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Friday, October 22, 2010

Recipe - Protein Drink


I loved the idea of a protien shake that is whole foods and free of artifical nasties.
This was my lunch on Sunday - I had just trained for three hours, and though I knew I needed to refuel to make it through the afternoon sessions, I didn't feel like I could eat a "solid" meal and train.  This worked a treat!  I loved it.  Though be warned I have an open minded palate - and even I thought it tasted unusual! Not bad at all, just unlike anything I have had before - GREEN berry taste ??
 
 
  • 1 cups low fat whole bean soy milk
  • 1/2 cup frozen berries (i <3 raspberries)
  • 1 tbl sp LSA
  • 1 tsp spirulina powder
  • 2 tsp honey
 
I suggest combining all ingredients aside from the frozen berries and blend.  Once the honey is blended you can add the berries and blend.  The coldness of the frozen berries is really refreshing! If you think it might be a bit too green, try halving the spirulina powder :)

Be warned - its green !!

| 156 Cal | 8.4 g Protein | 14.6 g Carb |

Fell across the line

Thank goodness today is my rest day.  6 days of hard training that started with a Mt Lofty climb and Austalia's Biggest Workout and I need a break.  I always think I won't need a day off, but they are soooo good :)  This one is somewhat enforced by having my back swollen and locked up after some pretty aggressive massage and accupuncture yesterday. Ow!

Sunday, October 10, 2010

12WBT Side Effects

This losing weight thing is catching up with me.  I hadn't really thought there'd been much change ... but there must be.  I had to buy new undies becaude my old ones were falling down.  Y'all needed to know that, right ?

Saturday, October 9, 2010

Being the Best Version of Me

Thanks to Mish, this is a great surpise challenge!

I found making this fun and a what great reminder of my achievements in getting to the end of week three !

I can’t believe how many firsts I have managed to cram in!  There has been - boxing, PT, bikram yoga, rpm class, owning (and using!) scales, lunchtime walking, HRM, treadmill, crosstrainer, kettleball, and really really memorable - the Mount Lofty climb with my fellow SA 12WBTers!

Also included are some of my vege food experiments - all weighed and calorie counted of course !

Being the Best Version of Me !

Training with a view

I headed down to the beach today for my first Saturday PT session.  Wasn't quite sure what was in store, Ceds had been talking of "Resistance" and "Running"! I am wondering who needs F-words when you have those R-words !!

After some geographical embarrasment I made it only a squidgen late and so was straight into some boxing.  We had an odd number of peeps - so I got to double up my boxing reps - befitting of SSS I thought =)

The pic really doesn't show how outta breath and sweaty I got !



| 1:00:26 | Av HR 142 | Max HR 180 |

Thursday, October 7, 2010

Anh You Rock!!!!!!!

Just had my back follow up and have the all clear to train again WOOT!  ... finally can really get stuck into my 12wbt! Cheerin !!!

I am so happy my back is feeling great.  Even better than normal - which is a looooooong way better than how it was for the last two weeks!! 

A visit to Anh, a fair bit of different pain, a few swear words and the acute pain in my back was gone.  A week later (today) I went back for a “final fix” and got the all clear.  Trained tonight without any twinges or spasms !!!!!!

I would never have believed it could work so well, but became a convert when it first fixed my acute pain after many failed attempts at physio/chiro etc. Now am so glad to have been able to go straight there and get it fixed and not faff around with things that didn’t work ! 

It feels so good to have been able to train tonight !

Anh You Rock!!!!!!!   http://www.smarthealthtraining.com.au/

Wednesday, October 6, 2010

Saturday, October 2, 2010

"Not just RPM babe, RPM MAX "

Despite my better judgement and doctor's orders I crawled out the door early to make the 8am RPM class at the uni gym.  G is a bouncing, bubbling ball of enthusiasm even at this early hour ... I'm just trying to cope with morning.

There's no traffic at this hour. and we arrive nearly 40 minutes before we had to be had to be there.  Did I mention its early ??  G strikes up a conversation with the all to chipper young guy at the front desk.  Gets the alumni discount for us old fogies.

I haven't been to the uni gym since I was a student, back then it was a musty, cramped, dark, outbuilding way out the back of the campus.  Things are looking different!  Now its big new and shiny, lots of light and space ... and air !  Fresh air !  Woot!

G makes a beeline through the weights room, past all the iron pumping short-short wearing jocks ( now that is just like I remember! ) to the RPM room.  Its packed with bikes.  No standing room even.  G sets up a bike for newbie me.  Explains how to stop it - ummm usually my problem is going, not stopping !  Ah, they have momentum in the fly wheel - ok, but still ...

Bike all ready, still time to kill - so I nominate to stretch my dodgy back.  Grab a mat and find a nice space in the corridoor.  Big window looking out to the trees - its almost relaxing ;)

When its time almost time to kick off I go back and introduce myself to the instructor.  G is off playing with a treadmill, so she checks my setup and gives me some advice.  Peeps start to filter in and G returns as well.  Everyone going through their own little habits - some warming up, others catching up on gossip, stretching.  No sure what to do I do a little pedalling, but feeling conspicuous and such newbie I just wish it would get underway.

And it does.  Clubby music out of place at that hour of the morning.  I switch off.  I pedal, i up the gear when I'm told - unless I am finding the current level really hard.  I am doing OK, puffing like mad, then we climb.  I cant do the standing for very long - I can't find my balance and the movement puts pressure on my sore back.  I do it for ten and sit. And it goes on. Eight tracks (i think), an hour anyway with my head down, keep pedalling hoping I'm doing OK.

We warm down, and i make a wobly dismount.  My pelvis(?) is seriously screaming at me.  I wipe down the bikes, G goes to change.  I stretch my back.

Walking out G is lookin at me funny.  Turns out he didn't think I'd make it through - that's why he wanted me to know how to stop the bike.  Well I said I would do RPM, and now I've done RPM ... "Not just RPM babe, RPM MAX "


| 1:02:01 | Av HR 150 | Max HR 176 | 

Thursday, September 23, 2010

The Dodgy Back Strikes Again

I've hurt my back, and its not looking good.  Can't stand, can't sit, can't sleep.

As background, I had a really bad back injury in a car accident over 10 years ago.  When it happened my doctor said there was nothing more to fix it, and I should get used to the fact it would never be right.  I used to wake up in tears in the middle of the night,  I'd work kneeling on the floor because sitting was too painful.  After while it calmed down, but it didn't take much to aggrevate the injury.  

Some time later I was working in cubicleland Sydney.  I rocked up to work one day with a obvious crick in my neck, ouch!  The girl I was working with recommended I go see her mother's physio because he was really good.  Not something I would normally do (read never done before).  Before I knew it, she rang her mum, her mum rang the physio, and I had an appointment - how could I not go?  Of course, by the time I get in to see him my neck is pretty much OK! The physio asks if there are any other problems he can help with.  I say something along the lines of well there is my back, but I've been told it can't be fixed.

Well his eyes light up and he literally rubbed his hands together ! "Oh, a challenge! Let me see it!"  Over a couple of weeks he tried massage, heat, cupping, my back was proving very resistant to help.  Then he snuck up with accupuncture needles.  Literally!  They were in me before I had time to think about it.  My back was so tight the physio couldn't get the needles into some spots at all!  

I walked outta there, well, bouncing.  I walked the 30 minutes back to the office because it felt sooooo good! I couldn't believe it!

Years later the injury is still there but not often painful.  Every now and then I do something and set it off.  Of course this happens Week 2, 12WBT!?  Cannot walk, stand, sit, or lie down without agony.Argh!!!

This time, whispers from a few people at work - there is an awesome accupuncturist - Anh.  I make an appointment - the first available is in a week - that's a good sign, right?  I can't train, I can hardly move.  Its depressing.  I feel like this could be the end of my 12WBT.  Finished before I had a chance to really get into it.

All my hopes hang on the appointment working ...

Saturday, September 18, 2010

Waterfall Gully to Mount Lofty Walk

This morning six brave 12WBTers fronted up for the Waterfall Gully to Mt Lofty walk.  There were nervous looks as people tried to pick out potential 12WBTers amongst the groups gathering at the start of the track.

I was feeling pretty nervous.  My boss - a running fit freak - had nearly chocked on his morning brew the day before when I said I was doing the walk.  Other comments had not been encouraging either.  The nerves were growing as we waited for stragglers, but I was quite adamant i was going to JFDI.


Its 3.9 kilomters from the carpark to the summit ... and its pretty much climbing all the way.  After you set off there was a pretty steep section which got the heart rate up and then the walk settled into a constant uphill slog.  I was puffing, my heart rate kept going off the dial.  My fellow walkers seemed concerned I was going to give up, but I wasn't.  I was getting to the top if it took me all day and I had to crawl!

The climb is tough, there was lots of people overtaking and plenty doing it at a run O.o  Kinda mad when I am trying to put one foot in front of the other!!  The guy carrying a todler on his back gets the gold star. 

As it gets harder and hotter, there is less banter, but no less encouragement from the team - or from the happy smiling descenders, many random strangers with encouraging words.

It took a while to get in the grove, I found that I was best walking at a good pace with frequent short stops to let the HR down.  A couple of times, especially towards the top when my legs were wearing out I fell into the trap of keeping up.  When I would catch the waiting group they would set off again, and I would not get the chance to recover.  At the road crossing I stopped long enought to feel like my HR was not red-lining and felt so much better.  Frequent short stops the rest of the way and the "killer" last climb to the summit actually felt OK to me. 

The top is kind of an anti climax - its taken us just under two hours of slogging it and there is a road that goes right there! and lots of not-sweaty folks are admiring the view too!!!

The descent was slower than expected, the gravel is slippery, and cooling muscles tightening up.  Though that doesn't stop the runners carreeening past - out of control it seems.  Its much better lower down where the track is sealed and I can pick up the pace.  just when its feeling good, and the finish is literally in sight, appear there are stairs.   Who would have thought going down would be harder than going up?

I am so happy we all made it to the top and back again !!!  7.8kms in 2hrs 53 minutes (including the “We Did It” photo session at the top).  It was really impressive how everyone worked together as a team, even though we had all just met that morning!  Way To Go Team SA !!!!


My average heart rate was 145 ... and that was including the rest at the top and the descent !?!  I burnt 1253 cals on my HRM !  What an event to mark the kickoff of my 12WBT !!!

| 2:53:39 | Av HR 145 | Max HR 185 |

Tuesday, September 14, 2010

Warm fuzzy tweets

OK, I admit it. This little tweet from Ms Mish had me smiling today ...

Add caption

Sunday, September 12, 2010

When one doesn't seem enough

A kilo.  When you have a lot to lose, its easy to think of a kilo loss as BFD.  I was that this morning, head in a bad space.

Its really weighing on my mind (no pun intended) how far I have to go.  And that even my big hairy 12 week goal of loosing 23kgs will only see me halfway to a healthy BMI.

Today I walked up to the shops, and carried back a 1kg pack of napisan.  You know what ... it was a pain, heavy enough to make the bag handles dig in.  Yep.  Guess what? Even a kilo less to lug around is a good thing :)

Saturday, September 11, 2010

Task 4: Gear Up!

Geek heaven.  Have in hand my new Polar FT 60 heart rate monitor !  Woot!

Thought I'd support a local bussiness, so I bought it from a up the road at the LSS (Local Sports Store), Fitness Warehouse.  I called them up after I had worked out what model I wanted and the manager was very helpful, and gave me his best price of $299.  Its not quite as cheap as I could have got it online but he also offered to get in the purple model I liked AND have it in my hand the next morning =)  Sold!

What happened when I went to pick it up was not so good.  The buffed up sales guy was sooooo rude.  Basically told me I'd wasted my money and it didn't matter what I bought I would never use it.  When I said "I picked the FT60 so I could add a GPS later  ... " , he muttered oh yeah thats wishful thinking,  "... so I could track my mountain bike rides" which is where he rolled his eyes.

Now I was so taken back I just wanted to walk out, but then I knew I wanted the HRM.  And I wanted to start using it !  Not getting it would have only set me back, so I bit my tongue, took my toy and walked out.  I didn't buy the hand weights I also needed at my LSS.

Tristian - you are the Friday F-Wit !!

Thursday, September 9, 2010

Feeling nervous

So the day  is here, I'm off to see the exercise phys.  I need to do this for a few reasons, foremost being how to train through the next 14 weeks with my leg still not fully healed.  I'm optimistic the phys should be able to help it get better, by building back the strength and get me feeling balanced again !!
So after my evaluation session, I will be set to go with some group training sessions and access to a gym (Gearing up!).  I am also going to ask about PT sessions.  It sounds really silly to say as a 36 year old, but I don't think I ever learnt how to exercise !  I read fitness programs and its like a foreign language - I need an interpreter !!

Monday, September 6, 2010

Move more !

So today I wasn't feeling well.  It could have easily been an excuse not to start the next part of my pre-season.  Instead I decided to go for a walk, and get some much needed vitamin D.

I pulled on my very un-loved joggers and set off for the local library.  It was a gorgeous day and it was great to explore the new neighbourhood.  Before I knew it I was home again, and had clocked up 3.2 kilometers.  No distance or land speed record - BUT I didn't just hop in the car, which would have been so easy to do :)

My plan is to do something to get moving every day from now until kick off.  No excuses.

A step in the right direction

I was pretty happy today to find out the scales are now reading one kilo less than a week ago!  That's the same size as the hefty box of rolled oats I opened at breakfast - the realisation inspired the post photo!

It was kinda unexpected as it is been depite not doing any serious exercise.  That is on hold until after my visit with the phys on Thurday.  I'm looking forward to being able to get stuck into something,  hopefully my leg will just add to what I have to work on, not stop me from going at the 12WBT program 100%

It just goes to show getting on the scales can be a good thing !

Sunday, September 5, 2010

Task 3: Goal Setting

1 Month Goals
  1. Lose at least 5kg.
  2. Regain the strength in my leg
  3. Improve on my first fitness test results.
  4. Get back into the gym habit

How I Will Get There
  1. Follow the eating and exercise plan
  2. Get help from the exercise phys so there are no showstoppers from previous injury
  3. Commit to going to a Pump class (the class that gets me hooked) at least once a week

Wednesday, September 1, 2010

Keeping score

I have some good food habits, (oi! I can hear you laughing!) I do! I eat good food - lots of veg and plenty of pulses and good dairy calcium, I just eat too much of it ! My other downfall is cheese … I really I love cheese! Its my big weakness *sigh*

So back to the eating too much, I thought as part of my pre-season I'd start to keep tabs on what I eat. Late one evenening I was doing a bit of blog surfing that had started with fellow 12WBTers blogs and ended up somewhere out in the nether reaches of the ether. I ended up at www.myfitnesspal.com ... and in my pixel fatigue I signed on up. It’s a bit off-putting that the site insists on your specs and wants to your exercise goals before you get to do anything … so a few guestimates later (this is in the time before scales) and I was underway. I was pleasantly surprised to find that the food database included the brands that I tend to eat (in fact the Trident Thai soup I had just had for dinner was the first thing I tested !) … so there must be other Aussies using the site regularly. So for a week now I have been punching the numbers … and the results are quite surprising. Even though I haven't made any drastic changes. But must confess that having to record how much all the ingredients weigh so that I can record calories made me very aware of how much I have been eating! This has considerable effect when it comes to thinking about how much to prepare - my portions have been measured out for a single meal - not even a chance of an extra spoonful on the plate or a second helping because its so yummy !!

Sunday, August 29, 2010

Task 2: Get Real - No More Excuses

Now is the time to take full responsibility for yourself, your body and how you think.
I don't need to
Its not that bad
I'll do it in my own way
I'll do it when I'm ready
I don't have the time
I don't know how
I'm injured
I'm sick

well I guess I've tried them all and more, and there's lots of them of them out there.  Though I can't say I ever _really_ believed them ... whether that is a good thing or a bad thing I'm not sure !

NO MORE EXCUSES

Accountability ...

I have a confession ... I have never owned a set of scales.

Well, until today.  And whats more I've used them!  Both me and the cat had a mini weigh in today.  He's doing great, lost all the extra weight he gained staying with my parents last month.  Hmmm ... wish I could say the same for myself.  I've been carrying it around for the last 20 years!!!  Wow, that's a sobering thought.  Really scary to think you are carrying around those ice coffee milks and coke that were so much a part of teenage life.  Those $2 chips with my best mate after school seen in a whole new light ... they could well still be with me ... eeeeek!

The good news is it is not as bad as I thought it might be.  And I have worked out I can hit my goal for the 12WBT, it will be a stretch and I will have to throw everything at it, but it is possible!!!  Part of me was scared that even if I worked really hard and achieved great results I would still be way short of my personal goal.

So now, to my surprise I am looking at the scales as my ally in this quest.  A way to know I am achieving results.  Bring it on !!!

Thursday, August 26, 2010

Task 1: Introduce Yourself

So task one seemed pretty straightforward.  But then it always is until you really think about it.  Gettin involved in the forums is a little more daunting, especially when you see others putting it all out there, you wonder what you can say that will be helpful.  For me posting my photo on the forums is putting it all out there, so I challenged myself by putting up a photo of me (without my dive gear!!) up there.  OK, so I didn't put the worst frumpy photo I could find - I wanted something with happy memories to be staring back at me ;)

It has been great to see other folks from Adelaide, and I hope to meet some of them!  There are some great results from rounds 1 & 2 and it would be really inspirational to know regular folks who have already done what I hope to do.



Newbie
Ambassador
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Total Posts: 12
Posted: 23 August 2010 10:45 AM
Hi everyone smile
I recently moved to Adelaide for work and I have a geeky office job which keeps me long hours at a desk. In my mid thirties, I am here to get fit and lose weight ... lots of weight !!
Nevous and excited !
Leander

Monday, August 23, 2010

Woot !

The Boy is on board - he has signed up too - this makes me so happy !

Saying Yes is Easy

So it was. I made up my mind to take on the 12wbt challenge last Tuesday, though I’m not sure I realised it at the time. It actually was a seed planted in my head the week when The Boy turned forty one. Its been a year since the panic at turning forty and I’m hearing the same things, must get fit, must lose weight, must stop snoring. I can’t help but think the weight he was going to lose hasn’t gone away – it has company. And realising my efforts have been equally unspectacular.

I decided to just do it. I know because for every excuse I had an answer. Running is painful = get a good bra, just walk, try something! Its all a marketing and spin to make money = well other people have gotten results, so it cannot be pure hype. I’m not a sharing, group hugs and warm fuzzies type = consider that support has been the missing thing. I don’t want to do it on my own = ask G to do it with me. I don’t want anyone else to know = only scared of people knowing you fail, so stick at it and you can’t fail!!


Besides, its only for twelve weeks … what is the worst that can happen? Pain, suffering, and torture? I can take that for twelve weeks. Humiliation? How can it be more humiliating than being embarrassed about the way I look every day. Not being smart enough to solve this on my own? Well, maybe it is a case of being smart enough not to try and solve this on my own.

Now I find myself looking forward to it. I’m finding reasons to do it … feeling fit enough to get back into to playing underwater hockey, having the confidence to go canyoning with G, go clothes shopping for fun, buy a dress because its gorgeous not because it’s the one that fits, and maybe even for the first time in my life enjoy having my photo taken.


ns