GixxerChick’s BodyBlog

as per my last blog - I needed to burn some frustration and emotion off!

AM: WEIGHTS

Incline DB Flyes 3 x 10 (5kg/7kg/9kg)

Flat DB chest press 2 x 12 (12.5kg/15kg)

Incline DB Flyes 2 x 10 (9kg/10kg)

Flat DB Chest press 2 x 12 (12.5kg/15kg)

DB Lat raise 3 x 12 (5kg/7kg/7kg)

DB Front raises 4 x 10 (5kg)

Reverse prone DB flyes  4 x 10 (5kg/6kg/6kg/7kg)

cable tricep ext 3 x 10 (pin 3) - hold for 2 sec at ext
swiss ball crunch 2 x 40 (10kg plate)

verticle straight leg raises 3 x 15

45degree oblique twist 3 x 20 each side (10kg plate)

PM: 10 minute rollerblade (100cals burnt in 10 minutes)

Haven’t rollerbladed in a long time so just did a quick hard 10 minute - ouch - my tibialis anteriors hurt. Big sretches tonights - forgot how hard it was and I really didn’t want to fall over and make a goose of myself………LOVED IT THO!!  Will increase time slowly.

x

Its ANZAC Day today, so for you American’s its the day we celebrate all our Aussie and New Zealand troops who have fought, served and died in war.

My parter is currently serving in Afghanistan (again) and will be back in July, so today is  very special day for me to celebrate his service.  I miss his sooooo much today and I couldn’t go to the dawn services as I was too upset.  Today is the day I get all sookie with him being away.  I am usually very strong and support all the other army wives.

Anyway, to all the Aussies and Kiwi’s who read this - have a very good ANZAC Day and to everyone else - including our USA, Dutch, Brittish counterparts- remember all the past and current service men and women who are trying to keep our lives safe
…….we thank you an appreciate your committment, service and sacrifice.

x love to all and stay safe. 

Today is now a high carb day by default!  I have been really good with my diet up until now.  I brought a packet of hot cross buns……..and they are now gone!  I did enjoy them however, and have trained my butt off today so I don’t feel that bad.

I am also 25 weeks out still with some good gains (and fat losses) so far.  Anyway, its good to give into your little cravings now and again, isn’t it?!

finally got time to post…… Easter Friday public holiday so trying to keep myself away from chocolate.  had a bad dinner night last night……. but haven’t had too many of them since i started this diet (Thanks soooooooo much bridgett for posting this on BB.com) I won’t tell u what I had….. but i did actually enjoy it.

Training is going ok…. I teach (1) BODYPUMP class and (5) RPM classes a week at the moment, plus I participate in BODYCOMBAT and try to get 3 weights sessions per week in.  Sunday is now called "Satan’s Sunday Sessions from Hell" cos I smash myself, but love it.  I will start posting these - if I have the energy to type.  last week my arms were dead!  I am finding these big hard heavy sessions are doing wonders.

as i said diet is good - here is last fortnights diet:

Weeks Five & Six

Monday:
Meal #1: Whey protein, 1 small apple

Meal #2: 1 6oz can no salt added tuna, 1 cup celery

Meal #3: 1 grilled chicken breast w/BBQ sauce, 1 cup green beans

Meal #4: 6 pouched egg whites, 1 grapefruit

Meal #5: 8 oz turkey burger w/ ketchup, 1 sliced tomato w/ 1/4 cup onions mixed w/ a little fat free sour cream.

Tuesday:
Meal #1: 6 pouched egg whites, 1 grapefruit

Meal #2: Grilled turkey breast w/ mustard, 1 cup sweet potatoes mashed w/ a little fat free milk

Meal #3: 1 grilled chicken breast over a bowl of lettuce and mushrooms w/ Italian dressing.

Meal #4: Protein bar

Meal #5: 8 oz grilled Mahi Mahi, grilled asparagus sprinkled w/ lemon juice

Wednesday:
Meal #1: ½ cup (dry) oatmeal w/ Splenda and cinnamon, 6 egg whites also sprinkled w/ Splenda and cinnamon

Meal #2: Grilled turkey breast w/ low carb BBQ sauce, 1/2 cup (dry) brown rice

Meal #3: 4 oz grilled salmon sprinkled w/ lemon juice, 2 cups brussel sprouts

Meal #4: 1 small bag low fat beef jerky

Meal #5: 8 oz grilled Mahi Mahi, grilled asparagus sprinkled w/ lemon juice

Thursday:
Meal #1: whey protein, 1/2 cup (dry) oatmeal w/ 2 tablespoons sugar-free maple syrup

Meal #2: 1 6 oz can no salt added tuna, 1 cup celery

Meal #3: 1 grilled turkey breast, 1 sliced cucumber w/ ¼ cup onions mixed w/sour cream

Meal #4: 1 grilled chicken breast, 1 cup broccoli

Meal #5: 8 oz grilled fish, 1 cups steamed broccoli

Friday:
Meal #1: 1 cup fat free cottage cheese, 1 grapefruit

Meal #2: Protein bar

Meal #3: 6 oz grilled Mahi Mahi w/ lemon juice, 1 cup steamed asparagus

Meal #4: 1 cup shrimp over 2 cups fresh spinach w/ lemon juice

Meal #5: 1 grilled turkey breast, 1 sliced cucumber w/ 1/4 cup chopped onions mixed w/ fat free sour cream and

Saturday:
Meal #1:  6 scrambled egg whites w/ mushrooms, onions, and green peppers

Meal #2: 2 slices whole wheat bread w/ 3 slices fat free cheese clean grilled on a George Foreman grill

Meal #3: 96% mince w/ low carb BBQ sauce, 1 cup shredded cabbage mixed w/ 1 tablespoons fat free mayonnaise

Meal #4: 2 cups fat free, sugar-free pudding make w/ fat free milk,

Meal #5: 1 cup scallops w/ 1 cups steamed bok choy and low sodium soy sauce

Sunday:
Meal #1: 4 strips extra lean turkey bacon sliced and cooked w/1/2 cup cooked sweet potatoes

Meal #2: 1 cup shrimp over a bowl of ice berg lettuce w/1/2 cup salsa

Meal #3: 5 slices fat free cheese rolled up with low sodium ham lunch meat

Meal #4: 2 cups fat free, sugar-free pudding make w/ fat free milk

Meal #5: 6 oz grilled Mahi Mahi, 1 cup brussel sprouts

Anyway, love this diet.

Well….., the hard work has paid off this last 2 weeks.  I weighed myself today and i am down 2kg AND down 6% Body Fat!!  I had to weigh myself again.  I get my new calipers this weeks so it wil lbe good to see the difference between the Tanita scales and the calipers…keep you posted.

I have been doing the 12 week diet that I got from the nutrition section and I must admit - the resuts are great with it so far!  Have been having trouble eating it all - mainly because I am busy at work and time gets away from me.  However, my metabolism has kicked up a notch so will be able to gt it all in me this week.

It just feels good getting the fat off!

Went to the gym today.  Been away since last Saturday as my partner (being in the Army was deployed again) so he left for Afghanistan on Tuesday - so been a bit sookie.

Anyway, weighed myself on the Tanita scales - first time since October and I was prepared for the shock!  77.3kg and 26.9% BF.  Alright - that’s shocking, I know but this is me being accountable. Haven’t done a pinch test and I know the scales are usually out a bit - but I just want to record a number.  Thinking back now, I actually don’t think i have ever been this heavy.
My second comp is in October and it will be my first serious one so starting back now is crutial.  Going to take the next 12 weeks to drop the fat again by heaps of cardio and light weights/high reps.  My body responds quite quickly so I am happy for that.  i have no idea what I want to lose in that timeframe but as long as I see the 26 dwindling down I will be happy.

Today I did a Body Combat class followd by a Body Combat class and then I took my RPM class.  3rs striaght but I ate- so no comments about needing to eat and train etc.

I am off now to do my grocery shopping and meal planning for the week - another crutial in my life.  It will be much easier now that my partner is away again for the next 5 months.  We have a challenege for each of us.  While he’s away he is on his own training plan called "Operation Riddick" and I am on my own "Operation" here.  Don’t know what to call it yet - any suggestions???????

Well, over 6 months since my last post!

Firstly: I got up on stage - so goal #1 complete. Got 5th so very very pleased seeing that I realy only seriously dieted and trained consistently for 14 weeks.  Still had a few flabby bits but hey- i don’t care - I was up on stage in my first comp and it can only be a great learning experience AND I can ONLY DO BETTER NEXT TIME.
Secondly: Loved getting back to some normal eating and some life with normalicy (watching TV of an evening and eating yoghurt, ice cream and bread)

Took Christmas a little too seriously with the festivities however and I feel like I am back to where I was this time last year.  I have tried to stay trainig and eating clean but it has been difficult with family visiting etc etc.  I guess i can list the excuses but it doesn’t really matter - they are only excuses I can use when really it was ME not being strong enough.

I guess now I have made that committment to myself - and hopefully now that it is on this stie - to step up to my next phase of training.  My next comp is again in October 08 so i have some good lead up time to sculpt myself into a better physique than last year.  i nw have the knowlegdge of what is needed to achieve and how my body reacts to various nutritiona dn exercise changes.

Phase 1: I am going to start doing the 12 week transformation fat stripping diet on BB.com as well as train for my next 1/2 marathon.  Just doing this for fun and cardio, plus I have 2 friends that are doing their first so they want to train with me for support.  I am also teaching some more classes in a few weeks when the new gym opens.  My classes will be RPM, BODYPUMP & Circuit.  I also have my full time work, some personal training clients AND my partner leaves for Afghanistan again next week for another 6 month tour (Australian Army) - in some ways it is actually good that he’s away.  I know that sounds terrible to those who don’t know me but I do get used to him being away (although hate it and miss him teribly too)  It is my chance to concentrate on me - he says it my "me" time.  It just works well for us and makes it all worth the wait when he gets home.

Anyway……. there will be a few tears over the next 6 months on this blog so bear with me.

So, what I guess I am getting at, is this is my committment.  Phase 1 will lead into Phase 2 - my next comp training phase for Comp #2 and I want to place.  So I will be using this sitea and all my friends (YOU) as my motivation.  I continually jump on and see what you are all up to.  There are a few of you that I really do use as motivation as i admire your transformations and dedication to this lifestyle - so thank you.

Baby steps for now and I will take each day at a time, slowly crossing off all my short term goals.

keep you posted

luv

Gixxerchick

Well it was my birthday yesterday and we had a bit of a splurge!..well a BIG one I should say.  Biscuits for breakfast, Hungry Jacks for lunch, popcorn and icecream at the movies (my birthday date).  The night before we also went out for Thai (my favourite) and I just HAD to have coconut rice…….HEY, IT’S MY BIRTHDAY!  Back to egg whites, chicken and plain oats now.

Did an awesome session this morning.  I have to start to smash the cardio to strip the fat off.  In particular from my abs and love handles.  Goal is to do 2 split cardios per day.

Skin folds mm: Tri’s=14, Bi’s=7, chest=5, mid ax=11, iliac=11, thigh=24, calf=17, subscap=11….18.3%Body Fat.

:-)

Well last post was 21 weeks……oh my gosh! Its now 14 weeks to go.  Getting scared aleady.  I have my music picked and am doing the choreography this weekend.

I will defiantely now be writing weekly posts - everyone out there is so inspiring and thanks for the Transformation site too - great tips and tricks.

Training is going well and I have now got a PT mate of mine smashing me regularly and I train with 2 of my other friends who are also competing.  Its great to have that support.

Please feel free to email me - I need all the encouragement I can get! And I promise I will post some before photos so you can see my progress - that’s almost as scary as getting on stage in next to nothing!

:)

Went to the gym today to catch up with a fellow Personal Trainer.  She was actually practicing posing……… well it was then that  decded YEP!!! I GOTTA DO THIS!

The date is 7th October and it will be my FIRST comp ever.  I have quite a while to go but know I can do it - cos we’ll be supporting each other.  I have always wanted to do this but always thought I was too fat and chunky - but hey! that’s what a stripping diet is all about.

I love training hard and have fairly sculpted shoulders and great calves - the only 2 bit I actually like on my body at the moment.  But this will change - 21 weeks out…… BRING IT ON…….

Although guys, I WILL need support from you fellow bloggers……   Using this forum will be a good way to keep me motivated AND…I will be accountable for my program and progress.
Day 1 starts now…