12WBT Task 1

So after going out for brunch on Tuesday and over endulging on Pancakes with Ice Cream and Maple Syrup I reached a point that enough was enough and decided that it was time to turn things around and get the me I like back. SO, I bit the bullet and joined the the Michelle Bridges 12 Week Body Transformation Challenge!!

Before getting stuck into the challenge, Michelle sets 8 Pre-Season Tasks which need to be completed in order to prepare you for the journey ahead.  Usually, these are done over a period of 4 weeks prior to the round beginning (it actually started on Monday) but as I dove in head first at the last minute (I started on Wednesday 6th June 2012) I needed to do these asap.

PRE-SEASON TASK 1 - Time to Get Real and Get Rid of the EXCUSES

So I have to admit that I needed a little help from my friends to get me started and I am so thankful for their brutal honesty as it helped me to really look at the road blocks that have been preventing me from reaching my goal/s - which let me tell you, is not an easy task to do.

Here I was thinking that I had my excuses under control but my list clearly shows that this is not the case.  I also have a feeling that more will arise as I go along and I will be sure to acknowledge and add them to this list rather than just ignoring them.

My Excuses and My Solutions to overcome them

Internal Excuses
(negative self talk)

• Too self critical as I need  to be perfect at what I do
• I punish myself too harshly for small slip ups
• I expect big results too soon
• Fear of not being defined by my weight
• Fear of giving up what I find comfort in
• Scared to train alone for fear of injury
• Scared of overdoing it and relapsing
• I feel too fat and yucky

Solutions

• Remember Perfection is a state of mind
• Mistakes happen its how you amend them that counts
• Patience - small victories add up to the grand prize
• I will define myself by who I am on the inside
• Nurturing myself will prevent seeking comfort in food
• I will find training buddies and do PT sessions
• I will listen to my body and allow myself to have rest days if needed
• In 12 weeks time I will look and feel fabulous

External Excuses

(within my control)

• I need to study
• I need to get the housework done
• I am too tired and sore
• I don't like wasting food - especially if someone else pays for it
• I have to juggle my workouts around my clients
• I treat/reward myself with food

Solutions

• Manage time better or arrange study day/s on my exercise free days
• Delegate jobs and do the basics
• Exercise will energise me and the soreness will pass - it is best to keep moving
• It is better to waste it then to deal with the guilt of eating it & I can always pay for it instead
• Workout with them or in between them or schedule around my schedule
• Come up with non food rewards eg. New outfit, Manicure

External Excuses

(outside my control)

• I can't drive to Melton to go to the Gym or do PT session
• Medical Appointments for myself and family members
• Weekends, Curriculum Days and School Holidays 
• Social Outings
• My loose skin makes progress hard to see

Solutions

• Get a lift with someone, use my home gym or dvd's
• Be prepared food wise and work around them exercise wise
• Stock up on good food options for snacks
• Choose options wisely or use my free meal
• Pay attention to the Body Fat and Skeletal Muscle % 

They are mine....What are yours?
Be honest and really look deep inside, it will be worth it.

As Michelle says 

there are no more excuses JFDI!!  

Yep that's right 

Just F**king Do It!!

Read more "12WBT Task 1"

Food v's Exercise and vis-a-versa

So I am the first to admit that nutrition is my downfall and so this is a little reminder to myself....on those days when I am not doing as well as I would like to be.

Exercising everyday to compensate for an unhealthy diet means that you are just continually chasing your tail. 

I train because I enjoy it, NOT to over compensate for my occasional guilty pleasures. 

'Exercise is not a punishment, 

it is a reward 

Bad Food is not a reward, 

it is punishment'

Read more "Food v's Exercise and vis-a-versa"

Struggle Day

Friday was my struggle day and from the minute I pushed myself to get up out of bed I was wishing it was time to get back in again.  

Despite feeling like this however, I pushed through...

• Morning Photography jobs for the Moorabool News
• Collection of my book gift card
• P/T session with Craig
• Lunch and quick catch up with my Jhanine to check out her new Cake Studio.
• Physiotherapy Session
• Shopping
• Music Rehearsal
• The usual Mummy and Wifey stuff

Last weekend my name was drawn on a facebook competition to win a $20.00 Collins Gift Card.  I don't know what I am going to buy yet but I am curious about this Fifty Shades of Grey that all the girls are raving about.

PT Session with Craig.

2 X Resistance Band walks - Sideways

2 X Resistance Band walks - Forwards

2 X 10 Full TRX Squats

2 X 10 Wall Ball Squats with VMO Ball Hold

CROSS FIT CIRCUIT X 5

5 X Calorie burn on Cycle

10 X Steps Ups (once again I needed to use the TRX to help me but I got better with each one)

20 X 6kg Ball Slams

30 X 8kg Kettlebell Swings

I really struggled but continued to push through.  There were so many times that I wanted to say that's it, I can't do anymore but I didn't and even though I felt that I was really slow, I was proud that I didn't pike out. Besides pushing myself to do it, I have a feeling that there was no way Craig would of let me give in anyway LOL!

Physiotherapy

This session was with Henry who specialises in Exercise Prescription and he was really encouraging and helpful.  

One of the questions I had was whether or not I should be pushing through the pain or whether I should be stopping before it...the answer was a blunt STOP before it - 'IF' it is pain in the joint.  Muscular pain of course is a different story.

He was really happy with my progression of exercises and added in a couple of others to further advance my progress.  As well as continuing to work on my VMO I also need to strengthen my Glute Medius Muscle so that it can assist shorten the outer thigh muscles therefore pulling the knee cap over so it tracks properly.  I also need to be really conscious of the knee caps position when doing my other exercises eg.  Knee in line with second toe when squatting.

Clam Shell - 3 sets of 10

Lying directly on side, knees bent to 90 degrees
Keep feet together, lift top knee towards ceiling
Keep pelvis still, don’t let  it roll backwards towards bed

Hip Raise with Leg Extension - 3 sets of 10 (each leg)

Lying on back knees bent.
Tighten butt muscles and lift butt so shoulders, hips and knees in a straight line
Hold hips up, lift one foot off floor and straighten leg so it is in line with knee
Keep pelvis level and hold for 5 seconds
Lower slowly

One of the negatives of the session was that he isn't convinced that the operation has worked due to the laxity in my joints.  So, it means tighting (shortening) the muscles that work the joint as much as possible in order to keep the knee cap from popping out.  

Another question on my mind was whether he felt that it was possible to strengthen my left knee enough so to avoid further surgery - unfortunately he wasn't very optimistic due to the same reason he isn't sure whether or not this surgery has worked, but he said that anything is worth a try and to just see what time presents.

Notes from Session with Danyel

I really liked some of the new and challenging exercises that I did in my Thursday session and just wanted to make a note of them before I forgot.

Suprisingly enough one of the exercises is one that the Phsyio is getting me to do....Hip Raise with Leg Extension.  This one takes so much mental concentration to make my leg do what I want it to do and also strength and control to hold my body up.  With Danyel, we advanced it into a leg lower (taking leg straight up and then down).

Resistance Band shoulder throws (similar to torsonator) and lunge power punch - these would be awesome with a plyo component thrown in.

Push ups with knee/brazillian crunch - these take push ups to a whole new level and I love it.

Plank variation - toe taps, knee touches - I've done these before but had forgotten so it was nice to have the memory refreshed.

Read more "Struggle Day"

Mental v' s Physical

After last weeks training sessions with Craig (Wednesday / Friday) and Danyel from Reach your best health and fitness (my first one was on Thursday), I am more convinced of this than ever!  

Half of the battle comes down to our mental state, we can either think we can't,  in which case we won't OR we can think we can and then we do. 

For me its all about the willingness to TRY and the determination and drive to SUCCEED.  Even though I am finding the simplist of things (eg. walking, getting dressed, lifting my foot, putting shoes on, getting in and out of the car, sitting down and then standing up - to name a few hehehe), so frustratingly difficult; I refuse to quit because its then that I will fail.


Not only is it frustrating but its also tiring, both mentally and physically as everything has to be thought about before doing it, nothing comes easily for me any more BUT I am positive that it wont be long until its all second nature again, until then its all a learning curve - a big one at that.

Read more "Mental v' s Physical"