15 6 / 2012

It’s been a big few weeks in my world. I got a fabulous new job at an awesome agency, so finished up at my old place and was lucky enough to take a few days off in between to reset. On the journey home I go past this bikram yoga studio and have been meaning to try for ages. Well on my first day off I did and wow - I think I’m hooked!

Basically a bikram studio is heated to 38-40 degrees celsius, based around 26 poses, over a 90 minute period:

26 Bikram Hot Yoga Postures

For me, the first class was hard. Really hard. The first 15 minutes felt like torture. I’d eaten a reasonably carby/heavy protein lunch and it was a struggle to resist the feeling that I was going to be sick. OK I’m not selling it so far - but once I relaxed and got into it, it was ok, and I left the class feeling great.

I had a quick chat to the teacher about my experience and she said it really makes you more aware of how you’ve been eating and how much water you’ve been drinking.

So I went along the next day but was much more prepared. I did a 4pm class, so had heaps of time to drink water (almost 3 litres before class) and had a light breaky and lunch of a protein shake and fruit. The result was an amazing class - it really made a difference. I didn’t feel sick at all, and even managed to get into a meditative state. The class itself is challenging - the heat mixed with big powerful postures means you sweat like crazy! And even better, you burn anywhere between 800-1200 calories in 90 minutes - the same as a good run!

So if you haven’t tried, I seriously recommend giving it a go (more than once). Most places have an introductory offer for you to trial - mine is $20 for 10 days at Pure Bikram in Bondi Junction.

I’m off to another class this afternoon. I haven’t tried a morning class as yet as have still been doing my cardio/weights routine in the gym, but will try this on Monday. 

Let me know how you go. And enjoy!

03 6 / 2012

With the first four weeks done, it’s been a slower start than I would have liked with my ankle injury. But it’s an excuse in the end. I’ve lost a kilo which is great, but not the results I’m after. I read on someones blog this week that their mantra was ‘abs are made in the kitchen’. So true. So in an effort to ensure my next week is even better, I’ve done a complete plan for moving forward.

OVERALL

Current weight: 67

BMR: 1,450 (BMR is super important as it’s what your body needs to just function)

RMR: 1,750 (resting rate based on the fact I have a sedentary office job) 

Target calories per day: 1,450 (so basically with no exercise I will have a 300 calorie deficit per day, which is 2,100 per week. This will only give me a loss of 0.26kg fat loss per week. So I need to aim for a 1,000 calorie deficit per day so that I lose 1kg a week).

GOAL: 8-9kgs in 8 weeks

FOOD

B: 300 calories – 3 weetbix + skim milk + small amount of sugar/honey
MT: 100 calories – 1 piece of Fruit

L: 400 calories - Soup

AT: 100 calories – handful nuts or yoghurt or 1 piece of fruit

D: 550 calories – Protein and veggies

EXERCISE

I’m going to structure my exercise around achieving the 1,000 calorie deficit per day:

  1. General activity – 300 calories per day
  2. Walk 40mins – 200 calories per day (power walk, 6.4km per hour)
  3. Weights/Cardio 60mins – 500 calories per day
I’ve used a quick exercise online calorie calculator for the main workouts I will be doing for this week. 

Cardio

6km running (7 minute kms) – 384 calories
7km running (7 minute kms) – 448 calories
8km running (7 minute kms) – 503 calories
9km running (7 minute kms)  - 576 calories
40min swimming (moderate freestyle) or cross trainer – 300 calories
30min boxing (sparring) - 274 calories

Weights
30min supersets, minimal rest – 200 calories

TRAINING W/C 4/6/12

MONDAY
AM: Upper body – 30mins / Cross trainer – 40mins
PM: Walk (6.5km per hour) - 40min / Core stability - 10min

TUESDAY
AM: 7km @ 7.00 pace
PM: Walk (6.5km per hour) - 40min / Core stability - 10min

WEDNESDAY
AM: Swim - 60mins
PM: Walk (6.5km per hour) - 40min / Core stability - 10min

THURSDAY
AM: 7km @ 7.00 pace
PM: Walk (6.5km per hour) - 40min / Core stability - 10min

FRIDAY
AM: Core – 30mins / Boxing – 30mins
PM: Walk (6.5km per hour) - 40min / Core stability - 10min

SATURDAY
AM: PT session – 60mins
PM: Walk (6.5km per hour) - 40min / Core stability - 10min

SUNDAY
AM: 8km @ 7.00 pace
PM: Walk (6.5km per hour) - 40min / Core stability - 10min

OVERALL W/C GOALS

4/6 – 67kg
11/6 – 66
kg
18/6 – 65
kg
25/6 – 64
kg
2/7 – 63
kg
9/7 – 62
kg
16/7 – 61
kg
23/7 – 60
kg
30/7 - 59
kg

I’ll be interested to see how the results are after this much training this week. Ideally if I can do even a little walking at lunch at work this would really help. Although I can’t remember the last time I took lunch off!

Happy training…

03 6 / 2012

Well after really listening to my body and resting for a week, my ankle is feeling pretty good. Yesterday I did a 5km trail run and today managed almost a 7km run with no pain at all. I feel like I might be finally over my frustrating tendon injury. So happy!!

I have been to the physio so quickly in the past, but really believe that learning to listen to small pains in my muscles (and definitely helps to write these in a training diary) has meant that I caught this injury early, and thus a reasonably quick recovery time. 

This approach was reinforced the other day when I read a great article in Runner’s World Magazine, looking at the different ways runners train — in particular the amazing athletes from the Great Rift Valley in Kenya (most of the recent marathons like London and Paris were won by runners from this area). There were the obvious benefits of training at altitude and also the incredible training routines they have which helped their running, but a marked difference been their approach to training and that of a western runner, was the ability to listen to their bodies. Western runners stick strictly to their training schedules with little room for movement, and push through injuries. Whilst the Kenyan runners would wake in the morning and if they didn’t feel a 100% confident about how they felt, they’d have a day off or change their rountine that day.

Now obviously I can’t compare my fitness levels to that of a Kenyan! And also I think some mornings not feeling 100% could mean that I’ve had one too many glasses of red the night before, but I think becoming more in tune with my body’s health is making a big difference - physically and mentally.

03 6 / 2012

03 6 / 2012

mantra…

mantra…

(Source: fitspoholic, via thatsexyblackbeauty)

22 5 / 2012

Just back from an amazing weekend in Victoria, for the Great Ocean Road marathon. If you have never been to this part of the world – I seriously advise it. We stayed in Apollo Bay with a big group of friends and made a day trip to the Twelve Apostles. Simply stunning. 
We did a quick 5km training run on Saturday morning – to warm up and see how my tendon was going in my foot. It wasn’t playing nice, so whilst I was devastated not to run the race, the hilly 23km half marathon would not have made any improvements. But instead, I got to watch my amazing friends from Can Too run the half, and also the full 45km ultra marathon. I am so proud of the girls who completed the course in just over 5 hours.
Like most holidays, a bit too much food and wine was consumed, but on the upside I feel like I’ve had a great break from work and ready to focus again. 
I’ve made the decision to exclude chocolate and lollies for the rest of my challenge. Lollies I don’t really eat anyways so that won’t be difficult – but chocolate is something that my partner got me onto 5 years ago, and now is a daily ritual. After one day without I already feel like I’m going through withdrawals! My mantra last night was ‘walk away from the Lindt, walk away from the Lindt’. haha
I hope everyone is staying strong with their fitness journeys.

Just back from an amazing weekend in Victoria, for the Great Ocean Road marathon. If you have never been to this part of the world – I seriously advise it. We stayed in Apollo Bay with a big group of friends and made a day trip to the Twelve Apostles. Simply stunning. 

We did a quick 5km training run on Saturday morning – to warm up and see how my tendon was going in my foot. It wasn’t playing nice, so whilst I was devastated not to run the race, the hilly 23km half marathon would not have made any improvements. But instead, I got to watch my amazing friends from Can Too run the half, and also the full 45km ultra marathon. I am so proud of the girls who completed the course in just over 5 hours.

Like most holidays, a bit too much food and wine was consumed, but on the upside I feel like I’ve had a great break from work and ready to focus again. 

I’ve made the decision to exclude chocolate and lollies for the rest of my challenge. Lollies I don’t really eat anyways so that won’t be difficult – but chocolate is something that my partner got me onto 5 years ago, and now is a daily ritual. After one day without I already feel like I’m going through withdrawals! My mantra last night was ‘walk away from the Lindt, walk away from the Lindt’. haha

I hope everyone is staying strong with their fitness journeys.

16 5 / 2012

I’m feeling more and more frustrated this week that my tendon in my foot isn’t getting better. Argh! Tonight I have track, but will be on the side lines I think just cheering my friends on – positivity helps I think and I can still be there as a support even if I can’t train. But yeah, it’s nothing permanent.
Will have to rejig my workout plan for the next few days to focus on weights, as can’t do a huge amount of cardio with the injury. Hope everyone’s fitness journey is going well.

I’m feeling more and more frustrated this week that my tendon in my foot isn’t getting better. Argh! Tonight I have track, but will be on the side lines I think just cheering my friends on – positivity helps I think and I can still be there as a support even if I can’t train. But yeah, it’s nothing permanent.

Will have to rejig my workout plan for the next few days to focus on weights, as can’t do a huge amount of cardio with the injury. Hope everyone’s fitness journey is going well.

13 5 / 2012

After a fabulous day with family to celebrate mothers day, I thought it important to recognise my Mum - for without her, I definitely wouldn’t be fabulous at all.
I didn’t write on Friday as was feeling a bit deflated - I did a 10km run and have managed to pull a tendon in my foot. So frustrating when I have a half a marathon next weekend! So I have been switching between icing my foot, and using Fisiocrem. Fingers crossed should help…

After a fabulous day with family to celebrate mothers day, I thought it important to recognise my Mum - for without her, I definitely wouldn’t be fabulous at all.

I didn’t write on Friday as was feeling a bit deflated - I did a 10km run and have managed to pull a tendon in my foot. So frustrating when I have a half a marathon next weekend! So I have been switching between icing my foot, and using Fisiocrem. Fingers crossed should help…

10 5 / 2012

My partner and I volunteer at Ronald McDonald House, an amazing charity that helps families in the most difficult of times. Tonight we had a fabulous fundraiser, which was extremely successful. But with all the focus on other things today, one thing it has brought to light is that it’s so easy to slip up when the preparation isn’t there. I didn’t eat badly today - but it wasn’t great and that is simply because I spent 11 hours in the office and then was at an event all evening. I didn’t take the time to prep to ensure that I succeeded in my goal today.
So. Moving forward I plan to focus more on preparing in advance. And with that in mind I’m off to make lunch for tomorrow…

My partner and I volunteer at Ronald McDonald House, an amazing charity that helps families in the most difficult of times. Tonight we had a fabulous fundraiser, which was extremely successful. But with all the focus on other things today, one thing it has brought to light is that it’s so easy to slip up when the preparation isn’t there. I didn’t eat badly today - but it wasn’t great and that is simply because I spent 11 hours in the office and then was at an event all evening. I didn’t take the time to prep to ensure that I succeeded in my goal today.

So. Moving forward I plan to focus more on preparing in advance. And with that in mind I’m off to make lunch for tomorrow…

08 5 / 2012

I saw this this morning on pinterest and just needed to share. It’s so right. I am a smart woman and I can do this!
I started this morning doing “The Heartbreaker” workout on the Nike Training Club app. If you don’t have this, I seriously suggest downloading it. It’s a fabulous app to use when you can’t make it to the gym, or if you want to do some training outside on your own. 
I took my two dogs to the park at sunrise to do the workout - an absolutely perfect way to start the day. 

I saw this this morning on pinterest and just needed to share. It’s so right. I am a smart woman and I can do this!

I started this morning doing “The Heartbreaker” workout on the Nike Training Club app. If you don’t have this, I seriously suggest downloading it. It’s a fabulous app to use when you can’t make it to the gym, or if you want to do some training outside on your own. 

I took my two dogs to the park at sunrise to do the workout - an absolutely perfect way to start the day.