How to lose weight....

So I thought I would details my plan...things that I feel works....and has worked for me in the past.....on how to lose weight...the Kazz way ;) Keep in mind there are plenty of ways to lose weight....this is simply what works for me. So here we go.....

FOOD

This is a very general rule. If you are over 100 kilos eat 1800 calories....if you are under 100 kilos eat 1500 calories...do this for 2 weeks....then see how the losses are going....if you are losing too rapidly add 100 calories....if you are not losing deduct 100 calories (and keep doing this weekly till you get your losses at the right pace...aim to lose 500 grams to 1 kilo per week)

Eat clean/unprocessed foods

Limit your grains in the evenings.

Calorie cycle (I am not doing this currently but for my body I swear by it)


EXERCISE

This will be different for everyone. Walking is a good place to start. If you have been exercising for a while....aim to incorporate cardio, strength training and flexibility work.

For myself the aim will be 5 days of cardio per week - at least 2 days of strength train and 1-2 days of flexibility work (pilattes, body balance, yoga)

For myself personally this year I will be aiming to do a mix of group fitness classes : boxing, body pump, body balance, pilates, TTT, zumba and my gym is introducing metafit and HIIT classes which i will hopefully have the guts to attend LOL

SLEEP

Dont underestimate....get the appropriate sleep. Not just enough to get by but how much your body feels best at. For me that 7.5-8 hours. So i try and make sure I am trying to get to sleep at least 8 hours before my alarm will go off.

RELAX

Its important to give urself some you time and relax. Whether its reading, painting, playing computer games, whatever....some downtime to just relax is very healthy for you

ENJOY THE JOURNEY

This is something fiona use to tell me. When i enjoyed the journey (ie at the gym, enjoying it, cooking and experimenting with recipes) i always did so much better then when i tried to force it. Find some clean recipes....and try and cook (and trust me im no great cook!)....when we do that we feel proud, we feel like we are accomplishing, these things make us feel confident and happy....and thats how we need to feel to be successful :)

So thats it....thats the keys that work for me!

Happy new year :)

My plan was to write this post last night but I fell asleep way too early LOL

So yesterday I went out with Tania and Martine for lunch, We shared a entree of bruschetta and i had a pasta with a rose sauce with chicken and avocado. Was very good to catch up with them and just talk :)

So here is my goals....of what I want to accomplish, want to buy, want to do:

To accomplish:

1. Lose 25 kilos
2. Squat and deadlift between 50-65 kilos (50% of my body weight)
3. Be able to do low pushups
4. Build up to 17.5 kilos on each end of body pump bar for squats, 7.5 kilos on each end of pump bar for chest and back track.
5. Run 5km (I may not get small enough to do this one)

Want to buy:

1. Gold necklace with a charm of significance
2. Winter trench coat and winter parka
3. Winter boots
4. Make up
5. New dinner set/cutlery/saucepan set
6. Thermamix (maybe)
7. Gold ring

Want to do:

1. Find the perfume that is "me"
2. Go see a movie or a live performance once a month
3. Read more
4. Colour
5. Look at getting back into cross stitch
6. Start running again/try park run
7. Do more things that make me happy
8. Spend more time with friends who are on this journey with me and also expand my social life
9. Put in 100% at the gym

I am very aware that the best way (for me anyways) to have a good headspace for this journey, is to acknowledge all the good in my life, look around and see all the things i could be doing (last year i was definitely in a rut of work, computer at night, sleep)...I really want to embrace all my hobbies, goodtimes, friends....I think by doing that and being happy (which I honestly feel at the moment...I am very aware of how blessed and grateful i am) when we feel better about our life....when we are productive, proactive, grateful....the more likely we are to be successful at this weight loss gig.

Because it is the first day of the year, I will update the weight :) Prior to xmas (21/12) i was 122.7 when I got home and weighed on my birthday (30/12) i was 123.8 and today (1/1) i was 122.5 kilos...so its all moving in the right direction :) Official weigh in day will be wednesday when ill check my waist measurement too (was 102cms on 30/12)

Have a great day all :)

Happy birthday to me :)

So yep it was my birthday. Initially my plan was to do pump and balance today...but the sunburn was too sore....even hurt just walking (on my thighs) but its much better this evening. The sunburn on my foot is starting to itch so i am guessing it will be peeling soon (unless all the aloe helps avoid that)

So i completely stuck to my eating even tho was my birthday today. Tomorrow i am going out for a birthday get together...i will prolly have some bruschetta and lasane...ive tracked it...tracked the rest of the day...and while my protein wont be at 180 grams it will be close. As it turns out i have to fast tonight as i will hopefully be having blood tests in the morning...so wont be eating breakfast anyways which means I have a few more calories to splurge on lunch.

My plan for new years eve is going to be all about me :) Going to go out for a walk in the evening (i have done that most past new years), if i can find a bath plug (mine is lost and my foodland didnt have one but i will try coles tomorrow arvo) i will have a relaxing soak in the tub then tomorrow evening either read, colour or chill watching netflix, and then BOOM new years day, I will be back at the gym on monday (pump and balance at lunch time) and ready to start kicking some ass with this years goals...putting in 110% at the gym, being on track with my calories and macros, exercising 60-90 minutes for 5 days a week, sleeping 8 hours a night....and embracing this is a lifestyle change not a restrictive go insane in the gym diet :) I want to be more about making small changes, implementing structure and above all enjoying the journey! Oh and I also want to try a new recipe every week!

Thats about it...I did weigh in this morning...I had a gain (but this was xmas week!) so a 1.1 kilo gain, and my waist measurement had stayed the same. I think tho....that was mostly fluid as im sure my body is very, very dehydrated due to the sunburn :)

Its not complicated

Well i didnt post last night! Slack ass I am :(

Yesterday we ventured to the beach where i got a tad of sunburn (ok a lot of sunburn) specifically on my thighs and feet. I have since been lathering them in aloe :) Then last night we went out for dinner....I had carbonara (basically to end the holiday LOL) was very delishus tho.

Today has been adventurous....and shocking to say the least. So today I flew home. Was a hours drive to the airport...we had some lunch then I got on the plane. Well its a smaller plane. The seatbelt did up (just) but i literally had to squeeze myself into the seat...it was like the seat had a muffin top. The left arm rest dug in me the entire trip and the right arm rest didnt go completely down. So I was so uncomfortable and thinking I am not taking another flight till i am under 100 kilos. Then in the skinny aisle the hostess had to push the drink cart....as she came to go past me i could see her looking to see if she could fit...omg it was a awful feeling, i felt it skim past me but thankfully it did fit. It seriously was the worse flight i could not get off that plane fast enough. And it was a HUGE reminder that the time of fun is over .... time to knuckle down with my eating and exercise. I really am hoping my sunburn is improved a bit tomorrow...i feel like a invalid at the moment LOL and a shower is a nitemare :(

So I finished Khloe Kardashians book and now i am reading a book called "half-assed" which i am finding a VERY easy read (about a weight loss journey). If you know any other good books that are inspiring or motivating whether about a weight loss journey or not....please let me know!

Tomorrow its back on track....and i think its kinda good to get back on track on a significant day....and well tomorrow is my birthday so to me it seems like the perfect gift. I would like to lose 25 kilos in the next 12 months which would put me under 100 kilos...it also equates to less then 500 grams a week to lose on average which is definitely do-able. So yay happy birthday to me :)

For anyone interested....i will be eating 1800 calories (my macros initially will be protein - 180, carbs - 135 and fat 60) with 60-90 minutes of exercise 5 days a week with one cheat meal per week...thats the plan....nothing overly complicated!

Time to climb some stairs!

Well im starting to sleep in too much! 10am this morning lol

Today we went out and saw a few more tourist sites...including lots of stairs! LOL

.

I finished reading Khloe Kardashians book...was a great read!

This morning i logged on to youtube and checked out the people i follow....a lot of them are online personal trainers....some train people in bikini comps....some just meal planning....and some are both meal planning and exercise workouts. Anyone ive always been keen to get it thru one of them to get a idea of a starting point for my macros....so anyway as a christmas "gift" one was offering it free for 30 days that you can cancel if you wish not to continue after the first 30 days. So its not the exercise i need help with...I know at my current weight i just need to move doing a mix of cardio, strength and flexibility work. So i got the meal planning...which it is personalised and i should receive in the next 24-48 hours...i doubt ill keep at it long term...i more was interested in the starting point :)

One of the other things i thought about when climbing those stairs today was how....i dont push myself at the gym anymore....my sister was saying how my niece had to hold a plank at school one day this year before being allowed to do something....whenever i get told to do a plank....i think...oh 30 seconds is respectable...i just do a exercise till its "acceptable"....i go thru the sessions just going thru the paces instead of thinking i want to do 100% best.....of how each individual exercise is reshaping me and benefitting me....

Tonight for dinner is home made butter chicken (670 calories) made from scratch in my sisters thermomix...super looking forward to it!

Boxing day

So christmas day is over!

We were up kinda early on xmas day. I got some nice pressies...colouring book, pens for it, hair straightener, pete evans cookbook. Foodwise I was pretty damn good....only thing i ate too much off was my sister has a thermomix and made homemade crumpets...they were the bomb...and i had too many of them. But i didnt pick much and while i was served xmas pudding and cream i only ate a small section of it cos i didnt like it.

Two we went out to seal cove (cove where lots of seals hang out) and murphys haystacks..large rocks shaped by erosion. I only have tomorrow and monday here and then head home on tuesday.

Being away from life and everything has been good. Streaky Bay is just a lil country town and it really is good for self reflection. I am quite clear that 2016 i will be incredibly selfish about me and my weight loss journey. I am so ready to get back in to the gym. But its allowed me to focus on some other things too. I am setting a rule...no laptop in the bedroom...I think it makes me lazy. I want to do more "things" I want to read more (am currently reading khloe kardashians book) (any recommendations of books....especially motivating books let me know!), I really have enjoyed the colouring in, I would like to get back into cross stitch. I want to go to more live shows, and more movies. Focus heavily on cooking at home more (or putting more effort into trying new recipes), organic foods. Possibly look at doing park run on saturdays. I think by also doing these other things, it will help me relax, decompress, and be happier....i know with weight loss its not just diet and exercise its also the mindset. Also one thing that has been REALLY bad lately is my lack of sleep...back to focusing on 8 hours of sleep a night.

I also wanna focus on making my home more organised and ive really not spent money on my home in years....so freshening it up again. And also freshening me up a bit....i dont wanna shy away from spending money on me whether for hair appointments, makeup, clothes or whatever.

Merry Christmas :)

Another lazy day! LOL im so in the holiday swing...i didnt shower till 4.30pm! LOL That said ive been up and dressed since 8.30am and out at the shops and stuff.

My food coach (from fernwood) emailed me today and told me to have tomorrow off from calorie counting :) Im not too concerned...i will have some xmas pudding and will try and eat more ham, turkey and salad. If the weather is good we will go to the beach in the arvo as well altho it feels like a cool change is coming in.

As i think i mentioned yesterday my sister has a thermomix and using it a LOT so pretty much everything i am eating is home made,

Once i get home (night on 29th) i will be changing my food a lil (after advice)...breakfast will prolly become 1/4 cup of oats, tablespoon of peanut butter, and scoop of protein powder and weekends will be 50 grams bacon, 1 egg (i do love my eggs!), avocado and some vegies (spinach/mushies/tomatos) My dinner meal will change to a max of 10 grams of carbs (grains) which is how i use to eat when i lost weight before...so slowly will start making changes. My first full day back in Adelaide i will be hitting the gym and starting my new schedule. I read a meme yesterday that said 2016 is going to be a selfish year...all about me....and i must admit for me....my health is going to be my top priority.

My fitbit has also crapped itself! Wont sync...the time is incorrect...when i got it tho i got a extended warranty altho i am not sure where all the paperwork for it is (as i am in streaky bay i cannot currently check) but i emailed the store...they said to bring it in with id and they will replace it. They have a nice mint coloured one now so with luck i can get that. Tonight we are having fish and salad and i think us adults may be opening a bottle of champagne with fresh strawberries :) I last drank 2 years ago! LOL So i will have a glass and enjoy it!

Okies not much else going on...merry xmas all...enjoy tomorrow !

Day 4 on track.

I slept in today so didnt go for a walk. With it being so hot...i need to do it early in the day. Tomorrow i will really aim to do it.

Food wise today has been good. Oats and protein powder for breakfast...lunch was a wrap with ham, cheese and salad and my niece made lil cinnimon muffins (not fried...made from scratch and cooked in a muffin tray in the oven) and a quest bar. Tonight for dinner is mushroom risotto and i might have fruit and yoghurt after dinner :)

There is really not too much else to say...wanted to post cos i want to do that daily...but really not a exciting one :) Glad for day 4 back on track tho :)

Making the best choices where I can :)

So I was up early today and at the hotel gym by 7am :) I did 15 minutes on the treadmill at a incline of 10...i then did 10 minutes at level 1 and threw in a few jogging sprints! :) Funny, no one else was in the gym and had it to myself and didnt really worry about falling. I then did some rows, LAT pull down and chest press followed by 5 minutes on the cross trainer. I burnt a total of 415 calories in 40 minutes.

We didnt have a home base today so my options werent perfect early in the day...bakers delight this morning (i had a ham & pineapple pizza which was 437 calories. Lunch we went to kfc and all i got  was a original burger (no cheese or anything) which was 440 calories and while the girls had chips I had 25 grams of flava beans which i had bought with me :)

Tonight my sister cooked a green chicken curry and rice for dinner. No processed crap in it...that was only 417 calories....and she has some home made sorbet which i will have for dessert. My aim is to stay under 1880 cals while on holidays....a lil higher today and hit 1906 cals...but considering my options i thought i did well.

I went to the shops earlier and bought oranges, apples, bananas and strawberries and greek yoghurt....so i can have some healthy snacks over the next few days.

Tomorrow is suppose to be pretty warm so im planning to go walking down the beach when i wake :) Will be a early night tonight...am sleepy....will be keen to catch up on sleep.

Oh I am reading Khloe Khardasians book "Strong looks better naked"....so good...Ill post more about it once I finish it but I am really enjoying it :)

It's all good :)

One of my focuses is to be updating my journal a lot more.

I wanted to explain....regardless of any relationship/emotional dramas....for the most part i am in a very happy place :) I live a blessed life...I have a secure job, secure home life, friends, family....enough money to do all the things I choose to do.

I am in control of any choices, decisions i make and being proactive is generally i find the best way to deal with anything. The relationship thing is definitely over...a small miracle would need to happen for me to consider anything further. My focus now and for 2016 is not a relationship...its me, my health, my weight. I am investing just way too much money for it not to be the focus. Hopefully come the last half of 2017 i can start to do all the things i want....the dating, the travel etc.

So.I weighed in this morning. So here are the stats:

Weight : 124.7 kilos
Chest : 110.5cm
waist : 102cm
thigh (right) : 82cm
Hips : 156cm

My plan for tomorrow is to get into the gym and do body pump at lunch time....then home for lunch and not long after i will be heading to the airport :) Spending the night at Port Lincoln tomorrow night before we drive to Streaky Bay on tuesday.

Did go out for lunch with Tania today. So good having someone who has similar goals...time to kick some ass! :)

The Plan

So a bit of a overdue post. WOW where do I start?

The on again off again involvement I mentioned a few posts ago has been on again and off again some more. While I care for this person very deeply we have a fundamental difference in how we deal with issues. I am a talker and want to discuss and resolve issues....she just prefers to not discuss things or talk at all. And that is most likely going to be the downfall of anything. As i type this we are definitely OFF. And i think i just need to get thru this "hump" i need to avoid contact and "do me" and hopefully in a few weeks time it will not have the same impact it currently does.

But as this is a weight loss journal lets discuss that eh? So to answer questions...no im not sticking with weight watchers. To me the fact they dont differentiate natural sugar vs added sugar vs fake sugar i dont agree with...also i feel it is really simply a low carb way of eating and also i had no end issues with the app.

So i now have a bit of a plan. Firstly on 31/12 I am going to the doctors and organising blood tests to be done that day...going to ask for sugar, cholesterol and liver ones to be done. I will also get my doc to check my blood pressure...Ill then get them redone in 3 months ... as a additional way to track my progress.

18/1 my gym has a body scans being done so I have already booked in for a appointment for that and will hopefully get one done every 6 weeks or so.

I was going to wait till January 1 to get back on track but sunday I am suppose to be going walking with Tania down semaphore....so I figured since that will be a healthy start to the day I will get back on track that day! I will also do my measurements, take a photo and weigh. Ill take my tape measure with me whilst away and measure my waist 7 days later and then again December 30 i will do a official weigh in, measurements etc and then leave the weigh ins at wednesday.

I have someone coming to collect my foxtel box on monday...(foxtel hadnt sent me the details to send so some repo company is coming to collect it LOL...) but hopefully i will manage to get to pump lunchtime monday and then tuesday morning i will use the hotel gym...and then while in streaky...walking and swimming at the beach will be the activity :) I am soooooooooo ready to kick ass and make 2016 a success!

Here we go.................................

So I made some decisions. Firstly ive had it with the weight watchers app...LOL...im going back to what has worked for me in the past...simplicity of counting calories. Got out Jillians book and did some calculations....she recommends 1850 a day for me to lose half a kilo a week...as i am not really exercising at the moment I will drop down to 1800. But my focus will be more on my macros..aiming for 158 grams of carbs, 135 grams of protein and 70 grams of fat. This time if i plateau out instead of jumping to lower the calories i am going to play around with the macros more.

Daily blogging....I want to go back to daily blogging so here and on instagram...I want to take a photo everyday for instagram. Mondays will be a front body shot....with my weigh in result as a form of accountability.

Goals....I have set goals for the following weights:

119.9 kilos - make up
114.9 kilos - Perfume
109.9 kilos - a ring
104.9 kilos - Boots
99,9 kilos - A gold necklace with some form of meaningful charm
94.9 kilos - eyelash extensions
89.9 kilos - Kardashian handbag
84.9 kilos - Dress
79.9 kilos - Withdrew $300 for a LJ shopping spree
74.9 kilos - tattoo

I think i mentioned i have signed up for 3 PT sessions a week this coming year. My first one is booked for January 5, I have January 4 off and ill return to the gym that day and most likely do lunchtime classes (i have the day off)

As i am counting calories i doubt ill attend ww meetings. I will talk to my coach (who is a friend after xmas about it) maybe ill go in and weigh once a week. I am still glad I purchased the ww goods i did. Their new cookbook is amazing and I plan to cook out of it once a week. And their scales I am so happy to have good reliable scales :) and I think their magazine is good too especially for recipes. I really want to get to double digits in 2016 and also have a much fitter look then I currently have. I really want to get into boxing classes, pump and balance as much as I can. And with luck get back into running....ill possibly look at doing the park run on saturday mornings towards the end of the year.

I have 5 work days then just over 2 weeks of destressing (one week in streaky bay) and im soooooooooooooo ready for the down time...but I am also SO keen for January 2 which will be my first day back at the gym...good things for 2016 I feel :)

WW SmartPoints vs Calorie Counting

So i am on day 5 of SmartPoints...and ill be honest...not convinced about it. I went back to ww for the community support...apart from a facebook group I dont know ive really sensed a "community". With SPs for those who dont know...they use the kilojoules as the base of the points of food....then they are lowered if high in protein and increased if high in saturated fat or sugar. An example is a xmas individual mince pie...is 23 points. I agree sugar is not good for us....but in my opinion they are lumping everything in one category. My big issue is honey. 1 tablespoon of honey is 6 points! Honey is a natural sugar, and if you use manuka honey incredibly good for you. I actually ate honey every day I lost weight....so really struggle with this. I just dont think its correct to put honey in the same category as all other types of sugars. To give a comparison...a tablespoon of honey weighs about 15 grams and that is 6 points....12 grams of cadbury chocolate is 3 points.............
 My other issue if you look at the ww page is they tell you to keep your sodium under 2300mg (which is very sound advice) but how can you track that with weight watchers apps?

When i think about calories it does seem simpler to me...non confusing...i can guage my protein, fat and carb content...i can monitor sodium. I feel like I am going to go back to calorie counting...but im resisting just yet cos im paying for weight watchers. I also HATE the weekly points ... just give us a number and let us stick to it...anyway thats my opinion!

I must say tho soooooooooooo glad i have the weight watcher scales and i do love the weight watchers cookbook but I most likely will revert back to counting calories.

That said i know some people are having GREAT success on it! Like i said tho...im still unconvinced.

Ive been going back thru my journal .... from the beginning...and im realising im not that far off where I was. I think for a long time ive felt its not "essential" i get back on track. Reading the early days off my journal....the ankle and knee pain...the fluid retention in my feet and calves...I really need to get back on track tomorrow.... and permanantly. One of the things i did notice when i was doing well with my weight loss in the beginning was i focussed on non food goal rewards...and they were all things for "me" to help me feel better about my presentation etc...i created a list last night:

perfume
eyelash extensions
tattoo
winter boots (like cowgirl ones!)
make up
jewellery
Handbag

I also think i need to "do more"...there are so many things i want to do .... but i dont cos i dont wanna go alone. Movies, live theatre, expos, displays....whatever...I might set a goal for next year to do one thing per month by myself.

Okies thats enuff for today :)

The day before....

So firstly, thank you to those who privately messaged me about my last post :) Id like to say its all been calm in relation to that since LOL but id be lying ;) We have had two conversations...one went okay...one not so much LOL....but that just convinces me more and more it was the right decision, just avoiding her as much as possible.

The heat has been awful here :( Ive had a moment where i was making my oats this morning and in the time it took me to get up to make them thought i would faint! UGH!

But the good news is SmartPoints starts tomorrow for me! I am super excited for that. Tomorrow morning i will weigh in, tomorrow night i am heading to the gym....the plan is body balance, 45 minutes on the treadmill and if not too hot zumba. I will then take some "starting SP" photos when I get home....I have no shorts that fit me but i will take photos in tank tops with my stomach exposed (sorry world!)

From what I think when i did a squizzy at the points early...I will be on 40 dailies....42 weeklies....and a goal of 49 weekly fitpoints. And of course knowing how my body works best I want to calorie cycle..so the plan will be:

monday : 51 SPs
tuesday : 40 SPs
wednesday: 40 SPs
thursday: 51 SPs
Friday: 40 SPs
Saturday: 60 SPs
sunday : 40 SPs

So i will weigh in monday then every wednesday after that (presuming they let me change my weigh in day)

My plan is to get my protein up and also my good fats up....I remember a few years ago I was following a plan where it was high fat & protein and moderate carbs and my body shape at the time changed significantly so I will be focusing on that again. Things like avocado, olive oil, nut butters, semi dried tomatos etc. My one concern is whether I can hit the points by eating whole foods. Protein foods have significantly dropped....and lets face it 40 or 51 points is a big ask to hear. On saturdays will be fine because i go out for dinner...during the week may be more of a struggle. I really want to limit my grains to oats in the morning, and 1/2 cup rice or barley or 2 slices of bread...and avoid grains at dinner....but we will see how it goes...the annoying thing is it starts for me tomorrow and i cannot track until tomorrow!

Weigh in week 3 :)

So I weighed in - down another 800 grams :) So the stats are:

-4 kilos lost in 3 weeks
-3rd lost in a row
-2.1 kilos to go to hit my 5%
-total loss of 54.2 kilos

So i am pretty happy with all that :) I have really focused on eating non processed and it seems to be paying off.

Exercise wise...I didnt go to the gym last night as I had weight watchers meeting but I did do over 20,000 steps. Tonight I did go to the gym and did a 30 minute TTT class (my thighs and butt may never recover lol) then a 30 minute weight session and 30 minutes on the treadmill...so worked out for 90 minutes. Tomorrow night i am planning to do 45 minutes on the treadmill and then 45 minute zumba class.

I am really looking forward to the new weight watchers plan....kinda seems like you cannot fail on it! As a xmas gift to myself i am buying a "kit" next week....the new ww scales, 6 month magazine subscription, cookbook and a few other bits and pieces :)

I am in a very good head space for my weight loss...I think it is a LONG time since i felt so in the right head space. Taken me a long time...but i think the whole "gotta eat non processed food" has finally sunk into my brain!

Okies...time for sleep....5.30am comes early!

Uh oh....those damn scales....

So my scales seem up by about 2 kilos. I havent gone over my points in fact when the scales first went up I had only eaten about 3 weekly points. Anyway normally this would mean I go off track...but no...I am pretty sure i know whats going on. Mostly I think its lack of exercise and eating too much carbs and processed foods.

So i am planning to head back towards more of how I ate before when I lost weight. One of the issues is some of the foods i ate before....because i ate the same thing day in and day out...i cannot stand the thought of LOL. That being mostly weetbix and burgen bread. So breakfast will be oats and protein powder and water (which i love) or scrambled eggs with vegies (which I also love). I plan on having a sandwich for lunch and dinner just protein and vegies and some kind of fat. I did think of doing healthy and filling...but...the big reason i didnt is that salmon fillets are not included. My snacks is prolly my biggest downfall...im gonna have a banana and peanut butter for morning tea....and afternoon tea a apple with a cheesestick or sultanas and a protein shake....I need to make sure I eat foods I like so I will stick to it.

Exercise wise I really need to ramp it up this week. This week should look like this:

monday : 50 minute walk
tuesday : TTT class and PT session
wednesday : cardio (slow steady state on treadmill) followed by zumba class
thursday : Body pump class and PT session
friday : body pump
saturday : body pump + body balance

Hopefully the scales will start to move down over the next day or so but ill suck up whatever the scales say and move on :)

Update

So i went to weigh in on monday night and lost 2.7 kilos which i was very happy with...then walked home which took 30 minutes so a lil bit of exercise.

Tuesday I returned to the gym. My plan for the week was simply to do 2 PT sessions and 1 class. The 2 PT sessions i did. Tuesday we did boxing and thursday we did a cardio/weights session. The weights I did was 20 kilos on chest press and 10 kilo bar for military press. The plan is tomorrow I will go in and do Body Pump. Returning to the gym this time I feel a lil different....I just feel headspace wise I am ready to increase my workouts. I know when you add in the gym it can sometimes do crazy things to the scales but more important then that is to remember all the added benefits to the gym....mental health, cardiovascular improvement, strength and even for me a sense of appetite suppresent.

Next week I finish work either at 5pm or 5.30pm so another week where my gym time will be limited...also on the saturday I have an appointment at home at 9.30am so I cannot make the gym...but the plan will be:

monday : 30 minute walk
tuesday : PT followed with 20 minutes cardio
wednesday : Rest day
thursday : PT followed with 20 minutes cardio
friday : Rest day
saturday : Rest day

So as you can see....its still not a big exercise week...but that is mainly due to finishing work so late. I could theoretically go to the gym tuesday and wednesday before work. The classes those mornings are tuesday there is a RPM class and wednesday a boxfit class....but maybe instead of doing either I might just go in and do some cardio for 45 minutes each morning. Following this week I am back to early finishes which means I have more choice of classes.

Weight wise....well ive kept a eye on the scales this week...and not looking promising LOL....i may even have a small gain - which is not uncommon when I have had a big loss the previous week. I am sure the heat we had the last few days hasnt helped either...but just gotta keep plodding on. Admittedly this week I havent really had my oats and protein powder for breakfast ... have been opting for fruit toast....so should knock that habit on the head. Will keep working at it all :)

Catch up time!

Something has happened over the last few weeks...and last night it made me realise something. Now I cannot go into everything that has occurred. But its to do with relationships.

A few years ago I dated someone....it (obviously lol) didnt work out...at the time i remember being out running with fiona saying "no more" "im too old for these games" Now i am not blaming this for my weight game...but we know our mindset is a huge part of weight loss..I do think it contributed to my mindset.

If you go back to one of my first posts on this journal back in 2006 (might even be the first one) ok was the first one...i checked in fact it was in the first sentance:

Day 1 of my journal

Welp this is it .... the new blog/journal. Lemme brief you all were im at...for those who don't know me i am 38 years old, single, lesbian. And wanting my life back .. oh and a girlfriend to go with it would be good too =) 

Getting a relationship and getting my life back were my goals. Simple as that. It wasnt about a number on the scales...and it wasnt about a dress size. But along the way....my first "dating experience" when id lost the weight when it didnt go how i wanted i threw the towel in. A conversation last night where I was asked some things made me realise you know i do want a relationship...the whole hog...not just talk to someone online....but the whole kit and kadoodle. I am not saying tomorrow i am going on a date lol....but it needs to be a goal....and when I admit that to myself that that is what I want....I get a clearer clarity....cos along with that comes the whole "getting my life back" part...I wanna jump on a plane and travel....i want to experience new cultures....i want to enhance my friendship base....i want to have more "experiences" and that I think is what "getting my life back" is about....more experiences.

Tomorrow I return for my first full week of ww with meetings....I snuck a peak at the scales this morning...not sure if they are up or down because of the fact i didnt weight the first 3 days of this past week, I also had my cycle so my weight has been all over the place...we will wait and see.

In other news. Someone said a comment the other day "100% out or 100 in"...following boredom a few evenings at home I decided it was time to get off my lazy butt and get back to the gym. And yes I did return to Fernwood :) When I resigned up....I knew I had some PT sessions left over...but wasnt sure how many...so asked...had NINE of the lil buggers! LOL So i have signed back up with my previous trainer Stacey....and will be training tuesday and thursday nights....which is perfect. I like the sessions to be spread out a lil...and I cannot go on Monday nights cos of WW so that works great :) Im very keen to get into it...im keen to see the increase in my ww activity points....on work days i currently earn 2-3 and i earnt 14 this week with no exercise so will be interesting to see how much they climb :)

And thats about it! Have a good new week :)

100% in or 100% out

I was thinking tonight about why I started on this weight loss journey. When I started in 2006 it wasnt to become a size 10, it wasnt to become the fittest person walking down the street....and it wasnt to wear a particular size. I had a fear of becoming that person confined to their home living on welfare, I was worried I would be featured on today tonight when firemen would have to break doors down to get me out of my home...I literally needed to save my life.

Now obviously I have not been near that kind of dire situation for about 9 years, its a different battle now....i still am trying to save my life (cos getting back to 170+ kilos is not really that far away) but it is now about wearing a size 10, it is now about being able to run 10kms, it is about getting into the best physical shape to live as healthy for as long as possible.

Tonight I didnt eat perfect. No binge but eating didnt go as planned. The last few nights I have definitely been bored in the evening....there is only so many evenings in a row of coming home and watching netflix i can handle LOL The other thing is being idle in the evenings doesnt help with the avoiding foods, that was one of the reasons why i exercised so much when i lost the weight before....cos it meant i wasnt mindlessly eating.

The odd thing is too i feel kinda like i have too many daily points. I like just enough food to keep me satisfied...but 40 points is quite a lot.  Ive tracked tomorrows food already....including snacks...and i have 14 points spare....thats a trap in my opinion...cos it can lead me to making unwise choices for more-ish foods.

But anyway starting tomorrow i want to go back to some of the "rules" i use to have before. No grains at dinner time (except on saturday nights), aiming for fruit and/or vegetables with all snacks/meals (apart from breakfast), going for unprocessed options.

Exercise wise i need to really decide. I mean im pretty sure ive decided what to do....just gonna sleep on it tonight. I read a saying today....either 100% in or 100% out. So whilst i was feeling a bit done with the gym a few weeks ago i think i am ready to get back into it all.

Oh another thing I noticed and I got back into starting today...and that was daily weighing....i know a lot dont like to do it...but i am so much more mindful about what i put in my body when i weigh daily.

Also back to exercise, i want this time things to be a bit more balanced. Monday nights will not be a gym night as i will be going to weight watchers,....the good news is tho i walk 20 minutes to the meeting and 30 minutes home...so theres a 50 minute walk each day :) I think 4 nights a week plus a walk on sundays for the moment would work. I definitely want to do zumba classes, body pump, body balance and maybe RPM. That would be my focus going back with some cardio (walking). I need to find my ipod too...I had a lil shuffle which i use to clip to my tshirt...havent seen it for ever,,,,definite gym necessity!

Redo over....Starting back at weight watchers :)

Ive been meaning to post but so slack sometimes!

The good news is i returned to weight watcher meetings :) The bad news? Weighing in the week my cycle was due, on a 36 degree day, in jeans and sneakers and after having eaten all day meant I was heavier then my weight when I did my first weigh in for online LOL So starting weight was 122.9 kilos and 40 points a day. So far I have stuck to my daily points every day (yay me) have used no activity or weekly ones :)

Then of course at the meeting....the discussion was on "metabolism" and yanno about different things that affect your metabolism....and of course the amount of muscle you have effects your metabolism....and as i sat around people who were saying they go to the gym etc I was of course thinking...if I wanna do this properly I do need to get structure back and get back to the gym.

Am i about to return to a gym? Im not sure....on one hand I want too...on the other hand since i have had this "break" i dont want to return without have the real desire.

The next question of course as well...is....which gym. I have around me numerous gyms....as well as a few fitness studios...there is a fitness studio 5 minutes from my house....but it is classes only and not Les Mills ones.

I guess when I get down to it....what I want/need.....is a supportive gym, with regular les mills classes.
When I think about it the things i need to consider is: travel, cost, support, les mills classes. To be honest the jetts around the corner from me wins on the travel and cost....the support and les mills classes well fernwood would win. Is it worth sacrificing the support and the quality classes for something being closer and a little cheaper? Im thinking not.

The one thing I do know...is no PT. I have come to realise I was spoilt by Fiona...and no one else will really ever match up to her LOL....the only thing I would consider doing is some outdoor sessions (ie running with fiona) and she may not even be interested! lol....and I think at the moment i am too large for that anyways (thinking about my joints) also i dont like running in the heat (and well neither does Fiona lol) but maybe march/april i would have a talk with her about doing sessions if i was at a good place mentally and committed to my journey.

So thats the update...where things are currently at :)

Week 1 weigh in

*drumroll* I lost an amazing 3.8 kilos :) Now that said thats not uncommon for me the first week back on track to lose in excess of 3 kilos. So that takes me to 118.6 kilos and my total loss is 54.5 kilos...would be nice to be back at 55 kilos lost next week :)

But now the first week is done...its time to consider this coming week and future weeks. My daily points dropped to 38 points. My focus will be to stick to the daily points and not use any of the weekly or activity points. My goal is to simply aim for a average from this week on of half a kilo a week. I think in the past I put too much pressure on myself....getting annoyed at anything that was under a 1 kilo loss. Not this time...I dont even care if some weeks it is a 200 gram loss....they all add up.

If I could aim for a half kilo loss per week I should be to double digits my July. So thats my focus by July 30 to be a double digit girl....but no pressure!

As i discussed yesterday, and the more I think about it the more content i am with this decision....no formal exercise till i am a double digit girl. I will prolly get into walking more...but nothing formal. I do seem to lose better when I dont exercise for some strange reason (think cos then the balance of energy is spot on....once i add in exercise it brings in the whole....am i eating enough to fuel my workouts etc) plus I kinda think....having the exercise in my back pocket to use down the track is not a bad thing.

Reflection : Giving up the gym

So its been about 10 days since i decided to quit the gym. It really was a hard decision to make and even once I had made the decision I felt bad...I felt guilty. Admittedly that only lasted for about 24 hours! LOL

So am I glad I am currently not a member of a gym? Actually yes. Doing that and going back to weight watchers has allowed me to focus simply on my eating. Theres no pressure. Simply stick to my daily points, eat nutritional food but try and eat foods I really enjoy. I have stuck to my daily points every day except melbourne cup day (altho wednesday I was accidently under by 2 points) and I have used 20 of my weekly points. Tomorrow is weigh in and I am hoping for a good result. :)

So stepping away from the gym has allowed me at my own pace to start to think about what are MY fitness goals, and when I do return to the gym I dont want to exercise "for weight loss" whatever track I go down I simply want to be active/exercise to support whatever fitness goal I have at the time. I keep going back to when I trained with Fiona, who I obviously had my best results with. Fiona always had I felt a unique approach .... I always felt she had a very holistic approach. The very first time I met Fiona....I stumbled while getting off a bike and I remember telling her I hated the gym....that it felt like a chore (sounds familiar eh?) at the end of that session...she wasnt saying to me...."our focus will be for you to lose 50 kilos"....it was "our focus will be on your balance and getting you to not hate the gym" In the years I trained with her she very rarely, if ever asked me about my weight loss. Sure it was discussed but mostly that was when I bought up the topic....I never felt pressure from her that there was a expectation to lose a set amount each week...or get down to a number on the scales.....her focus was always just on getting me a bit happier with myself. I use to do 3 PT sessions a week...the first year or so we did one which was strength training....one which was boxing (simply cos of the fact I loved boxing) and one was a focus on core and balance. Fiona was always led by me....she would tell me i know when to change things up from the conversations we had...especially in the beginning tho it was just about trying to enjoy the gym. And yanno i never "loved" the gym....but I enjoyed our sessions...I liked the variety and I became dedicated to the gym.

So anyway its led me to believe this break from the gym is doing me the world of good. Its definitely a weight lifted off my shoulders....its also led me to a point of slowly just reassessing fitness goals that i want. By not talking to others and being influenced by only my brain and nothing else....it is allowing me to get some clarity. Now that said...I prolly wont return to a gym till I am under 100 kilos. So where my head is at currently for fitness goals is:

1. zumba classes - i did one at my old gym....really enjoyed it so thats something Id like to do when I return to activity
2. adult ballet classes - this is prolly something more for when I am at goal but its always been at the back of my mind. I did ballet for years and was really good at it....so would love to get back into it at some point.
3.  running a half marathon - When i first joined a gym at 160 kilos...i would see these girls run on a treadmill...always seemed like ostritches....they just flew like they were weightless....and as a 160 kilo girl that was always a focus. Of course in the past i did run 12km in the city to bay...fiona used to tell me....you will never be a sprinter lol. Running has always been a goal for me and im a slow and steady person so eventually a half marathon would be a good goal.

I think when I do rejoin a gym....i will prolly do some strength training maybe twice a week....but the difference this time is i would prolly research strength training to support running goals. When I initially return also my focus wouldnt be on HIIT training (not knocking it just at my weight dont see the fitness benefit of doing 5 sprints for 30 seconds...now I know it makes you fitter and I know its good for weight loss...but as i said...i will want to exercise for my fitness goals (ie running) and this will be when i first rejoin) at that point my focus will be on slow, steady state cardio....I will be wanting to build up the time I can exercise. Cos not only do i ENJOY that more...the way i see it....thats what half marathon runners do!

Day 1 back at weight watchers :)

So I ended up deciding to bite the bullet and sign up for weight watchers online this morning :) So I drew that line in the sand and weighed in:

So the starting weight is 122.4 kilos. Because I decided to sign up so late last night I wasnt overly organised today but did manage to stick to my daily points (39 points). My aim will be only to use the weekly points in emergencies unless i am not losing (and that would prolly only if i am exercising) Tonight i pulled out a protein ball i had in the freezer....boiled some eggs....a lite jelly....plus oats and protein powder for breakfast and lunch time some vita-weets (6) with 80 grams of cream cheese. And tomorrow night will be a miso salmon with a soba noodle salad (like one of my favourite meals!)

Its a very nice feeling thinking right at the moment that I really only need to focus on my eating.

Im really not thinking about the gym. I think before I even decide what gym or whatever ill go back to next year...while everyone says "left heavy" i dont think thats what I want. If i honestly think about "exercise goals" id like to eventually go back to adult ballet classes and the ultimate goal would be to run a half marathon. And while yes I would want to do some lifting....I wouldnt want to focus on that....endurance and cardio fitness will be my focus. But thats not till next year! :)

My ankle joint is really painful today - i think its related to my weight...the sooner i get closer to 100 kilos the better for my joints!

Where to now?

So those who follow my weight loss facebook group (and if you dont why not???? jk) will know ive made a few decisions of late.

So what were the decisions? The first one was a big one and even after posting I still felt really guilty about it...today a few days later I am feeling quite content with the decision :) AND the decision was to take a break from attending a gym. Ive done it for years and just tired of it. I was putting money into gym memberships and personal trainers....but I wasnt putting 100% of me into it. For months now its felt like a job. Something I had to do and didnt really enjoy doing and when I skipped a night feeling incredibly guilty. So I came to the conclusion to take a break from it and focus on my eating.

Which led me too...what am I going to do about my eating? What do I really need if I ever want to be successful? The answer to that for me, and most likely most people is support. And that was a main factor in deciding I will return to weight watchers. In a perfect world i would attend meetings...but people! This is not a perfect world ;) so I will be doing it online. The ww community on instagram is quite big and that was a huge factor in this decision. I have since also joined a ww FB group which is rather active....lots of threads on food ideas, the plan etc so Im spending quite a bit of time on there! My plan is to resign up on saturday 7th as I want a lil break from tracking. I am planning to prolly buy some ww food scales this week (as mine are not reliable) and start to spend time being creative with my food, as fiona would say, start to focus on enjoying my journey.

My achilles is still a issue. I am doing my calve stretches...will give that a few weeks and then if no difference I will need to see a podiatrist to get orthotics.

As to the gym I definitely wont step into one again this year lol. Maybe early next year, or maybe ill look at doing workouts at home. Certainly I think I have invested enough money on PTs over the years...if i want a successful exercise life....once the time comes I think I will rely on myself and motivate myself (and really there is so much free information on the net and I have good form I dont really need a PT)

Things are good! :)

So things are going ridiculously well! I feel happier then I have for a long time :)

I was nervous about returning to Goodlife....but funny thing happened....Ive just realised this is about me and no one else...so I really have had like a lightbulb moment where I dont care who else is in the gym! I did PT both tuesday and thursday night for 45 minutes each...followed by some HIIT. Today I went in and did my first workout alone...this was like at 11am....quite a few males working out in the weights area...but i didnt let it bother...got in there and got the business done! It took me a lil under a hour....was a combination of weights and HIIT.

Foodwise I have been eating 1850 calories. When I weighed in on tuesday I was down 2 kilos...so was down to 121.9 kilos. I then fluctuated up a lil (cos i think i had DOMs) but this morning i was down 1.4 kilos from last tuesdays weigh in :) My activity levels have definitely improved without going crazy. Walking 5 days a week for a hour. And now 45-60 minutes at the gym 5 nights a week :)

I think mentally the walking at lunchtime...going down to the lake even tho im only there for 7-8 minutes has really helped me. Plus i think that increase of activity allows me to eat a bit more calories...i am all for that! Pretty much my workout routine for the next few weeks is :

monday: 1 hour walking + legs workout
tuesday: 1 hour walking + PT session (full body workout) + 10 minutes HIIT
wednesday: 1 hour walking + cardio workout
thursday: PT session (intervals) + 10 minutes HIIT
friday: Upper workout
saturday: 1 hour walking
sunday: 1 hour walking

September 9

So yesterday I went to the dietician and exercise physiologist. I had a few questions before going which I feel were answered. The biggest one being why can I be eating the exact same thing....and one week gain and one week lose. They explained thats simply my PCOS and when that happens....it could last for as much as SIX weeks! But it is simply a case of sticking with it...the scales will eventually move again.

The dietitian basically told me to cut back on my protein and to eat low fat and low GI, especially dairy. She also told me to only eat 1300 calories. Honestly the truth? I think I can eat approx 1600 calories and lose...I think my focus needs to be on exercise. I have sent a message thru to Candice at goodlife to see about PT....if she can train me ill do 30 minute sessions twice a week.

My fluids certainly need improving .... nothing crazy just want to ensure i drink 1.5 litres a day....so far today I have drank 1.2 litres.

As well as PT .... I just wanna get walking and doing classes. Thats what worked before.

Hopefully my achilles is also on the improve...I saw a physio today...she massaged the crap out of my calve. It hurt a incredible amount...and she has given me stretches....so hopefully they will help!

And Candice just messaged me...she is happy to train me again...so hopefully that will start in the next week or so...just working out times etc :)

Time for a long weekend!

So things have been happening :)

I decided due to the PT stuff to switch gyms where there are PTs available in evenings. So I have signed up for a new gym...but i will wait a week or so before organising PT, simply cos I want to see the dietitian and exercise physiologist first - and I have a appointment for both of them on thursday :) I am positive I will do PT twice a week...but I want to go to them with what the exercise physiologist says. I am actually hoping to train with my old trainer Candice...if not I will go in completely the other direction and go with a male trainer :) Figuring maybe changing things up will work...but Ill wait and see if Candice can train me first.

I will be starting at the gym on tuesday. Only reason I am not this weekend is cos of my achilles. I think I figured out that the shoes of being wearing of late have been making it worse. Normally I wear asics but ive been wearing nike 5.0's and they really have no support so I have been actively doing stretches...started last night wearing the asics again...hopefully it will at least improve by tuesday...i think that most likely in a few weeks time it will be time for a physio visit (i hate going to physios tho cos they always try to flog off pilattes classes and chit)

I do feel like this is all a good move for me and most importantly the right move for me.

My sister is down in Adelaide at the moment...believe we are out for dinner and a movie tonight....should be good....enjoy your long weekend all :)

Where to now....

This is really a long overdue post. And I have not wanted to post it for fear it would be seen innappropriate. But then I remembered a time when Fiona was training me outside of fernwood (after she no longer worked there) but we were keeping it on the down low....and I remember her commenting "I want you to be able to be authentic on your journal"

So this is like the most honest I can be about my journey, and where its at, and the issues/things I currently need to resolve to move forward.

Firstly my right achilles. Its been giving me pain since about January but has decidedly got worse. So I think its time to head to a physio...Ive been putting this off cos last time Iwent to a physio (last year over my back) they did the hard sell trying to get me to committ to pilatte classes and weekly physio sessions etc etc...so I havent wanted the hard sell. I know quite likely all i need is a couple of sessions of deep massage on my calve. So thats kinda the first thing I need to attend too. The only thing with that is since I will be seeing a exercise physiologist and they have already asked about my injuries I will wait till I see them before getting to a physio...I do have some exercises I can do at home.

Food. Yanno food is not really the issue. As a general rule I am on track, I track and weigh everything and I try and eat clean wherever possible.

Exercise. Okay this is something that is a issue..in a number of ways. Firstly I suspect when I see the dietitian and exercise physiologist I think they will tell me a hour of cardio per day...gonna just have to suck that up! In relation to Personal Training....and this is what I have tried not to post about ... but in my mind there is a issue there. Basically the situation is I want to do 2-3 PT sessions a week with one trainer. My gym doesnt have the capability for that. So currently I do 1 PT session a week....but I really am not sure what I will do regarding this. I know when I got my best results I had one trainer I saw 3 times a week who was invested...who put time in to planning...and who really loved training people and was someone I just clicked with. I know thats what I need. So for me right now PT still feels very up in the air and I guess cos of that I dont feel very committed. While I am appreciative of doing one session per week...I dont honestly feel 1 session a week does a heck of a lot (no offense to anyone who does one session a week) I just find for me doing 2 to 3 sessions per week spread out over the week....and all sessions working together to get to my ultimate goals is what works best for me.

I really just want to get to this exercise physiologist and dietitian. Get the number of calories and/or macros i need to focus on and the amount of exercise i need and get on with this...I am just not committed to anything weight loss related at the moment in all honesty.  Things were going good a few months ago...but with a lot of the changes that have occurred....that level of focus just hasnt been maintained.

Quality over quantity

So I am nearing the end of day 2.

No diet coke. No cheese (apart from feta which at this stage I havent had anyway). No whey products including protein powders and quest bars (this is a struggle). Most days eating burgen bread instead of white or multigrain. And aiming for as much natural, organic foods as possible.

So far so good. I have had headaches from cutting out the diet coke but have lived on panadeine forte for the past 27 hours or so LOL (i take panadeine forte as I am allergic to nurofen). Which has meant I have slept a lot. 11 hours last night and I have just woken from a nap.

The hardest thing so far is breakfast. I leave for work as early as 6.05am and I eat my breakfast at work. For that reason, rolled oats and protein powder has worked a treat for me...but I have felt I have been having too much protein powder. When I research whey protein powder and PCOS I get a lot of varying opinions on whether it is a issue or not. I did look on examine.com....and it didnt say that whey affects hormone levels....and I suspect 30 grams a day would be fine...90 grams a day not so much ;) Anyway back to breakfast, I need a easy portable breakfast and actually really like my oats :( When I lost the weight before I ate weetbix with honey and milk everyday....I dont mind weetbix but dont love them and due to ear/balance issues have been avoiding milk since approx april so dont really want to reintroduce it. This morning I had oats, with natural peanut butter. Which is fine to have...definitely very natural....the only issue is I also have gone back to a banana with PB for my snack too...so it may be too much fat. Then again I am cutting out cheese.

Ultimately at the moment I am trying to eat very bare then I will slowly add SOME things back in to see if I can maintain weight loss. I mean if over the next few weeks I do consistently lose...well haha *throws hands up in the air"....no if the losses dont happen there are a couple of things I could try (before I see the dietician and exercise physiologist) I could try dropping the cals to 1200...I could also try carb cycling...and also dramatically increasing my exercise (not tempted by this at all lol). But eating this way worked last time...so I guess I will be surprised if it doesnt work. If it doesnt tho...all joking aside....the exercise will need to increase....but we will see..its not like I am doing NO exercise at the moment...just not the same level as 4 years ago.

Its interesting, ive listened for years to the "your not a special snowflake" people suggesting...one cardio is pointless...heavy lifting was the only way to go and you need to eat more...and as long as you are in a calorie deficit you will lose weight. Well damn im obviously a special snowflake LOL cos being in a calorie deficit is no guarantee I will lose...going back to what Jillian says...not about quantity but quality :)

Friday....

So when I woke this morning (after having a very strange dream about stealing bacon lol) i got up....threw out the last quest bar....threw down the drain the last 3 cans of diet coke in the house.

Interesting thing yesterday, I drank water in the morning....and had drank about 1.2 litres by morning tea time. I then went and had a diet coke...and it was so chemically tasting....and I found for the rest of the day (as I did drink a total of 2.4 litres of water) everytime I drank diet coke it felt chemical like. So deciding enough was enough wasnt so hard.

Ive had my weetbix for breakfast...thankfully i do like them...while there is nothing wrong with oats i really wanna see how i go not eating any whey protein powder....cos being the PCOS girl that I am maybe my body doesnt love it. That said i did use to use it before when i lost weight....but it was a maximum of 30 grams a day....not the current 80+ grams a day, plus lets face it .... its not natural. The other thing too is the one time i did go to a dietician quite a few years ago they told me not to drink protein shakes instead eat my calories...which makes complete sense.

Anyway today is friday...to the gym tonight....will try and do at least 2 rounds of the workout my trainer wrote me before I do body pump. :)

Things are happening

So today still wasnt a perfect eating day. It was all good till about 2.30pm but i had organised food for a meeting at work for everyone...and it was yummy and I couldnt resist ;)

After work I went to the doctors to discuss my weight loss. I talked to him about going on to metformin and also about seeing a dietician....he thinks the best way forward is for me to see a dietician and exercise physiologist...so I go back next week to get that all organised.

For the meantime tho I have decided to structure my eating back how I did when i lost the weight...which is primarily:

breakfast : 2 weetbix + honey + milk
Snack : banana and tahini
lunch : roast turkey sandwich on burgen bread
snack : nuts/seeds
Dinner : Some form of protein salmon or chicken with vegies and maybe 20 grams feta cheese
snack : 1 caramello bear

As you can see its pretty basic eating and apart from the caramello bear all minimally processed. I primarily ate like that 6 days a week....saturdays which were always a high calorie day were always slightly different. If this works it just proves to me its more then just about calories in vs calories out...it really is about quality of food. Which i have always known but you know you think...well if i can get away with eating x,y,z why not eat it?

The other thing when I thought about it....I eat a decent amount of protein these days...usually 120 grams or more....but what I realised was this is mostly from FAKE protein...so quest bars, protein powder (its not uncommon for me to digest 80 grams of protein powder a day)

The good thing I did do today tho is I did manage to drink 2.4 litres of water. My aim will be for 3 litres a day so I will focus on that.

Time for change and to really knuckle down!

Weigh in day

What a day!

I weighed in and I gained 800 grams. I wasnt surprised I gained as all week I had been gaining....but still a lil disappointed....when you do the right thing all week its annoying. Exercise wise I had exercised more then previous weeks...2 PT sessions, 2 body balance classes, 1 body pump class, and climbed up and down 18 flights of stairs. So while it wasnt the amount of exercise i did 4 or so years ago..it was still a decent amount. I have to admit i got a pissed today about it all (even tho it was only 800 grams!) and didnt eat good...but whats done is done...on track again tomorrow :)

I did talk to my food coach and agreed water needs to be a focus this week. She doesnt think my diet coke is a issue (altho maybe not drinking it as much as i have been) but making getting my water in a priority. When I trained at goodlife with candice a year or two ago,,,,,she had me buy some BCAAs which help with muscle recovery and u add to water....they are pretty damn tasty too and zero cals....so i think as im getting back into the exercise anyway and am having some muscle aches (surprisingly my calves currently) i think starting tomorrow ill start off with a water with that.....there is 750mls or so that ill be able to drink easily and then that should get the day started off well..I will only have the BCAAs once a day.

Tomorrow night I have made a appointment at the docs....the appointment is solely to discuss my weight loss. I am going to talk to him about trying to organise a dietician....and also talk to him about whether i should go onto metformin or not (whilst im not diabetic or insulin resistant it is used to help balance out hormones for females with PCOS) I suspect he will send me off for some blood tests (joyous! lol)

The other thing to focus on is exercise....my evenings really need to become about exercise. Tonight i did zumba and actually enjoyed it....i burnt 550 cals in 61 minutes so not a bad effort. I will need to where I can (and that may be limited fit zumba in), also decided on monday nights (which is the only night currently i do PT) i will do a double PT session. This week ive done pretty good exercise wise....monday was balance, some cardio and PT, last night i did my program and climbed up 7 flights and tonight was zumba. For the rest of the week friday will be pump....and saturday i will try and get to the gym early enough to do my workout...then pump and balance.

Next week is my last week on early finishes at work for a few weeks...so my plan is:

monday : balance & double PT
tuesday : RPM & my workout (my workout takes just under a hour)
wednesday: zumba and yoga
thursday: pump & my workout
friday: pump
saturday: my workout & body pump & body balance

So thats where things stand at the moment....fingers crossed for a better loss next week!

And up they go!

Today, mentally with this weight loss journey is kinda a blah day. The scales went up AGAIN....last monday morning I hit 114.7 kilos....every day since I have had small gains...taking the total gain to 1.3 kilos. Initially I figured it was due to my cycle...but its continued to go up...even on 1200 calorie days. This mornings gain I kinda understand cos I am a lil sore after pump and balance and yesterday was also a high cal day of 1800 calories. But in the back of my mind I am like...I could gain 1.3 kilos without spending time in the gym or with my head stuck in MFP tracking calories and macros. But the sensible part of me knows it cannot keep going up (surely not??? lol) and that I just have to stick at it and really focus on exercise....while exercise wont necessarily make the number on the scales go down quicker....it will hopefully help more with reshaping my body as well as improving my fitness, cardiovascular etc.

One thing I really have come to realise over the last few days, cos I have been thinking about it a LOT....is i need to rely more on me. And i kinda touched on this the other day...having PT sessions is all good and well...and back in 2008 there was no doubt i needed them...mentally as well as physically. I am at a different place now...I need to be a lot more in control of what I do or dont do. I am still doing PT twice a week....but thats simply 2 x 30 minute sessions a week....I really need to be active at least 4 days a week. And im the only one who can do that. I really need to just force myself more into the gym classes. Thats honestly where I feel my focus needs to be. Classes worked for me before...they can work for me again. Of course its highly unlikely I will do combat again lol...but the rest of the classes I can get back into. And even if i dont lose weight at the rate i want....as long as I am healthier today then i was yesterday....theres a reason it took me a long time to lose weight last time...and lets be honest...im 47, with PCOS those 2 things alone are going to go against me.

Not a lot else going on today....getting washing done....and getting organised for the coming week....I am on earlies again this week...which means...5.30am alarms lol which means being super organised cos im kinda hopeless in the mornings ;)

Saturday :)

So I woke up in a surprisingly good mood...suprising because the scales went up AGAIN! 115.6 kilos this morning. Anyway i was a bit pissed...initially thought "bugger this" but yanno what the bugger it attitude doesnt help...the only thing that will help is sticking to the plan and going to the gym :)

So i went in and did 10 minutes on the xtrainer, 60 minute body pump class and 60 minute body balance class...and I felt good, definitely glad I got off my ass and did them :)

I then went to kmart to buy some socks...walked out with socks, 1 t shirt, 2 tank tops, and 1 pair of trackies. I then went op shopping and bought 4 or 5 tops...one is a gorgeous top from cue....size 14 so long way till i will be fitting into it...a couple of the other tops fit me now...and a couple are ones to grow into :) YAY :)

It was a lovely day and tomorrow is suppose to be 29! I am planning to go walking around the torrens! Need to really get active everyday...its the only difference between now and when i was losing 2 weeks ago...so time to get active! Im thinking this for the coming week:

monday : balance or boxing and PT
tuesday : PT and CXWORX
wednesday : zumba
thursday : body pump
friday : stairs and body pump
saturday : body pump and body balance
sunday : walking

Weigh in result

As per usual I am behind on my posting ;) I should post more regularly would prolly help me...but...im kinda lazy LOL

Weight loss wise I lost 900 grams this week and was sitting at 115 kilos....my cycle arrived on tuesday and as of this morning i am sitting at 115.2 kilos...not much of a gain considering its my cycle....but STILL id like the scales to start moving in the right direction again!

Exercise wise...well...i did 3 PT sessions this week...but that will prolly change to 2 PT sessions a week from next week....but heres the thing....I NEED to motivate myself. Yanno i did PT with fiona all those years ago...cos well quite frankly I needed it...at 150 kilos....my headspace, confidence etc needed a lot of work....fiona helped immensely with that and also with keeping things logical and not getting caught up in other peoples expectations, opinions etc. Now I still lack confidence at times...not all the time but at certain times....and mostly its at the gym. I tried to think this week why dont i go to the gym like i did when i lost the weight before. Partly I think its cos i was 80 kilos and now im 115 kilos....it doesnt matter that im under 173 kilos....i have felt how it feels to be only 80 kilos...i have heavy now....its a effort...i have achilles pain (which means walking distances isnt really doable) im sure thats related to my weight....my knees ache (altho admittedly ive noticed in the last week or two that has started to improve). Now im gonna say something now and i know people will go "no that isnt true" but the truth is its how i feel. I feel out of place at the gym. I get that people go to the gym to lose weight and get fit...dont worry i get that....but i feel out of place....when I go into a class i guess i just feel i dont belong. Now i guess forcing myself into the classes eventually i would get over this. But right at this precise moment thats how I feel. And im sure lots of people feel this....and i guess it comes down to will i push myself to get past that barrier....if i honestly want to get my health back long term the gym has to feature into it. The other thing is...body combat *sigh*.... it was the one aerobic/cardio class I liked...but being the total klutz i am....and the fact about the last 5 times I did this class I fell in it everytime (breaking my wrist one of these times) id love to go back to it....but in all honesty i cannot even risk it....everytime I think about classes....i think about body combat. :(

Anyway the fact of the matter is i need to just start doing...not cos someone at the gym thinks i should....but simply cos of the fact i know it will get results and i know its healthy for me...and maybe, maybe, maybe one day cos i actually enjoy it (again lol)

Not a heck of a lot going on...today is my low cal day....and i am so ready for it to be over with! LOL Enjoy all :)

Xmas Goal...

Again i am overdue a post! ;)

Weightloss wise things went great this week !! My changes to the macros seemed to work really well and I lost 2.4 kilos. :) Today we had a free lunch at work....my macros werent perfect but i came in under calories which is the main thing.

NOW. Ive decided to set a real HUGE goal. I think I have a tendancy to be complacent so think I need something to strive for that needs me working at it every single day to get to it. And the goal I have decided on would make me deliriously happy if i met it :) And ta-da....that goal is to weigh 99.9 kilos or less by the time I fly out on December 21. As of this morning I weigh 115.8 kilos...and I have approximately 3.5 months to do it....so it is do able but will need me to be focused 150%! My eating out and social occassions I want to keep to a very bare minimum. I want this to be my total focus.

So how so I think I will meet this goal since its taken me nearly 5 months to lose 11.3 kilos????

Well I think with the focus on macros and calorie cycling I have happening now...I feel I have the nutrition on target as long as I stick to it. In regards to exercise .... wellllllllllllllllllllllll! LOL I have a number of spare PT sessions....so starting next week I am increasing to 4 PT sessions a week. I need to work out 6 days a week....and some days when I cannot get to the gym (like saturdays coming up I will be working) I will do a workout at home....and as day light savings isnt too far away....on sundays (as i will be working some sundays soon) i will do some walks in the evening. So my plan for exercise for the next 10 days is:

saturday : body pump + 20 minutes cross trainer
sunday : 6km walk
monday : body balance + PT
tuesday : 45 minutes cardio + PT
wednesday : PT + 20 minutes cross trainer
thursday : body pump + PT
friday : 20 minutes cardio + body pump
saturday : body pump + body balance
sunday : 6km walk

Ideally to meet this goal by christmas....it works out like this....there is 109 days from today (lol)...which means I need to average 1.02 kilos (lol...just for exact measure) per week. Which means if I lost 4 kilos this month (so am 111.8 or less) by October 1.....then I am slightly ahead of my goal target.

I cannot even explain how happy it would make me to get down to under 100 kilos....this photo is me at about 98 kilos previously

I mean....come on people....it seems insane to think I could look like that before the year is out! The other good thing is if I did meet this goal....I would be in a range where for my joints it would feel safe enough for me to start running again. So thats the goal....that i think consistency with my nutrition and hard work is completely achievable!

Finally....MFP premium for kazz :)

I got a lil excited today when I discovered I can now get premium MFP. I have been hanging out for this...and to say i was excited was the understatement of the year :)

I got it for one month to trial it...but next month i will pay for a full year of it. The bonus of it, being a calorie cycler it allows me to set a calorie range different for each day. Which means I dont have to rely on the note app on my phone where I would keep this info :) It also allows you to put ur macros in by grams. For anyone who doesnt know....macros...refer to protein, carbs, and fat... for my protein i basically set it at 1 gram per pound of lean body mass...which is 137 grams....my aim is to hit that as a minimum. My fat goal i set to 39 grams every day except saturday which is my high calorie day....and thats basically to prevent me going on a carb binge on saturdays LOL...and also allow me to have one day a week that i can easily fit in some nut butters or avocado etc. This really allows me to manipulate my calories...and also just cos its a higher calorie day ... wont necessarily more carbs. On my 1600 calorie days my carbs will spike to 175 grams of carbs....while my 1800 calorie day as I am having higher fat the carbs will only be 110 grams. Overal my carbs will vary from 109 grams to 175 grams. This is a very different way of doing it for me....and I will watch it and see how it goes. I know without a doubt my body likes change and responds best to not the same thing everyday. This is keeping to the same calorie cycle pattern I have been doing for the last week or so...it just manipulates the balance of the macros :)

So I have tracked for the next 7 days. I also found to hit these macros i needed to really eat clean, and I think its time to really knuckle down on that. Prolly the only thing thats not clean I am eating is one quest bar per day and protein powder. Its also led me to some different meals (next saturday 2 pieces of toast with egg, tomato, and avocado on it for lunch....yes please!). Its also bought my sodium down most days...one day is around 2000 mg the rest of the days between 1200 and 1700 mgs...so happy with that....the really high sodium day is 4 days before weigh in day...so plenty of time for me to lose any fluid i might retain from that slight increase. So I feel good about all that...if I stick to it...theres no reason for the scales to get moving!

A lil sore from PT and pump yesterday...mostly my triceps...but nothing too bad. I was getting some pain in my elbow...was after the squat track...think it was from having my elbow bent...maybe i had too much tension in my forearms holding the bar...I know ive had the issue before when doing the trx....so will keep a eye on that.

Enjoy ur weekend all!

Back to the gym...

I ended up having today off from work so I scheduled a PT session. Just a 30 minute session. I am like 80% over this cold but thought it was important to get back into a routine...and I have committed to going in for body pump tonight. My big focus right now is building my gym routine.

I have decided at least in the short term to kinda pull myself in a bubble...this journey just needs to have my focus 100% so I am planning to limit/restrict the socialising for a while. I know you dont need to do that....but at this stage I feel like socialising turns into for me too much of how can i fit in A, B & C and ultimately leads to some unwise choices...so just for a lil while I am going to say no a bit so i can really keep my nutrition in check.

Starting next week I am also going to have another personal trainer. I am still training with Stacey on tuesday nights and monday nights short term will be a double PT session with the new trainer (who I have heard nothing but good things about) ultimately i want to do PT over 3 nights per week and that will hopefully come with time :)

After the gym today I went clothes shopping :) I went to city chic and bought some new jeans. My current ones are a size 22 and are so loose I can take them off without undoing the button or zipper (they are more like trackie pants these days LOL) I was hoping with all the centimetres I have lost I might be down to a size 18....but alas no. Size 20. But they are a good fit. Only annoying thing is I see again how big my thighs are .... its not so obvious with the super loose ones :)

I then went to Amart as I have a $150 voucher for there....bought a set of weight lifting gloves (which my precious hands were very desperate for!)...a black crop top for under my clothes....a black kinda netted tshirt...which is super nice...really flattering....and also a orange tank top...they were all sizes 18 and nice fits.

Today is only a 1200 calorie day...all going good so far. I had oats and protein powder for breakfast....lunch i had a whole 237 grams of salmon (my new favourite food) with soba salad (I have included a pic below of it)...and I am about to have a mint chunk quest bar and dinner will be a omlette with ham, some cheese and vegies....still leaves me with 100 calories spare :)

Salmon and Soba Noodle Salad

The next month....

So tonight I feel much better :) I had some doubts and I guess confusion over whether what I was doing was right and even wondering if at my age am I too old for my body to get the weight loss thing happening.

So to back track slightly....I gained this week...1.1 kilos....why did I gain? No idea! Could be the food when I was in Sydney...whilst I think I picked good choices....you just dont know how much sodium and oil etc is used when eating out. I have had pharyngitis for the last few days...I am getting over it quite easily (quite different to last year when I was sick!) but this week I have taken lemsip and panadeine forte, plus soothers....so they or just the fact my body is busy fighting germs could be contributing. Lack of exercise....Ive done no PT this week due to being sick and travelling...and while yes I did walk in Sydney and hit a minimum of 10,000 steps per day....what I know my body needs is intensity...1 hour of intense cardio will do way more for my body then 20,000 steps will ever do.

So I talked to Lauren (my food coach) and we decided on for a few things...I am 118.3 kilos on my scales this morning....and we will review things on september 23....we wont change calories or anything between now and then. So calorie cycling with a average of 1485 calories. No carbs (as in grains) after 2pm (including fruit...I will need to eat my fruit in the morning), vegetables predominantly green ones...hello spinach and bok choy! and aiming for as clean as possible.

Exercise wise....going to mostly focus on cardio....I will do pump once a week...prolly some weights in PT....but nothing overly heavy. I always did pump when I lost my weight before...and that its lighter weights/higher repition I think prolly works as it does add a cardio component to it.

I have decided to walk the city to bay...which is on september 20 (nothing like deciding 3 weeks before hand!) So my plan on sundays for the next few weeks is to walk 10kms each sunday....if I know I can do 10kms....then 12kms will be fine (after all when I ran it I had never run more then 10kms before hand) I am also going to do 20 minutes on the cross trainer per day to try and help build up my cardio.

Anyway....tomorrow I am resting and friday is up in the air (I will be at the gym just not sure what I will be doing yet....maybe yoga?) but starting saturday the next 9 days will look like this:

saturday : pump and balance
sunday : walk 10kms
monday : 1 hour PT and 20 mins cross trainer & walk up 7 flights of stairs
tuesday : 30 mins PT and 20 mins cross trainer & walk up 7 flights of stairs
wednesday : 20 minutes cross trainer + a cardio workout 1 (see below!)
thursday : RPM or TTT + 20 mins cross trainer + walk up 7 flights of stairs
friday : cardio workout 2 + 20 minutes on cross trainer
saturday : pump and balance
sunday : walk 10kms



cardio workout 1:

2.5km walk/jog
1000 metre row
40 burpees (against bench or using bosu ball)
40 pushups
40 jumpsquats holding 10 kilo plate
80 reps on leg press machine (95 kilos)
40 side steps with elastic band


cardio workout 2:

walk up 7 flights of stairs
row 500 metres
100 boxing jabs
1 minute battle ropes or skipping
100 upper cuts
1 minute battle ropes or skipping
100 hooks
15 reverse crunches
15 crunches
row 500 metres


Towards the end of next week I will post the following weeks workout...as it will slightly change as I am on earlier starts at work for a few weeks which means getting to all the classes I want to do is much do-able.

Stick to my calories and exercise and hopefully on september 23 I will be a much smaller number then 118.3 kilos! :)

And the holiday is over.....

Back from my holiday! And sick :(

Bahahah....actually i am improving already (yay)

The holiday was good....its nice to get away to somewhere completely....to have that time out to give thought to you and only you. I really thought a lot about what I want and how I want to go about getting it.

There was a discussion whilst away about relationships, goals etc... I definitely do not want a relationship at the moment...I am very focused on me right now and I dont want to lose that. My big goal for my life after this weight loss journey is definitely about sculpting the body I want and travel and possible doing something online to "pay it forward"

Anyway i came home with a dose of pharyngitis! LAWD!! But thankfully I eat so well now...and whilst i am not at goal weight...obviously eating well for most of the last 4 months obviously my insides, my immune system etc is obviously improved from last year. I have had it for 24 hours...tomorrow back to work and the gym....that wouldnt have happened last year. So while going back to the gym as I have a food coaching session...I wont go too hard....the aim will be just to do 30-40 minutes of slow steady state cardio.

As to the scales....I weighed in last wednesday morning at 117.2 kilos....i then did a weight workout and the scales went up 900 grams....friday morning i weighed 118.1 kilos....this morning i was 118.3 kilos....so 200 gram gain whilst away....and considering I am sick...and have things like panadeine forte in my system...I feel pretty good....I dont think there will be a loss this week but considering travel and sickness a gain under 1 kilo is acceptable...but the last 6-8 weeks i have been fluctuating within 1-2 kilos...its time to get serious! I want to be under 110 kilos by christmas and that will take work. So time for serious focus and working out 60 minutes six times a week.

When I was in Sydney we went into autograph and I tried on this size top...size 16 and a fitted shirt...so I am planning to go get that this coming weekend. Also this weekend...after the gym on saturday going to the markets to do some nice organic food shopping! Time for super focus :)

Plans...

I am in a food coaching session last night and Lauren says "i notice you only come to the gym when you have a PT session...".....can we say busted? LOL it is true. And when I trained with fiona it was true...I trained 4 days a week back then....monday...tuesday...thursday...saturday....but they were all BIG days. I was fit enough to do back 2 back classes...a PT session and then finish off with some cardio. These days I am not that fit ;) So the answer is I need to be a LOT more consistent, if I am only fit enough to do 60-90 minutes a day....thats fine...it just needs to be something that is done most days if not all days. By that I know rest days are important...but for me....rest days have become turning into a sloth in front of netflix....not like the old days where a "rest day" for me would be a day where i "just" walk.

I also want to start focus more on variety and clean, nutritionally dense foods. I use to go to the markets after the gym on a saturday...pick up organic meat...i wouldnt shop for my fruit n veg at the local foodland I would instead go to the markets. So once I get home from Sydney I will be building that back into my routine...Im keen for not only more organic chicken but also turkey.

ANOTHER thing i havent done is....OP SHOPPING! I used to do it a lot...and it was always encouraging and now I am getting smaller (I lost another 18 centimetres when my measurements were done last night :)) I need to start finding clothes in size 16 & 18 so I have some cute clothes to grow into. When I get back I also NEED to buy new jeans...my current ones I can take off without undoing the zipper or button LOL they are kinda like trackpants now ;)

Tomorrow morning we go to Sydney! A holiday so you would think thats being off track and eating all the foods i can find right? NOPE....taking my breakfasts....will buy some quest bars and fruit when I get their tomorrow. Lunch and dinner I plan to try and find nutritionally dense foods. We are planning to go to Lindt cafe at some point...and that will be my treat (but within my calories) ... so my main focus while in sydney will be...stay under calories....be aware of sodium high foods...and eat foods with lots of nutrients :) Activity wise...ive charged my fitbit charge HR and want to earn at least 10,000 steps a day....Im kinda seeing Sydney as a time to just focus on nutrition....then when I get back...tuesday....into getting active and a good routine going with the gym. :)

Balance

I have always strongly believed in balance whilst on your weight loss journey. I feel its really important to not only be aiming for physical health but also mental health. Ive also believed that you need a balanced approach not a obsessive approach.

When I look at priorities in my life...health is number one. The main thing tho I need to attend to on a daily basis is work...without work I cannot pay for good food, gym memberships, PT sessions etc etc so its a very important cog :) After that comes my weight loss...I have said it before...this is more then about losing 10 kilos of "vanity pounds" this is literally about saving my life and never weighing 173.1 kilos again.

After that I have aimed for things to be balanced....social life, hobbies, friends, etc etc. And I truly believe all that but I feel my "balance" is out of balance. Going out socialising has become quite the thing for me...now I am no partier LOL...but just going out for meals regularly...which generally mean an abundance of calories. At work...when they give out cake, chocolate, food for special events etc etc...I have taken a much more "i wanna be normal so I am having some approach"

I feel right now...apart from my job....everything else needs to take a back seat and my eating and exercise take a priority. I need to step inside me (if you get what i mean)...and focus on me...and my goals....not how others percieve me...as "normal" or not....my gym sessions need to be appointments....I need to stop cancelling gym sessions....for a bunch of lame reasons..."oh i want to sleep in".... "oh i want to socialise with that person".... I need to put me completely first....so no cancelling gym sessions for ANYTHING or ANYONE....others wouldnt do it for me...and to be honest I am getting tired of saying yes to everything...yet its not reciprocated. Now none of this is said in anger or whatever....its just time to put me first and above everyone else (and anyone who matters and cares about me would agree).

So with that said...my plans this week are:

mon : Double PT session
tuesday : PT session
wednesday : Food coaching plus some weight work.
thursday: TTT class
Friday: Rest day (flying to sydney)
Saturday: Rest day (Sydney)
Sunday: 10km walk around manly :)

My intention to is to do 20 minutes of cardio after every session...even tho I am usually dead...going to try and hit the xtrainer for 15 minutes and 5 minutes on the stair climber....gonna blast this fat if its the last thing I do. :)