So had a fabulous first few days exercise wise. Did about an 8km run on Monday, then the toning workout yesterday and then another run with sprints this morning. I thought the workout yesterday was pretty easy compared to week 12, but I'm quite sore today! I did go quite hard, and it feels really good. My run this morning was a little sluggish, but I managed it and tacked some sprints on to the end.
My eating on the other hand... I ate loads of crap yesterday afternoon, then Greg convinced me to go out for dinner (which was so yummy!), and then I ate crap again this morning. So stupid! Don't know why I do it!
Monday, 3 February 2014
Pre-Season Task - Set Your Goals
Time for those updated goals again. The end weight hasn't changed all that much, but the time frame and the realistic-ness of it has. I'm pretty happy with the weight lost in my first round, but feel like I could definitely have done better in my second round. Midn you... it was over Christmas.
Anyway, another 6.5kgs to lose this round. It's going to be hard, but I can do it!
Anyway, another 6.5kgs to lose this round. It's going to be hard, but I can do it!
TIME
|
DATE
|
WEIGHT
|
INCREMENTAL
|
TOTAL CHANGE
|
|
| ACTUAL PROGRESS | |||||
| Sign Up Weight |
14 Jul 2013
|
92
| |||
| Start Round 3 2013 |
4 Weeks
|
10 Aug 2013
|
90.4
| -1.6 |
-1.6
|
| End Round 3 2013 |
12 Weeks
|
3 Nov 2013
|
81.7
| -8.7 |
-10.3
|
| End Round 4 2013 |
12 Weeks
|
2 Feb 2014
|
78.5
| -3.2 |
-13.5
|
| FUTURE GOALS | |||||
| Week 4 |
4 Weeks
|
2 Mar 2014
|
76
|
-2.5
|
-16
|
| Week 8 |
4 Weeks
|
30 Mar 2014
|
74
|
-2
|
-18
|
| End Round 1 2014 |
4 Weeks
|
27 Apr 2014
|
72
|
-2
|
-20
|
Day 1 - Here We Go Again!
And we're off! February 2014 round here I come. I'm feeling great and super motivated today. I finished the last round ok - kinda met my (revised) 78kg goal weight, and am feeling much better about myself. Had a bit of a slack last few weeks eating wise though. I seem to last a few days, then it all falls by the wayside again. So stupid!
This morning I went for a big run. Not sure exactly how far it was as I've lost my GPS thingy which is so annoying! Map my run said it was about 8kms, however lots of it was on trails so I wouldn't be surprised if it was longer. It took me 56mins. It felt super good. I was pretty tired by the end, but could have probably kept going. I purposely chose a route that went on trails as much as possible, and took in loads of up and down hill. It was hurting at the end, but I kept saying to myself "this is where it counts" and just kept going. Am proud of myself! My next trail run is on Sunday and I'd quite like to be a little more prepared this time. I think if I don't go out so fast, and save a little more energy for all that up and down at the end I should be able to beat my time.
I've decided that I'm going to cancel my gym, or at least put it on hold. It's really hard to get there during the day now that I've moved work, and that means the only time I will go is Tuesday morning Shockwave classes. It used to be my favourite class, but the instructor has changed and she is not as good. She doesn't change up the exercises much, and it's become quite easy for me. I think this round I will solely focus on the 12WBt workouts, and my running. I'm looking forward to it!
I've made a start on the pre season tasks again. Not sure I will do them all, but I've just done the excuses one. It opened my eyes quite a lot to the excuses I use, and I realised the solutions I wrote the last couple times were not great. This time I've written them more as if someone is sitting there and being totally open and honest with me about how pathetic the excuses are. Now I just need to remember they are there, and go back to them often!
This morning I went for a big run. Not sure exactly how far it was as I've lost my GPS thingy which is so annoying! Map my run said it was about 8kms, however lots of it was on trails so I wouldn't be surprised if it was longer. It took me 56mins. It felt super good. I was pretty tired by the end, but could have probably kept going. I purposely chose a route that went on trails as much as possible, and took in loads of up and down hill. It was hurting at the end, but I kept saying to myself "this is where it counts" and just kept going. Am proud of myself! My next trail run is on Sunday and I'd quite like to be a little more prepared this time. I think if I don't go out so fast, and save a little more energy for all that up and down at the end I should be able to beat my time.
I've decided that I'm going to cancel my gym, or at least put it on hold. It's really hard to get there during the day now that I've moved work, and that means the only time I will go is Tuesday morning Shockwave classes. It used to be my favourite class, but the instructor has changed and she is not as good. She doesn't change up the exercises much, and it's become quite easy for me. I think this round I will solely focus on the 12WBt workouts, and my running. I'm looking forward to it!
I've made a start on the pre season tasks again. Not sure I will do them all, but I've just done the excuses one. It opened my eyes quite a lot to the excuses I use, and I realised the solutions I wrote the last couple times were not great. This time I've written them more as if someone is sitting there and being totally open and honest with me about how pathetic the excuses are. Now I just need to remember they are there, and go back to them often!
Pre-Season Task - Get Real
I wasn't going to do this task this time around, but then I thought about it and I still get lots of excuses popping up so thought it was worth revisiting...
Here are my excuses and my solutions:
S:You won't do it later. You never do. Stop procrastinating and JFDI. The sooner you get started the sooner it will be done and you can move on to the rest of your day.
E: I can't be bothered
S: Suck it up! Remember how good it feels when you get off your ass and do it.Think how amazing you will look at the end of 12 weeks if you stick to it, and think about how lazy and crap you'll feel if you don't. Get started and it will be fine.
E: I need to do something else
S: Think about it - is it actually more important? Prioritise. Remember: 1. EM Dev, 2. Health, 3. House etc. If the something else is more important then take another look at your plan. Can you rearrange to fit both in? If not choose which to sacrifice, and make up for it as best you can (e.g. if you have to sacrifice a workout, be extra diligent about what you eat).
E: I will be too tired to do something I have planned for later today
S: Prioritise - which is more important? The workout or later activity? Can you do a lighter workout today and be diligent with eating? Can you replan your week to shuffle your workouts or rest days? Also remember the more you exercise, over time the more energy you will have.
S: Are you really? What have you eaten today? Is it time to eat again? Maybe you are just thirsty or bored. Go have big drink of water, wait 10 minutes and then reassess. Find something to do - look at your to do list or read 12WBT forums
E: It tastes so good and I just want it
S: Does it really? Does it taste better than looking amazing? How will you feel after you eat it? Can you just take a taste and leave the rest? As pre "I'm hungry" - go drink some water and find something to do.
E: I've done my workout today or the scales showed a good number today so I can eat anything
S: No you can't! You've done the work to make the weight come off. If you eat everything then it will negate all that hard work. Keep going you can do it! Remember how great your tummy feels when you wake up in the morning and you haven't binged. Remember how good it feels to see that weight keep coming down.
E: I need to join in - I don't want everyone thinking I'm on a diet and I'm boring
S: Think about this - will they actually think that? And if they do, do you really care? After all, even if you're not on a diet, you are watching what you eat, and you eat a lot more than everyone else already. And you don't have to drink just to be interesting. People will understand. And a lot of our friends aren't drinking a lot at the moment anyway. Just be yourself and relax, and remember why you are doing this, and what the sacrifice is for. You'll be thankful tomorrow when you're not hungover and you can do your workout!
E: There's nothing too cook
S: Really? Why not? Have you done your planning? Can you do it right now (even if just for tonight) then make a quick trip to IGA or supermarket? Is there anything in the cupboards you can make?
E: I don't feel like cooking or I don't have time to cook tonight
S: Really? Get off your ass and do it. You have a plan - stick to it. And if you don't or can't then scrambled eggs takes less than 10mins and is easy. Look in the cupboards - there will be something to make. This is not an excuse to get takeaways!
E: I didn't make my lunch or I forgot it
S: So? Go get something healthy and small. This is not an excuse to pig out! There is great food within walking distance. And look in your drawer - you have some snacks in there (or you should have), and at worst you have protein powder. Remember how good you feel when you do what you know you should.
Here are my excuses and my solutions:
Exercise Excuses
E: I'll do it laterS:You won't do it later. You never do. Stop procrastinating and JFDI. The sooner you get started the sooner it will be done and you can move on to the rest of your day.
E: I can't be bothered
S: Suck it up! Remember how good it feels when you get off your ass and do it.Think how amazing you will look at the end of 12 weeks if you stick to it, and think about how lazy and crap you'll feel if you don't. Get started and it will be fine.
E: I need to do something else
S: Think about it - is it actually more important? Prioritise. Remember: 1. EM Dev, 2. Health, 3. House etc. If the something else is more important then take another look at your plan. Can you rearrange to fit both in? If not choose which to sacrifice, and make up for it as best you can (e.g. if you have to sacrifice a workout, be extra diligent about what you eat).
E: I will be too tired to do something I have planned for later today
S: Prioritise - which is more important? The workout or later activity? Can you do a lighter workout today and be diligent with eating? Can you replan your week to shuffle your workouts or rest days? Also remember the more you exercise, over time the more energy you will have.
Eating & Drinking Excuses
E: I'm hungryS: Are you really? What have you eaten today? Is it time to eat again? Maybe you are just thirsty or bored. Go have big drink of water, wait 10 minutes and then reassess. Find something to do - look at your to do list or read 12WBT forums
E: It tastes so good and I just want it
S: Does it really? Does it taste better than looking amazing? How will you feel after you eat it? Can you just take a taste and leave the rest? As pre "I'm hungry" - go drink some water and find something to do.
E: I've done my workout today or the scales showed a good number today so I can eat anything
S: No you can't! You've done the work to make the weight come off. If you eat everything then it will negate all that hard work. Keep going you can do it! Remember how great your tummy feels when you wake up in the morning and you haven't binged. Remember how good it feels to see that weight keep coming down.
E: I need to join in - I don't want everyone thinking I'm on a diet and I'm boring
S: Think about this - will they actually think that? And if they do, do you really care? After all, even if you're not on a diet, you are watching what you eat, and you eat a lot more than everyone else already. And you don't have to drink just to be interesting. People will understand. And a lot of our friends aren't drinking a lot at the moment anyway. Just be yourself and relax, and remember why you are doing this, and what the sacrifice is for. You'll be thankful tomorrow when you're not hungover and you can do your workout!
E: There's nothing too cook
S: Really? Why not? Have you done your planning? Can you do it right now (even if just for tonight) then make a quick trip to IGA or supermarket? Is there anything in the cupboards you can make?
E: I don't feel like cooking or I don't have time to cook tonight
S: Really? Get off your ass and do it. You have a plan - stick to it. And if you don't or can't then scrambled eggs takes less than 10mins and is easy. Look in the cupboards - there will be something to make. This is not an excuse to get takeaways!
E: I didn't make my lunch or I forgot it
S: So? Go get something healthy and small. This is not an excuse to pig out! There is great food within walking distance. And look in your drawer - you have some snacks in there (or you should have), and at worst you have protein powder. Remember how good you feel when you do what you know you should.
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