After having a whey protein blend yesterday then complaining about my sore stomach, Kek asked 'Does it help if you have less? Maybe half a serve and mix it with something else for extra protein?' I thought that was a great idea, so went to her Good Food blog to see if there was anything there I could use. I spotted her protein ice cream and decided to have a go at that. Verdict? Tastes good and not as much bloating, yay!
Today's food
M1: nectarine and cinnamon protein pancake, yoghurt, flax oil
M2: venison sausage, vege sticks, walnuts
M3: spicy almond chicken, cabbage, zucchini
train, day 2 (workout drinks)
M4: kangaroo patty, sweet potato, salad
M5: prawns, wholemeal pasta, eggplant, capsicum, tomato
M6: choc protein ice cream, raspberries
I will lose 10kg by 31 December
Wednesday, February 17, 2010
Tuesday, February 16, 2010
Ugh!
Picked up some chocolate Dymatize Natural protein powder today. It's a combo of whey isolate and concentrate, sweetened with stevia. All I've had in the way of protein powder for the last couple of months has been whey isolate and I can tolerate that, but it seems that whey concentrate still doesn't agree with me - it makes my stomach bloat and gives me wind. One scoop down, 67 scoops to go, groan.
Today's food
walk with Rob and TJ
M1: pear and cinnamon protein pancake, yoghurt, flax oil
M2: kangaroo patty, vege sticks, walnuts
M3: spicy almond chicken, cabbage, zucchini
M4: kangaroo patty, vege sticks, pistachios
M5: chicken stir-fry, sweet potato
M6: choc protein, strawberries
Today's food
walk with Rob and TJ
M1: pear and cinnamon protein pancake, yoghurt, flax oil
M2: kangaroo patty, vege sticks, walnuts
M3: spicy almond chicken, cabbage, zucchini
M4: kangaroo patty, vege sticks, pistachios
M5: chicken stir-fry, sweet potato
M6: choc protein, strawberries
Monday, February 15, 2010
Monday
This week I'm making a couple of changes to my exercise and nutrition. I'm going to
- increase the pace of my walks
- keep my calorie intake the same but make my first five meals slightly smaller so I can add an extra meal at night
Today's food
walk with Rob and TJ
M1: apple and cinnamon protein pancakes, yoghurt, flax oil
M2: kangaroo patty, vege sticks, walnuts
M3: spicy almond chicken, cabbage, zucchini
M4: venison sausage, sweet potato, cucumber
train, day 1 (workout drinks)
M5: fish, sweet potato, eggplant, tomato, onion, garlic
M6: strawberries dipped in choc protein 'sauce'
I will lose 10kg by 31 December
- increase the pace of my walks
- keep my calorie intake the same but make my first five meals slightly smaller so I can add an extra meal at night
Today's food
walk with Rob and TJ
M1: apple and cinnamon protein pancakes, yoghurt, flax oil
M2: kangaroo patty, vege sticks, walnuts
M3: spicy almond chicken, cabbage, zucchini
M4: venison sausage, sweet potato, cucumber
train, day 1 (workout drinks)
M5: fish, sweet potato, eggplant, tomato, onion, garlic
M6: strawberries dipped in choc protein 'sauce'
I will lose 10kg by 31 December
Sunday, February 14, 2010
Sunday
Today's food
M1: muesli
walk TJ to cafe (drink breakfast protein shake while Rob has coffee)
M2: kangaroo patty, vege sticks, walnuts
M3: spicy almond chicken, cabbage, zucchini
M4: chicken, vege sticks, pistachios
walk TJ to supermarket
M5: venison sausages, sweet potato, broccoli
M6 (treat meal): fruit platter (incl choc-dipped strawberries), protein shake
I will lose 10kg by 31 December
M1: muesli
walk TJ to cafe (drink breakfast protein shake while Rob has coffee)
M2: kangaroo patty, vege sticks, walnuts
M3: spicy almond chicken, cabbage, zucchini
M4: chicken, vege sticks, pistachios
walk TJ to supermarket
M5: venison sausages, sweet potato, broccoli
M6 (treat meal): fruit platter (incl choc-dipped strawberries), protein shake
I will lose 10kg by 31 December
Saturday, February 13, 2010
8 reasons why you fall off the wagon
I received an interesting email newsletter from Tom Venuto the other day. It was titled, 'Why sticking with your diet is so hard', and in it he listed 8 reasons why you fall off the wagon. Thought I would share them with you here.
Here are the 8 reasons why you fall off the wagon
1. No focus: you didn't set goals, you didn't put your goals in writing, and or you didn't keep your goals in mind daily (by reading them, affirming them, looking at a vision board, etc.)
2. No priorities: you may have set a goal, but you didn't put it on or near the top of your priorities list. For example, your goal is six pack abs, but drinking beer and eating fast food on the weekend is higher on your priorities list than having a flat stomach.
3. No support system: you tried to go at it alone; no buddy system, training partners, family, spouse, friends, mentors or coaches to turn to for information and emotional support when the going got tough.
4. No Accountability: you didn't keep score for your own accountability - with a progress chart, weight record, measurements, food journal, training journal, and you didn't set up external accountability (ie, report to someone else or show your results to someone else)
5. No patience: you were only thinking short term and had unrealistic expectations. You expected 10 pounds a week or 5 pounds a week or 3 pounds a week, so the first week you lost "only" 1 or 2 pounds or hit a plateau, you gave up.
6. No planning: you winged it. You walked into the gym without having a workout in hand, on paper, you didn't plan your workouts into your weekly schedule; you didn't have a menu on paper, you didn't make time (so instead you made excuses, like "I'm too busy")
7. No balance: your diet or training program was too extreme. You went the all or nothing, "I want it now" route instead of the moderate, slow-and-steady wins the race route.
8. No personalization: your nutrition or training program was the wrong one for you. It might have worked for someone else, but it didn't suit your schedule, personality, lifestyle, disposition or body type.
So there you have it - 8 mistakes that cause most people to fall off the wagon. Are you guilty of any of these transgressions? If so, the solutions are clear and simple:
Focus, prioritize, get support, be accountable, be patient, plan, balance and personalize.
Today's food
M1: protein shake, muesli, eggs
M2: chicken, green beans, flax oil pesto
M3: chilli pistachio chicken, salad
M4: kangaroo patty, sweet potato, celery, capsicum, cucumber, carrot
M5: fish, sweet potato and green bean curry
I will lose 10kg by 31 December
Here are the 8 reasons why you fall off the wagon
1. No focus: you didn't set goals, you didn't put your goals in writing, and or you didn't keep your goals in mind daily (by reading them, affirming them, looking at a vision board, etc.)
2. No priorities: you may have set a goal, but you didn't put it on or near the top of your priorities list. For example, your goal is six pack abs, but drinking beer and eating fast food on the weekend is higher on your priorities list than having a flat stomach.
3. No support system: you tried to go at it alone; no buddy system, training partners, family, spouse, friends, mentors or coaches to turn to for information and emotional support when the going got tough.
4. No Accountability: you didn't keep score for your own accountability - with a progress chart, weight record, measurements, food journal, training journal, and you didn't set up external accountability (ie, report to someone else or show your results to someone else)
5. No patience: you were only thinking short term and had unrealistic expectations. You expected 10 pounds a week or 5 pounds a week or 3 pounds a week, so the first week you lost "only" 1 or 2 pounds or hit a plateau, you gave up.
6. No planning: you winged it. You walked into the gym without having a workout in hand, on paper, you didn't plan your workouts into your weekly schedule; you didn't have a menu on paper, you didn't make time (so instead you made excuses, like "I'm too busy")
7. No balance: your diet or training program was too extreme. You went the all or nothing, "I want it now" route instead of the moderate, slow-and-steady wins the race route.
8. No personalization: your nutrition or training program was the wrong one for you. It might have worked for someone else, but it didn't suit your schedule, personality, lifestyle, disposition or body type.
So there you have it - 8 mistakes that cause most people to fall off the wagon. Are you guilty of any of these transgressions? If so, the solutions are clear and simple:
Focus, prioritize, get support, be accountable, be patient, plan, balance and personalize.
Today's food
M1: protein shake, muesli, eggs
M2: chicken, green beans, flax oil pesto
M3: chilli pistachio chicken, salad
M4: kangaroo patty, sweet potato, celery, capsicum, cucumber, carrot
M5: fish, sweet potato and green bean curry
I will lose 10kg by 31 December
Friday, February 12, 2010
Going Places
When I did my first competition in 2006, one of my trainer's other clients, Karen Montague, was competing at the same show. She was from out of town and stayed at our house the night before. She had competed before and was great at helping me feel at ease about the whole thing.
Here we are enjoying some treats after the show.
Karen has continued to train and compete, and yesterday it was confirmed that she is going to be competing in the Arnold Amateur Classic in Columbus, Ohio in three weeks! If you are interested, you can check out her journey here.
Today's food
walk with TJ and Rob
M1: protein shake, muesli, eggs
M2: chicken, green beans, flax oil salsa
M3: chilli pistachio chicken, salad
M4: kangaroo patty, sweet potato, capsicum, carrots, cucumber
train, day 2 (workout drinks)
M5: fish, sweet potato, salad
I will lose 10kg by 31 December
Here we are enjoying some treats after the show.
Karen has continued to train and compete, and yesterday it was confirmed that she is going to be competing in the Arnold Amateur Classic in Columbus, Ohio in three weeks! If you are interested, you can check out her journey here.
Today's food
walk with TJ and Rob
M1: protein shake, muesli, eggs
M2: chicken, green beans, flax oil salsa
M3: chilli pistachio chicken, salad
M4: kangaroo patty, sweet potato, capsicum, carrots, cucumber
train, day 2 (workout drinks)
M5: fish, sweet potato, salad
I will lose 10kg by 31 December
Thursday, February 11, 2010
Changes
Today I had a consultation with Ian Collins, the director of Evelyn Faye Nutrition. He was easy to talk to and we discussed a lot of things, including the results of my gene test, how I'm eating at the moment and what exercise I do. This is what I came away with:
- my current weight training program is well suited to my genetic profile
- increasing the pace of my walking will help with my cardiovascular health and weight loss
- my diet and water intake are good, but he'd like to see me eat more at dinner and before bed (that is, avoid going hungry), and include more fruit in my diet. He also suggested taking Glisodin, to help stimulate my body's defence against free radicals.
- the protein powders and B-vitamins I use are good, so to continue with those
- he suggested switching my preworkout drink to Combust as it is better suited to my genetic profile and goals (and it's cheaper than what I have been having - bonus!)
- he suggested including calcium and magnesium, because I'm not eating much dairy (it doesn't agree with me) and I sometimes get cramps in my calves
So I will do measures over the weekend, then implement the changes and see how I go.
In other exciting news, I have a job interview on Tuesday morning.
Today's food
walk with TJ and Rob
M1: protein shake, muesli, eggs
M2: chilli pistachio chicken, salad
M3: chicken, green beans, flax oil salsa
M4: kangaroo patty, sweet potato, cauliflower
M5: kangaroo mince, brown rice, salsa, salad
I will lose 10kg by 31 December
- my current weight training program is well suited to my genetic profile
- increasing the pace of my walking will help with my cardiovascular health and weight loss
- my diet and water intake are good, but he'd like to see me eat more at dinner and before bed (that is, avoid going hungry), and include more fruit in my diet. He also suggested taking Glisodin, to help stimulate my body's defence against free radicals.
- the protein powders and B-vitamins I use are good, so to continue with those
- he suggested switching my preworkout drink to Combust as it is better suited to my genetic profile and goals (and it's cheaper than what I have been having - bonus!)
- he suggested including calcium and magnesium, because I'm not eating much dairy (it doesn't agree with me) and I sometimes get cramps in my calves
So I will do measures over the weekend, then implement the changes and see how I go.
In other exciting news, I have a job interview on Tuesday morning.
Today's food
walk with TJ and Rob
M1: protein shake, muesli, eggs
M2: chilli pistachio chicken, salad
M3: chicken, green beans, flax oil salsa
M4: kangaroo patty, sweet potato, cauliflower
M5: kangaroo mince, brown rice, salsa, salad
I will lose 10kg by 31 December
Wednesday, February 10, 2010
Chilli Pistachio Chicken
For Sam
Chilli Pistachio Chicken
Makes 5 serves
Ingredients
spray oil
500g minced chicken
1/4 cup lime juice
1 tablespoon fish sauce
2 teaspoons chilli sauce
6 spring onions, chopped
1 tablespoon grated fresh ginger
2 tablespoons chopped fresh coriander
125g pistachio nuts (you can adjust this to suit your macros)
Method
Heat spray oil in wok or pan, add mince, cook, stirring, until mince is changed in colour. Remove wok from heat, add juice and sauces; cool.
Combine mince mixture, spring onions, ginger and coriander; mix well.
Divide into five servings (these can be frozen at this stage and defrosted as needed). When you are ready to eat, fill bowl with salad*, top with one serve of mince mixture and sprinkle with 25g pistachios.
*My salad contained iceberg lettuce, spinach, bean sprouts, tomato, cucumber, celery, red pepper, red onion and carrot.
Recipe adapted from The Minced Meat Cookbook, 1997 reprint, produced by the Australian Women's Weekly Home Library
---
Yesterday I picked some ripe figs off a tree near our house. I really enjoyed having a couple of these in my muesli this morning.
Today's food
M1a: protein shake
walk with Rob and TJ
M1b: eggs, muesli (with figs!)
M2: chicken, green beans, flax oil salsa
M3: chilli pistachio chicken, salad
M4: kangaroo patty, sweet potato, cauli
train, day 1 (workout drinks)
M5: prawn salad, sweet potato
I will lose 10kg by 31 December
Chilli Pistachio Chicken
Makes 5 serves
Ingredients
spray oil
500g minced chicken
1/4 cup lime juice
1 tablespoon fish sauce
2 teaspoons chilli sauce
6 spring onions, chopped
1 tablespoon grated fresh ginger
2 tablespoons chopped fresh coriander
125g pistachio nuts (you can adjust this to suit your macros)
Method
Heat spray oil in wok or pan, add mince, cook, stirring, until mince is changed in colour. Remove wok from heat, add juice and sauces; cool.
Combine mince mixture, spring onions, ginger and coriander; mix well.
Divide into five servings (these can be frozen at this stage and defrosted as needed). When you are ready to eat, fill bowl with salad*, top with one serve of mince mixture and sprinkle with 25g pistachios.
*My salad contained iceberg lettuce, spinach, bean sprouts, tomato, cucumber, celery, red pepper, red onion and carrot.
Recipe adapted from The Minced Meat Cookbook, 1997 reprint, produced by the Australian Women's Weekly Home Library
---
Yesterday I picked some ripe figs off a tree near our house. I really enjoyed having a couple of these in my muesli this morning.
Today's food
M1a: protein shake
walk with Rob and TJ
M1b: eggs, muesli (with figs!)
M2: chicken, green beans, flax oil salsa
M3: chilli pistachio chicken, salad
M4: kangaroo patty, sweet potato, cauli
train, day 1 (workout drinks)
M5: prawn salad, sweet potato
I will lose 10kg by 31 December
Tuesday, February 9, 2010
Today's food in pictures
Meal 1a
protein shake
walk with Rob and TJ
Meal 1b
muesli
curried eggs
Meal 2
chicken, green beans, flax oil salsa
Meal 3
chilli pistachio chicken, salad
Meal 4
kangaroo patty, sweet potato, mashed cauliflower
(started eating the sweet potato before I remembered to take a photo!)
Meal 5
dory, sweet potato, salad
I will lose 10kg by 31 December
protein shake
walk with Rob and TJ
Meal 1b
muesli
curried eggs
Meal 2
chicken, green beans, flax oil salsa
Meal 3
chilli pistachio chicken, salad
Meal 4
kangaroo patty, sweet potato, mashed cauliflower
(started eating the sweet potato before I remembered to take a photo!)
Meal 5
dory, sweet potato, salad
I will lose 10kg by 31 December
Monday, February 8, 2010
I QUIT!
Walking TJ on my own that is. He's too big and strong for me to handle (hence the reason I think I hurt my back a couple of weeks ago), and I no longer want to get into situations like this morning (he got into a fight with a doberman and I had to pull them apart). I've walked him since he was a puppy, mostly because I get up earlier, and I've often worked the walking into my comp prep. But no more! Rob is going to have to get up earlier and walk him. I will come along for a walk, but I will not be the one holding the lead.
Today's food
M1: protein shake, muesli, eggs
walk TJ
M2: chicken breast, green beans, flax oil salsa
M3: chilli pistachio chicken, salad
M4: kangaroo patty, sweet potato, cauliflower
train, day 2 (workout drinks)
M5: dory, sweet potato, salad
I will lose 10kg by 31 December
Today's food
M1: protein shake, muesli, eggs
walk TJ
M2: chicken breast, green beans, flax oil salsa
M3: chilli pistachio chicken, salad
M4: kangaroo patty, sweet potato, cauliflower
train, day 2 (workout drinks)
M5: dory, sweet potato, salad
I will lose 10kg by 31 December
Sunday, February 7, 2010
Sunday
Today's food
M1a: protein shake
walk TJ
M1b: muesli, eggs
M2: chicken, green beans, flax oil salsa
M3: chilli pistachio chicken, salad
M4: kangaroo patty, sweet potato, cauliflower
M5: turkey mince, sweet potato, salad
I will lose 10kg by 31 December
M1a: protein shake
walk TJ
M1b: muesli, eggs
M2: chicken, green beans, flax oil salsa
M3: chilli pistachio chicken, salad
M4: kangaroo patty, sweet potato, cauliflower
M5: turkey mince, sweet potato, salad
I will lose 10kg by 31 December
Saturday, February 6, 2010
Shopping Day
This morning I did the rest of our grocery shopping, plus went to the butcher and fishmonger.
When I got home I continued our food prep for the next seven days (I cook for both Rob and I).
- I made up some flax oil salsa to toss with chicken and beans for morning teas
- I cooked 2kg chicken mince with some lime juice, fish sauce, chilli sauce, spring onions, ginger and coriander, allowed it to cool, then portioned it into sandwich bags. I put half in the fridge and half in the freezer. These will be used for lunches, tossed with salad and pistachio nuts.
- I'd normally make some kangaroo patties for afternoon teas, but I made up and froze a whole lot last weekend so that's already covered.
Tonight we had a nice night at a friend's place for a birthday barbecue. One of our friends made a great-looking birthday cake (and his cakes usually taste pretty good), so I decided to have that for my treat, since I hadn't really settled on what to have for a treat meal this weekend.
Today's food
M1: protein shake, muesli, eggs
M2: chicken, green beans, flax oil dressing
M3: chilli pistachio chicken, salad
M4: kangaroo patty, sweet potato, cauliflower
M5 (treat meal): chocolate cake
I will lose 10kg by 31 December
When I got home I continued our food prep for the next seven days (I cook for both Rob and I).
- I made up some flax oil salsa to toss with chicken and beans for morning teas
- I cooked 2kg chicken mince with some lime juice, fish sauce, chilli sauce, spring onions, ginger and coriander, allowed it to cool, then portioned it into sandwich bags. I put half in the fridge and half in the freezer. These will be used for lunches, tossed with salad and pistachio nuts.
- I'd normally make some kangaroo patties for afternoon teas, but I made up and froze a whole lot last weekend so that's already covered.
Tonight we had a nice night at a friend's place for a birthday barbecue. One of our friends made a great-looking birthday cake (and his cakes usually taste pretty good), so I decided to have that for my treat, since I hadn't really settled on what to have for a treat meal this weekend.
Today's food
M1: protein shake, muesli, eggs
M2: chicken, green beans, flax oil dressing
M3: chilli pistachio chicken, salad
M4: kangaroo patty, sweet potato, cauliflower
M5 (treat meal): chocolate cake
I will lose 10kg by 31 December
Friday, February 5, 2010
Vege Prep Day
Lately Fridays have been my vege prep day. My veges are delivered on Fridays and I like to prep everything straight out of the box, so I don't have to double handle stuff later in the week. Today's vege prep involved
- baking 2.5kg sweet potato
- topping and tailing 3kg green beans, then blanching them, refreshing them in ice water, draining them, and portioning them into sandwich bags (I'm considering skipping the first step next time - surely it's fine to eat the whole bean?)
- washing salad veges and making up a big salad to last the next few days - lettuce, baby spinach, bean sprouts, tomato, cucumber, celery, red pepper, red onion and carrot
- breaking up 6 cauliflowers and washing the florets (amazing how many little bugs there are hiding in organic cauliflower), then steaming and mashing them.
So that's all our veges prepped for the next seven days, apart from making up more salad as it's needed, and baking some more sweet potatoes.
It might look like I don't get a lot of variety but I swap veges around from week to week, depending on what's cheap/in season and what I feel like eating. I just prefer to buy a couple of items in bulk and eat them for the whole week so I don't have to think too much about what to buy and what to eat each day.
Tomorrow I'll do the groceries and meat.
Today's food
M1: protein shake, muesli, eggs
M2: chicken, green beans, pesto
M3: chicken salad, walnuts
M4: kangaroo patty, sweet potato, cauliflower
training, Day 1 (workout drinks)
M5: turkey mince with Morrocan seasoning, sweet potato, salad
I will lose 10kg by 31 December
- baking 2.5kg sweet potato
- topping and tailing 3kg green beans, then blanching them, refreshing them in ice water, draining them, and portioning them into sandwich bags (I'm considering skipping the first step next time - surely it's fine to eat the whole bean?)
- washing salad veges and making up a big salad to last the next few days - lettuce, baby spinach, bean sprouts, tomato, cucumber, celery, red pepper, red onion and carrot
- breaking up 6 cauliflowers and washing the florets (amazing how many little bugs there are hiding in organic cauliflower), then steaming and mashing them.
So that's all our veges prepped for the next seven days, apart from making up more salad as it's needed, and baking some more sweet potatoes.
It might look like I don't get a lot of variety but I swap veges around from week to week, depending on what's cheap/in season and what I feel like eating. I just prefer to buy a couple of items in bulk and eat them for the whole week so I don't have to think too much about what to buy and what to eat each day.
Tomorrow I'll do the groceries and meat.
Today's food
M1: protein shake, muesli, eggs
M2: chicken, green beans, pesto
M3: chicken salad, walnuts
M4: kangaroo patty, sweet potato, cauliflower
training, Day 1 (workout drinks)
M5: turkey mince with Morrocan seasoning, sweet potato, salad
I will lose 10kg by 31 December
Thursday, February 4, 2010
Thursday
Had a few walks today: one to the park with TJ, one to my accountant (overdue accounts finally all sorted) and one to the supermarket. Not having a car certainly keeps me active!
Today's food
M1: eggs, muesli, protein shake
walk TJ
M2 chicken, green beans, pesto
M3: chicken salad, walnuts
M4: kangaroo patty, sweet potato, cauliflower
M5: prawn salad, sweet potato
M6: protein shake, yoghurt, walnuts, apple
I will lose 10kg by 31 December
Today's food
M1: eggs, muesli, protein shake
walk TJ
M2 chicken, green beans, pesto
M3: chicken salad, walnuts
M4: kangaroo patty, sweet potato, cauliflower
M5: prawn salad, sweet potato
M6: protein shake, yoghurt, walnuts, apple
I will lose 10kg by 31 December
Wednesday, February 3, 2010
Program 1, Day 2
Hot day today. I walked to the gym this afternoon and was almost there when I realised I'd left my workout notes at home. So I turned around, walked home, got my notes and walked back again. So about 45 minutes of walking in the heat before I even got to start my workout. Felt a bit dehydrated not long after starting but slowly felt better as I consumed my workout drinks.
Today's workout consisted of soft-tissue mobilization, dynamic warm-up and activation exercises as for Day 1, followed by
4. Strength training
-Plate squats
-Push-ups
-RDLs
-Split stance cable pulldown
-Prone row to external rotation
-Side plank
-Band internal rotation
5. Energy system training
- KB swings on the minute
6. Post workout stretching
- quad stretch
- calf stretch
Today's food
M1 protein shake, muesli, eggs
walk TJ
M2 chicken, green beans, pesto
M3 chicken salad, nuts
M4 kangaroo patty, sweet potato, cauliflower
M5 tuna salad with wasabi dressing, sweet potato
Today's workout consisted of soft-tissue mobilization, dynamic warm-up and activation exercises as for Day 1, followed by
4. Strength training
-Plate squats
-Push-ups
-RDLs
-Split stance cable pulldown
-Prone row to external rotation
-Side plank
-Band internal rotation
5. Energy system training
- KB swings on the minute
6. Post workout stretching
- quad stretch
- calf stretch
Today's food
M1 protein shake, muesli, eggs
walk TJ
M2 chicken, green beans, pesto
M3 chicken salad, nuts
M4 kangaroo patty, sweet potato, cauliflower
M5 tuna salad with wasabi dressing, sweet potato
Tuesday, February 2, 2010
Tuesday
Last week I broke my glasses. It had been five years since my last eye check so today I went in and had my eyes tested and looked at some new frames. In the past I haven't enjoyed choosing new frames because A) the frames don't have prescription lenses so when you try them on you can't actually 'see' what you look like unless you get really close to the mirror, and B) there are so many frames to choose from it can take forever to find a pair you like (especially when you're like me and turn to mush when there are too many choices). Today was no different in that I still had to get really close to the mirror, but the frames I ended up with were the second pair I was shown - yay!
No training today so Rob kindly did some dry needling on my erector spinae, which were very tight after my sore lower back episode. Feeling better already.
Today's food
M1 protein shake, muesli, eggs
walk TJ
M2 spicy peanut chicken, zucchini, bok choy
M3 chicken salad, nuts
M4 kangaroo patty, sweet potato, mashed cauliflower
M5 fish, sweet potato, salad
I will lose 10kg by 31 December
No training today so Rob kindly did some dry needling on my erector spinae, which were very tight after my sore lower back episode. Feeling better already.
Today's food
M1 protein shake, muesli, eggs
walk TJ
M2 spicy peanut chicken, zucchini, bok choy
M3 chicken salad, nuts
M4 kangaroo patty, sweet potato, mashed cauliflower
M5 fish, sweet potato, salad
I will lose 10kg by 31 December
Monday, February 1, 2010
Program 1, Day 1
As per my previous post on my program goals, I'm doing lots of exercises to work on my glutes and shoulders at the moment.
Today's workout consisted of
1. soft-tissue mobilization of the following muscles with foam roller and tennis ball
- spine
- TFL
- hips
- quads
- feet/calves
- posterior shoulder
2. Dynamic warm-up using exercises from Assess and Correct
- quadruped rotation
- push-up plus
- dynamic blackburns
- split stance rotation
- scapular wall slides
- supine straight leg raise
- side lying hip abduction
- walking spiderman
- wall ankle mobs
- goblet squats
3. Activation/acute corrective exercises, also from Assess and Correct
- quad stretch
- supine bridge
- clam shells
- seated psoas holds
4. Strength training
- Pull throughs
- DB rows
- Split squats
- Split stance cable push
- Shoulder I, T, Y
- Front plank
- External rotation on knee
4. Energy system training
- bike intervals
5. Post workout stretching
- quad stretch
- calf stretch
This workout contained lots of new exercises for me so I found it quite tiring mentally, as well as tiring for those muscles I obviously don't use enough (glutes!). All good though. Looking forward to trying out 'Day 2' on Wednesday.
---
Today's food
M1: protein shake, muesli, eggs
walk TJ
M2: spicy peanut chicken, bok choy, zucchini
M3: chicken salad, nuts
M4: kangaroo patty, sweet potato, beans
train: day 1 (workout drinks)
M5: fish, sweet potato, salad
Today's workout consisted of
1. soft-tissue mobilization of the following muscles with foam roller and tennis ball
- spine
- TFL
- hips
- quads
- feet/calves
- posterior shoulder
2. Dynamic warm-up using exercises from Assess and Correct
- quadruped rotation
- push-up plus
- dynamic blackburns
- split stance rotation
- scapular wall slides
- supine straight leg raise
- side lying hip abduction
- walking spiderman
- wall ankle mobs
- goblet squats
3. Activation/acute corrective exercises, also from Assess and Correct
- quad stretch
- supine bridge
- clam shells
- seated psoas holds
4. Strength training
- Pull throughs
- DB rows
- Split squats
- Split stance cable push
- Shoulder I, T, Y
- Front plank
- External rotation on knee
4. Energy system training
- bike intervals
5. Post workout stretching
- quad stretch
- calf stretch
This workout contained lots of new exercises for me so I found it quite tiring mentally, as well as tiring for those muscles I obviously don't use enough (glutes!). All good though. Looking forward to trying out 'Day 2' on Wednesday.
---
Today's food
M1: protein shake, muesli, eggs
walk TJ
M2: spicy peanut chicken, bok choy, zucchini
M3: chicken salad, nuts
M4: kangaroo patty, sweet potato, beans
train: day 1 (workout drinks)
M5: fish, sweet potato, salad
Sunday, January 31, 2010
Month One Down
Last day of the month and time to do measurements. Was going to get Rob to do my skinfolds today but he's been catching up with a friend from Newcastle for most of the weekend so will just post weight today.
Weight at start of year = 65.8, today's weight = 64.1 (down 1.7kg). 8.3kg to go!
I'm happy with that given that this month I had a week off training due to being sick and two days off with a sore lower back. These 'spanners in the works' are one of the reasons why I've given myself a deadline of 12 months to get this weight off. That way there's no stress about trying to get it off in a short time frame.
All going well with my back I'll be starting my new program tomorrow. I'll probably be training three times a week (as opposed to my current four times a week) but each workout includes a touch of energy systems training at the end (between 6 and 12 minutes of intervals), so hopefully that will keep things moving along. Food will stay the same for now.
Today's food
M1: protein shake, muesli, eggs
M2: spicy peanut chicken, bok choy, zucchini
M3: chicken salad, nuts
walk TJ
M4: kangaroo patty, sweet potato, mashed cauliflower
M5 (treat meal): homemade beef and bean nachos, mango and passionfruit frozen yoghurt
I will lose 10kg by 31 December
Weight at start of year = 65.8, today's weight = 64.1 (down 1.7kg). 8.3kg to go!
I'm happy with that given that this month I had a week off training due to being sick and two days off with a sore lower back. These 'spanners in the works' are one of the reasons why I've given myself a deadline of 12 months to get this weight off. That way there's no stress about trying to get it off in a short time frame.
All going well with my back I'll be starting my new program tomorrow. I'll probably be training three times a week (as opposed to my current four times a week) but each workout includes a touch of energy systems training at the end (between 6 and 12 minutes of intervals), so hopefully that will keep things moving along. Food will stay the same for now.
Today's food
M1: protein shake, muesli, eggs
M2: spicy peanut chicken, bok choy, zucchini
M3: chicken salad, nuts
walk TJ
M4: kangaroo patty, sweet potato, mashed cauliflower
M5 (treat meal): homemade beef and bean nachos, mango and passionfruit frozen yoghurt
I will lose 10kg by 31 December
Saturday, January 30, 2010
Program Goals
Lower back is feeling better today. Still not 100% but I'm more mobile than I have been the last couple of days.
---
Along with the photos and video clips I sent off to Mike Robertson the other day, I also included my short-term and long-term goals. For my short-term goals I put the following:
-get rid of the ache in my left rhomboid/levator scap that appears after weight training and swimming. Strengthen and stabilise my left shoulder (it tires more quickly than my right shoulder and subluxes occasionally)
-hypertrophy of all muscle groups (especially shoulders and glutes)
I received my first program from Mike today. He said 'I think it’s going to address some of the major issues I see with your posture/alignment. The big things I’d like to address are getting your hips stronger and doing more of the work. Right now your TFL is pretty strong, so I really want to focus on getting glute max/medius stronger. That coupled with some core work is going to go a long way.'
So it looks like I'll be getting plenty of the glute work I asked for!
He's also included lots of trapezius and rotator cuff exercises so hopefully my shoulder will get nice and strong!
The program includes quite a few things I haven't done before so I've spent some time today looking up all the various exercises I'll be doing (I'll discuss these in more detail next week).
Today's food:
M1 protein shake, muesli, eggs
M2 spicy peanut chicken, bok choy, zucchini
M3 chicken salad, nuts
M4 kangaroo patty, sweet potato, mashed cauliflower
M5 prawn salad, sweet potato
I will lose 10kg by 31 December
---
Along with the photos and video clips I sent off to Mike Robertson the other day, I also included my short-term and long-term goals. For my short-term goals I put the following:
-get rid of the ache in my left rhomboid/levator scap that appears after weight training and swimming. Strengthen and stabilise my left shoulder (it tires more quickly than my right shoulder and subluxes occasionally)
-hypertrophy of all muscle groups (especially shoulders and glutes)
I received my first program from Mike today. He said 'I think it’s going to address some of the major issues I see with your posture/alignment. The big things I’d like to address are getting your hips stronger and doing more of the work. Right now your TFL is pretty strong, so I really want to focus on getting glute max/medius stronger. That coupled with some core work is going to go a long way.'
So it looks like I'll be getting plenty of the glute work I asked for!
He's also included lots of trapezius and rotator cuff exercises so hopefully my shoulder will get nice and strong!
The program includes quite a few things I haven't done before so I've spent some time today looking up all the various exercises I'll be doing (I'll discuss these in more detail next week).
Today's food:
M1 protein shake, muesli, eggs
M2 spicy peanut chicken, bok choy, zucchini
M3 chicken salad, nuts
M4 kangaroo patty, sweet potato, mashed cauliflower
M5 prawn salad, sweet potato
I will lose 10kg by 31 December
Friday, January 29, 2010
Friday
I slept in the spare room last night with the electric blanket on 'low' all night. Back felt much better when I woke up this morning, but still a little bit tender.
Today's food
M1 protein shake, muesli, eggs
M2 spicy peanut chicken, bok choy, zucchini
M3 chicken salad, nuts
M4 kangaroo patty, mashed cauliflower, apple
M5 tuna, caper and salad sandwich on sprouted grain bread
M6 spicy peanut chicken, carrot
I will lose 10kg by 31 December
Today's food
M1 protein shake, muesli, eggs
M2 spicy peanut chicken, bok choy, zucchini
M3 chicken salad, nuts
M4 kangaroo patty, mashed cauliflower, apple
M5 tuna, caper and salad sandwich on sprouted grain bread
M6 spicy peanut chicken, carrot
I will lose 10kg by 31 December
Thursday, January 28, 2010
Thursday
Did something to my lower back while walking TJ this morning and spent most of the rest of the day in bed with a hot water bottle. Not happy.
Today's food
M1: protein shake, muesli, eggs
walk TJ
M2: chicken salad, nuts
M3: spicy peanut chicken, cabbage, zucchini
M4: kangaroo patty, salad, sweet potato
M5: tuna and sweet potato patty, bok choy, zucchini
I will lose 10kg by 31 December.
Today's food
M1: protein shake, muesli, eggs
walk TJ
M2: chicken salad, nuts
M3: spicy peanut chicken, cabbage, zucchini
M4: kangaroo patty, salad, sweet potato
M5: tuna and sweet potato patty, bok choy, zucchini
I will lose 10kg by 31 December.
Wednesday, January 27, 2010
Wednesday
Last Wednesday I got Rob to take my posture pics for Mike Robertson but I realised after emailing them off that I wasn't positioned correctly in some of them. So today we redid them and I sent them off along with my video clips and goals. I think I'll be receiving a program back some time this week - exciting!
Today's foodM1: protein shake, muesli, eggs
walk TJ
M2: chicken salad, nuts
M3: spicy peanut chicken, cabbage, beans
M4: kangaroo patty, sweet potato, salad
M5: calamari and bok choy with chilli garlic sauce, sweet potato
I will lose 10kg by 31 December
Tuesday, January 26, 2010
Australia Day
Spent a relaxing afternoon with our friends, having a barbecue and listening to music. Was happy eating my own food and wasn't tempted by the sponge cake, muffins or pavlova. I'm in 'the zone'!
Today's food
M1: protein shake, muesli, eggs
walk TJ
M2: kangaroo patty, sweet potato, salad
train upper body (workout drinks)
M3: tuna and sweet potato patty, broccoli
M4: chicken salad, nuts
M5: spicy peanut chicken, cabbage and beans
I will lose 10kg by 31 December
Today's food
M1: protein shake, muesli, eggs
walk TJ
M2: kangaroo patty, sweet potato, salad
train upper body (workout drinks)
M3: tuna and sweet potato patty, broccoli
M4: chicken salad, nuts
M5: spicy peanut chicken, cabbage and beans
I will lose 10kg by 31 December
Monday, January 25, 2010
Ultimate Chocolate Mousse
Thought I'd share the recipe for the mousse I had yesterday as part of my treat meal.
Ultimate Chocolate Mousse
by Teresa Cutter
serves 2
In a food processor, combine 1 avocado with 1 tsp vanilla, 1/4 cup cocoa powder, 1/4 cup organic maple syrup* and 1 banana. Blend until smooth and creamy and enjoy.
*I used 1/4 cup of water and added stevia to taste. You could also use sugar-free maple syrup or agave syrup.
Today's food
M1: protein shake, muesli, eggs
walk TJ
M2: chicken salad with nuts
M3: spicy peanut chicken, cabbage, beans
M4: kangaroo patty, sweet potato, salad
train lower body (workout drinks)
M5: tuna and sweet potato patties, cabbage, beans
I will lose 10kg by 31 December
Ultimate Chocolate Mousse
by Teresa Cutter
serves 2
In a food processor, combine 1 avocado with 1 tsp vanilla, 1/4 cup cocoa powder, 1/4 cup organic maple syrup* and 1 banana. Blend until smooth and creamy and enjoy.
*I used 1/4 cup of water and added stevia to taste. You could also use sugar-free maple syrup or agave syrup.
Today's food
M1: protein shake, muesli, eggs
walk TJ
M2: chicken salad with nuts
M3: spicy peanut chicken, cabbage, beans
M4: kangaroo patty, sweet potato, salad
train lower body (workout drinks)
M5: tuna and sweet potato patties, cabbage, beans
I will lose 10kg by 31 December
Sunday, January 24, 2010
10 things that make me happy
Following on from Steph's post, here are 10 things that make me happy
1. Spending quality time with my husband. Having a good chat and laugh.
2. Having a sleep-in on a Sunday morning then having coffee (for him) and breakfast (for me) in bed.
3. Weight training. Love it.
4. My morning walk
5. Cooking and eating - not so keen on doing dishes though!
6. Reading - one of the reasons I became an editor. Rob always says if I've got a book he can take me anywhere and I'll be happy.
7. Working for myself from home and not having to deal with traffic, office politics etc
8. Blogland - love reading what other like-minded people are up to.
9. Watching movies. Like reading, it's a great escape into another world.
10. Spending time with friends and family.
Today's food
M1: protein shake, muesli, eggs
M2: kangaroo patty, salad, nuts
M3: chicken stir-fry
M4: chicken, sweet potato, salad
M5 (treat meal): homemade gluten-free chilli con carne pizza, ultimate chocolate mousse
I will lose 10kg by 31 December
1. Spending quality time with my husband. Having a good chat and laugh.
2. Having a sleep-in on a Sunday morning then having coffee (for him) and breakfast (for me) in bed.
3. Weight training. Love it.
4. My morning walk
5. Cooking and eating - not so keen on doing dishes though!
6. Reading - one of the reasons I became an editor. Rob always says if I've got a book he can take me anywhere and I'll be happy.
7. Working for myself from home and not having to deal with traffic, office politics etc
8. Blogland - love reading what other like-minded people are up to.
9. Watching movies. Like reading, it's a great escape into another world.
10. Spending time with friends and family.
Today's food
M1: protein shake, muesli, eggs
M2: kangaroo patty, salad, nuts
M3: chicken stir-fry
M4: chicken, sweet potato, salad
M5 (treat meal): homemade gluten-free chilli con carne pizza, ultimate chocolate mousse
I will lose 10kg by 31 December
Saturday, January 23, 2010
Saturday
Today's food
M1: protein shake, muesli, eggs
M2: chicken salad, nuts
M3: chicken stir-fry
M4: kangaroo patty, roasted sweet potato, salad
M5: steak, roasted sweet potato, red onion and garlic, corn, broccoli
I will lose 10kg by 31 December
M1: protein shake, muesli, eggs
M2: chicken salad, nuts
M3: chicken stir-fry
M4: kangaroo patty, roasted sweet potato, salad
M5: steak, roasted sweet potato, red onion and garlic, corn, broccoli
I will lose 10kg by 31 December
Friday, January 22, 2010
Friday
Rob and I both woke up hungry at 3.30am this morning. We ended up getting up at about 4am to have breakfast and walk the dog. Got my veges about 9am, then sliced and diced them all in preparation for my big cook-up on Sunday. I crashed about midday for a two-hour snooze, then got up, ate, and hit the gym before dinner and a movie with girlfriends.
All workouts done for the week. Looking forward to stepping up the intensity a bit more next week.
Today's Food
M1: protein shake, muesli, eggs
walk TJ
M2: chicken stir-fry
M3: kangaroo patty, roasted sweet potato, salad
train upper body (workout drinks)
M4: kangaroo patty, roasted sweet potato, broccoli
M5: chicken and avocado salad
I will lose 10kg by 31 December
All workouts done for the week. Looking forward to stepping up the intensity a bit more next week.
Today's Food
M1: protein shake, muesli, eggs
walk TJ
M2: chicken stir-fry
M3: kangaroo patty, roasted sweet potato, salad
train upper body (workout drinks)
M4: kangaroo patty, roasted sweet potato, broccoli
M5: chicken and avocado salad
I will lose 10kg by 31 December
Thursday, January 21, 2010
Thursday
I woke up with a smile this morning - no sore throat and no sore shoulder. Yay! But while I'm feeling better physically, mentally I'm feeling a bit down. Taking photos always does that to me. They never represent the image of myself I have in my head. Must be positive and patient!
Today's food
M1: muesli, eggs, 3/4 kangaroo patty (ran out of pea protein)
walk TJ
M2: chicken stir-fry
M3: chicken salad, nuts
M4: kangaroo patty, mashed sweet potato, roasted broccoli with garam masala
train lower body (workout drinks)
M5: monkfish, sweet potato, salad
I will lose 10kg by 31 December
Today's food
M1: muesli, eggs, 3/4 kangaroo patty (ran out of pea protein)
walk TJ
M2: chicken stir-fry
M3: chicken salad, nuts
M4: kangaroo patty, mashed sweet potato, roasted broccoli with garam masala
train lower body (workout drinks)
M5: monkfish, sweet potato, salad
I will lose 10kg by 31 December
Wednesday, January 20, 2010
Wednesday
Wednesdays are a day off weight training for me, but I use that time to have a myotherapy treatment. I thought I'd show you what today's treatment consisted of. I had two areas of concern. First was tightness around my left shoulder blade after training upper body yesterday. Rob did some tests and told me that my rhomboids and levator scapulae were tight, causing downward rotation of my scapula. To treat this he cupped the area.
'Cupping is an ancient Chinese therapy in which a cup is applied to the skin and the pressure in the cup is reduced (by suction) in order to draw and hold skin and superficial muscles inside the cup' (source)
Rob did this to place a constant stretch on the rhomboids and levator scap to release those muscles and reduce the tightness, allowing the scapula to move back into a more ideal position.
I was also tight around my kidney area from (improperly) twisting during a dynamic stretch I did on Monday. Rob often uses dry needling but was reluctant to needle that area directly due to the proximity to the kidney, so he placed needles nearby, in my quadratus lumborum and erector spinae, and while he was at it decided to needle my rhomboids, infraspinatus, supraspinatus and levator scap.
Rob took this pic while the needles were in. The needles are superfine and you can hardly feel them going in. The red circular marks are from the cupping.
I expect I will be a bit sore tonight, but should be a lot looser tomorrow.
Also had full length posture photos taken today to send to Mike Robertson. (Not willing to post those just yet!)
Today's food
M1: 'muesli', eggs
M2: chicken stir-fry
M3: larb gai, nuts
M4: kangaroo patty, sweet potato chips, roasted spiced cauliflower
M5: Asian-style sweet potato and tuna patties, dry coleslaw
I will lose 10kg by 31 December
'Cupping is an ancient Chinese therapy in which a cup is applied to the skin and the pressure in the cup is reduced (by suction) in order to draw and hold skin and superficial muscles inside the cup' (source)
Rob did this to place a constant stretch on the rhomboids and levator scap to release those muscles and reduce the tightness, allowing the scapula to move back into a more ideal position.
I was also tight around my kidney area from (improperly) twisting during a dynamic stretch I did on Monday. Rob often uses dry needling but was reluctant to needle that area directly due to the proximity to the kidney, so he placed needles nearby, in my quadratus lumborum and erector spinae, and while he was at it decided to needle my rhomboids, infraspinatus, supraspinatus and levator scap.
Rob took this pic while the needles were in. The needles are superfine and you can hardly feel them going in. The red circular marks are from the cupping.
I expect I will be a bit sore tonight, but should be a lot looser tomorrow.
Also had full length posture photos taken today to send to Mike Robertson. (Not willing to post those just yet!)
Today's food
M1: 'muesli', eggs
M2: chicken stir-fry
M3: larb gai, nuts
M4: kangaroo patty, sweet potato chips, roasted spiced cauliflower
M5: Asian-style sweet potato and tuna patties, dry coleslaw
I will lose 10kg by 31 December
Tuesday, January 19, 2010
Tuesday
Took TJ out after breakfast this morning, which meant more big dogs around, and my relaxing walk became somewhat of an interval training session:
warm-up: walk down our street and the next one to get to the main road (TJ off lead)
medium intensity: clip TJ on the lead just before we get to the main road, then get dragged down to the lights
recovery: stand at the lights until we get the 'green man' to cross
medium intensity: get dragged the rest of the way to the park
recovery: walk through the middle of the car park (not much for TJ to sniff at here)
high intensity: get to the point where I normally let TJ off and see two other dogs nearby. Keep TJ on the lead and try to walk him slowly, hoping he doesn't spot the other dogs beforehand and pull me down the steep slope and steps. Reach the bottom safely then have to negotiate my way past the other dogs, which are stopped with their owners on a narrow path. They make way for me but TJ and one of the other dogs (a young collie) are straining on their leads to 'talk' to each other. I know TJ and the other dog don't get on, so am not keen to stay and 'chat' in case any growling starts. As we get past them, TJ tries to drag me into the nearby bushes so he can pee all over the place. By this stage my heart is racing and I'm feeling slightly nauseous.
(brief) recovery: we round the bend away from the other dogs and my heart rate starts to drop a little
high intensity: as we get round the corner a large unfamiliar dog (looks like a tall boxer) is approaching from the other direction. It is on a lead, but TJ could easily pull me over to it if he wants to, so I take a wide berth, dragging him onto the grass, so the dog and its owner can get past.
(brief) recovery: head across the bridge and towards the bush that TJ usually goes to the toilet near, so he doesn't drag me there of his own accord. See more dogs being walked ahead of us in the distance, and turn around to see the collie and its mate coming up behind us, and realise that I am going to be stuck between two groups of dogs for most of the rest of the walk. Feel like a mouse on a revolving wheel.
medium intensity: head up the hill, dogs in front and dogs behind, trying to keep TJ from straying off the path so the other dogs don't catch up to us, but not letting him go too fast, so we don't catch up to the dogs ahead.
high intensity: spot another unfamiliar dog coming in the opposite direction. TJ drops down onto his belly, into his 'launch' position (if it's a small dog he will launch up with a waggy tail and want to play; if it's a big dog he will launch up with a waggy tail and an uncertain growl, which can sometimes make the other dog nervous and growly). I hold onto TJ tightly so he can't 'launch' too far. The collie and his mate overtake us as the other dog approaches. TJ doesn't know where to look but decides to concentrate on the new dog. As they get closer, the other owner asks 'is your dog friendly?'. I say, 'Yes, but he can be a bit growly.' She decides to take a wide berth, and as she does so, TJ jumps up, growling, hackles raised slightly, but tail wagging. 'He's just excited,' I say. (The truth is that he was mauled by a big male dog about a year ago and suffered a bite to the throat, and ever since then he has been a bit wary of other big dogs).
recovery: the collie and his mate have gotten a bit further ahead and we head off down the hill after them, TJ still on the lead. We round the bend and see them take a different route and disappear. I finally let TJ off the lead, halfway into the walk.
medium intensity: About 30 seconds after letting TJ off the lead, the tall boxer from earlier in the walk comes towards us. It is on its lead but TJ isn't and goes racing towards it. I yell at him to 'sit', so I can get his lead on, but he ignores me and continues towards the other dog.
high intensity: I go running towards TJ and manage to clip his lead on just as he reaches the other dog. Freak out that something is going to happen but try to calm myself down so the dogs don't pick up on it. Turns out it is a 'she' but she is a bit 'snappy' to begin with.
recovery: We give our dogs lots of praise and they are friendly towards each other. I suggest letting them off their leads to play with each other, but the other owner is reluctant because his dog won't come back when called. We are both heading in the same direction so I go first, but TJ stops to sniff something and the other owner decides to run his dog on ahead.
medium intensity: TJ wants to follow, and it's a bit of a strain as we head back up the hill behind them.
low intensity: The other dog disappears into the distance and there are no other dogs around, so I let TJ off and he runs around happily sniffing and peeing on stuff as we head back to the start of the walk.
cool down: I put TJ back on the lead, we leave the park and head home. TJ is less energetic by this stage and happily trots along beside me like a good boy instead of straining at the end of his lead like he does on the way down to the park.
THE END.
Today's food
M1: 'muesli', eggs
walk TJ
M2: chicken stir-fry
M3: larb gai, nuts
M4: kangaroo patty, sweet potato chips, roasted spiced cauliflower
train (workout drinks)
M5: Kek's Asian-style tuna and sweet potato patties, dry coleslaw
I will lose 10kg by 31 December
warm-up: walk down our street and the next one to get to the main road (TJ off lead)
medium intensity: clip TJ on the lead just before we get to the main road, then get dragged down to the lights
recovery: stand at the lights until we get the 'green man' to cross
medium intensity: get dragged the rest of the way to the park
recovery: walk through the middle of the car park (not much for TJ to sniff at here)
high intensity: get to the point where I normally let TJ off and see two other dogs nearby. Keep TJ on the lead and try to walk him slowly, hoping he doesn't spot the other dogs beforehand and pull me down the steep slope and steps. Reach the bottom safely then have to negotiate my way past the other dogs, which are stopped with their owners on a narrow path. They make way for me but TJ and one of the other dogs (a young collie) are straining on their leads to 'talk' to each other. I know TJ and the other dog don't get on, so am not keen to stay and 'chat' in case any growling starts. As we get past them, TJ tries to drag me into the nearby bushes so he can pee all over the place. By this stage my heart is racing and I'm feeling slightly nauseous.
(brief) recovery: we round the bend away from the other dogs and my heart rate starts to drop a little
high intensity: as we get round the corner a large unfamiliar dog (looks like a tall boxer) is approaching from the other direction. It is on a lead, but TJ could easily pull me over to it if he wants to, so I take a wide berth, dragging him onto the grass, so the dog and its owner can get past.
(brief) recovery: head across the bridge and towards the bush that TJ usually goes to the toilet near, so he doesn't drag me there of his own accord. See more dogs being walked ahead of us in the distance, and turn around to see the collie and its mate coming up behind us, and realise that I am going to be stuck between two groups of dogs for most of the rest of the walk. Feel like a mouse on a revolving wheel.
medium intensity: head up the hill, dogs in front and dogs behind, trying to keep TJ from straying off the path so the other dogs don't catch up to us, but not letting him go too fast, so we don't catch up to the dogs ahead.
high intensity: spot another unfamiliar dog coming in the opposite direction. TJ drops down onto his belly, into his 'launch' position (if it's a small dog he will launch up with a waggy tail and want to play; if it's a big dog he will launch up with a waggy tail and an uncertain growl, which can sometimes make the other dog nervous and growly). I hold onto TJ tightly so he can't 'launch' too far. The collie and his mate overtake us as the other dog approaches. TJ doesn't know where to look but decides to concentrate on the new dog. As they get closer, the other owner asks 'is your dog friendly?'. I say, 'Yes, but he can be a bit growly.' She decides to take a wide berth, and as she does so, TJ jumps up, growling, hackles raised slightly, but tail wagging. 'He's just excited,' I say. (The truth is that he was mauled by a big male dog about a year ago and suffered a bite to the throat, and ever since then he has been a bit wary of other big dogs).
recovery: the collie and his mate have gotten a bit further ahead and we head off down the hill after them, TJ still on the lead. We round the bend and see them take a different route and disappear. I finally let TJ off the lead, halfway into the walk.
medium intensity: About 30 seconds after letting TJ off the lead, the tall boxer from earlier in the walk comes towards us. It is on its lead but TJ isn't and goes racing towards it. I yell at him to 'sit', so I can get his lead on, but he ignores me and continues towards the other dog.
high intensity: I go running towards TJ and manage to clip his lead on just as he reaches the other dog. Freak out that something is going to happen but try to calm myself down so the dogs don't pick up on it. Turns out it is a 'she' but she is a bit 'snappy' to begin with.
recovery: We give our dogs lots of praise and they are friendly towards each other. I suggest letting them off their leads to play with each other, but the other owner is reluctant because his dog won't come back when called. We are both heading in the same direction so I go first, but TJ stops to sniff something and the other owner decides to run his dog on ahead.
medium intensity: TJ wants to follow, and it's a bit of a strain as we head back up the hill behind them.
low intensity: The other dog disappears into the distance and there are no other dogs around, so I let TJ off and he runs around happily sniffing and peeing on stuff as we head back to the start of the walk.
cool down: I put TJ back on the lead, we leave the park and head home. TJ is less energetic by this stage and happily trots along beside me like a good boy instead of straining at the end of his lead like he does on the way down to the park.
THE END.
Today's food
M1: 'muesli', eggs
walk TJ
M2: chicken stir-fry
M3: larb gai, nuts
M4: kangaroo patty, sweet potato chips, roasted spiced cauliflower
train (workout drinks)
M5: Kek's Asian-style tuna and sweet potato patties, dry coleslaw
I will lose 10kg by 31 December
Monday, January 18, 2010
New Coach
Rob and I did each other's skinfolds today, three weeks since the last lot. Although my scale weight has only decreased slightly, my fat mass is down and my lean mass is up, so am happy with that. Will keep food the same for another two weeks then measure again.
I hit the gym this evening for the first time in a week. I'm still not feeling 100% but wanted to do SOMETHING. I was due to do a deload week this week, so went with that and took it easy with two sets of each exercise (lower body).
For the last couple of months I have been using a couple of programs by Mike Robertson: this one and this one. His style of programming seems to really suit me: it's challenging but enjoyable, and I'm seeing some gains out of it.
I had looked into doing online training with him (so I could have something tailored specifically for me), but I was hesitant due to the cost. However, over the weekend I had the opportunity to sign up with him for half price, with the understanding that all of my fees would be donated to the Haiti relief fund. So not only do I have the opportunity to work with a great trainer, I am able to donate to a good cause as well.
Over the next week or so I will be submitting pics, video clips and a list of goals to him, so will keep you up to date with that. Exciting!!!
Today's food
M1: 'muesli', eggs
walk TJ*
M2: chicken stir-fry
M3: larb gai, nuts
M4: kangaroo patty, sweet potato chips, cabbage
train (workout drinks)
M5: monkfish, sweet potato chips, roasted spiced cauliflower (sprinkled with turmeric, garlic powder, chilli powder, salt)
*Am going to try walking TJ after breakfast for the next two weeks as I think that going before breakfast is contributing to the length of my cold.
I will lose 10kg by 31 December
I hit the gym this evening for the first time in a week. I'm still not feeling 100% but wanted to do SOMETHING. I was due to do a deload week this week, so went with that and took it easy with two sets of each exercise (lower body).
For the last couple of months I have been using a couple of programs by Mike Robertson: this one and this one. His style of programming seems to really suit me: it's challenging but enjoyable, and I'm seeing some gains out of it.
I had looked into doing online training with him (so I could have something tailored specifically for me), but I was hesitant due to the cost. However, over the weekend I had the opportunity to sign up with him for half price, with the understanding that all of my fees would be donated to the Haiti relief fund. So not only do I have the opportunity to work with a great trainer, I am able to donate to a good cause as well.
Over the next week or so I will be submitting pics, video clips and a list of goals to him, so will keep you up to date with that. Exciting!!!
Today's food
M1: 'muesli', eggs
walk TJ*
M2: chicken stir-fry
M3: larb gai, nuts
M4: kangaroo patty, sweet potato chips, cabbage
train (workout drinks)
M5: monkfish, sweet potato chips, roasted spiced cauliflower (sprinkled with turmeric, garlic powder, chilli powder, salt)
*Am going to try walking TJ after breakfast for the next two weeks as I think that going before breakfast is contributing to the length of my cold.
I will lose 10kg by 31 December
Sunday, January 17, 2010
Sunday
Today's quote is from Sheila Viers:
'if you spend a large amount of time worrying about and analyzing what you eat, weighing yourself daily and then getting upset with any fluctuation, focusing on all the things you don’t like about yourself and the way you currently look, etc, you are causing more problems than you are helping your situation. Lay off.
Just like pushing too hard, being overly critical causes stress in the body, and stress causes your body to stop cooperating. My philosophy is of the “set it and forget it” mentality. Learn what you need to learn, apply it so that it fits your situation/life/body, and then let it go. Live by the principles, but don’t stress over them.'
Today's food
M1: 'muesli', eggs
M2: larb gai, walnuts
M3: chicken stir-fry
M4: kangaroo patty and salad sandwich on sprouted grain bread
M5: grilled dory, sweet potato chips, green beans; choculence biscuits
I will lose 10kg by 31 December
'if you spend a large amount of time worrying about and analyzing what you eat, weighing yourself daily and then getting upset with any fluctuation, focusing on all the things you don’t like about yourself and the way you currently look, etc, you are causing more problems than you are helping your situation. Lay off.
Just like pushing too hard, being overly critical causes stress in the body, and stress causes your body to stop cooperating. My philosophy is of the “set it and forget it” mentality. Learn what you need to learn, apply it so that it fits your situation/life/body, and then let it go. Live by the principles, but don’t stress over them.'
Today's food
M1: 'muesli', eggs
M2: larb gai, walnuts
M3: chicken stir-fry
M4: kangaroo patty and salad sandwich on sprouted grain bread
M5: grilled dory, sweet potato chips, green beans; choculence biscuits
I will lose 10kg by 31 December
Saturday
Had a great day today. Attended two birthday parties, one at a cool garden bar and another at a bowls club. Didn't drink any alcohol but enjoyed lots of soda water with lime wedges. Still have a bit of a croaky voice but feeling much better
Today's food
walk TJ
M1: 'muesli', eggs
M2: tuna in evoo, salad
M3: chicken stir-fry
M4: antipasto, Morrocan chickpea salad
M5: Thai takeaway
I will lose 10kg by 31 December
Today's food
walk TJ
M1: 'muesli', eggs
M2: tuna in evoo, salad
M3: chicken stir-fry
M4: antipasto, Morrocan chickpea salad
M5: Thai takeaway
I will lose 10kg by 31 December
Thursday, January 14, 2010
Friday
My annoying cold is still hanging around. I was feeling so yuck I went to bed at 8.30 last night. This morning I made myself a really spicy larb gai (Thai chicken salad) for meal 2 and that seemed to help a bit. Appetite is slowly decreasing as the only exercise I've done this week is slow walking. Am feeling really frustrated about not being able to train, but I know if I do it will just take me longer to get over this cold. Hopefully I'll be back into it on Monday.
Today Lauren asked, WHO'S ON YOUR SIDE......in life. Tell us who supports you and keeps you sane from day-to-day.
First of all I would have to say my husband, Rob. We met at a gym, and so we have always had training and eating well in common. He is supportive of everything I do, and always has positive things to say about me, whether I'm in competition shape or 15kg heavier. He is a great listener, and I often feel like he knows me better than I know myself.
Then there is TJ, my walking partner. The moment I open my eyes in the morning he gets excited. He makes noises until I get out of bed, and leaps about when I pick up my hat, jacket, shoes... It's easy to walk in the morning when I get to put this smile on his dial:
We have two couples who we regularly spend time with. They aren't into exercise as much as us, but they are really supportive of what we do (my competitions and Rob's grappling). They want to come along and watch when we compete, they always ask what we can and can't eat, and don't blink an eye when we bring our own food. The first year I competed we got this photo together with all of us 'posing':
The blogging community are also a fantastic source of support. I've met some lovely people who share the same goals and make me feel like I'm part of a bigger community.
Lia, Rae and me
My family in New Zealand are also great. My parents bought me my first gym membership when I was about 15 or 16, and I often get a 'good luck' message from them before my comps. When I competed in New Zealand my sister, her husband and their boys came along to watch. It was hilarious to hear my nephew talking about me while I was up on stage. And the boys are always interested in trying my food when I go to stay with them.
Today's food
walk TJ
M1: 'muesli', eggs
M2: larb gai, walnuts
M3: chicken stir-fry
M4: chicken and salad sandwich on sprouted grain bread
M5: fish curry with brown rice
I will lose 10kg by 31 December
Today Lauren asked, WHO'S ON YOUR SIDE......in life. Tell us who supports you and keeps you sane from day-to-day.
First of all I would have to say my husband, Rob. We met at a gym, and so we have always had training and eating well in common. He is supportive of everything I do, and always has positive things to say about me, whether I'm in competition shape or 15kg heavier. He is a great listener, and I often feel like he knows me better than I know myself.
Then there is TJ, my walking partner. The moment I open my eyes in the morning he gets excited. He makes noises until I get out of bed, and leaps about when I pick up my hat, jacket, shoes... It's easy to walk in the morning when I get to put this smile on his dial:
We have two couples who we regularly spend time with. They aren't into exercise as much as us, but they are really supportive of what we do (my competitions and Rob's grappling). They want to come along and watch when we compete, they always ask what we can and can't eat, and don't blink an eye when we bring our own food. The first year I competed we got this photo together with all of us 'posing':
The blogging community are also a fantastic source of support. I've met some lovely people who share the same goals and make me feel like I'm part of a bigger community.
Lia, Rae and me
My family in New Zealand are also great. My parents bought me my first gym membership when I was about 15 or 16, and I often get a 'good luck' message from them before my comps. When I competed in New Zealand my sister, her husband and their boys came along to watch. It was hilarious to hear my nephew talking about me while I was up on stage. And the boys are always interested in trying my food when I go to stay with them.
Today's food
walk TJ
M1: 'muesli', eggs
M2: larb gai, walnuts
M3: chicken stir-fry
M4: chicken and salad sandwich on sprouted grain bread
M5: fish curry with brown rice
I will lose 10kg by 31 December
A day in the life of
Me!
Like Kristin, I work from home, which means my hours are pretty flexible. My preferred option is to sleep in, but the best time for me to walk TJ is around 6am, when there are mostly just small friendly dogs in the park. So I'll run with that option below.
6am Get up and drink a glass of water with a squeeze of lemon while getting dressed.
6.15-6.45am Walk TJ to the park
6.45am Arrive home, prepare breakfast
7.00am Eat breakfast. Lately it's been pea protein, stevia, vanilla, cinnamon, yoghurt, grated apple and raw oats all mixed together:
Followed up by a couple of boiled eggs
After breakfast I clean my teeth and head into my office. I usually start the day's blog post about this time.
7.30-10am Work
10-10.30am Meal break. Lately I've been having salad with some sort of lean mince and some nuts:
10.30am-1pm Work
1-1.30pm Meal break. At the moment I have a portion of the big chicken stir-fry I cook up on the weekends:
1.30-4pm Work
4pm Preworkout meal. This is usually kangaroo, some sort of starch (lately either sprouted grain bread, sweet potato or potato) and salad
4.30-5pm Get ready to go to the gym, walk to gym (15 minutes)
5-7pm Train, walk home from gym, prepare dinner
7pm Eat dinner. Usually fish, some sort of starch and steamed veg:
7.30-8.00pm Do dishes (no dishwasher - boo!), get stuff out of the freezer for next day's meals
8.00-8.30pm Shower, clean teeth etc
8.30-9pm Finish blog post, read other blogs
9-9.30pm Read in bed
9.30pm Lights out
Like Kristin, I work from home, which means my hours are pretty flexible. My preferred option is to sleep in, but the best time for me to walk TJ is around 6am, when there are mostly just small friendly dogs in the park. So I'll run with that option below.
6am Get up and drink a glass of water with a squeeze of lemon while getting dressed.
6.15-6.45am Walk TJ to the park
6.45am Arrive home, prepare breakfast
7.00am Eat breakfast. Lately it's been pea protein, stevia, vanilla, cinnamon, yoghurt, grated apple and raw oats all mixed together:
Followed up by a couple of boiled eggs
After breakfast I clean my teeth and head into my office. I usually start the day's blog post about this time.
7.30-10am Work
10-10.30am Meal break. Lately I've been having salad with some sort of lean mince and some nuts:
10.30am-1pm Work
1-1.30pm Meal break. At the moment I have a portion of the big chicken stir-fry I cook up on the weekends:
1.30-4pm Work
4pm Preworkout meal. This is usually kangaroo, some sort of starch (lately either sprouted grain bread, sweet potato or potato) and salad
4.30-5pm Get ready to go to the gym, walk to gym (15 minutes)
5-7pm Train, walk home from gym, prepare dinner
7pm Eat dinner. Usually fish, some sort of starch and steamed veg:
7.30-8.00pm Do dishes (no dishwasher - boo!), get stuff out of the freezer for next day's meals
8.00-8.30pm Shower, clean teeth etc
8.30-9pm Finish blog post, read other blogs
9-9.30pm Read in bed
9.30pm Lights out
Wednesday, January 13, 2010
Wednesday
Not a lot to report today. I'm still not feeling 100%. Rob's eye is slowly improving. He can actually open it now, so we did a slow walk together with TJ this morning.
Food
M1: pea protein, stevia, cinnamon, vanilla, grated apple, yoghurt and raw oats made into 'muesli'; boiled eggs
M2: mint and coriander pork (based on Rae's recipe), salad, nuts
M3: chicken stir-fry with almond butter
M4: roast kangaroo, sweet potato, salad
M5: hoki, sweet potato, steamed veg
I will lose 10kg by 31 December
Food
M1: pea protein, stevia, cinnamon, vanilla, grated apple, yoghurt and raw oats made into 'muesli'; boiled eggs
M2: mint and coriander pork (based on Rae's recipe), salad, nuts
M3: chicken stir-fry with almond butter
M4: roast kangaroo, sweet potato, salad
M5: hoki, sweet potato, steamed veg
I will lose 10kg by 31 December
Tuesday, January 12, 2010
HOW TO ACHIEVE WEIGHT LOSS IN 2010
I received an email newsletter from Mr Supplement today, and it contained some useful information on weight loss, so thought I'd reproduce it here (I've altered the text in blue).
HOW TO ACHIEVE WEIGHT LOSS IN 2010
Without doubt, the number one New Year’s Resolution is to lose weight. Whether you are looking to lose fat, or get a little leaner, you probably want to show more of the muscle you’ve worked so hard to build after they’ve become hidden by the holiday overindulgence. For many the problem is not a small recent increase in bodyweight, but the continued accumulation of body fat over an extended period. Now that you’ve made the decision to lose this weight, don’t let excuses creep in. Now is the time to act.
Define Your Goal: Instead of saying “I want to lose weight,” set a Specific Measurable Achievable Realistic and Time-based (SMART) goal. An example would be “By December 31st, I will lose 10kgs.” Without a time constraint, you will not be accountable for your goal.
Write Down Your Goal Daily: Try doing it at the same time & place daily to develop the habit. This will continually reinforce & remind you of your goals plus help you act daily to see this through to completion. The fact that there is a deadline will mean that you have to work daily to achieve your goal.
Keep A Food & Training Diary: There’s no better way to track your progress with respect to your diet & training. This can be a simple record, there’s no need to complicate it. Just note the food, size of portion, and the calories plus record your training. This may discourage you from having the extra servings of desert or push your exercise to new records if it’s all documented. This is a proven method of helping people lose weight.
Eat More Fruits and Vegetables: Fruits and vegies not only give you nutrients, antioxidants, phytochemicals, but they help fill you up more than many other foods. As a bonus, they are less dense with respect to energy, so they give you a good proportion of volume for the relatively lesser calories.
Consume More Protein & Less Starchy Carbs: Protein is a great macronutrient which has not only been shown to assist in repairing or building lean muscle in trained athletes but also has fantastic fat loss benefits. Staying away from starchy carbs like white rice, potatoes, pasta & breads particularly in the evening shall be most beneficial in reaching your goals.
Train Hard and Train Regularly: Map out your days and allocate time to exercise. This way you can’t let it get crowded out by other activities. Make regular training a priority lifestyle choice.
Lifting: Whether you are male or female, lift weights with a purpose to fatigue your muscles. This increases (or maintains) your "lean body mass" which will mean that you burn more energy & calories at rest. Ladies don't be afraid that weight training shall bulk you up. The goal & result for most of you here shall be to increase strength, tone up & reduce body fat levels.
Cardio: Include some steady state cardio into your programme. If you are pressed for time, break this up throughout the day. Interval training (i.e. higher intensity training mixed with lower intensity training) on a bike, treadmill, outdoors, on a rowing machine, etc are effective for fat loss and cardiovascular health. Use this technique with caution, however, especially if you have not exercised for a while or have a medical condition.
Supplementation: Fat loss supplements shall assist even a sedentary person, however best results are achieved when they are combined with training for enhanced fat loss. Options include a Fat Loss Protein Powder, Thermogenic Supplements, Acetyl l-Carnatine, Conjugated Linoleic Acid and Fat Metabolisers to help you achieve your fat loss goals.
To reiterate, once you’ve decided on your goal, write it down using a constrained approach such as “I will lose 10kgs by December 31.” This way, you will be accountable for your efforts to achieve this. Write down this every day to remind yourself of your goal. Keep a food journal to discourage unwelcome foods. Improve your consumption of fruit and vegies, as they offer relatively better satience compared to their more energy dense counterparts. Increase protein consumption whilst reducing starchy carbohydrates. Train regularly with weights and cardio and you’re almost there. Supplementation with fat loss supplements can help you achieve better results, faster. Keep re-evaluating your results and be consistent, before you know it you’ll be on your way to a leaner and a healthier body.
HOW TO ACHIEVE WEIGHT LOSS IN 2010
Without doubt, the number one New Year’s Resolution is to lose weight. Whether you are looking to lose fat, or get a little leaner, you probably want to show more of the muscle you’ve worked so hard to build after they’ve become hidden by the holiday overindulgence. For many the problem is not a small recent increase in bodyweight, but the continued accumulation of body fat over an extended period. Now that you’ve made the decision to lose this weight, don’t let excuses creep in. Now is the time to act.
Define Your Goal: Instead of saying “I want to lose weight,” set a Specific Measurable Achievable Realistic and Time-based (SMART) goal. An example would be “By December 31st, I will lose 10kgs.” Without a time constraint, you will not be accountable for your goal.
Write Down Your Goal Daily: Try doing it at the same time & place daily to develop the habit. This will continually reinforce & remind you of your goals plus help you act daily to see this through to completion. The fact that there is a deadline will mean that you have to work daily to achieve your goal.
Keep A Food & Training Diary: There’s no better way to track your progress with respect to your diet & training. This can be a simple record, there’s no need to complicate it. Just note the food, size of portion, and the calories plus record your training. This may discourage you from having the extra servings of desert or push your exercise to new records if it’s all documented. This is a proven method of helping people lose weight.
Eat More Fruits and Vegetables: Fruits and vegies not only give you nutrients, antioxidants, phytochemicals, but they help fill you up more than many other foods. As a bonus, they are less dense with respect to energy, so they give you a good proportion of volume for the relatively lesser calories.
Consume More Protein & Less Starchy Carbs: Protein is a great macronutrient which has not only been shown to assist in repairing or building lean muscle in trained athletes but also has fantastic fat loss benefits. Staying away from starchy carbs like white rice, potatoes, pasta & breads particularly in the evening shall be most beneficial in reaching your goals.
Train Hard and Train Regularly: Map out your days and allocate time to exercise. This way you can’t let it get crowded out by other activities. Make regular training a priority lifestyle choice.
Lifting: Whether you are male or female, lift weights with a purpose to fatigue your muscles. This increases (or maintains) your "lean body mass" which will mean that you burn more energy & calories at rest. Ladies don't be afraid that weight training shall bulk you up. The goal & result for most of you here shall be to increase strength, tone up & reduce body fat levels.
Cardio: Include some steady state cardio into your programme. If you are pressed for time, break this up throughout the day. Interval training (i.e. higher intensity training mixed with lower intensity training) on a bike, treadmill, outdoors, on a rowing machine, etc are effective for fat loss and cardiovascular health. Use this technique with caution, however, especially if you have not exercised for a while or have a medical condition.
Supplementation: Fat loss supplements shall assist even a sedentary person, however best results are achieved when they are combined with training for enhanced fat loss. Options include a Fat Loss Protein Powder, Thermogenic Supplements, Acetyl l-Carnatine, Conjugated Linoleic Acid and Fat Metabolisers to help you achieve your fat loss goals.
To reiterate, once you’ve decided on your goal, write it down using a constrained approach such as “I will lose 10kgs by December 31.” This way, you will be accountable for your efforts to achieve this. Write down this every day to remind yourself of your goal. Keep a food journal to discourage unwelcome foods. Improve your consumption of fruit and vegies, as they offer relatively better satience compared to their more energy dense counterparts. Increase protein consumption whilst reducing starchy carbohydrates. Train regularly with weights and cardio and you’re almost there. Supplementation with fat loss supplements can help you achieve better results, faster. Keep re-evaluating your results and be consistent, before you know it you’ll be on your way to a leaner and a healthier body.
Monday, January 11, 2010
Monday
Yesterday I read an interesting article on overeating in the Sunday Herald Sun. I particularly liked this bit:
If you look at junk food and think, "That's my friend... I'm going to have it because it makes me feel good," you're going to want it, Dr Kessler [author of The End of Overeating] says. A better thought pattern is "It's not real food, it won't satiate me and will make me feel disgusting." The first few times you try this it might feel a little strange, but eventually these thought patterns become second nature.
---
I took TJ out for a walk about 6am this morning before it got too hot, but that's all I managed today in the way of exercise. I've got a bit of a scratchy throat, and it's 42 degrees, so I had a nap instead of training this afternoon.
If you look at junk food and think, "That's my friend... I'm going to have it because it makes me feel good," you're going to want it, Dr Kessler [author of The End of Overeating] says. A better thought pattern is "It's not real food, it won't satiate me and will make me feel disgusting." The first few times you try this it might feel a little strange, but eventually these thought patterns become second nature.
---
I took TJ out for a walk about 6am this morning before it got too hot, but that's all I managed today in the way of exercise. I've got a bit of a scratchy throat, and it's 42 degrees, so I had a nap instead of training this afternoon.
Sunday, January 10, 2010
Sunday
Have just finished a massive food prep session. Think I need to get a food processor to help speed things up a bit. Anyone have any recommendations?
Rob was going to do my skinfolds today but he's not really up to it, so will just report on scale progress: down 1.2kg in two weeks. Am happy with that, so calories and amount of exercise will stay as is for now. 8.8kg to go!
Rob was going to do my skinfolds today but he's not really up to it, so will just report on scale progress: down 1.2kg in two weeks. Am happy with that, so calories and amount of exercise will stay as is for now. 8.8kg to go!
Saturday, January 9, 2010
Saturday
Survived babysitting OK (the child and the food) but didn't get home until about 1.30am then was up about 8am this morning so am feeling a bit tired today.
Today was food shopping day. First on the list this morning was a trip to the organic greengrocer in the next suburb. Got it all home and unpacked then headed down to the local supermarket to get most of the other stuff, then to the butchers. Then it was home again to unpack everything. This was all done on foot and on the tram, carting my little trolley behind me, so plenty of 'incidental exercise'. After all that I really enjoyed my massage this afternoon.
Rob came home a little while ago with a patch over his eye. He got a poke in the eye during training, so he was sent off to the doctor. Diagnosis = scratched cornea. Has been given some antibiotic eyedrops but is in a bit of pain. Hopefully it will heal quickly - although TJ is a labrador he is a bit boisterous to be a seeing-eye dog!
Will report back tomorrow with weight-loss progress.
Keep cool!
Today was food shopping day. First on the list this morning was a trip to the organic greengrocer in the next suburb. Got it all home and unpacked then headed down to the local supermarket to get most of the other stuff, then to the butchers. Then it was home again to unpack everything. This was all done on foot and on the tram, carting my little trolley behind me, so plenty of 'incidental exercise'. After all that I really enjoyed my massage this afternoon.
Rob came home a little while ago with a patch over his eye. He got a poke in the eye during training, so he was sent off to the doctor. Diagnosis = scratched cornea. Has been given some antibiotic eyedrops but is in a bit of pain. Hopefully it will heal quickly - although TJ is a labrador he is a bit boisterous to be a seeing-eye dog!
Will report back tomorrow with weight-loss progress.
Keep cool!
Friday, January 8, 2010
Friday
Am feeling shattered after yesterday's leg workout (4 sets each of deadlifts, front squats, pull throughs and lunges). Slept almost 12 hours last night. Walk this morning was very slow but nice. Temperature is creeping up so will be mid-30s by the time I do my upper body workout this afternoon. We are babysitting this evening so hopefully she won't want too much entertaining as I can't see myself doing much apart from lying on the couch. Must keep out of their kitchen! (It's stocked with a lot of stuff we don't eat at home, and it's tempting to graze even when not hungry.)
Thursday, January 7, 2010
Vision Board
Inspired by The Fitnessista's vision board, I decided to have a go at making one of my own. So here it is:
My health and fitness goal for 2010 is to finish this year 10kg lighter than I started it
I aim to do this by walking:
Lifting heavy:
and eating well every day, with occasional treats:
I could rip this weight off quickly if I really wanted to, but I know (from experience) that it won't stay off. So I'm taking it slowly:
The text in pink is a reminder to Enjoy the Journey.
Recovery methods are getting a much higher priority this year:
And so is play time!
"I love my body and love eating great, healthy wholesome food. I love socialising and I believe in balance." (Jill Edmonds)
So that's it. I'll see it every time I walk into my office, so it will be a daily reminder of my goal.
In the words of The Fitnessista,
Have you ever made an inspiration board?? Get on it- I’d love to see it! :D
My health and fitness goal for 2010 is to finish this year 10kg lighter than I started it
I aim to do this by walking:
Lifting heavy:
and eating well every day, with occasional treats:
I could rip this weight off quickly if I really wanted to, but I know (from experience) that it won't stay off. So I'm taking it slowly:
The text in pink is a reminder to Enjoy the Journey.
Recovery methods are getting a much higher priority this year:
And so is play time!
"I love my body and love eating great, healthy wholesome food. I love socialising and I believe in balance." (Jill Edmonds)
So that's it. I'll see it every time I walk into my office, so it will be a daily reminder of my goal.
In the words of The Fitnessista,
Have you ever made an inspiration board?? Get on it- I’d love to see it! :D
Wednesday, January 6, 2010
Wednesday
10 days into my new year (I started on 28 December), and Rob says my lower body is getting tighter - yay! Off to my myotherapy appointment shortly. Seeya!
Tuesday, January 5, 2010
Tuesday
Does anyone else get nervous before their workouts? I am off to do upper body - am looking forward to it but nervous at the same time.
Monday, January 4, 2010
Monday
Yesterday was food prep day. Caught the tram to the organic shop in the next suburb, picked up some veg (though will probably do this on a Saturday in future as there wasn't a lot left), packed it in my trolley and trammed home again. Once home I made a chicken stir-fry for my lunches for the week, put together a giant tub of salad to use for morning and afternoon teas for the next few days, and cooked up a batch of eggplant, red peppers and zucchini to have for dinners. Also cooked up some roo patties and fish. So that's me covered for the next little while.
We had some white bread left in our freezer from a Christmas barbecue so got rid of it this morning. I had been having (too much of) it over the weekend: toasted then spread with butter and sprinkled with garlic powder = instant garlic bread!
Everything on track so far today. Am off to the gym to do my squat workout. Catch you tomorrow!
We had some white bread left in our freezer from a Christmas barbecue so got rid of it this morning. I had been having (too much of) it over the weekend: toasted then spread with butter and sprinkled with garlic powder = instant garlic bread!
Everything on track so far today. Am off to the gym to do my squat workout. Catch you tomorrow!
Saturday, January 2, 2010
Saturday
Did Friday's workout this morning (chin-ups are improving, yay!) and took TJ for a stroll down the bike track this afternoon. Early this evening I had my first ever Thai massage - had lots of sore bits I didn't know about but am now feeling very relaxed. I'm currently parked in the lazyboy and plan to be here for the rest of the evening. Might watch the latest Star Trek movie. Enjoy the rest of your weekend!
Friday, January 1, 2010
A New Dawn, A New Day
Love this song...
Gym is closed today so am just having a quiet day at home. Will do today's workout tomorrow instead. Shortly I'll prep a big batch of salad and some stir-fry veges to last the next few days. Might take TJ for a wander down to the shops later to pick up a few bits and pieces.
Happy New Year!
Gym is closed today so am just having a quiet day at home. Will do today's workout tomorrow instead. Shortly I'll prep a big batch of salad and some stir-fry veges to last the next few days. Might take TJ for a wander down to the shops later to pick up a few bits and pieces.
Happy New Year!
Thursday, December 31, 2009
Reduce the overall GI of your diet
7 tips for reducing the GI of your diet for breakfast, lunch and dinner and those snacks in between.
from GI News
- Replace those high GI crunchy breakfast flakes that spike your blood glucose and insulin levels with smart carbs like natural muesli or traditional (not instant) porridge oats or one of the lower GI processed breakfast cereals that will trickle fuel into your engine.
- Swap your bread. Choose a really grainy bread where you can actually see the grains, granary bread, stone-ground wholemeal bread, real sourdough bread, soy and linseed bread, pumpernickel, fruit loaf or bread made from chickpea or other legume based flours.
- Make your starchy staples the low (or lower) GI ones. Look for the lower GI rices like Basmati, Doongara Clever Rice or Moolgiri medium grain rice, serve your pasta al dente, choose less processed foods and intact grains such as barley, buckwheat, bulgur, quinoa, whole kernel rye, or whole wheat kernels and opt for lower GI starchy vegetables like lower GI potatoes (Nicola or Almera), parsnip, orange fleshed sweet potato, or butternut pumpkin.
- Learn to love legumes – home-cooked or canned. Add chickpeas to stir fries, red kidney beans to chilli, a 4-bean salad to that barbecue menu, and beans or lentils to a casserole or soup.
- Develop the art of combining. Combine high GI carbs with low GI tricklers to achieve a moderate overall GI. Lentils with rice, rice with beans and chilli, tabbouli tucked into pita bread, baked beans on toast or piled on a jacket-baked potato for classic comfort food.
- Tickle those tastebuds and slow stomach emptying – try vinaigrette (using vinegar or lemon juice) with salads, yoghurt with cereal, lemon juice on vegetables like asparagus, sourdough bread.
- Go low GI when snacking. Grab fresh fruit, dried fruit and nut mix, low fat milk and yoghurt (or soy alternatives), fruit bread etc.
Beautiful Blogger Awards
I'm honoured that the inspiring Steph nominated me to carry this post on.
Part 1 of the deal is I get to divulge 7 random facts about me:
1. I had an audition for Masterchef but didn't make it onto TV.
2. I drank so much coffee while we were on holiday that the thought of it makes me feel sick. I haven't had any since the 9th of December.
3. I'm not into shoes. I only own five pairs: 1 pair heels, 1 pair flats, 1 pair boots, 1 pair runners, 1 pair jandals. Oh, and my slippers and comp heels.
4. My favourite vegetable is asparagus
5. My favourite fruit is cherries
6. My favourite form of cardio is walking
7. My husband and I got married on our 10th anniversary. We've been together 15.5 years now.
Part 2 - I will nominate 7 more beautiful bloggers:
I nominate:
Becca
Kek
Lia
Magda
Tara
Nicole
Rae
Part 1 of the deal is I get to divulge 7 random facts about me:
1. I had an audition for Masterchef but didn't make it onto TV.
2. I drank so much coffee while we were on holiday that the thought of it makes me feel sick. I haven't had any since the 9th of December.
3. I'm not into shoes. I only own five pairs: 1 pair heels, 1 pair flats, 1 pair boots, 1 pair runners, 1 pair jandals. Oh, and my slippers and comp heels.
4. My favourite vegetable is asparagus
5. My favourite fruit is cherries
6. My favourite form of cardio is walking
7. My husband and I got married on our 10th anniversary. We've been together 15.5 years now.
Part 2 - I will nominate 7 more beautiful bloggers:
I nominate:
Becca
Kek
Lia
Magda
Tara
Nicole
Rae
Wednesday, December 30, 2009
Deloading - I'm a fan
A few weeks ago I mentioned that I would be incorporating a deload week in the week before my period, to see if it would help my fatigue around that time. I'm happy to report that my deload week last week worked a treat. I dropped my sets back and lowered the weight. This made workouts manageable around this time (no missed workouts), I didn't need the extra sleep I usually do, and my overall energy levels were better. The program I've just started incorporates a deload week in the fourth week, which should coincide well with my cycle again.
Tuesday, December 29, 2009
Walkathon
Lots of (unplanned) walking today. This morning's walk with TJ took twice as long as expected (an hour instead of 30 mins) as he met one of his 'friends' and we walked with her for a bit, then after we separated, he went racing back to find her. Then this afternoon, after a great upper body workout at the gym, I went to the supermarket to grab a couple of things for dinner. Filled up my basket, got to the checkout and realized I'd left my wallet at home. So had to walk home and get my wallet (15 mins), walk back to the supermarket (15 mins), then walk home again (15 mins). My postworkout meal barely touched the sides. Tomorrow is a day off the gym, but I will be doing a recovery activity - am booked in for a myotherapy treatment with Rob at 4pm.
Monday, December 28, 2009
Where there's a will there's a way
I was all excited about starting my new program today, but arrived at the gym about 6pm to find it shut (I forgot about the Christmas timetable). After trying two other gyms in the area with no luck, I decided to use Rob's sandbag.
Ended up doing
- squats with 80lb sandbag draped over my neck and shoulders
- good mornings, holding onto a 20lb filler bag out of the sandbag
- single leg hip bridge
- Bulgarian split squats, using the 4kg DBs I have at home
- crunches
Looking forward to doing upper body at the gym tomorrow!
Ended up doing
- squats with 80lb sandbag draped over my neck and shoulders
- good mornings, holding onto a 20lb filler bag out of the sandbag
- single leg hip bridge
- Bulgarian split squats, using the 4kg DBs I have at home
- crunches
Looking forward to doing upper body at the gym tomorrow!
Happy New Year!
Apart from our holiday to New Zealand, both Rob and I had a pretty crappy 2009. So I've decided to start my 'new year' early.
Today I'm starting a new weights program, based on The Stair Step Approach to Muscle. So I will be weight training four days per week, plus I will be doing my walking meditation five mornings per week.
Foodwise, I'm going to eat around 2000 cals on weight training days, and about 1750 on non-training days. I won't be counting calories daily; instead I've set myself up a rough meal plan and will use that as a guide (with the exception of one 'treat meal' per week).
Rob's taking my measurements today, and hopefully weekly from now on, so I'll be able to see how my body reacts to this style of training and amount of food. I'm hoping for fat loss and muscle gain.
Today I'm starting a new weights program, based on The Stair Step Approach to Muscle. So I will be weight training four days per week, plus I will be doing my walking meditation five mornings per week.
Foodwise, I'm going to eat around 2000 cals on weight training days, and about 1750 on non-training days. I won't be counting calories daily; instead I've set myself up a rough meal plan and will use that as a guide (with the exception of one 'treat meal' per week).
Rob's taking my measurements today, and hopefully weekly from now on, so I'll be able to see how my body reacts to this style of training and amount of food. I'm hoping for fat loss and muscle gain.
Saturday, December 26, 2009
The Day After
I've just finished posting all my Christmas Day food pics here. It was a very relaxing day, spent with friends (had a Christmas lunch with family in New Zealand earlier in the month). I did all the food preparation and cooking for Christmas Day. Tomorrow (Boxing Day) is the boys' turn. Rob is making French toast for breakfast. Craig will be doing pickled pork at some stage during the day (a favourite from Christmas last year) and the rest of the day will probably be leftovers (with turkey featuring heavily). There will be cricket on the telly in the background, reading outside in the sun, and maybe a game of Risk.
Friday, December 25, 2009
Merry Christmas!
Here are today's food pics
10.30am
breakfast stack (corn and sweet potato fritter, red onion, zucchini, red capsicum, mushrooms, tomato, bacon, spinach, egg, pesto)
12pm to 1pm
-cable rows
-incline DB bench press
-isometric chin-up holds
-close-grip bench press
-tall kneeling lift (core work)
2pm
rolled turkey breast fillet with brown rice and cranberry stuffing, pumpkin, steamed beans and asparagus
5.30pm
whole barbecued snapper (before)
after, on Asian coleslaw
6-6.45pm
walk TJ with Rob
8pm
garlic prawns on salad (mixed greens, cucumber, cherry tomatoes, pawpaw, spring onions), dressed with lime juice, sesame oil, fish sauce, red chilli and xylitol, and garnished with coriander sprigs and chopped peanuts
1.15am
Choc cherry trifle
(alcoholic) drinks today
1 vodka, lime and soda
3 sauvignon blancs
2 baileys on ice
10.30am
breakfast stack (corn and sweet potato fritter, red onion, zucchini, red capsicum, mushrooms, tomato, bacon, spinach, egg, pesto)
12pm to 1pm
-cable rows
-incline DB bench press
-isometric chin-up holds
-close-grip bench press
-tall kneeling lift (core work)
2pm
rolled turkey breast fillet with brown rice and cranberry stuffing, pumpkin, steamed beans and asparagus
5.30pm
whole barbecued snapper (before)
after, on Asian coleslaw
6-6.45pm
walk TJ with Rob
8pm
garlic prawns on salad (mixed greens, cucumber, cherry tomatoes, pawpaw, spring onions), dressed with lime juice, sesame oil, fish sauce, red chilli and xylitol, and garnished with coriander sprigs and chopped peanuts
1.15am
Choc cherry trifle
(alcoholic) drinks today
1 vodka, lime and soda
3 sauvignon blancs
2 baileys on ice
Thursday, December 24, 2009
Chemical cocktail anyone?
Last night I used my new book to learn a bit more about the potential effects of additives found in products around our house. Here's what's in caffeine-free diet coke (Rob has it with his rum):
150d Best avoided. Potential effects: gastrointestinal problems; asthma
338 Caution advised. Regarded as safe in food use at low levels; excess may lead to tooth erosion and calcium loss in bones
330 Safe for most people. Regarded as safe in food use; stomach cramp, diarrhoea, skin rash and bloating occur rarely.
951 Potentially hazardous to health. Potential effects: headache; asthma; seizures; insomnia; memory loss; causes malignant brain tumours, cancer and leukemia in rats
950 Best avoided. Apparently produced tumours, leukemia and chronic respiratory disease in animal studies; not adequately tested.
211 Best avoided (petroleum derived). Potential effects: skin irritation; headache; stomach upset; asthma; hyperactivity; avoid if aspirin sensitive
150d Best avoided. Potential effects: gastrointestinal problems; asthma
338 Caution advised. Regarded as safe in food use at low levels; excess may lead to tooth erosion and calcium loss in bones
330 Safe for most people. Regarded as safe in food use; stomach cramp, diarrhoea, skin rash and bloating occur rarely.
951 Potentially hazardous to health. Potential effects: headache; asthma; seizures; insomnia; memory loss; causes malignant brain tumours, cancer and leukemia in rats
950 Best avoided. Apparently produced tumours, leukemia and chronic respiratory disease in animal studies; not adequately tested.
211 Best avoided (petroleum derived). Potential effects: skin irritation; headache; stomach upset; asthma; hyperactivity; avoid if aspirin sensitive
Wednesday, December 23, 2009
Useful Reference
Today I picked up a copy of The Chemical Maze. It lists the potential health effects of food additives and ingredients in cosmetics and personal care products, so you can choose safer products.
Tuesday, December 22, 2009
Christmas menu
Here's what I've got planned so far:
M1: Breakfast stack (sweet potato and corn fritter topped with lean free-range bacon, chargrilled veges, a free-range poached egg and a drizzle of pesto)
train (our gym is open until 1pm on Christmas Day)
M2: Organic turkey breast fillet roll with cranberry and brown rice stuffing, served with steamed asparagus and green beans
M3: Whole barbecued snapper with Asian coleslaw
M4: Garlic prawn salad
M5: Choc-cherry trifle (made with ricotta)
Will fit in a walk at some stage as well.
Last year I posted pics throughout Christmas Day of what I ate. I am planning to do the same this year. You're welcome to join me!
M1: Breakfast stack (sweet potato and corn fritter topped with lean free-range bacon, chargrilled veges, a free-range poached egg and a drizzle of pesto)
train (our gym is open until 1pm on Christmas Day)
M2: Organic turkey breast fillet roll with cranberry and brown rice stuffing, served with steamed asparagus and green beans
M3: Whole barbecued snapper with Asian coleslaw
M4: Garlic prawn salad
M5: Choc-cherry trifle (made with ricotta)
Will fit in a walk at some stage as well.
Last year I posted pics throughout Christmas Day of what I ate. I am planning to do the same this year. You're welcome to join me!
Friday, December 11, 2009
What they don't tell you about Christmas pudding and friends
Some interesting facts and figures from an email newsletter I received recently...
2 Lindor balls contain 156 calories including 9g saturated fat. You would get the same amount of calories out of 3 whole punnets of fresh strawberries or the same amount of saturated fat out of about 1kg baked turkey breast. It would take about 35 minutes of very fast (7.6km/hr) walking to burn off 2 Lindor balls.
1 small serve Christmas pudding contains 297 calories and 2.5 tablespoons sugar. It would take about 65 minutes of very fast walking to burn it off. Instead of the pudding you could have a large serve of fresh king prawns or roast turkey breast, for the same or less calories, with zero sugar.
1 medium glass white wine or 1 can Coke will give you about 110 calories and will take about 25 min very fast walking to burn off. The wine contains about 15g alcohol or the Coke contains about 1.7 tablespoons sugar. For the same amount of calories you could have 54 cans of Diet Coke.
1 medium Darrell Lea chocolate Santa is equivalent in calories to about 2.5 hours very fast walking. It contains about 3.5 tablespoons pure sugar and 3 tablespoons pure fat.
A fairly restrained Christmas dinner (no second helpings) of: 1 serve plain roast turkey breast, 1 medium roast potato with garden salad. 1 small serve Christmas pudding with brandy custard. 2 chocolates and 2 glasses wine = 1,163 calories including 60g sugar and 30g alcohol. If you powerwalked at 7.6km/hr (as fast as you could possibly go) it would take you 4.9 hours to burn this off if you are a 60kg woman, or 3.5 hours if you are an 85kg man.
If you had fresh fruit salad instead of the pudding and custard, left out the chocolate and drank diet soft drink instead of wine you would cut the calories by more than half (down to 542), slash the sugar by two thirds and completely eliminate the alcohol. You could burn this off in just over two hours walking if you are a 60kg woman or 1.5 hours if you are an 85kg man.
2 Lindor balls contain 156 calories including 9g saturated fat. You would get the same amount of calories out of 3 whole punnets of fresh strawberries or the same amount of saturated fat out of about 1kg baked turkey breast. It would take about 35 minutes of very fast (7.6km/hr) walking to burn off 2 Lindor balls.
1 small serve Christmas pudding contains 297 calories and 2.5 tablespoons sugar. It would take about 65 minutes of very fast walking to burn it off. Instead of the pudding you could have a large serve of fresh king prawns or roast turkey breast, for the same or less calories, with zero sugar.
1 medium glass white wine or 1 can Coke will give you about 110 calories and will take about 25 min very fast walking to burn off. The wine contains about 15g alcohol or the Coke contains about 1.7 tablespoons sugar. For the same amount of calories you could have 54 cans of Diet Coke.
1 medium Darrell Lea chocolate Santa is equivalent in calories to about 2.5 hours very fast walking. It contains about 3.5 tablespoons pure sugar and 3 tablespoons pure fat.
A fairly restrained Christmas dinner (no second helpings) of: 1 serve plain roast turkey breast, 1 medium roast potato with garden salad. 1 small serve Christmas pudding with brandy custard. 2 chocolates and 2 glasses wine = 1,163 calories including 60g sugar and 30g alcohol. If you powerwalked at 7.6km/hr (as fast as you could possibly go) it would take you 4.9 hours to burn this off if you are a 60kg woman, or 3.5 hours if you are an 85kg man.
If you had fresh fruit salad instead of the pudding and custard, left out the chocolate and drank diet soft drink instead of wine you would cut the calories by more than half (down to 542), slash the sugar by two thirds and completely eliminate the alcohol. You could burn this off in just over two hours walking if you are a 60kg woman or 1.5 hours if you are an 85kg man.
Wednesday, December 2, 2009
Saturday 28 November to Wednesday 2 December
Saturday
Didn't get very far today.
This morning we left Queenstown and headed over the Crown Range Road. We stopped at the Cardrona Hotel for a Devonshire tea. This place has a great garden bar and a very friendly cat!
Then we drove into Wanaka, the next main town over from Queenstown.
The weather was lovely and after looking round town we sat on a park bench by the lake enjoying the view. It was so relaxing we decided to find some accommodation with a view and get a bottle of wine to share.
Sunday
We drove to Mt Cook, New Zealand's highest mountain.
We walked up to look at Tasman Glacier and the icebergs in Tasman Lake.
After that we had a bit of driving to do as we wanted to get as close to Christchurch as we could. We ended up pulling into a camp gound in Geraldine (about an hour out of Christchurch) just as the camp office was closing at 9.30pm. We got a cute little cabin to stay in for the night.
Monday and Tuesday
We stayed in Christchurch at a family friend's house. This was the highlight of our stay in Christchurch.
Wednesday
This morning we left Christchurch and headed north to Kaikoura. We are lucky to have a friend's holiday home to stay at here. It's wet today so will probably be in front of the fire with a DVD tonight. Tomorrow we might go whale-watching.
Stay tuned!
Didn't get very far today.
This morning we left Queenstown and headed over the Crown Range Road. We stopped at the Cardrona Hotel for a Devonshire tea. This place has a great garden bar and a very friendly cat!
Then we drove into Wanaka, the next main town over from Queenstown.
The weather was lovely and after looking round town we sat on a park bench by the lake enjoying the view. It was so relaxing we decided to find some accommodation with a view and get a bottle of wine to share.
Sunday
We drove to Mt Cook, New Zealand's highest mountain.
We walked up to look at Tasman Glacier and the icebergs in Tasman Lake.
After that we had a bit of driving to do as we wanted to get as close to Christchurch as we could. We ended up pulling into a camp gound in Geraldine (about an hour out of Christchurch) just as the camp office was closing at 9.30pm. We got a cute little cabin to stay in for the night.
Monday and Tuesday
We stayed in Christchurch at a family friend's house. This was the highlight of our stay in Christchurch.
Wednesday
This morning we left Christchurch and headed north to Kaikoura. We are lucky to have a friend's holiday home to stay at here. It's wet today so will probably be in front of the fire with a DVD tonight. Tomorrow we might go whale-watching.
Stay tuned!
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