kgsx15reps (up 1, down 1), 12.5×10 (up 1, down 1), 12.5×10 (up 1, down 3), 12.5×10 (up 1, down 4), 12,5×10 (up 1, down 5) – OweeEee! great/strong
Stretching
Great session

Wed 17th
Pull – ended up just a cple of back exercises as didn’t feel like doin SLDL – saving legs for cycling, but better 10 quick sets than nothing! & I needed a good stretch too:
Pull-Ups: 70kgs x15reps (up 1, down 3), 60×10 (up 1, down 3), 50×5 (up 1, down 3), 50×5 (up 1, down 4), 50×5 (up 1, down 5) – AWESOME stretch/full ROM frickin LOVE these!
Rows: 15kgx15reps (up 1, down 1), 20×10 (up 1, down 2), 25×5 (up 1, down 3), 30×5 (up 1, down 4), 35×5 (up 1, down 5) – LOVE these! Strict form great!
Stretching
GREAT session

Oh and I had my 1st cycling related injury! I got stung my left eyebrow, collided with something at speed! 1st time I’ve been properly stung! I didn’t like it! But luckily had a full pack of antihistamine with me.

    19th – 25th July

Weigh In = -2lb! YaY

Fri 19th
Hard to motivate self this am, but 10.5km completed.
Scorchy 10.5km home.

Sat 20th
Chief tanner duties today. A girlfriend is competing in her very first competition in the figure category. It’s hard work tanning peeps!
Reward/cheat meal; Potato Rosti & Cheesy stuffed mushrooms with rib eye and a stunning bottle of red, NOM!

21st
Show Time!
I was designated driver for competitor (Dania) and the Assistant tanner (Kelly), Kelly lives closer and was able and willing to do Dania’s final coat on Sun am.
Dania had also had the hairdresser in and a make up artist that am and she looked stunning! – not that she doesn’t everyday!
The hours drive to St Albans went without any hitches thank goodness and we arrived at venue in plenty of time to relax, bar stage nerves.
The day went very well. Dania did herself proud, posing was great and she looked confident and relaxed doing her T-Walk. Kelly and I rushed back stage after Danias class came off stage for both Pre-Judge and the evening routine show, desperate to get photos of Dania in her bikini(s) to document her day well for her. There may have been some tears! Dania’s relief at having accomplished her momentous achievement very clear, it was lovely, so glad and proud myself to have been able to assist and pay forward all the help I received when I completed.

22nd
14.5km cycled & Legs tonight:
LegPress: 50kgx15reps, 100kgx10, 150×5(3down/1up), 150×5(4down/1up), 150×5(5down/1up) – took all 5 sets to get in the mood, was feeling tired from heat when I arrived
SumoSuat: 22kgx15reps(1down/1up), 22×10 (2down/1up), 22×5(3down/1up), 22×5(4down/1up), 22×5(5down/1up) – in the groove now, really strict form, concentrating on keeping abs tight whole time, noticed I let them go at bottom of rep!
Lunges: TRX+MyFatAss x10reps(each leg)x5sets – Fuck these were tough tonight! Getting really low with leg really extended behind on drop tho & again concentrating on abs, they’re not as tight as I’d like all thru movement(s)
Stretching
Sweating LOTS & LOTS! – GREAT session!

23rd
14.5km cycled, avoiding all storms/showers & Push at gym tonight, totally not feeling it when I arrived bit meh with heat, but had a great session in the end.
DB Inc Press: 1 of the 12kgDBs had gone AWOL! 10kgx15reps (up 1, down 1), 14×10 (up 1, down 2) 14×10 (up 1, down 3), 14×10 (up 1, down 4) 14×8 (up 1, down 5) – felt great/strong
PecDec: gym being refitted so no CableX at mo – 15kgx15reps (up 1, down 1), 20×10(up 1, down 1), 20×5 (up 1, down 3), 20×5 (up 1, down 4), 20×5 (up 1, down 5) – Enjoyed this forachange
MilitaryPress: 10kgsx15reps (up 1, down 1), 15×10 (up 1, down 1), 15×5(up 1, down 3), 15×10 (up 1, down 4), 17.5×5 (up 1, down 5) – OweeEee! great/strong
Stretching
Great session

24th
Meh got a dodgy left knee, 14.5km done Pull/Back tonight at gym:
Pull-Ups: 70kgs x15reps (1/3), 60×10 (1/3), 50×5 (1/3), 50×5 (1/4), 50×5 (1/5) – AWESOME stretch/full ROM frickin LOVE these!
Rows: 15kgx15reps (1/1), 20×10 (1/2), 25×5 (1/3), 30×5 (1/4), 35×5 (1/5) – LOVE these! Strict form great!
Stretching
GREAT session

    26th July – 1st August

No weigh in

26th
10.5km x2 (to/frm work). Quite enjoyed this am, but HATED this pm quite saddle sore?! And just not enjoyable but done! I want a curry & a cuddle! …but was good and had tuna burgers & salad.

27th
Great meal out with fabulous company celebrating a girlfriends amazing achievement competing on her 1st (but hopefully not last!) BBing comp.

28th
A ‘little’ hung over!
So when Mark suggested a roast lunch out I took no persuading!
Frickin Dlicious! http://www.greatfosters.co.uk/

29th
Off to see Physio for a check up on knee(s) tom, given the relatively small amount of cycling I’m doin it’s not right I’m getting probs.
Power walking the 9km round trip to/frm walk this week, feels GREAT actually!
So mayb good that injury has forced variety.

30thPhysio appointment went VERY well. As suspected the main issue is tight TB bands and so the main part of my prescribed rehab is LOTS of foam rollaring, OWwEe!!
It’s this tightness that is pulling on my knee cap/tendons and in turn putting pressure on/nipping the fat pads in the knee.

Here we go again!

image

No weigh in
Decided not much point until I stick to the plan abit better, and that I should focus on that rather than scales.

Sunday
Road trip to BNBF Southern Qualifier in Bognor Regis – It was VERY good.
Felt quite relaxed despite my size with a few people commenting that I looked like I’d changed shape, so the cycling is working.

Monday
Feeling inspired I set up a FB page!
So if you’re on FuzzBook check me out! https://www.facebook.com/pages/No-body-plans-to-fail-they-just-fail-to-plan/312636932204330

Tuesday
Cycle to+from work.
^^New weight lifting gloves ^^- are awesome! LOVE them!
Loads of energy left from the cheeky fat burners! GREAT session! Push:
DB Inc Press: 10kgsx15reps, 12×10, 14×5, 16×5, 16×5 – slowing cadence rather than weight increase, great/strong
MilitaryPress: 10kgsx15reps, 12.5×5, 15×5, 17.5×5, 20×5 – weight increase & steady cadence, great/strong
CableX: 5kg(each stack) 5x15reps, 6.25×10, 7.5×5 (cadence up 1, down 3), 7.5×5 (cadence up 1, down 4), 7.5×5 (cadence up 1, down 5) – great/strong
10mins Stairbitach
AbRoutine
Stretching

Wednesday
Cycle to+from work.
20mins Stairbiatch, just slow plodding but burnt more cals & tightened buns better than say on sofa eh!? Can’t believe I managed it actually! Really chuffed! Felt great reminded me if prep, feeling very focused/fired up!

Thursday
Cycle to+from work.
Pull
DB SLDL: WarmUp = 12x15reps
14×10, 16×5 (cadence up 1, down 3), 16×5 (cadence up 1, down 4), 16×5 (cadence up 1, down 5) – great squeeze worked hard
Rows: WarmUp = 15kgx15reps, 20x10reps, 25×10, 30×5 (cadence up 1, down 3), 35×5 (cadence up 1, down 4), 40×5 (cadence up 1, down 5) – LOVE these! Strict form great!
Pull-Ups: 70kgs x15, 60×10, 55×5 (cadence up 1, down 3), 55×5 (cadence up 1, down 4), 55×5 (cadence up 1, down 5) – AWESOME stretch/full ROM frickin LOVE these! BUT, new weights ‘gloves’ are rubbish for these, went old school with abitov tissue roll!
10mins Stairbiatch
Stretching
GREAT session

Friday
Cycle to+from work.
20mins Stairbiatch – frickin tough, bak sore, sweated my body weight! LOVE it!
Stood chatting for ages, cooled down & lost impetus to do ab floor work & stretch.
In line with revised diet plans had low carb wraps for dinner: http://www.lowcarbmegastore.com/search?title=wraps
VERY nommy!

Saturday
Ok cheat meal, funny kinda day.

Sunday
Jeeze was I tired!??!
Slept 10 hours and then dozed for another 2 whilst hubby cleaned car!
Felt soOo much better afterward tho.
Got prep done and then we popped out for a little drive again, but this time we just had sparkling water!

Weekends are still a problem for me.
I was supposed to be going for the cheat MEAL approach but that doesn’t seem to be happening/working.
So I’m heading back to Slimming World.
I need help to learn to balance and I’m not getting that on my own.
I’m happy with diet Mon-Fri just need help on learning to manage on a weekend, relaxing but eating more in line with diet.
The idea of counting my Syns as a way to help regulate the w/e appeals at mo, it’s more relaxed than I am at mo, but has boundaries too.
It’s a girl I know from the gym running the clubs now and I like her, so… We’ll see, been here before eh!?

😀 xx

I LOVE my life! :-)xx

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No weigh in

Had a lovely w/e (last) just pottering & spending time with hubby eating & drinking!
We popped out on Sat arvo & got caught in a massive down our we were literally soaked to the skin! Was good fun though, cos just us, & we knew we were heading home to cosy dressing gowns, nommy cheat food we’d bought & nice bottle of red.

Sunday
Had a shakey start with extra pulled pork and a couple of roasties with scramblers for breakii!
Abitov prep saw me feeling more positive. Headed to gym for legs and helping a GF with posing practice, both great sessions.
Back home, showered and had abitova low blood sugar moment, mark fed me some chkn+salad & as it was such a gorgeous evening, having been so dreary all w/e, we popped out for a little drive and a stop off at a loverly country pub. I could have had a soft drink, but I wanted a beer! But that was then the start of the slippery slope. Back home we shared beef Stroganoff for dinner, not very keto! Nor was the wine & cheese we then finished off from Sat pm’s cheat!

I thought I have got to recover from this/just let it go else I’ll do my head in.

And I did, Monday am back on it…
…Monday pm, off it!
Mark had a filling at the dentist and was feeling sorry for himself, he suggested Chinese would make him feel better! Well the seed was sown was it not! We chilled forabit and then my blood sugar dropped and I was all too easily led astray!

This whole situation would have just not occurred in prep.
Mark would’ve know better & I was waAay stronger!

I have now noticed that a big danger time for me is if I don’t go to gym of a pm. I then have too much time free at home, it messes meal times up & I run into blood sugar probs which impaired focus.
If I go to gym I have meal 4; post WO shake, as planned at 7pm. By the time I get home & shower it’s time for meal 5 and then it’s bedtime. Even if hungry/peckish at bedtime I can resist as I know I’ll get BAD indigestion eating soOo close to lying down.

So I’m going to go to gym every night.
Not for death by extreme cardio! But on non weights nights to do short 10min HIIT session on stairbiatch and some foam rollaring, which won’t hurt, well it will, like hell, but you know what I mean! I’ll do the short 10min HIIT session on stairbiatch on the weights night also (at endov session).

Tuesday
Beating myself up quite well today.
I just feel so *insert stern expletive* useless. Not in that I can’t do anything, I know I can, my body works fine I’m in perfect health! but I just don’t. I’m constantly sabotaging myself!
Why am I even bothering to write this blog, I’m *insert stern expletive* crap! Who finds this *insert stern expletive* motivating?! Not me!
I thought a while ago I would continue to post regardless to show real life struggles, in the hope it would be therapeutic for me and emphatically motivational to some, but I’m not sure this is helping anyone now, it’s just embarrassing!

I need a positive affirmation eh?
Thinking the above thoughts are not going to get me moving forward, forging a new more positive mind set eh?

Wednesday
Had a little epiphany!…My life is PERFECT (apart from my weight).
Now I know I knew this already but it really just hit home today.
I’ve chatted with a few people this week about how I’m feeling at mo & loadsov people were VERY emphatic, was nice.
One I spoke to mentioned what a struggle it was/is to meet a partner, can’t be bothered to date, just wants to skip to arvo movies and snuggles & the comfort of a relaxed strong relationship. The conversation really hit home with me, left me quite emotional. Mark & I are incredibly lucky to have each other; best friends, soul mates, lovers and all round amazing marriage!
We have each other.
We have our health.
We have a gorgeous home.
We have sufficient/surplus sustenance.
First world problems eh.
I thought I was grateful for my lot, well I really am, I know how fortunate we are, but I really should look after my fortunate position more and use my fortunate position to kick some weight loss ass and motivate some others in less fortunate positions eh?

Thursday
Feeling soOo much better.
Have re-jigged dinners in meal plan.
I ALWAYS feel hard done to not cheating on a Fri pm. But I like cheating on a Sat pm!
So I have moved low carb wraps (lamb+chkn, nom!) to a Fri pm and ordered some Waldens dressing to go on them, will feel indulgent, but is totally on plan.
Sat pm is steak with cabbage mix, bacon bits and cream, which actually shouldn’t kick me out of keto, but extremely nommy! Or a cheat meal if we want, no doubt a nice glass of red will accompany whatever!
Sun pm will be stir fry, but a nice one from M&S, but more expensive but waAay more tasty than Tesco, nicely moving back to tighter keto for the week.

Friday
Had friends round for dinner; roasties, lamb, salad & a few glasses of red, with some salted caramels for dessert, nom!
VERY funny, guests didn’t care for salted caramels, never tried them before & they do have a very sweet tooth, was hilarious seeing the expressions on their faces!

Saturday
Just taken delivery of months shopping, love putting it all away, feeling organised & positive for the month ahead.
Pottering kinda day, bitov prep and a leg WO at some point ahead of road trip to the Southern BNBF qualifier tom in Bognor Regis.

Any ideas/statements for formulation of my daily affirmations gratefully rec’d.
🙂 xx