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.
Tuesday, September 29, 2015
Saturday, September 19, 2015
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 :)
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, September 18, 2015
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. :)
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. :)
Thursday, September 17, 2015
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!
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!
Wednesday, September 16, 2015
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!
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!
Sunday, September 13, 2015
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 ;)
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, September 12, 2015
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
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
Friday, September 11, 2015
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 :)
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 :)
Thursday, September 03, 2015
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!
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!
Saturday, August 29, 2015
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!
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!
Friday, August 28, 2015
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 :)
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 |
Wednesday, August 26, 2015
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! :)
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! :)
Tuesday, August 25, 2015
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 :)
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 :)
Thursday, August 20, 2015
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. :)
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. :)
Sunday, August 16, 2015
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. :)
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. :)
Friday, August 14, 2015
Update :)
So it always seems like lots is going on lately!
So it looks like...possibly I will soon be doing 4 PT sessions a week lol. I have quite a number of sessions owing to me...about 12....and so i am thinking i will increase the sessions to 3 a week then out of my "surplus" use one each week...that would see me doing 4 sessions a week for about 3 months...which could be a awesome kick in the pants for me ;)
My nutrition these days is MOSTLY good...it still needs some work...but I know if I stick at it...eating clean 80% of the time...calorie cycle....the weight loss will come. The hardest thing for me has been settling into a gym routine. Mostly because when I start to exercise (like a lot of us) the scales often stall...fluctuate or even slightly gain. I know its just my body adapting and retaining fluid as part of the recovery process but its hard for the mind to grasp that when you know if you watch your nutrition and dont exercise you tend to lose around a kilo a week. But the exercise is really REALLY important for me. I already know from past experience excess skin will be a issue for me. Ive already started to notice on my thighs starting to get some excess skin/wrinkly bits...lol
So hopefully its not too far away till i can start 4 PT sessions a week...hopefully within a month or so. The reason why I have to wait is the gym is hiring a couple of new trainers...as they dont have a lot of trainers in the evenings...and dont actually have anyone i could do a couple of sessions with...so ... patience ;)
I finally have a timer app on my camera i can take photos with while using a timer...so this weekend i am going to take some decent photos...that really show my body...not ones I am holding my phone in LOL...gonna take some front view and side view ones and hopefully also some of my back and my biceps lol.
Just bought s'mores protein powder...cannot wait for that in my oats tomorrow morning ;)
The good news too is...i go to Sydney next friday! Weee will be there this time next week...so excited....should be a fun weekend away...and 4 days away from work will be awfully nice!
So it looks like...possibly I will soon be doing 4 PT sessions a week lol. I have quite a number of sessions owing to me...about 12....and so i am thinking i will increase the sessions to 3 a week then out of my "surplus" use one each week...that would see me doing 4 sessions a week for about 3 months...which could be a awesome kick in the pants for me ;)
My nutrition these days is MOSTLY good...it still needs some work...but I know if I stick at it...eating clean 80% of the time...calorie cycle....the weight loss will come. The hardest thing for me has been settling into a gym routine. Mostly because when I start to exercise (like a lot of us) the scales often stall...fluctuate or even slightly gain. I know its just my body adapting and retaining fluid as part of the recovery process but its hard for the mind to grasp that when you know if you watch your nutrition and dont exercise you tend to lose around a kilo a week. But the exercise is really REALLY important for me. I already know from past experience excess skin will be a issue for me. Ive already started to notice on my thighs starting to get some excess skin/wrinkly bits...lol
So hopefully its not too far away till i can start 4 PT sessions a week...hopefully within a month or so. The reason why I have to wait is the gym is hiring a couple of new trainers...as they dont have a lot of trainers in the evenings...and dont actually have anyone i could do a couple of sessions with...so ... patience ;)
I finally have a timer app on my camera i can take photos with while using a timer...so this weekend i am going to take some decent photos...that really show my body...not ones I am holding my phone in LOL...gonna take some front view and side view ones and hopefully also some of my back and my biceps lol.
Just bought s'mores protein powder...cannot wait for that in my oats tomorrow morning ;)
The good news too is...i go to Sydney next friday! Weee will be there this time next week...so excited....should be a fun weekend away...and 4 days away from work will be awfully nice!
Tuesday, August 04, 2015
Dexa scan and sprained ankles
A lot has happened in 24 hours! LOL
Yesterday I went to the gym for PT. We were doing a pile of exercises where I was leaning on the carpet...pushups...mountain climbers...burpees etc....and from carpet friction and ripped a bit of skin off!
I then left the gym...went and bought new shoes....they are very swish! Asics 2000...dark purple with some mint on it....cost a bucketload $190 but ive had the same model previously (different colours) so know they are great to wear :) Also went and bought Karin Slaughters new book :)
I then went and had a dexa scan done. So I was getting a scan done and having a consultation with a exercise physiologist. The first sad bit of news! lol is they couldnt fit the whole of me in the scan LOL..but she explained as long as we get the full half of you we are fine...she is pretty confident in 3 months when i get it redone i will be able to be fully done. My body fat percent came in at 43%. Which is less then I expected. I then talked about goal setting .... so basically the aim is to lose 2 kilos per month...and over 3 months to build 400 grams of muscle. By doing that I should end up at 38.7% by the start of november.
My big question for her was...how much cardio vs weights i should do. So she basically told me firstly to do some focus on my core....so she recommended pilates, yoga, body balance etc. So i will start doing body balance and yoga each week. She didnt think i needed to have a big focus on actual weights at the moment. She thought to focus on body weight training is enough...but to keep in mind as I get smaller will be easier...and at that point start to moving towards free weights and machine weights.
Cardio wise she said the key is variety...a mix of steady state cardio....HIIT....different pieces of equipment.
She did say if i do weights i need to do 3 sets of 12...and reps 8-12 should be a struggle. If its a struggle before rep 8 its too heavy a weight....if its easy at rep 12 its time to increase.
She also told me to have one rest day per week...and make that a different day each week (ie not every sunday) and to have a treat meal (like a dessert) once a week....on a day that is not a rest day...again...this is on a different day each week.
So with all that said....I think doing classes is the way to go at the moment...so ive planned next weeks workouts....they will look like this:
monday:PT and zumba
tuesday:PT and body pump
wednesday: yoga and 30 minutes boxing moves and some upper body weight stuff
thursday:RPM + TTT
friday: Body pump
saturday: rest day
sunday:6km walk
Anyway so after i came home from the scan...Im like one step from my back door and i rolled my ankle! Turns out i have sprained it (altho not a bad sprain) .... ended up on some gravel so got a nice gravel rash and bruising on my arm! lol. So needless to say...no gym the next few days...will let it heal...if I feel up to it i will get a walk in on sunday. I feel like i have a plan of action now ... despite my sprained ankle LOL....looking forward to getting into it next week :) Weigh in day tomorrow...hoping for a good loss :)
Yesterday I went to the gym for PT. We were doing a pile of exercises where I was leaning on the carpet...pushups...mountain climbers...burpees etc....and from carpet friction and ripped a bit of skin off!
I then left the gym...went and bought new shoes....they are very swish! Asics 2000...dark purple with some mint on it....cost a bucketload $190 but ive had the same model previously (different colours) so know they are great to wear :) Also went and bought Karin Slaughters new book :)
I then went and had a dexa scan done. So I was getting a scan done and having a consultation with a exercise physiologist. The first sad bit of news! lol is they couldnt fit the whole of me in the scan LOL..but she explained as long as we get the full half of you we are fine...she is pretty confident in 3 months when i get it redone i will be able to be fully done. My body fat percent came in at 43%. Which is less then I expected. I then talked about goal setting .... so basically the aim is to lose 2 kilos per month...and over 3 months to build 400 grams of muscle. By doing that I should end up at 38.7% by the start of november.
My big question for her was...how much cardio vs weights i should do. So she basically told me firstly to do some focus on my core....so she recommended pilates, yoga, body balance etc. So i will start doing body balance and yoga each week. She didnt think i needed to have a big focus on actual weights at the moment. She thought to focus on body weight training is enough...but to keep in mind as I get smaller will be easier...and at that point start to moving towards free weights and machine weights.
Cardio wise she said the key is variety...a mix of steady state cardio....HIIT....different pieces of equipment.
She did say if i do weights i need to do 3 sets of 12...and reps 8-12 should be a struggle. If its a struggle before rep 8 its too heavy a weight....if its easy at rep 12 its time to increase.
She also told me to have one rest day per week...and make that a different day each week (ie not every sunday) and to have a treat meal (like a dessert) once a week....on a day that is not a rest day...again...this is on a different day each week.
So with all that said....I think doing classes is the way to go at the moment...so ive planned next weeks workouts....they will look like this:
monday:PT and zumba
tuesday:PT and body pump
wednesday: yoga and 30 minutes boxing moves and some upper body weight stuff
thursday:RPM + TTT
friday: Body pump
saturday: rest day
sunday:6km walk
Anyway so after i came home from the scan...Im like one step from my back door and i rolled my ankle! Turns out i have sprained it (altho not a bad sprain) .... ended up on some gravel so got a nice gravel rash and bruising on my arm! lol. So needless to say...no gym the next few days...will let it heal...if I feel up to it i will get a walk in on sunday. I feel like i have a plan of action now ... despite my sprained ankle LOL....looking forward to getting into it next week :) Weigh in day tomorrow...hoping for a good loss :)
Wednesday, July 29, 2015
Where I am at :)
So I am in a much better frame of mind :) I decided to stick to 1800 calories. Yesterday morning tania messaged me to catch up for dinner...and THEN i found out work was putting on a free lunch (soft tacos or hamburger and fries) I opted for a sandwich since I was going out. When I went for dinner....I did look at getting a chicken dish but they were pretty much all with a cream sauce...I ended up getting a hamburger...which was HUGE.. so definite dose of iron got into my system (which never hurts me since my iron stores are so ridiculously low)...it also came with hot chips....must admit I ate 4 of those chips...but the rest i left...but considering how my mindset has been the last few weeks I was impressed with that.
I had really got into a "this is too much effort" kinda mind set. But catching up with Tania for dinner really helped. I talked about how I suck at group things and how the military miss wasnt really suitable for my personality...and I just felt better talking to someone who got what I was saying.
Ive always been very "im not interested in competing...the only competition is with myself). We discussed our sydney trip in 3 weeks time...I think spending 4 days together will be good we will rub off on each other and motivate each other more...we are definitely planning for the odd treat (like Lindt Cafe) but both definitely wanna stay on track and we are planning.
Tomorrow I am going in for a food coaching session. I need to get back completely on track with a plan.....Im just one of those people who need a plan! LOL...hopefully between now and early next week...I will work this all out for my nutrition and exercise.
So when I got on the scales this morning...they said 118.6 kilos....by the time I go to Sydney on August 21 I want that to be under 117...so no massive losses needed but about 600 grams per week would work nice. :)
I had really got into a "this is too much effort" kinda mind set. But catching up with Tania for dinner really helped. I talked about how I suck at group things and how the military miss wasnt really suitable for my personality...and I just felt better talking to someone who got what I was saying.
Ive always been very "im not interested in competing...the only competition is with myself). We discussed our sydney trip in 3 weeks time...I think spending 4 days together will be good we will rub off on each other and motivate each other more...we are definitely planning for the odd treat (like Lindt Cafe) but both definitely wanna stay on track and we are planning.
Tomorrow I am going in for a food coaching session. I need to get back completely on track with a plan.....Im just one of those people who need a plan! LOL...hopefully between now and early next week...I will work this all out for my nutrition and exercise.
So when I got on the scales this morning...they said 118.6 kilos....by the time I go to Sydney on August 21 I want that to be under 117...so no massive losses needed but about 600 grams per week would work nice. :)
Monday, July 27, 2015
This week...
So at about 4.45am this morning I woke with the sorest stomach. I was back to feeling how I felt constantly late last year. I knew the sore stomach was those gall stones....and I had a horrible taste in my mouth was from reflux :( So anyway...not able to sleep cos i couldnt get comfy with the pain...led to me being grumpy today! lol
Anyway, it got me really thinking about my relationship with food. As I have said before you dont get to 173 kilos with a healthy relationship with food...its a unhealthy one that does that. And so right now thats my main focus. I jumped on the scales this morning and they were 118.8 kilos...so up 900 grams from weigh in day...but honestly I am not even going to think about weight loss at the moment. My only focus is to stop the cycle I seem to have got on. I will weigh in this week and no doubt have a gain...but thats not my concern...my concern is breaking the cycle....getting back to a happy place with the weight loss journey. So while I debated doing calorie cycling this week...because I was worried about gaining...Im not going too cos I think eating a constant 1800 calories this week will get me back on a equilibrium (is that how you spell that word?)
So like I said yesterday....just gonna focus on being under the calories (so 1800) im not even gonna focus on carbs vs protein....or sodium....just eating within my calories.....once I accomplish that....I can start to cut back on things again. And well if i manage to lose on 1800? Well good for me LOL....but im not going to focus on it.
I should have done PT today but my stomach still didnt feel great...and I felt "heavy"....I do have to go in for weigh in on thursday....but im going to have a week off from the gym. Focus solely on getting enough sleep...and getting into a happier place...then monday next week I will be back at the gym for exercise. People may think this is the wrong way to do things...but for me...its honestly the right way...I take too much of other peoples thoughts on...something I really need to stop doing. I sat there last night just reading forums, checking out weight loss calculators etc and it just made me worse! So just focus on foods I enjoy (and I have my home made crustless quiche cooking in the oven as we speak) and sticking to my calories...surely thats not too hard for the week!
Anyway, it got me really thinking about my relationship with food. As I have said before you dont get to 173 kilos with a healthy relationship with food...its a unhealthy one that does that. And so right now thats my main focus. I jumped on the scales this morning and they were 118.8 kilos...so up 900 grams from weigh in day...but honestly I am not even going to think about weight loss at the moment. My only focus is to stop the cycle I seem to have got on. I will weigh in this week and no doubt have a gain...but thats not my concern...my concern is breaking the cycle....getting back to a happy place with the weight loss journey. So while I debated doing calorie cycling this week...because I was worried about gaining...Im not going too cos I think eating a constant 1800 calories this week will get me back on a equilibrium (is that how you spell that word?)
So like I said yesterday....just gonna focus on being under the calories (so 1800) im not even gonna focus on carbs vs protein....or sodium....just eating within my calories.....once I accomplish that....I can start to cut back on things again. And well if i manage to lose on 1800? Well good for me LOL....but im not going to focus on it.
I should have done PT today but my stomach still didnt feel great...and I felt "heavy"....I do have to go in for weigh in on thursday....but im going to have a week off from the gym. Focus solely on getting enough sleep...and getting into a happier place...then monday next week I will be back at the gym for exercise. People may think this is the wrong way to do things...but for me...its honestly the right way...I take too much of other peoples thoughts on...something I really need to stop doing. I sat there last night just reading forums, checking out weight loss calculators etc and it just made me worse! So just focus on foods I enjoy (and I have my home made crustless quiche cooking in the oven as we speak) and sticking to my calories...surely thats not too hard for the week!
Sunday, July 26, 2015
Taking a deep breathe....
UGH! One of the ways where you can tell I am struggling is when my posts become regular lol...as I am trying to figure things out...and when i start to get off track all i freaking do is google and look at fat loss calculators etc etc.
So I guess the thing that is so blatently clear to me now lol is that challenges really dont work for me. Im not sure if its having to follow set meal plan, or if its fear of failure or what but i always kinda suck at them! lol
I was initially thinking go back to eating 1800 calories for a few weeks...cos to be honest i kinda forgot where my calories had been in the weeks leading up to the military miss...somewhere in the 1400 to 1600 range i think. I mentioned doing this to my food coach and she pointed out I may gain weight (which I prolly already have lol) but anyway...so i dug out the old calorie cycling i was following in april 2010...which i was around this weight....so its:
saturday : 2000
sunday : 1400
monday : 1700
tuesday : 1400
wednesday : 1300
thursday : 1500
friday :1200
For this coming week all i am going to focus on is staying under the calories for each day. I am going to eat foods i enjoy and just focus on sustainability. A couple of rules I followed on previous weight loss attempts i will still follow too...watching my sodium (i wish i didnt have too but for me its really important) and also no grains at dinner time. Im not even gonna stress about going to the gym much...i will go in tomorrow for PT and then thursday morning to weigh in. I think part of this issue has been tiredness. I really noticed last week on tuesday...the day before i had done a hour PT and a 45 minute body balance class....and was just physically exhausted. I do now for me exercise is super important...but honestly i think 1200 calories at my weight isnt what i need.
Usually whenever I post something like this i get a lot of "don't give up messages" im not giving up at all. Am i a bit frustrated? sure. I feel like ive tried every calorie level imaginable...and yes i have got losses....and any loss is a good loss...but for the amount of weight i have to eat i should be losing more. And then of course ive lost the plot over the last 10 days or so and some of those kilos are gained back. My own doing.
Realistically at the moment....a week or so of just sticking to calories...and then i will start to focus on my macros...especially my protein levels. I feel before my carbs were too high and protein too low....possibly eating at 1400-1500 cals with the right balance of macros....and the weight loss might start happening. I think in a few weeks time then I can start to think more about exercise. I do think when it comes to exercise i need something more structured...like a progressive program...and ideally in my mind a weight program followed by 30 minutes of cardio per day would work good....problem is whenever i look at programs....it usually has some exercises with equipment I dont have access too...the other option is too throw myself into Group fitness classes...my problem with that is that most cardio ones i wont do....combat i wont do cos i fall....attack i am not fit enough for...and boxing isnt on at suitable times. Which would leave RPM (i can do rpm only so many times...its a lil repitive), and maybe body jam (which i have done about twice in my lifetime! lol) i dont do zumba cos its hard on my knees with the sharp changes of direction. Which is why i feel a individual program would work better...
Altho...that said...i am starting a 3rd PT session per week soon...so monday, tuesday, and fridays will be PT and i could do 30 minutes of cardio after. Once i am back with weekends off i could do pump and balance on saturdays. Which just leaves wednesday and thursdays free to do whatever.
Anyway i will think about that more next week! LOL
So I guess the thing that is so blatently clear to me now lol is that challenges really dont work for me. Im not sure if its having to follow set meal plan, or if its fear of failure or what but i always kinda suck at them! lol
I was initially thinking go back to eating 1800 calories for a few weeks...cos to be honest i kinda forgot where my calories had been in the weeks leading up to the military miss...somewhere in the 1400 to 1600 range i think. I mentioned doing this to my food coach and she pointed out I may gain weight (which I prolly already have lol) but anyway...so i dug out the old calorie cycling i was following in april 2010...which i was around this weight....so its:
saturday : 2000
sunday : 1400
monday : 1700
tuesday : 1400
wednesday : 1300
thursday : 1500
friday :1200
For this coming week all i am going to focus on is staying under the calories for each day. I am going to eat foods i enjoy and just focus on sustainability. A couple of rules I followed on previous weight loss attempts i will still follow too...watching my sodium (i wish i didnt have too but for me its really important) and also no grains at dinner time. Im not even gonna stress about going to the gym much...i will go in tomorrow for PT and then thursday morning to weigh in. I think part of this issue has been tiredness. I really noticed last week on tuesday...the day before i had done a hour PT and a 45 minute body balance class....and was just physically exhausted. I do now for me exercise is super important...but honestly i think 1200 calories at my weight isnt what i need.
Usually whenever I post something like this i get a lot of "don't give up messages" im not giving up at all. Am i a bit frustrated? sure. I feel like ive tried every calorie level imaginable...and yes i have got losses....and any loss is a good loss...but for the amount of weight i have to eat i should be losing more. And then of course ive lost the plot over the last 10 days or so and some of those kilos are gained back. My own doing.
Realistically at the moment....a week or so of just sticking to calories...and then i will start to focus on my macros...especially my protein levels. I feel before my carbs were too high and protein too low....possibly eating at 1400-1500 cals with the right balance of macros....and the weight loss might start happening. I think in a few weeks time then I can start to think more about exercise. I do think when it comes to exercise i need something more structured...like a progressive program...and ideally in my mind a weight program followed by 30 minutes of cardio per day would work good....problem is whenever i look at programs....it usually has some exercises with equipment I dont have access too...the other option is too throw myself into Group fitness classes...my problem with that is that most cardio ones i wont do....combat i wont do cos i fall....attack i am not fit enough for...and boxing isnt on at suitable times. Which would leave RPM (i can do rpm only so many times...its a lil repitive), and maybe body jam (which i have done about twice in my lifetime! lol) i dont do zumba cos its hard on my knees with the sharp changes of direction. Which is why i feel a individual program would work better...
Altho...that said...i am starting a 3rd PT session per week soon...so monday, tuesday, and fridays will be PT and i could do 30 minutes of cardio after. Once i am back with weekends off i could do pump and balance on saturdays. Which just leaves wednesday and thursdays free to do whatever.
Anyway i will think about that more next week! LOL
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