SharonT’s BodyBlog

Busy, Busy, Busy! Gaah! 

So, with my certificate 3 in fitness course coming to an end and many assessments, (my gosh I don’t know how the uni students do it!)  I’ve been on the run quite a bit.  And it’s been head down in my office getting assignments done.  Seriously, I haven’t been to school for 24 years, after leaving school at 14.  Things have been a learning curve, but Im passionate about Health and Fitness so it is certainly not a chore.

I’ve been thinking about what my path will be when I’m done with Certificate 4.  In regard to further education, I’ve decided to study Nutrition.  I’ve found in my travels that my fatloss journey and transformation have been very inspirational to people.  I’ve also met some wonderful people along the way who have inspired me even more - and if you’re reading this Kazza, yes it’s you darl. You’re amazing!  And, from my journey, I know that with fatloss, nutrition is 80% of the effort.  And I want to be in a position to guide people on their own journey’s toward health and fitness and help them out of their own fog.  Because believe me, when that cloud has lifted life is truly amazing!

I’m still eating clean and trying to lose this last pesky 8kg that didn’t seem to want to move.  It’s funny how you can lose almost 30kg in 5-6 months.  And it’s that last little bit that’s really quite tricky!  This is the bit I want to conquer - if I can’t do it, I can’t teach it.  But I have a plan………..so I’ll let you know how it goes!

Training is going really well.  I’ve even found myself a training buddy   Yay!  But damn me, he’s just too hot!  ………yes, I’ve had a bit of a crush - okay, a huge crush .  Slap me please someone! I’ve got to focus………

 Okay,  shall be back later - gotta eat:)

in the chest that is.  So, if I’m sensible that chest injury from a few weeks should clear up just fine.  No cable crossovers got it!

I ended up doing back and bi’s today - dunno what changed my mind, but I’ll do shoulders,abs, calves and cardio tomorrow.  Anyhoo, I got all nice and sweaty and that’s always a good thing .  I did a few new exercises today.  Just road testing a few moves for class tonight so I don’t look like an idiot…………….

I’ve had a major hankering for Natural Almond Butter, so given that it’s not really a naughty food, I allowed myself the indulgence.  I really probably don’t have enough EFA’s anyway.  I never would’ve thought I would crave healthy food before this journey began.  Previously I would have killed for a meat pie or sausage roll.  So, it’s good confirmation my previous behaviours - which believe me people, were HIDEOUS! ……..are a thing of the past.

Today’s menu is

1.  Winners High Protien Cereal with 1 scoop WPI

2.  2 Burgen bread (toasted) with Natural Almond Butter

3.  Tuna, Kidney beans and Salad

4.  6 egg whites with spinach

5.  Same as meal 3, but lose the kidney beans

6.  2 scoops wpi

 later ‘gaters

Well I bought myself this fabulous little gadget so I can make my own mince for rissoles, Ragu etc………I just don’t trust the meat from the butchers to not have fat in it.  It’s a bit of extra work, but so worth it ‘cos I can make my cooking a little more interesting. 

Thanks for the advice there guys on my little chest problem……….I am feeling that I will be doing chest this week, but I will decide the intensity level after tomorrow.  And yes, I’ll definitely avoiding any crossover movements.  Methinks chest (bench/dumbell) presses are the way to go here for a bit.  It is a real buggar ‘cos I was lifting 15kg (33lbs) dumbells and I was getting so strong!  The only thing giving me comfort is ‘muscle memory’  so it should come back rather quickly.  It only took me a few months to build up to that level in the first place - so I’m sure I’ll be back to that pretty soon………….The lesson here is be careful how you get out of a lounge chair! It’s absoultely ludicrous to think that I did this hugging my son and sitting on my butt! Ah well…………

So this weeks workouts will go as follows:

Monday:   Am.  HIIT ………..Mid morning:Shoulders, Calves, Abs

Tuesday:  Am Cycling (mountain bike) ………Mid morning Back, Biceps, Abs

Wednesday: Am HIIT ……….mid morning Chest, Triceps

Thursday: Am Walk 40mins…………mid morning Legs/Glutes, ABS

Friday: Am HIIT /Abs

Saturday:  Cycle or Walk (depending on the weather!)

Sunday:  Rest

Happy Training

So I went to the doctor on Thursday last week in regard to my still hurting chest.  Well it looks like I cracked  the cartliage in my ribs! I’ve been off for x-rays and should find out sometime tomorrow the confirmed prognosis. * sigh *  I really couldn’t be more annoyed right now - but am thinking of ways to keep my training going.  I need to check in with my lecturer as to what exercises I can do or avoid chest completely.  It only seems to be aggrivated in a cable crossover movement.  Complete rest or light training of the chest and back may be prudent until I am fully recovered.  Ha! ha! ……that doesn’t mean I can’t give my legs,calves,butt,arms and abs a complete smashing in the meantime.  We’ll see what happens tomorrow…………

So, I’ve had my first cheat meal.  I decided to keep them at every second Saturday.  It wasn’t too bad (well apart from the maxi-bon)  I made up some Ragu here’s the recipe:-

500g Extra Lean Ground Beef

1 Onion

2 Cloves Garlic

low sodium beef stock

2TBSp Tomato Paste

2 425g Canned Tomatoes

1Tbsp Tomato Sauce (low sugar)

Olive Oil spray

In a non-stick pan spray olive oil,  dice onion and mince garlic and cook until onion is clear, toss in mince and cook for 10 minutes until browned, add tomato paste & stir for one minute, add beef stock 1/2 cup water and cook until water is almost evaporated.  Add two cans of tomatoes and sauce and cook covered for 10 minutes then remove lid and cook for a further 5 minutes.  Serve with Soy Pasta.

I could only manage to eat a really small bowl.  But this recipe is not too bad for a cheat night and it really did hit the spot.

I’m going to do some recovery stuff this arvo after work……..I’m going to take the dogs for a bit of a run/walk down on the beach and some abs.  Should be a great pick-me-up.

 Happy training everyone

Well, I had a great day in the gym today.  I worked up a beautiful sweat - my head looked like a mop, not pretty but a sure sign I’m reaping the benefits of my workout.  So what did I do…….

Lat Pulldown - 40kg x 3 sets 8 - 10 reps

Bent over Cable rows - 50kg x 3 sets 8 -10 reps

Hyperextensions -  5kg x 3 sets 8 - 10 reps

Full Range of Motion Lat Pulldown - 10kg x 3 sets  ( I decided to try something new -  this on is a goodie! )

Bent Over Barbell Row - 20kg 3 sets x 10 reps

Alternate Dumbell Curls - 10kg set dumbells - 3 sets x 10 reps

Standing EZ Bar Curl - 10kg 3 sets x 10 reps.

 Abs, well this was just experimenting and discovering new exercises: -

100’s  -  this is a pilates exercise

bicycle x 50

Crunches on Exercise Ball , weighted with 6kg medicine ball 3 sets x 15 reps

Lying leg Raises with 2kg medicine ball between feet 3 sets x 6 -10 reps

Plus some other playing around with the Exercise Ball - lying on side, ball between feet and lifting legs…

Food was great today.  Much the same as yesterday.  Am I suffering?  Meh……just a little, but my eye is totally on the prize.  I told my Personal Training class I was on Mission Abs - I’m going to keep digging till I find them.  So, since I’ve put myself in it, I most definitely have to follow through.

Okay, I gotta get some sleep - I got to bed late last night after class and now I’m tired.  I don’t want to put a stop to my fatloss from lack of sleep.  Besides I’ve got HIIT in the morning. 

 Nitey Nite

Sharon

It’s Monday morning here and the first thing I do when I get up is to take my weekly measurements.  I have gone from->

Chest 95cm to 94cm ………..loss 1cm

Hips  91.5cm to 90.5cm …………loss1cm

Waist 76cm to 74cm…………….loss 2cm

Upper thigh 58cm to 57.5cm……. loss 1/2 cm

Mid thigh  53.5cm to 53cm………. loss 1/2cm

Calf 36cm, Neck 35cm, Arm 30.5cm - stayed the same

Hopefully things get much better this week.  I’m feeling much better from this flu, but it’s still hanging on. Thankfully it’s in the head and not the chest, so I’m up for some light cardio this morning.  I’ve take my L-Carnitine and am drinking my black coffee then I’m off to start the day.

Food today will look like this:-

1.  1 scoop Musashi Bulk

2.  Winners High Protien Cereal + 1 scoop WPI

3.  6 Egg whites + Spinach

4.  100g Salmon + Mixed Salad + 1/2 cup Brown Rice

5.  Protien Bar

6.  100g Turkey + Mixed Salad

7.  30g scoop WPI

 I also have a weights session today :-  ABS, Shoulders & Calves

 ’cya

SharonT.

Man, I think I must’ve backed over a chinaman or something, ‘cos I’m having a bad run of luck healthwise.  I’ve got the flu now….gaaahhhh!  Well at least I’m sick for the weekend when I’m not training.  That’s something I suppose.  I’m dosing up on the Vitamin C & Eccinacia (sorry can’t spell it) + garlic.  And I’m keeping the fluids up.  Ah well, I reckon I’ll be better by Monday.  On the upside, the chest seems okay.  I did that on Thursday and it’s looking fairly good. 

Diet wise is working extremely well as I’m super focussed at the moment.  I so want to get rid of that layer of fat covering my legs and particularly my stomach…………..those bl00dy abs are in there I know it!  I’ve started to focus a bit more heavily in the ab area as I want to be able to do washing on my stomach if needed (lol)

Food today was:

1.  70g Winners High Protien Cereal + 15g WPI

2.  6 Egg Whites

3.  120g Chicken breast, 1/2 cup brown rice, spinach + tomatoes

4.  Protien Bar

5.  Grilled salmon + salad

6.  30g WPI

No exercise.

Well, I’m supposed to be studying my certificate 3 in Personal Training, so I’d best be off.  I have an exam on Monday night.  eek!

 cya

SharonT

So, back into the gym well as of Monday really, when I did legs.  But today was my first upper body workout in around 9 days or so.  I did Back, Biceps and abs.  I took a more moderate approach today as I don’t want to bugger up my chest again.  I’d already tried doing Back/Bi’s while injured but found it aggrivated my injury.  So sadly, I stopped upper body so I could give myself a chance to heal.  It is very hard for me not to train or train at the intensity I’m used to as I love it so much.  But the ’sensible’ side to me made me see reason and I’m glad.  Things are looking good for a moderate approach to a chest/triceps workout tomorrow.  Shoulders/Abs/Calves on Friday. Next week we’ll really see some action!…..(evil laugh).

 Some of you have been putting in your meal plans and I thought it was a great idea………so here it is.

5:30 AM.  Coffee (black) L-Carnitine & 10g WPI

6:00am - 7:00am  Cardio - HIIT

7:45am   Winners High Protien Cereal with 15g WPI - Green Tea - Creatine,CLA,HMB

9:30am  Gym - Back/Biceps/Abs

10:45am  1 cup egg whites & 1/2 cup brown rice - Glutamine,BCAA’s

1:15 pm  1/2 cup brown rice, 120g chicken breast, green veggies , CLA, HMB

3:30 pm  1 cup egg whites & spinach

5:30 pm  Tuna & Salad - CLA,HMB

8:00 pm  WPI  30g

Okay, I’m off for the day.  Happy Training!

 SharonT 

Okay,  well I’ve set myself a new period of intense focus on fat loss that will lead right up to Christmas.  That said, I do not intend to ‘pig out’ over the Christmas/New year break…………(don’t want to be accused of being called modest or mediocre again, that said, what makes me happy is not mediocre, lol)………..  After the 7 weeks is up, I’ll be able to reflect on my progress, regroup and set up a new project.  That may require more fatloss, but well see when I get there.  Muscular gains  and lifting heavier is always up there on my priority list………  I’ve been put into the ‘overachiever’ category by my medical professional and that type of personality trait will take me along way in both fat loss and lifting areas………….  I’ve gone from only being able to squat 10kg and increased to 45kg over a 5 month period.  All my weights have increased dramatically over this period for other exercises too.  I’ll set some new lifting goals at a later date.  I don’t usually write those goals down, I know where I’m at there………

I don’t intend to weigh myself because scale mentality just messes with your head. My bio-impedence guy has disappeared, so until I find someone else to do the tests for me, I’ll focus on measurement goals and gauge progress with photo’s instead (my mirror ALWAYS lies to me, lol).    And, I’ll look into other methods of body composition measurement .  I’m considering the Omron scales - even though they do show the weight.  Though I’m more interested in the rest of the info it offers.

 Okay, gotta get off this computer, it’s time to eat!

‘cya

SharonT

No, no I haven’t gained any fat back.   I just got comfortable with my new look and have kicked back on the dieting for a bit.  It’s probably a good thing to give your body a rest.  I’ve been taking a look at myself in the mirror over the past few days and decided I look too ’soft’.  So, I’m feeling uncomfortable with the way I look again.  It’s just the motivation I need to finish this job I started earlier this year……I really want to get that tight and cut look about me.  So, it’s a new project. I love it! love it! love it!

I’ve been out of the gym with injury the past couple of weeks.  I pulled my pectoralis major - would you believe it, sitting in the lounge chair.  Looks like I moved the wrong way.  Oh well at least it wasn’t because I did something stoopid   in the gym. But it looks like I might be able to train upper body by the end of this week.  I’m keeping my fingers crossed that I don’t aggrivate it again (have done a few times) and delay the healing.

 So, it’s what? 7 weeks till Christmas…….time to put on some heavy focus till then.  Shall update pics around then.

 ’Cya

Sharon T.