Tuesday Day 16 Ouch ouch ouch

Ouch.... Today i had promised my friend we would workout together so on top of my 3 x circuit of :-

16 weighted get ups
16 pushups (full)
11 burpees with jump
14 walking lunges
Band rotations and pulls ( I have a problem with these as they just dont seem to work for me) I need to do them in the gym on a weighted cable machine or Rylan has suggested some stronger bands but by the time i ordered and received them it would be too late for this challenge.

I also did a mega valslide circuit with my mate which has propely killed my legs - I have DOMS already and think i will be in trouble tomorrow - it was good fun but ouch!

Food today was the lovely smoothie which although i love it fills me up so much that i really struggled to eat as much today, I couldnt eat lunch but had an afternoon snack of some cold chicken, dinner was turkey with veg x

Not looking forward to hobbling out of bed in th emorning :-( x

Monday Day 16

Today was a hectic day - we started the day off with a new menu for breakfast I couldnt face eating the quantity we were allowed so I had just 2 eggs and mushrooms which kept me full for ages, I ate my portion of fruit after my first client which was a handful of raspberries, I had a protein smoothie with this although i didnt really feel i needed anything.

Lunch was a salmon salad and dinner tonight was a turkey burger with carrots, brocolli and beans yum x

The exercise plan had also changed and was:

warm up 5 mins, followed by 2 mins of high intensity kettlebell swings followed by 2 mins low intensity ( i rebounded) x 4

Then a circuit of the exercises below x 3

1) Get-Ups Weighted - 15 reps
2) Pushups - 15 reps
3) Burpees With Jump - 10 reps
4) Walking Lunges - 12 total lunges
5) Standing Band Rotations - 10 each direction
6) Band Pull-Downs - 10 reps

All good - I also walked for an hour and a half today so a good days exercise - shattered now and ready for bed x

Gorgeous weekend

Saturday was our day off and Sunday I walked along the quay - see pics above:

The weather has been beautiful, if it wasnt for the cold mornings and evenings it has been better than summer!

We had no exercise plan to follow apart from an hours fun cardio which was my walk today!

Tomorrow see's some changes to our workout and a new days diet plan too - all good I like the changes x

Friday Day 12

Today's Workout

CardioWarmup: 5 minutes to break a sweat
Intervals: 3 sets of intervals - 2 minutes high intensity - 2minutes and 15 seconds low intensity

Cooldown: Not needed - immediately begin strength training

Strength Training

Circuit Format - Complete 3 full circuitsRest 60-90 seconds at the end of each circuit
For pushups and bench dips, chose one of the variations

Exercises Starting Repetitions
Shoulder Squat 14 reps Step-Ups Weighted 14 reps Decline Pushup 14 reps or Stability Ball Pushups 14 reps Dumbbell Burpees 14 reps Bench Dips - Feet Up 14 reps or Bench Dips - On Ball 14 reps Get-Ups - Weighted 14 reps Rest 60-90 seconds

Am going to do try kettlebell swings for my cv next workout ;-)

Food was as per the new plan - smoothie for brekkie, tuna for lunch and salmon for dinner yum x

Day 11 Fat loss challenge (Thurs)

Today's Workout


CardioWarmup: 5 minutes to break a sweat
Intervals: 3 sets of intervals - 2 minutes high intensity - 2minutes and 15 seconds low intensity
Cooldown: Not needed - immediately begin strength training
Strength TrainingCircuit Format - Complete 3 full circuitsRest 60-90 seconds at the end of each circuitFor pushups and bench dips, chose one of the variationsExercises Starting RepetitionsShoulder Squat 13 repsStep-Ups Weighted 13 reps Decline Pushup 13 repsorStability Ball Pushups 13 repsDumbbell Burpees 13 repsBench Dips - Feet Up 13 repsor Bench Dips - On Ball 13 repsGet-Ups - Weighted 13 repsRest 60-90 seconds

Today's Menu Plan*note: remember to get at least 2 liters of water per day or moreplus drink as much herbal tea de-caf as you like*Breakfast 7:30am1 apple (eaten whole, or chopped and mixed into oats)1 cup of cooked 'old fashioned' or large flake oats1 tbsp of sliced unsalted almonds1 tbsp of ground flax seed or linseedCinnamon and Stevia To TasteMorning Snack 10:30am1/2 cup of low fat plain yogurtor1/2 cup of low fat cottage cheese1/2 cup of mixed frozen or fresh berries of your choice (mixed in)Lunch 12:30pm2-3 cups of green salad1 cup of fresh sliced veggies in salad (carrots, peppers, etc)1 grilled and sliced chicken or turkey breast mixed inDressing made from 1 tbsp of olive oil + lemon juice to taste+salt and pepper to season1 piece of fresh fruitAfternoon Snack 3:30pm1 apple or pear sliced1 tbsp of NATURAL almond or peanut butterDinner 6:00pm2 cups of steamed, or boiled veggies (your choice except corn, peas,potatoes, or other starches)2 cups of green salad served with lemon and oil dressing (same as what was served at lunch)1 serving (4-6 oz) or LEAN protein of your choice - grilled, baked, or poached - if choosing pork or beef be sure to trim away visible fat. Ground beef is not a good option unless extra lean and fat is drained off.Evening Snack 8:00pm (optional)2 oz of unsalted nuts (your choice)1 cup of fresh sliced veggies (carrots, celery sticks, sweetpepper slices etc.)

Fat Loss Day 10

Arghhhhhhhhh I cant wait to get my new laptop - it is a sad fact of life that I cant function without access to the internet and all the things I store on my pc. It is making my blogging virtualy impossible as I have to wait for a few seconds access to someone elses laptop - am hoping mine will arrive today or tomorrow - I am getting a lovely shiny new Sony Vaio which seems to be all singing all dancing - I loved the apples but couldnt justify the extra money for less spec - but visually they do look amazing!

Anyway Day 10 was busy food was as per the new menu so i had my yummy smoothie for brekkie and snack, tuna salad fo rlunch and chicken and veg for dinner.

I worked back to back clients yesterday so didnt get a chance to do the workout so will do 2 today :-( thinking that will be a challenge!!!

Fatloss Project day 9

Today was as yesterday with an extra rep:
Cardio

Warmup: 5 minutes to break a sweat
Intervals: 3 sets of intervals - 2 minutes high intensity - 2
minutes and 30 seconds low intensity
Cooldown: Not needed - immediately begin strength training

Strength Training

Circuit Format - Complete 3 full circuits
Rest 60-90 seconds at the end of each circuit
For pushups and bench dips, chose one of the variations

Exercises Starting Repetitions

Shoulder Squat 11 reps
Step-Ups Weighted 11 reps
Decline Pushup 11 reps
or
Stability Ball Pushups 11 reps
Dumbbell Burpees 11 reps
Bench Dips - Feet Up 11 reps
or
Bench Dips - On Ball 11 reps
Get-Ups - Weighted 11 reps
Rest 60-90 seconds

Food was as before: back to the oats with almonds :-( he he
*note: remember to get at least 2 liters of water per day or more
plus drink as much herbal tea de-caf as you like*

Breakfast 7:30am

1 apple (eaten whole, or chopped and mixed into oats)
1 cup of cooked 'old fashioned' or large flake oats
1 tbsp of sliced unsalted almonds
1 tbsp of ground flax seed or linseed
Cinnamon and Stevia To Taste


Morning Snack 10:30am

1/2 cup of low fat plain yogurt
or
1/2 cup of low fat cottage cheese
1/2 cup of mixed frozen or fresh berries of your choice (mixed in)


Lunch 12:30pm

2-3 cups of green salad
1 cup of fresh sliced veggies in salad (carrots, peppers, etc)
1 grilled and sliced chicken or turkey breast mixed in
Dressing made from 1 tbsp of olive oil + lemon juice to taste
+salt and pepper to season

1 piece of fresh fruit Raspberries


Afternoon Snack 3:30pm

1 apple or pear sliced
1 tbsp of NATURAL almond or peanut butter


Dinner 6:00pm

2 cups of steamed, or boiled veggies (your choice except corn, peas,
potatoes, or other starches)
2 cups of green salad served with lemon and oil dressing (same
as what was served at lunch)
1 serving (4-6 oz) or LEAN protein of your choice - grilled, baked,
or poached - if choosing pork or beef be sure to trim away visible
fat. Ground beef is not a good option unless extra lean and fat
is drained off. Tonight I had Chicken

Just ordered a new laptop today - so hopefully blogs can get back to being a little more exciting - my daughter doesnt like sharing hers very much so time is limited x

Fatloss Project day 8

Today was a good day - i loved the new changes to the menu - details below:

Breakfast

Smoothie made with the following:
1 cup of unsweetened vanilla almond milk (you may substitute water)
1 cup of frozen berries (blackberries, blueberries, strawberries,
raspberries)
1 banana
1/2 cup of whole flake oats (you may blend this separately to get
desired consistency)
4 tbsp of plain low fat yogurt
1 tbsp of flax seed oil (optional - but highly recommended)
2 scoops (equal to 40 grams of protein) of vanilla protein powder
(whey, vegan, hemp or other

This was really ymmy and we had half for brekkie and half for mid morning snack :-))) much preferring this to the porridge with almonds he he

Lunch was Tuna Salad made with the following:

1 can of white flaked tuna canned in water
1 tbsp of olive oil
1/4 cup chopped red and green pepper
1/4 cup of cooked or blanched beans (kidney, black, garbanzo or
other)
Serve on crisp romaine lettuce leaves, or bed of salad greens

1 whole apple or pear

Afternoon Snack 3:30pm

4 slices low fat deli meat (turkey, chicken, ham)


Dinner

2-3 cups of green salad with:
1 cup of chopped veggies of your choice on salad brocolli, carrots and cauliflower
1 tomato on salad
3 tbsp of oil and lemon juice dressing

1 serving (about 5-6 oz of lean protein) Chicken
preferably fish, but choose any low fat protein source of your
liking

The exercise was:

Cardio

Warmup: 5 minutes to break a sweat
Intervals: 3 sets of intervals - 2 minutes high intensity - 2
minutes and 30 seconds low intensity
Cooldown: Not needed - immediately begin strength training

Strength Training

Circuit Format - Complete 3 full circuits
Rest 60-90 seconds at the end of each circuit
For pushups and bench dips, chose one of the variations

Exercises Starting Repetitions

Shoulder Squat 10 reps
Step-Ups Weighted 10 reps
Decline Pushup 10 reps
or
Stability Ball Pushup 10 reps
Dumbbell Burpees 10 reps
Bench Dips - Feet Up 10 reps
or
Bench Dips - On Ball 10 reps
Get-Ups - Weighted 10 reps
Rest 60-90 seconds

My pc broke yesterday - so am quickly borrowing Sophs laptop to do blog x

Fat Loss Project Day 5, 6 & 7 Boogie boogie boogie

Finally able to update on the last few days - Day 5 was all as before again with additional rep! The weekend was impossible to be 100% on plan with the wedding so I did the best I could in the circumstances.

Day 6 Saturday - I followed the plan until the afternoon when we were then totally out of control for all food choices, the wedding food was a hog roast so I had just the meat (small portion) and some salad - there wasnt any other choices. My exercise was about 4-5 hours of dancing so I think i met my quota for the weekend! The bride looked lovely - will work on a few pics but cant get them off my phone at the mo as i forgot my camera :-( after the wedding itself we went in to town inc bride in her dress into a club and boogied until about 4am!

Today we spent travelling and we went to my other halfs parents for dinner where i had chicken and veg - yummy and lovely to be cooked for me!

Tomorrow is a new week and a new set of exercises nd a few diet changes - bring it on!!

Fat Loss Project Day 4

Again as yesterday plus 1 rep on all circuits

Fat Loss Project Day 3

Nutriton was as the day before, exercise was also exactly the same other than we added 1 more rep to each exercise.

Am struggling with the oats for brekkie - i am used to a higher protein start to the day and am starving hungry an hour or so after eating it - which then seems to continue all day - I dont have this issue when i have eggs for breakfast!

Am editing this post as didnt have time to blog properly until now - work has been manic along side re -doing my daughters bathroom which is turning into a nightmare and now it looks worse than it did before we started - will post pics when its done but right now it look slike something that should be on diy sos!!

Made one of my clients do the get ups last night too (laughs sadistically) he he xx

Fat Loss Project Day 2

Nutrition for today:

08.00 B - 1/2 cup oats with 1 chopped apple with almonds (yuk) and flaxseed
10.30 S - 0% fat free Greek yoghurt with raspberries
12.30 L - 1 grilled chicken breast with salad, tomatoes, peppers and spring onion, banana
15.30 S - 1 apple with peanut butter
17.45 D - oven roasted chicken breast with leom juice with brocolli and cauliflower and mushrooms
21.00 S - 2oz cashew nuts

2L water
Exercise:
Warmup: 5 minutes
Intervals: 2 minutes high intensity Rowing machine + 3 minutes low intensity Rowing machine
2 sets each.

Strength Training Circuit

Exercises Sets and Reps

Prisoner Squat 3 sets, 11 reps
Bench Step-Ups 3 sets, 11 reps
Pushups - full press ups 3 sets, 11 reps
Burpees (with jump) 3 sets, 11 reps
Bench Dips straight leg 3 sets, 11 reps
Get-Ups (minus weight) 3 sets, 11 reps

Comments:

Not liking the almonds at all - never did like the flavour and not growing on me so kind of ruined the porridge for me. Still feeling really hungry and craving sweet things abit!

Fat Loss Project Day 1

And so begins day one of 42 or 6 weeks. Had a manic day so couldnt do the exercise first thing but have just finished now!

Nutrition for today:

08.00 B - 1/2 cup oats with 1 chopped apple )didnt have the almonds or flax but bought today)
10.30 S - 0% fat free Greek yoghurt with raspberries
12.30 L - 1 grilled chicken breast with salad, tomatoes, peppers and spring onion, fresh pineapple
15.30 S - 1 apple with peanut butter
17.45 D - Salmon fillet with brocolli and carrot
21.00 S - 2oz cashew nuts

2L water
Exercise:
Warmup: 5 minutes
Intervals: 2 minutes high intensity Jumping Jacks + 3 minutes low intensity Jogging
2 sets each.

Strength Training Circuit

Exercises Sets and Reps

Prisoner Squat 3 sets, 10 reps
Bench Step-Ups 3 sets, 10 reps
Pushups - full press ups 3 sets, 10 reps
Burpees (with jump) 3 sets, 10 reps
Bench Dips straight leg 3 sets, 10 reps

Get-Ups (minus weight) 3 sets, 10 reps

Comments:

I felt really hungry today, I havent had any headaches, I dont have caffeine anyway so although i have missed my decaff tea, it wasnt too bad. The oats for brekkie as always makes me starving an hour or so later so i was glad of my yoghurt snack. I was really ready for my dinner too.
The exercise was fine, the burpees get me as always - they are a brutal exercise, the others were all quite easy but i knew I had done the 3 rounds when i had completed it and i am now very hot and sweaty :-)))

Rylan if you read this re the getups - I noticed you used your hands to get up from the floor, I can do it with out using my hands if i cross my legs and use them to get up - is this acceptable or shoudl i be using my hand to push me up?

Tomorrow I will do the exercise early as advised but on work days with clients on and off all day i dont get the time on Mondays.

Challenge details tomorrow

We have been told that we will recieve all our details tomorrow ahead of Mondays Kick off - am quite excited and looking forward to it - we have a nightly deadline to get our blogs updated and all our food and workouts posted so i will have to be on track and organised!

I bought a dress yesterday for the wedding next weekend - it wasnt what i had in mind but a lovely turquoise colour - i just feel its a little plain, i will have to jazz it up with some accessories and good hair!! I have ordered some really cool shoes to go with it - they are very high though but they did have the front hidden shelf bit which makes a difference!

Will try and post some pics

Sorry - how bad am I????

I just saw the date i last posted on my blog and it is over a week ago - so sorry to those followers that are getting bored, i dont blame you there has been nothing to read lately - that is all about to change though as of Monday the new challenge starts and I have to post daily with all details of food and exercise - las ttime we were restricted with the info we gave out - this time we have to be exact and that is a condition of the program.

I am really excited about it and cant wait to start and see how different it is from the last one! I love having the accountability that comes with this type of thing and it worked for me last time.

I am still 2lbs up from the end of the last challenge as really I havent been on track since it ended and I went on holiday, things have been a little tricky for me emotionally lately and I have lacked motivation. That is all about to change, I will have new goals (daily) to achieve and hopefully that will take me forwards to being as I want to be by Xmas.

I have some rewards planned for when i reach certain goals, which I am looking forward to getting to.

New Challenge

I've just applied for a new challenge, I think its a bit similar to the last one i did but with a different trainer (US based) this time, it also lasts for 6 weeks rather than 30 days.

He has asked for a deposit which we had to get in last night pacific time to guarantee a place (not sure if i made the deadline as had no clue when that was) if we stick to the plan and give before and after pics and a testimonial we get our deposit back!! we also have to blog daily - so I am waiting to see if i have been accepted or not!

The last one worked well for me as I had the accountability which I have discovered is my major plus point and failing as I am not so motivated when accountable only to myself, but seem to be able to do it 100% when accountable to others! something to work on maybe!

The new challenge if i get on it isnt due to start until 13th Sept so I have a few weeks to do my own thing and start to make a dent in my last 24lbs that is the amount i have decided i need or want to lose! I have a wedding on thr 19th to go to and want to lose 7lbs before that - who knows if i'll get into the dress i wanted to but i have seen sme nice ones in the shops and i love an excuse to get a new one!!! The goal is still to fit into my old dress even if i buy a new one!

The camping weekend was well as expected wet and windy!! My birthday was a nice sunny morning although still windy and we managed to sit out all day and have a bbq and walk on the beach, the next 2 days were cold, wet and very windy just like last years experience (maybe camping isnt for me)!!!!

Food wise i wasnt good at all as it was so hard to cater for 6 in a tent in bad weather without resorting to bread, I definately know it doesnt agree with me and i felt really uncomfortable every evening after a day of bacon roll for brekkie and maybe a sandwich for lunch!

Does anyone know if you can buy ham without sodium nitrate in it? I was using ham to replace my bread at brekkie time but with all the reports of how bad this is for us - I need an alternative, we went to a lovely organic farm shop whilst away and even their ham and bacon mentioned sodium nitrate on the packaging!

I will keep you posted on the new challenge if i hear anything more about it!