Shelly Ann: Determined & Confident

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What a week last week and so much for getting organised with diet and training for the shoot! When life gets the better of you and you fall off track..  never quit. I had a terrible week last week but am using tonight to think about what I could have done to improve or to get a better week in? I realise that after a few weeks (and weeks before that) of in-consistent training that something is not working. And although I have been working hard to change my life on the outside to make my home and my physical environment set up in a way that allows me to feel relaxed and gives me the space to constantly refocus, I also see that other things need to change.

First of all I need to start doing things differently to get the results I am seeking. I need to start training consistently and that is day in and day out, six days per week, every week. To do this, I have decided to now train in the mornings which means to get up for pre workout nutrition and to get ready for the gym, I need to be up by 4.45am every morning.
I was thinking to myself, but why do this when I can train in the evening? Well I have attempted training in the evenings and it’s not working. So how bad do I want it? Bad enough to get out of bed so early every morning? Well the answer is easy, yes, of course!!!
To get the results I have to make sure I give myself every opportunity to hit the gym consistently everyday and this means waking up early and being organised to fit it all in! This is one of key phases in motivation; the phase when you start to figure out what works and what does not and then there’s no stopping! Except for always knowing that some days are going to be harder then ever, but the goals are in place and that is where the focus must stay.
Plus, working out for me, and for many people in my family is all about also keeping mentally fit and ready for anything. Seeking a more successful structure to my workouts is also about being able to successfully change from the inside out… meaning other changes in attitude and a slight change in mental imagery. When my training week is weak, my self esteem and confidence fall down, and that also impacts my ability to eat well, and to train hard thus having an impact on how I feel about myself and the whole guilt behind missing workouts etc.
It’s important to always be ready and in a position where I am well rested and strong enough to train. My friend Simon, at Australian Sports Nutrition always says to only ever be 3 weeks out from your peak. This is tough, but I would love to feel that way.

Right now I have some work to do! I also often forget how important it is to feel loved and supported and connected to like minded people or simply just those people in my life who are kind and want to see me achieve my goals. I thank everyone on this site, in my business, and everyone in my life on the Gold Coast who helps me in so many ways.  Anyhow enough ranting and raving. I have some last minute things before bed.

This week at a glance – photo shoot prep:
Þ    Monday – Friday: 4.45am rise; 5:30am train; 6:30am cardio; 7:00am dress/work; 4:00pm finish work; rest/eat etc etc; 9:00pm bed!!!!
Þ    Sat: 7:00am rise; 8:00am train; 9:am cardio; 9:30am sauna; free time till bed J
I will report back during the week; and then again on Sunday. Let’s do it!

Love to all and god bless.
Shelly Ann J

Well, tomorrow is the day it all begins! My training partner Jai and I are working toward a Calender Shoot in September. It is not only intended to inspire women with great training tips, workouts and other health promotion material, it will also be sold to raise money for the Eating Disorder Association, in Queensland, Australia. I am particularly looking forward to the release of this calender and this is the blog where I will document mine and its progress.

At the moment, its all about leaning out as I continue to train hard and eat clean. I am excited to train for something and knowing that it will aid my preparation for next years competition.

Tomorrow I start the day with an early morning run, before brekkie. Getting nails done at 8:00am and then its groceries to get my meals ready for the fortnight - work and my business is too busy, I just have to get it all prepped tomorrow. I will train in the gym from 1-2pm and will get in a quick sauna session. Plus, I want to get consistant immediately and shall not delay any further.

That will be day 1 of training (shoulders) and I will post how it goes after that. I will be merely training tomorrow to just finish off the week and then on Sunday, will enjoy a long walk to just ease into the week. Now that I train with a partner, our sessions are getting intense so I need to rest up before the beginning of a new training week.

I am often challenged in fitness and with my goals but I believe it is the challenges that are the most important. They make us stronger and thicker, and can teach us how to get past our vulnerabilities, that is if we learn to face our fears with courage.

I am looking for a new mentor in fitness this week too. I think it is healthy to realise that asking for help and support when you need it in going for what you want in life is so important. Why not use all of the resources you can get your hands on.

The is a purpose in life for each on of us and we must be patience and follow our dreams.

Love always and forever be kind.

Shelly Ann x

Wow, it’s been ages. The time away has been a hurtful reminder of how important it is to be connected to people, particularly to a network of people who are linked by a common interest. I am training tomorrow starting with a nice slow jog in the morning. I have not been jogging much lately and find that I really miss it.

Can’t do hard runs, as its fat we are aiming to burn and have much muscle to gain!!!

My legs are coming up good and should see my present well on the stage next year – in terms of them being my best asset. I am lucky and blessed in that regard. It’s my upper body, and core which need some consistent hard work. Look out body!!!!! I have a calendar shoot in Sept (stay tuned) so I really have to start pulling my eating in. What an exciting year I have planned ahead.. it’s just a matter of being in control of the things I can. Been getting some PB’s in lately. Whoot whoot.

Now on 180kg on the leg press, for 5-6 sets of 10. Up 40kg on the smith incline chest press, and 35kg on the DB bench press for my first two sets of 10 (out of 4) which is great for me!!! Also, doing some nice work on my calves with my training partner with donkey calf raises, which is good news.

My calves are a good diamond shape and should come up well. That’s about it for progress at the moment.

But all in good time hey. For those of you who watch Aussie state of origin last night- wasnt it glorious!!!!

Well after a massive weekend and first half of the week full of high’s and lows I finally feel good again. I have to make a daily conscious effort to do the right thing by my body and that includes eating well and sleeping well. For a couple of weeks I played around with my diet and way to much on the extreme side of things. Meaning I cut back fairly dramatically on important CHO’s and upped my protein to unnecessary highs.. but why? Just to see if I could drop some BF really fast and to see if that would motivate me enough to stick to a radically unbalanced eating plan. Ha, what a joke and me of all people know and advocate against moves like this, but sometimes I also lose perspective. I "rebounded" hard.

Now I am back on track, after days of "despair", and eating well and strong again. In retrospect though, I did not quit, I got right back on track.. and realise we all have bad days.

My workoouts are fierce with the right nutrition and that is what I am seeing again. I feel good enough to train hard in the gym, and good enough to focus during the day. My life (work, small business, projects, relationships), rely on my head being straight and my nutrition being spot on. Without balance and strength in this manner I am useless.

I have just updated my website with my trainers details. Check her out when you can she is an amazing woman and a dear friend to me.

http://michellemaller.com.au/main/page_michelles_trainer.html

Love always,
Shelly Ann x

“I guess that one of the most important things I’ve learned is that nothing is ever completely bad. Even cancer. It has made me a better person. It has given me courage and a sense of purpose I never had before. But you don’t have to do like I did…wait until you lose a leg or get some awful disease, before you take the time to find out what kind of stuff you’re really made of. You can start now. Anybody can.” 

Terry Fox
1958-1981, Canadian man (with an artificial right leg) who ran across Canada to raise money for cancer research. 

Now May is nearrrrllly over and I can’t believe it!

Life is presenting me with so many opportunities and challenges, I can sometimes find it hard to stick to the goal at hand.. And when I say goal at hand I am not just talking about a figure competition in May next year I am talking about living life and all of what that takes and requires of me. I have a lot going on, and sometimes it can be so fast paced. The hard part is though is when I slow down. It is then I lose focus.

Perhaps its when I am busy I have no time to deviate. But then if I am busy and so busy for too many days in a row I burn out and still deviate. So I guess its time to put my eating and training schedule back into place and to continue with my relaxation routine which works wonders for me. I need some more relaxation music so if anyone can recommend some - that would be good. Life can get the better of me if I let it and I am determined not too.

I truly feel within me a perserverance that just won’t go away. I am addicted to new challenges. Competing in 2010 will really be the ulimmate because no matter how fast and slow life goes, at any given point, from now and then, it will be important to stay focussed. To not deviate. That is how I will present my best body. That is how I will make it.

This week it’s nothing but training hard and staying organised, and of course, time to fit in relaxation. I have a competition to go to this weekend… Not sure what Fed. it is but I know where it is and some good friends of mine are competing.

Here is to a new week beginning tuesday… got to keep it lean and clean as always. It’s the only way to go !

Shelly Ann x

Well its may already.. and we are cruising through that too! My training is going well… still losing fat which is great.. all my clothes getting much loser however I am weighing heavier.. Its hard to get my head around that but its a great sign!

I trained legs tonight and I am getting used to training heavier and heavier and harder and harder.. both take mental strength and of course practise. Practise makes perfect. I am working hard lately too at making sure I am fully focussed only on myself and not on others around me, and also on telling myself I can do it. I am also now using more people to help with forced reps via spots here and there etc, etc just to get through the sticky bits.

I have trained shoulders and legs this week already.. training right through to Sunday which I am totally wrapped about. I went to Melbourne in Victoria this past weekend… and had too many red wines.. and now I am not enjoying the catch up.. Cant help but do so when in Melbourne.. it was my first time to visit this wonderful Aussie city.

 Love always

Shelly Ann x

Well its may already.. and we are cruising through that too! My training is going well… still losing fat which is great.. all my clothes getting much loser however I am weighing heavier.. Its hard to get my head around that but its a great sign!

I trained legs tonight and I am getting used to training heavier and heavier and harder and harder.. both take mental strength and of course practise. Practise makes perfect. I am working hard lately too at making sure I am fully focussed only on myself and not on others around me, and also on telling myself I can do it. I am also now using more people to help with forced reps via spots here and there etc, etc just to get through the sticky bits.

I have trained shoulders and legs this week already.. training right through to Sunday which I am totally wrapped about. I went to Melbourne in Victoria this past weekend… and had too many red wines.. and now I am not enjoying the catch up.. Cant help but do so when in Melbourne.. it was my first time to visit this wonderful Aussie city.

 Love always

Shelly Ann x

Well what a week last week was! Let me tell you I am so pleased it’s a brand new one starting tomorrow! I was behind the back foot right from Monday and have only just caught up. Last week stressed me out and I did not even know it was happening.

I have my workout week all planned, including all meals and all of that fun stuff. With so much happening around me and with more and more work the harder it becomes to fit it all in. So what have promised me now is that I take a much more proactive approach to my training and time schedule.

I now have it all planned out to include meal times, activities, rest and other things that need to be done each day. It really helps with stress management while at the same time ensures that my training comes first. This is a great activity to do because, like a budget and tracking your spending, you don’t really know where the money goes, as it does with time, if you don’t record and monitor it!

I see now that I have much less time then I thought I had (ha, ha money too)! I also realise that in not planning the week like this (as apposed to loosely structured plans) I have been able to easily miss something here and there.

With competition coming next year, which I am focused on 100%, I do believe that I need to take it all a bit more seriously then I have in the past. Doing activity sheets like this are typical for most athlete’s day in day out!

My nutrition is down – I have the best foundation to work with there – now it’s just for the training! I have a great new program which is back to basics and set up for growth. I have also reduced my cardio – don’t want to defeat the purpose, and am going to cycle with creatine from tomorrow.

So for now my blog time is up and my eyes are getting tired. This weekend I think I am extra exhausted because I had a migraine on Friday night which kept me up crook all night and then today I woke up with a lower back issue… not good on the training front, but I guess I had some downtime that needed to be had. I did get in a good 1 ½ hour walk this afternoon though which was good for me. Boring, but good for me.

Peace.

Love Shelly Ann x
www.michellemaller.com.au