First, a recap of my January Goals, which were to exercise consistently Monday to Saturday, and to drink a glass of water with each meal.
Exercise consistency was 24/24 sessions for the month, which I'm really pleased about.
Water consumption was pretty good - probably 5/6 for most days. I want to continue working on this as I often slip out of the habit of drinking water.
I'm not working at home at the moment, which means getting up earlier to get my exercise done before going into work. So I need to get to bed earlier so I get enough sleep.
Therefore my February Goals are to
- keep working on drinking a glass of water with each meal
- be in bed by 9pm each night (for 5am get-up the next morning)
On another note, this morning I re-did the fitness test I did at the start of January and I have improved everything! Yay!
Monday, January 31, 2011
Sunday, January 30, 2011
End of Week 4
A very social week! Dinner and a movie with a friend on Monday, friends over for a BBQ on Australia Day, and the Sting concert on Friday. Feeling a bit tired though...
Results
Start: 63.5kg
End of week 1: goal 63, actual 62.6
End of week 2: goal 62.5, actual 62.1 (TOM)
End of week 3: goal 62, actual 61.9
End of week 4: goal 61.5, actual 61.9
No movement since last week, so will increase my PWO cardio from 20 minutes to 25 minutes.
Week 5 will look something like this:
On rising: lemon water
foam roll for 10mins then easy walk around the park with TJ for approx 20mins
banana smoothie
dynamic warm-up, then WOD + 25mins cardio
protein shake plus cereal, milk and fruit
sandwich with some sort of protein and salad
yoghurt, fruit and nuts
protein and veges (varies)
Results
Start: 63.5kg
End of week 1: goal 63, actual 62.6
End of week 2: goal 62.5, actual 62.1 (TOM)
End of week 3: goal 62, actual 61.9
End of week 4: goal 61.5, actual 61.9
No movement since last week, so will increase my PWO cardio from 20 minutes to 25 minutes.
Week 5 will look something like this:
On rising: lemon water
foam roll for 10mins then easy walk around the park with TJ for approx 20mins
banana smoothie
dynamic warm-up, then WOD + 25mins cardio
protein shake plus cereal, milk and fruit
sandwich with some sort of protein and salad
yoghurt, fruit and nuts
protein and veges (varies)
Saturday, January 29, 2011
Improvised Cardio Session
I did my 20-minute jog this morning (it's slowly getting easier!) and was planning to do some stair-stepping on the back steps for another 20 minutes afterwards. But when I came in the back gate TJ was waiting for me with his latest toy, a deflated soccer ball, daring me to get it off him. So I pushed start on my timer and chased him around the back yard for just under 15 minutes. By that stage he was starting to slow down, so I did the stairs for five more minutes before calling it quits. TJ and I both enjoyed ourselves!
Thursday, January 27, 2011
Thought-provoking quote...
"The most important thing is to enjoy your life—to be happy—it’s all that matters."
— Audrey Hepburn
— Audrey Hepburn
Monday, January 24, 2011
Goals and Plans
'Don't worry if you don't get to your goals, exactly as you had planned, the goal is not to follow a plan, the goal is run a marathon, or compete in a competition, or to drop 20 pounds. The goal remains whatever it was you have your heart set on. What I am suggesting is that you relax about how you get there and be willing to change your navigation along the way to make sure you are on course... Having to change directions a bit is not failure, it is only part of the experience of creating in the world of reality what you planned in your mind.' (From the email newsletter of Nancy Georges)
Sunday, January 23, 2011
End of Week 3
Start: 63.5kg
End of week 1: goal 63, actual 62.6kg
End of week 2: goal 62.5, actual 62.1kg (TOM)
End of week 3: goal 62, actual 61.9
Weight loss slowed a bit this week, but is still on target. I'm going to be working in-house for the next 10 weeks, which will mean more walking (to get to and from work). So I will see if the extra walking makes any difference next week. If not, I'll bump my PWO cardio up a bit more.
End of week 1: goal 63, actual 62.6kg
End of week 2: goal 62.5, actual 62.1kg (TOM)
End of week 3: goal 62, actual 61.9
Weight loss slowed a bit this week, but is still on target. I'm going to be working in-house for the next 10 weeks, which will mean more walking (to get to and from work). So I will see if the extra walking makes any difference next week. If not, I'll bump my PWO cardio up a bit more.
Tuesday, January 18, 2011
Key to Losing Weight
by Daniel Hoy in the Herald Sun, Monday, January 17, 2011
It's easier and more effective to lose weight in stages. So aim for a 10 per cent weight loss and then try to stabilise that weight for a few months so your body and your brain accept that as your new body weight.
"In that time you can establish new habits, get used to the benefits, buy new clothes, see how your body feels, and enjoy these rewards," says Australian Psychological Society health psychologist Dr Helen Linder.
"Then aim to step downward another 10 per cent until you reach your goal weight.
"To be successful in the long term, any weight-loss program can't be really hard work.
"If it's too hard, it won't be maintained. It has to be something that you can integrate into your daily life, but that will take planning and thought."
It's easier and more effective to lose weight in stages. So aim for a 10 per cent weight loss and then try to stabilise that weight for a few months so your body and your brain accept that as your new body weight.
"In that time you can establish new habits, get used to the benefits, buy new clothes, see how your body feels, and enjoy these rewards," says Australian Psychological Society health psychologist Dr Helen Linder.
"Then aim to step downward another 10 per cent until you reach your goal weight.
"To be successful in the long term, any weight-loss program can't be really hard work.
"If it's too hard, it won't be maintained. It has to be something that you can integrate into your daily life, but that will take planning and thought."
Monday, January 17, 2011
Cranberry & Pecan Bircher Muesli
from the January/February edition of Diabetic Living magazine
preparation time: 10 mins (+ 6 hours or overnight chilling)
serves 2 (as a breakfast)
75g (3/4 cup) rolled oats
185ml (3/4 cup) skim milk
125g tub Vanilla Bean Fruche
130g tub cranberries in natural juice, drained
1 tablespoon chopped pecans
1 Put the oats, milk and Fruche in a medium bowl. Stir well. Cover with plastic wrap and put in the fridge for 6 hours, or overnight, until most of the liquid has been absorbed.
2 Stir the cranberries into the oat mixture.
3 Divide the muesli between bowls and top with the pecans to serve.
For a variation, replace with cranberries with a 140g tub of diced peaches in natural juice, drained, and the pecans with slivered almonds.
Nutrition info
Per serve: 1352kJ (323 cal), protein 13.7g, fat 8.4g, carbs 45.4g
preparation time: 10 mins (+ 6 hours or overnight chilling)
serves 2 (as a breakfast)
75g (3/4 cup) rolled oats
185ml (3/4 cup) skim milk
125g tub Vanilla Bean Fruche
130g tub cranberries in natural juice, drained
1 tablespoon chopped pecans
1 Put the oats, milk and Fruche in a medium bowl. Stir well. Cover with plastic wrap and put in the fridge for 6 hours, or overnight, until most of the liquid has been absorbed.
2 Stir the cranberries into the oat mixture.
3 Divide the muesli between bowls and top with the pecans to serve.
For a variation, replace with cranberries with a 140g tub of diced peaches in natural juice, drained, and the pecans with slivered almonds.
Nutrition info
Per serve: 1352kJ (323 cal), protein 13.7g, fat 8.4g, carbs 45.4g
Sunday, January 16, 2011
End of Week 2
Measured on Saturday instead of Sunday, since we stayed overnight with friends on Saturday night.
Start: 63.5kg
End of week 1: 62.6kg
End of week 2: 62.1kg (TOM)
My plan was to lose 0.5kg per week. Since I'm still ahead at the moment, I'll continue what I'm doing, which is as follows:
On rising: lemon water
foam roll for 10mins then easy walk around the park with TJ for approx 20mins
Meal 1
dynamic warm-up, then WOD + 20mins cardio
Meals 2-6
Start: 63.5kg
End of week 1: 62.6kg
End of week 2: 62.1kg (TOM)
My plan was to lose 0.5kg per week. Since I'm still ahead at the moment, I'll continue what I'm doing, which is as follows:
On rising: lemon water
foam roll for 10mins then easy walk around the park with TJ for approx 20mins
Meal 1
dynamic warm-up, then WOD + 20mins cardio
Meals 2-6
Friday, January 14, 2011
Easy Fruit 'Crumble'
Nice for breakfast too!
Makes one serve
Take a small microwave-safe dish and layer in 50g unsweetened canned apples, 50g frozen mixed berries and 1/4 cup Crunchola cereal. (Optional: for a nice flavour hit, sprinkle a pinch of ground ginger and a pinch of ground cardamom seeds on top; chopped cashews would be a nice addition here too.)
Heat on high in the microwave for 1½ to two minutes (take care when removing hot bowl)
Top with a dollop of low-fat Greek yoghurt
Enjoy!
Makes one serve
Take a small microwave-safe dish and layer in 50g unsweetened canned apples, 50g frozen mixed berries and 1/4 cup Crunchola cereal. (Optional: for a nice flavour hit, sprinkle a pinch of ground ginger and a pinch of ground cardamom seeds on top; chopped cashews would be a nice addition here too.)
Heat on high in the microwave for 1½ to two minutes (take care when removing hot bowl)
Top with a dollop of low-fat Greek yoghurt
Enjoy!
Thursday, January 13, 2011
No-cook protein
At the moment one of my favourite convenience foods is Sirena La Vita Lite Chilli Tuna.
It's got a little bit of extra virgin olive oil, which keeps the tuna moist, and a decent hit of chilli. I like to add it to salad with an extra drizzle of sweet chilli sauce.
What's your favourite no-cook protein (not including protein powder)?
It's got a little bit of extra virgin olive oil, which keeps the tuna moist, and a decent hit of chilli. I like to add it to salad with an extra drizzle of sweet chilli sauce.
What's your favourite no-cook protein (not including protein powder)?
Wednesday, January 12, 2011
Raw Choc Cherry Oats
Chocolate and cherries, one of my favourite combinations...
Defrost 100g frozen cherries. Mix together with 1/3 cup old-fashioned oats, 1 scoop chocolate protein powder (I used Sunwarrior rice protein) and enough water to moisten.
The texture reminded me a tiny bit of chocolate crackle...
Defrost 100g frozen cherries. Mix together with 1/3 cup old-fashioned oats, 1 scoop chocolate protein powder (I used Sunwarrior rice protein) and enough water to moisten.
The texture reminded me a tiny bit of chocolate crackle...
Tuesday, January 11, 2011
Tandoori Chicken Salad
A tasty light meal (serves 4-5).
Mix 50g tandoori paste and 50g yoghurt together in a large bowl. Take 500g chicken breasts and make slashes in the flesh then place in the bowl. Cover and marinate, overnight if possible, in the fridge.
Grill/bake chicken then divide into portions. Serve warm on salad (I used salad mix, tomato, cucumber and carrot; red onion would be nice too), topped with mango chutney.
Mix 50g tandoori paste and 50g yoghurt together in a large bowl. Take 500g chicken breasts and make slashes in the flesh then place in the bowl. Cover and marinate, overnight if possible, in the fridge.
Grill/bake chicken then divide into portions. Serve warm on salad (I used salad mix, tomato, cucumber and carrot; red onion would be nice too), topped with mango chutney.
Monday, January 10, 2011
Strawberry Bagel
A quick and easy breakfast/post workout meal
Spread half a Bagel House cinnamon and raisin bagel with 15g St Dalfour strawberry spread, then slather on 100g Weight Watchers cottage cheese. Top with 50g sliced strawberries and enjoy!
Macros: 305 calories, 3.9g fat, 18.6g protein, 46.7g carbs
Spread half a Bagel House cinnamon and raisin bagel with 15g St Dalfour strawberry spread, then slather on 100g Weight Watchers cottage cheese. Top with 50g sliced strawberries and enjoy!
Macros: 305 calories, 3.9g fat, 18.6g protein, 46.7g carbs
Sunday, January 9, 2011
End of Week 1
Thought I'd do my weekly weigh-ins on Sunday, since I exercise Monday to Saturday, and that will help me decide how effective my exercise and diet has been, and what I need to tweak for the following week. So here goes...
Start: 63.5kg
End of week 1: 62.6kg (down 0.9kg)
My plan was to lose 0.5kg per week. Since I'm ahead at the moment, I'll continue what I'm doing, which is as follows:
On rising: lemon water
foam roll for 10mins then easy walk around the park with TJ for approx 20mins
Meal 1
dynamic warm-up, then WOD + 20mins cardio
Meals 2-6
Start: 63.5kg
End of week 1: 62.6kg (down 0.9kg)
My plan was to lose 0.5kg per week. Since I'm ahead at the moment, I'll continue what I'm doing, which is as follows:
On rising: lemon water
foam roll for 10mins then easy walk around the park with TJ for approx 20mins
Meal 1
dynamic warm-up, then WOD + 20mins cardio
Meals 2-6
Friday, January 7, 2011
Another reason to stay hydrated
According to issue 25 of Diabetic Living magazine, 'dehydration can also stimulate the body to produce more cholesterol'.
Thursday, January 6, 2011
Sprints!
I've avoided doing much high-impact cardio since injuring my calf. It's been feeling a lot better lately though so I decided to give sprints a go this morning. I planned to do 5 rounds of 30 second sprint, 90 second walk. I foam rolled and did a dynamic warm-up beforehand, and did the sprints at about 70-80% percent capacity. It was fine for the first three rounds but started to get tired during the last two. I was pretty happy with that. Almost full steam ahead!
Wednesday, January 5, 2011
January Goals
Since I've been away overseas, today was the first opportunity of the new year to assess where I'm at (by way of a fitness test - chin ups, push ups and a run). My goal for January is to continue training consistently (Monday to Saturday) and to challenge myself with each workout (thanks to Sam for the reminder!), so that I improve upon my results when I do another fitness test at the start of February.
I'm also working on my water intake (again!). I'm aiming to drink a glass of water with each meal in January - hopefully it will have become a habit by the end of the month!
I also have a mid-term goal to work on. It's 15 weeks today until my birthday. I'd like to try and lose half a kilo a week between now and then, to get me from 63.5kg to 56kg. I'm still just gradually increasing the amount of exercise I do (I should hit 5 hours a week by the end of the month), so I'll see where that takes me for starters.
Thought I'd leave you with a pic of the plums that Rob picked off three of the trees in our front yard this afternoon.
I'm also working on my water intake (again!). I'm aiming to drink a glass of water with each meal in January - hopefully it will have become a habit by the end of the month!
I also have a mid-term goal to work on. It's 15 weeks today until my birthday. I'd like to try and lose half a kilo a week between now and then, to get me from 63.5kg to 56kg. I'm still just gradually increasing the amount of exercise I do (I should hit 5 hours a week by the end of the month), so I'll see where that takes me for starters.
Thought I'd leave you with a pic of the plums that Rob picked off three of the trees in our front yard this afternoon.
Tuesday, January 4, 2011
I'm Back!
It was great to catch up with family but it's nice to be home too.
On the 1st of December I said:
'My main aim for December is to continue exercising consistently, even while we are away for two weeks (as it will be during the Christmas/New Year period, when I tend to eat and drink more than usual).'
I did eat and drink more than usual but I'm happy to report that I also exercised consistently (Monday to Saturday). I've come back a bit heavier than I left but I think the weight should come off again fairly quickly now that I'm back in an environment without so many temptations!
Back tomorrow with January's goals!
On the 1st of December I said:
'My main aim for December is to continue exercising consistently, even while we are away for two weeks (as it will be during the Christmas/New Year period, when I tend to eat and drink more than usual).'
I did eat and drink more than usual but I'm happy to report that I also exercised consistently (Monday to Saturday). I've come back a bit heavier than I left but I think the weight should come off again fairly quickly now that I'm back in an environment without so many temptations!
Back tomorrow with January's goals!
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