New program update.

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I had I first full session today with my new program and man did I challenge myself. My body was definitely feeling the increased weight and the new muscles I have started to use with these new exercises didn’t know what hit them.

My program for back and legs day includes squats (as I did in the last program but now I do 4 sets of decreasing reps but increasing weight), deadlifts, assisted pull up paired with hammer strength pull, cable row (as in last program) and then finished off with leg press (this time with increased reps) paired with lunges (this time with decreased reps). It was hard, my muscles were definitely fatigued by the end of each exercise and in the case of the assisted pull ups I wasn’t able to make 10 in 2 of the sets. I  made sure that I did a good stretch out at the end of the session so I wouldn’t be really sore now and right now I’m thankful I did.

Now there is no gym tomorrow due to University and work but Thursday I will be doing my new chest and arms workout which I will be sure to tell you all about.

On the food side, it has not been going well. I have been good with breakfast, lunch and dinner but I have been terrible with the snacks in between and at night. Every time I see something involving chocolate I can’t help myself I have to eat it. The current mars bar promotion of ‘win a free bar’ has not helped the problem either I should probably own half the company with the amount of Mars bars I have consumed in the last 3 weeks. It’s ridiculous. I think I will put it down to the stress of exams, the food intake is my coping mechanism at the moment, I’m not liking it one bit.

I will definitely try to keep a conscious check on what I am putting into system and try to replace the chocolate with fruit and vegetables instead.

Talk soon

A.

New program day.

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YES, that’s right. Today I had my assessment to get a new program written up. Yep, that means new schedule and new exercises. Monday and Thursday will be leg and back days and Tuesday and Friday will be arms and chest days and one day on the weekend for cardio. Due to the fact that today was just a session to show me the new exercises, tomorrow will be my first day so my program will be a bit off this week. I have also challenged myself with the weights I will be starting on, I have definitely set myself a tough goal but I feel I need to challenge myself to see the rewards.

Now here is a funny story, so the last few weeks have been pretty cold in Wagga so I have been wearing my tights to the gym which was all fine except that the other day I decided I would wear them to university and then go straight to the gym. So I put them on and then bent over to find that they had become see through in the bottom when I bent over. Can you believe the embarrassment when I thought back to the times I had worn them to the gym; bending over, doing squats and lunges. I can’t believe it, I’m still embarrassed about it when I think about it now. So until I go and buy new non see through tights I will be wearing shorts to the gym.

Tomorrow is going to be a tough day so I will give you an update about how I go with the new exercises and weights.

A.

Wow, I have been busy

It has been a while since my last post. Sorry about that. I have been run off my feet the last week and a half with university study and being sick with a nasty cold. I am back though and although my last week at gym was pretty slack, (I only managed to get there twice last week) I have redeemed myself this week again. My food intake has been good again the last week but I feel that my coffee intake may increase in the next two weeks as we get closer to exams. My gym routine is still going well and I have booked into have my re assessment Monday, that means a new schedule. With only 3 weeks until I jet off to Europe for a month I feel I really need to knuckle down and get some good workouts in. Oh and should probably do the same with my study.

Sorry it’s a short one but I will squeeze in another at the end of the week.

A.

Recap on last week and this week so far

Last week was great, I got to the gym 4 days out of 5 days, again the cardio day was my downfall but it was Thursday this week instead of Tuesday.
What was a highlight was that I was able to increase my weights last week, which means I’m getting stronger. I managed to put majority of the weights up between 5-10kg.

My food intake was good too I managed to decrease the amount of snacks I was eating (except of the mars bar or 3 that I had over the week. It was only because there was a win free bars competition on and I managed to win 2 in a row otherwise I would have only had the one) I have focused on the muesli in the morning with a mid morning snack of fruit if I’m hungry, then last week I had tuna and brown rice for lunch and again fruit if I was feeling hungry in the afternoon and dinner was either steak or vegetarian lasagna with vegetables for dinner. This is working for me at the moment and I am able to prepare most of the food beforehand so it is really to go when I get home or I can take it to university with me.

This week I had a bump in the schedule as yesterday I was in Melbourne getting my braces off. YAY! No more brace face instead I have a retainer that causes me to talk with a lisp. Great. The price you pay for straight teeth I guess. Also yesterday I got a flat tyre so my dad came and rescued me and took my tyre off to get it fixed so I could drive home last night, but when I turned up to pick it up I found out that I had driven on it, so the tyre was no good anymore. Terrible. Like I have enough money to be able to afford that. So instead I had to borrow my mum’s car and drive that back to Wagga, so that they can get a new tyre ordered in Melbourne. It all turned out OK in the end. It also meant that I didn’t get to the gym yesterday so I have had to off set my gym schedule this week and I will be doing weights Tuesday, Thursday and Saturday and cardio Wednesday and Friday instead.

I will be sure to let you know how that goes.

A.

I only had one downfall.

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This last week was a good one for me I managed to make it to the gym 4 times in the 5 days with Tuesday being my downfall. It is an improvement on last week though so I’m pretty happy with my effort. Now Tuesday what happened? Well being a university student and making new friends means that sometimes you have to forget about the consequences of getting drunk and just do it for the cause. This cause was for a university group called the Grotts. This group has a walk once a term during the university year, now the walk contains getting drunk on wine then being dropped off at an unknown location and having to find the way back to University in the dark with only the other girls and a wine sack each. Dangerous huh? Well not really the girls in the year above us do continue to drive past to make sure we are on the right track and haven’t lost anyone.

The consequences of this though is a massive hangover the next morning and trying to piece together the conversation I had with my mum while in my drunken state, but I survived my first one with only a few bruises. It was safe to say Tuesday morning cardio was never going to happen as soon as I have my first glass full of wine.

I was back into the normal routine on Wednesday and found that I was not as sore this week from the weight training so that means that the weight will be increased slightly this week.

On a different note I tried out some new recipes last week and I loved them so here is what I had for breakfast and lunch for most of the week, I did mix it up a few times with different lunch but for the most part this is what I ate. These recipes are from Michelle Bridges Superfoods Cookbook.

Breakfast- Super Muesli (Serves 2)
2/3 cup bran
1/2 cup oats
1/4 cup dried cranberries
20g dried mango (chopped up)
2 tablespoons raw wheatgerm
1 tablespoon flaxseed
1/2 fresh mango (peeled and chopped)
1 cup of milk

Method: combine all ingredients except fresh mango and milk divide into bowls and then add milk and mango to serve.

I made enough for 12 servings which you can do by just increasing the amounts by however much you want to make and store it in an airtight container this will last for up to one month.

I also changed the recipe slightly because i couldn’t find flaxseeds and fresh mango is not currently in season. Instead I added sunflower seeds and fresh grapes or strawberries.

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Super Muesli

Lunch- Root Vegetable Soup (Serves 4)
1 tablespoon olive oil
1 onion (chopped)
500g potatoes (peeled and diced)
400g beetroot (peeled and diced)
400g parsnip (peeled and diced)
400g carrot (peeled and diced)
300g turnip (peeled and diced)
3 garlic cloves (crushed)
1L low-sodium vegetable stock
freshly ground black pepper

Method: Heat oil in large saucepan on medium-high. Cook onion for 5 minutes or until softened. Add potato, beetroot, parsnip, carrot and turnip and cook for 5 minutes. Stir in garlic, Add stock and 1 cup of water. Bring to boil, reduce heat and simmer, covered for 25 minutes or until vegetables are tender. Season with black pepper.

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Root Vegetable Soup

For both the recipes if you have made more than what you need you can store them for up to 3 months the muesli in the pantry and the soup can be frozen in airtight containers.

Try them out and see what you think.

Speak soon.

A.

Week 1 progress update.

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Today ends the first week of my gym program, now i did only get my program on Tuesday so it hasn’t been a full week but this is how it went.

I started off Wednesday with flying colours i was up and out of bed at 5:30am to start my gym program at 6:00am, Wednesday is weights day and i defiently pushed my body to the limits now this was the first time i have done any weight training in probably 1 year so squating 30kg for 3 sets of 10 made my legs instantly hurt but i pushed through and completed my lunges and leg presses followed by chest press, seated row, lat pulldown and shoulder press by the end of the workout i knew that my body was going to be feeling this pain for a least a day. Right on cue about 2 hours later i was walking around university looking like i had a pole up my bottom, saying i was sore is an understatement.

I thought i would be fine come Thursday I got up and made it to the gym but the cardio part of my workout was harder than i thought it would be, pushing yourself for 1 minute then resting at a slower rate for a minute is a lot harder than it sounds when you are still feeling the pain from the day before. I pushed myself for 10 minutes before i couldn’t do anymore, I am meant to do that for 20 minutes, so I will continue to work on that over the next few weeks and hopefully I will be doing 20 minutes without a problem. After i finished my workout i sat down and stretched out all my muscles hoping to relieve the soreness I was still experiencing, It probably did help but i didn’t feel like it did I walked around university for a second day like a had a pole up my bum (it probably looked like it was further up there this time).

So when my alarm went off on Friday and i moved only to feel the hurt of my sore muscles I decided it would be a better idea to skip the weight session and let my muscles recover, I did feel guilty for not getting up and going to the gym but i also didn’t want to do anything that I felt might cause injury.

Today is the first time i haven’t felt my muscles hurt when i try to sit down or get up so I am looking forward to the week ahead.

Tomorrow is the start of week 2 and I intend to get to the gym every day this week, of course i will let you know how that goes.

Here are my measurements that i said i would be taking i will be re-measuring in 2 weeks to see if there is any difference.

Bust 90 cm
Waist 80 cm
Hips 105 cm
Left Thigh 58 cm
Right Thigh 57 cm
Left Calf 38 cm
Right Calf 37.5 cm
Left Ankle 22 cm
Right Ankle 23 cm
Left Arm 32 cm
Right Arm 31cm

I am also trying out some new meals this week, I will let you know what I think and if they work well for me I will post them up.

Talk soon.

A.

Here we go, who is in for the ride.

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I joined the gym.

Yes, I finally after two weeks I found a gym that suited my needs and have joined up.
I have joined Anytime Fitness in Wagga and this is why:
-They have friendly staff- you want to work out somewhere where you feel you can approach the staff for help with machines or weights and you can get exercise plans written up on a regular basis;
-The equipment is new and well looked after;
-The gym is 24/7 so I can work out at anytime I like;
-It is close enough to me that I can ride my bike down there if I feel like getting some cardio on weight days;
-But the best thing about the Anytime franchise is that you can use any of their gyms in Australia, so if you go away on work or holidays and you want to work out you can use another Anytime Fitness gym.
This is especially good for me because I am going back and fourth from Melbourne so I can use the Anytime Fitness gym down there.

So today was my first day, I went in for my assessment where I was asked my goals and then my exercise plan was written up.

I guess I should probably tell you my goals seems as though I left you hanging last time, here they are:
I want to become toned, this means strengthening my muscles and losing my excess body fat (don’t get me wrong I am not a very big person but I do have a few extra kilos tucked into my abdominal region.)
I want to limit my intake of high fat and high sugar food. (this means chocolate, sweets, takeaway food etc.)
I want to slightly increase my protein intake (this will help with the toning and building of muscle)
I want to get organised (I have written up a weekly schedule which includes my training times, study times, university classes, meal preparation and work) hopefully I will stick to this schedule which will maximising my time. This also allows me to work hard during the week and have the weekends off which I value highly.
Now these are longterm goals, they are something that I will continue to do and work on for the rest of my life as I said this is a lifestyle change not a diet or fitness fad.

When I go back to Melbourne I will be getting all my body measurements taken which I will post up. This is how I am going to track my progress, it is really hard to track by weight due to the difference in weight of fat and muscle but I will put my starting weight up and will check every 4-5 weeks to see the difference. I will do my measurements every 2 weeks which will give me a good guide as to what is happening with my muscles.

So all that is out the way, here is my training schedule.
Monday, Wednesday and Friday I will be doing my weights program, this includes squats, lunges, leg press, lat pulldown, chest press and seated row.
Tuesday and Thursday I will be doing cardio, this will be 1 minute on as hard as i can go 1 minute off at a slow pace for 20mins and also a leg raise exercise to work my abdominal muscles.
This plan will be for my first 5 weeks then I will get a new plan.
This is so I can introduce new exercises so I don’t get bored and continue to challenge myself.

I will keep you updated.

A.

Easter…my journey is on hiatus.

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I may have consumed one to many chocolate eggs over the long weekend. Good start to getting fit, I know but how can you not get into the spirit when you see how excited kids get. It makes to stop and think how easy it was when you were a kid, they are certainly not worried about how much chocolate they are consuming and how much exercise it is going to take to burn it off when you see them shoving the bunny ears into their mouths getting most of it over their face.

The long weekend also meant that I got to spend 4 days with my family enjoying the company and not worrying about anything else in life which included doing exercise, unless you count the 3 holes of golf I played on Good Friday. OK I can’t really call that exercise but I’m not a straight hitter so I was zig zagging my way down each hole.

Due to the short week, yesterday being a public holiday and just getting back to Wagga in the afternoon and Friday being ANZAC day and I will be boarding a train at 2:30am to head back to Melbourne the only exercise I will be getting in running after a 6, 4 and two 2 year olds (the kids I babysit). Today I spent the day helping there mum out with the four of them plus their three cousins, Yes I am extremely tired right now.

So due to the lack of exercise I will be getting I am trying my best to eat healthy (minus the chocolate I had about 2 hours ago, I’m not even going to make up an excuse) and I am thinking about the exact goals I want to set for myself. These will not only be fitness related but also eating goals, personal goals. I don’t believe you can do one without the others, it’s a lifestyle change that is going to be occurring.

A.

How did I get to this point?

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It’s a question I have had to take the time to sit down and evaluate. I mean just 8 months ago I could run 10km without stopping and in a time that I felt pretty was acceptable for my amateur status.

Just one year ago I was living in Melbourne with my parents, attending Victoria University and working roughly 20 hours a week between three jobs and managing to fit in enough exercise to remain relatively fit. It all worked like clockwork and I was happy.

So what changed?

Well first I stopped exercising, after completing the Run Melbourne 10km last July I decided to give myself a small break from running, Of course I was going to do other exercise to make up for it, but did I? Nope I slacked off, university work started to increase as exams got closer and I kept telling myself “I don’t have time to exercise, I need to be studying”. Which meant sitting on the couch watching reality TV, not actually studying.

Over summer I thought I would pick up my game, It’s easier to get motivated in summer right? The weather is nice, you don’t over eat because you are out enjoying yourself and university is finished for the year so there is plenty of time to exercise. Well that isn’t exactly how it happen for me, by the time I got to the start of March I was 5kg heavier and as unfit as I have ever been.

So where am I at now?

Well I have moved from Melbourne to Wagga Wagga to start studying Medical Radiation Science, I am currently living with two housemates, have made a few friends and have a job 10 hours a week as a babysitter, My university timetable is pretty scattered and I don’t have that many contact hours (self directed learning they like to call it). So I have found myself sitting at home watching TV, on Facebook, instagram, twitter etc. (you name it, I’m on it). It’s not healthy and I’m not happy with my current lifestyle so it’s time to change it.

So here is where I begin my journey.

 

Until next time.

 

A.