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!
Monday, 3 February 2014
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.
Friday, 31 January 2014
Day 82 - So Close To The Finish Line
 |
| Before and After |
Haven't done my final fitness test yet, but did a weigh in this morning, and my measurements. I'm now at 78.7kgs and another 16cm down all over. Was a nice surprise to see how many cms I've lost, although it probably shouldn't be, as all my clothes are fitting so much better. I also took another set of photos and am pretty pleased with the difference between beginning of this round and now, but even more so from beginning of last round and now. Go me!
It's been a pretty full on few days with exercise. Massive workout on Tue, 8km run and bball on Wed and bball at lunch and in the evening yesterday! Was planning on doing something this morning but was so tired I went back to sleep. Or at least I tried to - Greg wouldn't stop snoring so I ended up getting up and doing the washing and the rest of last nights dishes instead! I've got my gear so I can do something at lunch time, but thinking maybe I will just have a rest day and go super hard for my SSS on Saturday. We'll see.
Tuesday, 28 January 2014
Day 79 - 5 Days To Go!
 |
| Me in the Manly Dam run a few weeks back |
We've had probably the busiest week ever this past week as we've moved into a new house. Super exciting! A real house in Sydney with a back yard. It's such a great place - I think we're going to totally love it there. It was definitely more than we wanted to spend, but as we're putting of the kids decision we've decided to just live this year like we would if we had no kids, and see where it takes us. We do need to get our act into gear though and make this our year. No stupid frivolous spending, but enjoying ourselves. Working hard and playing hard!
Greg's boys came over for the weekend for Greg Day and we had a fabulous time. Between that and the moving though I am exhausted! And I have quite a bit of work to catch up on, and still plenty of boxes. It's straight to the supermarket when I get home, then I'm going to sit down in my new (half-unpacked) office and catch up on at least the emails. Then I think I will unpack some more of the office. I actually enjoy the unpacking, as I love finding everything it's home, and I love the feel of it when it's all done.
I did my first workout in a while today and it was pretty hard! I didn't make it through all of it, but it was a good effort, and I got to do it outside in our backyard. So lovely!
Finally remembered to look up the results for that run I did a few weeks back. I thought I had stuffed it cos I went out so hard and struggled big time on the last couple of kms. However, I ended up 5th female in my age group, and 23rd overall (out of 65) in the 7km. Not bad for hardly any training! The next one is on 9 Feb, which is only a couple of weeks away. Need to try and do a couple big runs between now and then to prepare! Only thing is I think I lost my GPS thingy at the last event, so now can't clock kms. Annoying!
I just read back over my last post which is when I was doing good and feeling great. My revised goals had me down to 78, and 10 days ago, that's where I was, and I was aiming for the 77 or even 76 this round. This morning I was back up at 82. So dumb! I need to target that feeling again. It's just 5 more days this round, that's easy! Lets finish this round on a roll!
Thursday, 16 January 2014
Day 74 - Almost There
Well I've had a pretty fabulous week. I'm down to the lowest so far today (78.9) and am feeling great! I've done quite a lot of exercise over the past week, and I've also been SO much better with my eating. It has probably helped that I've hardly drunk as well. Also just realised that 78 was my updated goal for this round (which I reset last week), and looks like if I keep on as I am I will easily get there. Just need to keep it through Australia Day! I'm going to now aim for low 77 or even high 76.
Last weekend I did the SSS on Saturday which was massive! I worked so hard at it. Then on Sunday I did my trail run which was incredibly hard! The first 5-6 kms felt great. I was going fast but was managing it well. The last 1.5 kms however is a completely different story... it was all up and down and very uneven. I ended up having to walk a lot of the ends and was exhausted at the end. I think next time I definitely need to start out a little slower! Or maybe do some training beforehand! Regardless I still enjoyed it, especially the dip in the dam at the end which felt amazing! Would be nice next time to maybe have some people I know to do it with as felt a little lonely.
Sunday afternoon we went up to Whale Beach to see my sister and her kids and had a lovely afternoon, even though I was shattered. The beach was so nice, and the weather perfect! On the way home though my throat started to feel scratchy and on Monday morning I woke up with the worst sore throat I've had in a very long time! I was gutted as I really don't want to be sick! Luckily after staying home and quiet on Monday I didn't actually get too sick. I'm a bit snuffly and blocked, but the sore throat has gone, and today and yesterday I was able to do my exercises again. The good thing is that I didn't let myself go off the rails too much, and managed to continue losing weight through the weekend and also through being sick.
Also, we've found a house to move into! Yay! No more apartment for us. And that means we can get a dog and a cat. Super excited! We get the keys on Monday and I can't wait. It's all happened really fast. I really don't want to be at work. We have so much packing and organising to do before we can move. Also we're going away this weekend which will be fun, but will also mean even more stress about packing.
Basketball today at lunch time for the first time at work. Will be interesting to see how I go. I'm quite tired from playing a fill in game last night, and also weights workouts this morning and yesterday. I also have my own team basketball game tonight.
Last weekend I did the SSS on Saturday which was massive! I worked so hard at it. Then on Sunday I did my trail run which was incredibly hard! The first 5-6 kms felt great. I was going fast but was managing it well. The last 1.5 kms however is a completely different story... it was all up and down and very uneven. I ended up having to walk a lot of the ends and was exhausted at the end. I think next time I definitely need to start out a little slower! Or maybe do some training beforehand! Regardless I still enjoyed it, especially the dip in the dam at the end which felt amazing! Would be nice next time to maybe have some people I know to do it with as felt a little lonely.
Sunday afternoon we went up to Whale Beach to see my sister and her kids and had a lovely afternoon, even though I was shattered. The beach was so nice, and the weather perfect! On the way home though my throat started to feel scratchy and on Monday morning I woke up with the worst sore throat I've had in a very long time! I was gutted as I really don't want to be sick! Luckily after staying home and quiet on Monday I didn't actually get too sick. I'm a bit snuffly and blocked, but the sore throat has gone, and today and yesterday I was able to do my exercises again. The good thing is that I didn't let myself go off the rails too much, and managed to continue losing weight through the weekend and also through being sick.
Also, we've found a house to move into! Yay! No more apartment for us. And that means we can get a dog and a cat. Super excited! We get the keys on Monday and I can't wait. It's all happened really fast. I really don't want to be at work. We have so much packing and organising to do before we can move. Also we're going away this weekend which will be fun, but will also mean even more stress about packing.
Basketball today at lunch time for the first time at work. Will be interesting to see how I go. I'm quite tired from playing a fill in game last night, and also weights workouts this morning and yesterday. I also have my own team basketball game tonight.
Friday, 10 January 2014
Revisiting My Goals
Time to take another look at my goals and update for the last 4 weeks of this round. I think I need to set more realistic goals as I haven't really met any of them. If you look at my current weight I haven't lost anything since the end of last round. I do feel a LOT fitter though, and Christmas has been in the middle. The lightest I've been this round (for one day!) was 79.5. Other than that I've mainly floated around the 81 mark with a couple of leaps back up into 83. Need to keep focussed for this last three weeks and I think I can get properly into under 80s. And then I'm signing up for another round to try get to my real goal weight.
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
|
| Current (week 9 Round 4) |
8 Weeks
|
10 Jan 2014
|
81.8
| +0.1 |
-10.2
|
| FUTURE GOALS | |||||
| End Round 4 2013 |
3 Weeks
|
2 Feb 2014
|
78
|
-3.8
|
-14
|
| Week 4 |
4 Weeks
|
75
|
-3
|
-17
|
|
| Week 8 |
4 Weeks
|
72
|
-3
|
-20
|
|
| End Round 1 2014 |
12 Weeks
|
4 April 2014
|
70
|
-2
|
-22
|
Day 61 - And I'm Back!
Ok, I'm now officially back into this. Had a fabulous day yesterday and kept my eating under control as well as doing a good amount of exercise with both a core workout in the morning, and then basketball last night. I'm feeling so much better today, and already the scales are showing it. It's not just dehydration either as I drank so much water yesterday and last night.
Basketball last night ruled. We won and I really enjoyed it. I'm playing so much better than I ever have. Just imagine how much better I will be once I've lost more weight and am even fitter! By the end of the game last night my legs were definitely close to giving out!
This morning I got up and went for a (quite pathetic) run. It was really hard as my legs were so tired and didn't want to go. I had planned to do a fitness fat burner with the gully sprints, but I was just too tired. I still managed to do over 300cals though by the time I added in my planks for this week challenge (total of 40mins!). My stomach was so sore last night - I couldn't work out whether it was a sore tummy or due to all the planks and yesterdays core workout. It's still pretty sore this morning, but I think it's muscular now.
On another topic... over the holidays my sister was telling me about this new diet that some people she knows are doing - 5:2. Basically it's 2 non-consecutive days of fasting a week (~500 cals), and normal eating on the other days. I'm not sure about it, but it sounds similar to our Tighten Up Tuesdays, though far more extreme. I'm thinking I might give it a go, but maybe not to the full extent. Instead try keep to around 900cals on Tues and Thurs, and the others at 1200. We'll see what happens!
Also, I'm going to re-jig my goals today. There's unfortunately no way I will hit the 72kgs by the end of this round, so I'm going to adjust to something achievable and then do another round to get down there. It's so silly as I know I can do it, and I do so well for a few days then royally stuff up! I'm planning on having a really good weekend and next week, and hopefully that should bump me back down under 80, then I can just continue from there. I can do it!
Basketball last night ruled. We won and I really enjoyed it. I'm playing so much better than I ever have. Just imagine how much better I will be once I've lost more weight and am even fitter! By the end of the game last night my legs were definitely close to giving out!
This morning I got up and went for a (quite pathetic) run. It was really hard as my legs were so tired and didn't want to go. I had planned to do a fitness fat burner with the gully sprints, but I was just too tired. I still managed to do over 300cals though by the time I added in my planks for this week challenge (total of 40mins!). My stomach was so sore last night - I couldn't work out whether it was a sore tummy or due to all the planks and yesterdays core workout. It's still pretty sore this morning, but I think it's muscular now.
On another topic... over the holidays my sister was telling me about this new diet that some people she knows are doing - 5:2. Basically it's 2 non-consecutive days of fasting a week (~500 cals), and normal eating on the other days. I'm not sure about it, but it sounds similar to our Tighten Up Tuesdays, though far more extreme. I'm thinking I might give it a go, but maybe not to the full extent. Instead try keep to around 900cals on Tues and Thurs, and the others at 1200. We'll see what happens!
Also, I'm going to re-jig my goals today. There's unfortunately no way I will hit the 72kgs by the end of this round, so I'm going to adjust to something achievable and then do another round to get down there. It's so silly as I know I can do it, and I do so well for a few days then royally stuff up! I'm planning on having a really good weekend and next week, and hopefully that should bump me back down under 80, then I can just continue from there. I can do it!
Thursday, 9 January 2014
Day 60 - Back on Track
Ok I'm feeling much better and like I'm back on track today. Ended up having a pretty abysmal afternoon and evening yesterday. Had a full list of things I was going to do (see yesterdays post), and ended up not doing many of them at all! When Greg picked me up from the station I was so tired and grumpy (excuses!) and on the way to the supermarket we both decided we felt like pasta (which wasn't on the menu). One thing led to another and before I knew it we were out to dinner yet again! At least we didn't overeat too badly, and I didn't drink much. And we still went to the supermarket after dinner.
This morning I finally got up to my alarm after ignoring it the past few days, and did my core workout. I didn't think it was that bad, but I can really feel my tummy muscles starting to complain now! For the rest of the day I have been good as well - oats, berries & yoghurt for breakfast, vegemite & cottage cheese wrap for snack, cupcake quiche for lunch (which I made when we got home last night) and just had celery & hummus for my afternoon snack. I've been drinking loads of water and am feeling so much better for it too! Just wish it didn't make me need to go to the bathroom so often!
We're having peri chicken salad tonight which should be tasty, then I have basketball. Looking forward to the scales being back on the downward trend tomorrow!
Oh - also just discovered that I can do the trail run I want to do as it's this weekend, not next (we're away golfing next weekend). Yay! Now just need to convince Greg I have time to do it as we also want to play golf. Hmmm... wonder if I can do a 7km trail run and then play golf in the afternoon or if I will be too tired! Good excuse at least to not drink too much or stay out too late with the basketball girls if our gathering happens on Saturday.
This morning I finally got up to my alarm after ignoring it the past few days, and did my core workout. I didn't think it was that bad, but I can really feel my tummy muscles starting to complain now! For the rest of the day I have been good as well - oats, berries & yoghurt for breakfast, vegemite & cottage cheese wrap for snack, cupcake quiche for lunch (which I made when we got home last night) and just had celery & hummus for my afternoon snack. I've been drinking loads of water and am feeling so much better for it too! Just wish it didn't make me need to go to the bathroom so often!
We're having peri chicken salad tonight which should be tasty, then I have basketball. Looking forward to the scales being back on the downward trend tomorrow!
Oh - also just discovered that I can do the trail run I want to do as it's this weekend, not next (we're away golfing next weekend). Yay! Now just need to convince Greg I have time to do it as we also want to play golf. Hmmm... wonder if I can do a 7km trail run and then play golf in the afternoon or if I will be too tired! Good excuse at least to not drink too much or stay out too late with the basketball girls if our gathering happens on Saturday.
Wednesday, 8 January 2014
Day 59 - Why Can't I Control My Urges?
So dumb. Was so full of good intentions yesterday after reading the forums and posting here, then when I was putting away the Christmas decorations at work yesterday afternoon I found a few mini choc bars left over from our party. I wasn't going to eat them, but then caved after Greg called suggesting we have a bottle of bubbles and go out for dinner. I initially said no, but the seed had been planted, and somehow that lead to eating crap on the way home then the bubbles (which were delicious) and the dinner out (which was also delicious). It's so hard to find a balance. I love going out for dinner with Greg. We have such a good time and enjoy it so much. It's our relaxation time and a time we can chat freely to each other about anything.
We had a big chat last night about our plans for this year, whether we're going to have babies, whether we're going to buy a house etc. No decisions made except that we both need to get in better shape. We've put a deadline on it - by the end of Feb we need to be healthy enough to start trying for kids if that is our decision. And if it's not our decision then at least we will be in better shape and ready to look into buying a house and continuing our awesome life! Whichever way we go, there does need to be some drastic changes in our mind sets. I think I need to go back and watch some of the videos and get my head back into the game. I've done nothing but eat the last 8 days, and haven't done any exercise yet this week and it's already Wednesday!
Somehow we need to change our lives so that we can continue to enjoy the things we like (eating, drinking, going out for dinner etc), but still stay healthy and save money. Moderation I think is the key. And self control and discipline. We need to set ourselves some guidelines and stick to them.
So... this evening's action plan for me:
And tomorrow morning I AM going to get up and do the core workout before work. I will enjoy it, and my core is an area I need to focus on. It will also get me set up for the day. I CAN DO THIS!
We had a big chat last night about our plans for this year, whether we're going to have babies, whether we're going to buy a house etc. No decisions made except that we both need to get in better shape. We've put a deadline on it - by the end of Feb we need to be healthy enough to start trying for kids if that is our decision. And if it's not our decision then at least we will be in better shape and ready to look into buying a house and continuing our awesome life! Whichever way we go, there does need to be some drastic changes in our mind sets. I think I need to go back and watch some of the videos and get my head back into the game. I've done nothing but eat the last 8 days, and haven't done any exercise yet this week and it's already Wednesday!
Somehow we need to change our lives so that we can continue to enjoy the things we like (eating, drinking, going out for dinner etc), but still stay healthy and save money. Moderation I think is the key. And self control and discipline. We need to set ourselves some guidelines and stick to them.
So... this evening's action plan for me:
- Now: Amend my eating plan and shopping list for this week seeing as we went out for dinner last night
- 4:30: Leave work by 4:30
- 5:00: Go straight to the supermarket after work
- 6:00: Unpack groceries when I get home and help Greg get started on dinner
- 6:30: Head out the door for a run by 6:30 - 15min run, 10x gully sprints, jog home
- 7:15: Do first lot of planks after run - aim for 4 mins
- 7:30: Shower and dinner
- 8:00: 1 hour of Ski club work :(
- 9:00: Second lot of planks followed by relaxation time with Greg
- 10:00: Bed by 10pm
- 11:00: Lights out before 11pm
And tomorrow morning I AM going to get up and do the core workout before work. I will enjoy it, and my core is an area I need to focus on. It will also get me set up for the day. I CAN DO THIS!
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