Wowee, I had my body fat done last week and OMG it read 28%!!! I was really hoping for it to be wrong but I know in my heart it is correct.

Even though I have been losing weight and building muscle I am still A LONG WAY from where I want to be.

That being said I have decided that I will not be ready by May and so will concentrate on losing weight steadily and building/keeping muscle so I don't burn myself out. Last time I competed I didnt have a baby to look after and I wasn't so far away from my goal.

Having a look at the competition calendars the next comp is 8 October with the NABBA and I was hoping there was one in Sep and Oct.....but INBA and NABBA are the same date, not happy!!

Oh well, hopefully someone changes dates or I can do another one before the year is out.

I am excited about tomorrow as good friends of ours get married. I know it is going to be beautiful and so much fun :)

I will try and blog again next week as I know I have been useless.

Happy Training xx

My diet

My diet for the past couple of months has been much the same. Here is a breakdown of what I have been eating.

M1: Egg white omelet, scrambled egg whites, wheatbix occasionally
M2: smoked salmon/chicken/lean meat and salad, tuna wrap, chicken stirfry
M3: tuna/salmon and salad
M4: Protein shake or nuts and a couple of tablespoons of yoghurt
M5: Lean meat and 1 cup vegetables
M6: Protein shake

As you can see it is very low in carbs. My body does not handle carbs very well, so every Wednesday and Saturday I had some more carbs to my diet like a sandwich or chicken and rice for M2 and sweet potato at dinner. I have a cheat meal on either Wednesday or Saturday. I try and make it during the day so I have time to burn it off and I make sure I do hard cardio that day.

I am a creature of habit so my food doesn't seem to change too much and I am not too strict at the moment with measurements as I am still losing weight at a good rate. In another 2 to 3 weeks I will probably change it up a bit.

Happy Training

Happy first day of February :)

How quick is this year going to fly by??? I want to pack as much into the year as I possibly can. This year is a year for me and getting back to the stage. I don’t care if people think that is selfish but when one is used to having so much time to do what they like when they like, it can be quite hard when all of a sudden you have this little person that needs nearly all of your time!!!!

Last week was a great week. I finished off my course on Thursday and I was in the office learning the ins and outs on Friday.

Our acccounts lady is on leave at the end of today so it will be all up to me. Not
ideal only having 2 days to sit with her and learn everything – nothing like being thrown in the deep end to find your feet quickly lol

Tuesday night training with the girls was a fizzle!! Only 2 girls when I usually have up to 16. I suppose you have to get used to people piking every now and then. Hopefully tonights session will be good. Sunday was the usual 4 to 5 girls. People are always going out Saturday night so I always know to expect the numerous texts saying they can’t make it!!

I have been reading up on a weight management/energy supplement called Define8. ASN stock it and they rave about how good it is and the results not only they but all their client’s receive. I was contemplating going on Hydroxycut again as I have had it before and found it good. I just can’t take the recommended full amount as I can’t sleep at night.

Now that I am working out more and in the office a couple of days a week I need a bit more of a jump start for my training. I will probably buy shortly but not start taking it for another few weeks when my cardio is upped more.

Training

Monday – Boxing

Tuesday – walk am 45mins, Cardio boxing pm

Wednesday – run with 5 50m sprints

Thursday – chest/biceps
• Push-ups
• Chest press barbell
• Incline chest press dumbell
• Pec flye barbell
• Ez bar bi curl
• Hammer curls
• Machine bicep curl

Friday – walk 60mins

Saturday – off

Sunday – cardio and weights bootcamp

I was annoyed that I wasn't able to get to the gym for another weights session as I have not trained legs/hams now for 2 weeks :( I have to remember to take my workout gear to the office as my gym is right there and since I don't have bubs I dont have to worry about putting him into the creche!!!

Diet
Diet has been much the same the past couple of weeks. I don’t want to change at the moment as I am still losing weight. In the month of January I lost 3.2kg, yay. I am such a boring dieter sometimes, i just find it easier to eat the same things without having to come up with new meals each week!!!!

I am loving my tuna wraps (my husband not so much lol) I have tuna with a tbls of low fat mayo, chopped red onion, tomato, cucumber, lettuce and a wholemeal wrap. So so yummy.

Also, another great salad recipe I got from a friend this week:
• Diced:
- Cucumber
- Tomato
- yellow capsicum
- red onion
• 200g chicpeas
• mint leaves
• parsley
• corriander
• 1 tsp cumin powder
• 2 tbs lemon juice
• 3 tbs italian dressing



Give it a try, sooooooo tasty :)



Happy Training :)

Wow this week has gone fast...

Again, another VERY busy week. I had an accounting course for two days and they were very full days and for someone who has no accounting background it was quite hard to get my head around at first. I still have another day next week but I have actually been enjoying it.

It has been really really nice actually using my brain instead of thinking about feeds, sleep times and dirty nappies lol and having adult time without babies has been very different but nice!

So unfortunately there was no "gym" as such but I did a hard boxing class on Monday nights. MY GOD!!! 45 minutes of intense boxings and cardio with some weights. Bootcamp on Tuesday, walking Wednesday, Thursday and having an off day today.

Sunday I will have bootcamp again so we will be doing a circut weights class and the girls cant wait. I have very full classes now and the girls are bringing along more friends each week. I may have to see about starting up another night and getting someone to look after the little one for a couple of hours.

I am still down another kg this week which is nice even though I havent been at the gym as such and not eating my usual as I hve not been very organised. I have done a big shop today and will make sure all my meals are sorted this weekend so I will not run into any problems during the week.

I have a big weekend this weekend with hens nights and baby showers. I have allocated Saturday night as my "cheat meal" so I can have a couple of drinks and not worry to much. So long as I do my cardio workout in the morning and LOTS of dancing that night I will work off all the calories lol

So just a short update this week and not too in depth with the diet and workouts!!!!

Happy Training

Good fun :)

Bootcamp has been getting very busy in the past week. I have not needed to advertise the classes as I have had enough interest through word of mouth and people driving by. I was walking my dog and bubba the morning after a group session when a guy stopped me asking if I was the trainer from the oval the night before....his wife was interested in joining, she hasn't turned up yet so we will see.

I am thinking of buying a banner to put up when I am training people so people walking or driving buy can get my contact details :)

I would love to do more classes but hubby is out Monday and Thursday nights so it makes it hard as we need someone at home for the baby. Maybe in another few months we might be able to work something out. I much prefer personal training to sitting behind a desk, I figured if I do 3-4 classes a week I will be earning about the same but only working 4 hours lol

Training

I have been working out every day,weights 3 days, bootcamp 2 days, running 1 day, walking 3 days. Along with tightening my diet this has seen me drop 4kgs in the past month.

Diet

My diet has consisted of

M1- egg white omelette
M2 - chicken and a cup of salad or veggies with pineapple
M3 - tuna or salmon and veggies
M4 - nuts with protein shake
M5 - fish or chicken with veggies or stir fry with lamb

If still hungry I might have a protein shake

Once a week I have a cheat meal and some red wine, yummo :)

I am nearly back to pre preggo weight, only 4 more kgs to go, yay. (why oh why did i put on so much lol). Then buckle down for comp prep for NABBA/WWFsouthern hemispheres in May!!!!

Happy Training x

It seems that everyone’s New Years resolutions are in full swing. The gym is packed the streets are busy with fitness enthusiasts!

Almost everyone is back at work and getting back into a routine. I’m sure there are many diets that have also started this week. Hopefully if you have started a diet you are getting enough calories and not restricting too much. Remember protein, carbs and fat at every meal.

I can’t stress enough the importance of protein. Protein is a part of every cell of your body. It is a major structural component of cells; skin, hair, nails and bone. It is the necessary raw material from which your body makes the enzymes critical for functioning. It is necessary for the production of neurotransmitters which affect your mind and mood. Protein (with fat) is the base material of the immune system. Without protein there is no life. You cannot make protein. It must be consumed every day in sufficient quantities to replace daily losses.

To calculate your daily protein you need to work out your desired body weight, ________kg, times 1 to 1.2 grams, = ___________grams of protein per day.

Example 60kg x 1.2 = 72g protein (this is the minimum)

Good sources of protein include:
* Eggs (6 grams per each)
* lean meat, fish, poultry (25-30 grams per 3.5 oz)
* tofu (20 grams per cup)
* milk (8-9 grams per cup)
* yoghurt (8-10 grams per cup)
* cottage cheese (25 grams per cup)
* nuts and seeds (2-3 grams per tablespoon)
* oatmeal (5 grams per cup)
* most fruits (1 gram per fruit)
* vegetables 1-3 grams per 1/2cup)
__________________________________________
If you are new to working out or want some extra moves and great motivation, grab a copy of the new Oxygen Women’s Workout Annual. Its AUD $11.95 from most newsagencies and is definitely worth a look.

Happy Training xxx

Happy New Year !!!!!!!!!!!!!!!!!!!!!!!

We had a great 2010 but I am very excited about the adventures of 2011.

I do not believe in New Years resolutions as I truly think that if you really want to do something you do it now not tomorrow!!

So, I have a list of things I will accomplish this year.

These include:
< compete in May;
< completing my PT certification;
< have 3 full fitness classes each week;
< compete in September/October and make the top 5;
<>

This year will be a year for me and getting myself back to a place where I am truly happy with my physique. Since having my baby, I have lost almost all the weight but still have some work to do.

He is an amazing little boy and I have loved watching him grow and develop. He is changing all the time and is such a joy in my life.

I am very thankful that he is a healthy and happy baby which makes it easy for me to drop him off at the creche 3 to 4 times a week so I can work out at the gym.

So, I hope you all have a great ‘to do list’ also for 2011 and join me on my quest to the stage in 2011 :)

Happy Training xox