For the last 5-6 weeks I have managed to train three clients and I was really happy with how the training sessions went and how quickly the girls adapted to the programmes that I had set up. Monday's & Friday's I trained two friends together Kristy and Karina and they defnitely worked hard and were up for a challenge, but a few bouts of illness and a few sessions were missed making it hard for them to see changing results overall. I hope to train the girls in the New Year if they still wish to get to their fitness goals.
I also trained a good friend of mine, Alex. The great thing about Alex is she has this "can do mentality", she will always give it a go even if she know is is hard, or she isn't that strong in the area she will get frustrated at herself and keep trying!! I love it.... Alex was booked in for an ACL surgery in December and I wanted to make sure that her overall fitness was improved and that her leg muscles were much fitter and stronger to assist her with her recovery. Well Alex is nearly two weeks post op and going really well, her VMO is working strong which is great news and I can see a big improvement in her leg changes and I am happy that the training helped her along with the recovery.
So January I will be training myself and one of the girls from the gym, Dion as she is getting married in March. February I will be training my friend Sera and looking forward to that challenge as she also has a "can do" mentality and I look forward to pushing her to the limit.
Thursday, December 07, 2006
Wednesday, November 01, 2006
Passed Certificate III - Fitness Instructor
Can you believe it! I can :) It has been a long four months but defnitely well worth it to read the competent mark on my assignment. Great stuff, I receive all the information and certificate this week and then can register myself and get insurance to properly start training people!
I cannot tell you how excited I am, it is such a great move for me, I decided to start these studies in 2004 and finished now... hopefully the certificate IV in personal training only takes a year to do. bring it on!!
I cannot tell you how excited I am, it is such a great move for me, I decided to start these studies in 2004 and finished now... hopefully the certificate IV in personal training only takes a year to do. bring it on!!
Friday, October 20, 2006
Sydney Dance School
Well, I finally have accomplished one goal, to take a dance class at the Sydney Dance School. I did a funk class which went from 8:30-10:15pm, it was so nerve wrecking at the beginning, will everyone just start dancing and I will be ms unco in the back?
Our instructor Selina wanted to do a new dance, she had only just worked it out and no one had attempted it as yet, and she was still a bit unsure of the different moves with the girls/guys... yeap a partner funk to timberlakes new sexyback and then pussycat's buttons... it was awesome!! I am not used to counting the movements and it took a couple turns to get it properly even though my very kind dance partner (who studies jazz at the school, and great dancer) said I had it on the first turn.
They are having a concert in December and we are able to continue the classes each week and if we want to perform we can, no harm in giving it a go hey. Part II next week...
Keep smiling
Our instructor Selina wanted to do a new dance, she had only just worked it out and no one had attempted it as yet, and she was still a bit unsure of the different moves with the girls/guys... yeap a partner funk to timberlakes new sexyback and then pussycat's buttons... it was awesome!! I am not used to counting the movements and it took a couple turns to get it properly even though my very kind dance partner (who studies jazz at the school, and great dancer) said I had it on the first turn.
They are having a concert in December and we are able to continue the classes each week and if we want to perform we can, no harm in giving it a go hey. Part II next week...
Keep smiling
Thursday, October 12, 2006
Finished my assignment!!
Well who would of thought I have finally sent in my fitness assignment. Four months defnitely is a long time and it feels like I have been studying and completing tasks forever and this is the basics for fitness training.
So time will tell, not sure how long they take to mark all the assignments and let us know if we are certified or not. If I pass I can register myself/insurance and start training people!!
Bring it on!
Certificate IV in personal training I will start early next year and it will take me a year to complete it part time. I will get 10-15hrs work as a fitness instructor in a gym to gain experience and get more advanced with my knowledge.
So time will tell, not sure how long they take to mark all the assignments and let us know if we are certified or not. If I pass I can register myself/insurance and start training people!!
Bring it on!
Certificate IV in personal training I will start early next year and it will take me a year to complete it part time. I will get 10-15hrs work as a fitness instructor in a gym to gain experience and get more advanced with my knowledge.
Thursday, October 05, 2006
Busy little beee
Where did September go? Nothing like the last few weeks of an assignment deadline to take up most of your time. That is right, after me feeling like that is all I have been talking about, my assignment is due in 13days. Jackie and I have been putting in the hours on the weekend and trying to get things finished.... I am on the home front..... will be nice to have a couple months off before commencing the CertIV Personal Trainer certificate.
Going well in my training, really need to push myself more with will power when it comes to food, that is letting me down and I need to literally nip it in the butt. No more lolly jar at work and must cut back the soy lattes in the afternoon - one a day! The alcohol situation has improved, less, just in time for summer. You can do it :)
Have increased my weight training and now do an extra pump class a week also to get an overall body intense workout to get the heart rate up. Jam still rocks, did the most awesome class last night at the edge, new track mixed with my favourite flashdance track, I was soo pumped!
Going well in my training, really need to push myself more with will power when it comes to food, that is letting me down and I need to literally nip it in the butt. No more lolly jar at work and must cut back the soy lattes in the afternoon - one a day! The alcohol situation has improved, less, just in time for summer. You can do it :)
Have increased my weight training and now do an extra pump class a week also to get an overall body intense workout to get the heart rate up. Jam still rocks, did the most awesome class last night at the edge, new track mixed with my favourite flashdance track, I was soo pumped!
Thursday, August 31, 2006
So exciting...
Just wanted to share my exciting news that Sean, the first Bodyjam instructor I started Jam with about 10months ago has returned to Bondi Junction - fabulous news, he is such a great instructor and really gets into jam, the moves, the music and I think he was impressed with how many of us have stayed with jam and continued it in his absence.... he was just beaming... great workout....
So Wednesday nights back in form again, Patti will still do her Jam class at Bond Street on Thursday night and Bondi Friday night - so I get the two of the best instructors :)
Bring it on.
So Wednesday nights back in form again, Patti will still do her Jam class at Bond Street on Thursday night and Bondi Friday night - so I get the two of the best instructors :)
Bring it on.
Monday, August 28, 2006
Training Part II
So this morning I started my second block of training at the gym, ensuring I trained harder with higher reps and up'd the weights, worked really well and I have been starving all day, for me that is a good sign.
Am following the Gillian calorie counting/exercise plan (dons motivational page) to drop my bodyweight down another 4kgs with the aim of maybe gaining 1-2kgs toned muscle in six weeks. Will concentrate on split training (two day split) and will do a pump class also to challenge the muscles with lower reps and challenge the weight on the bar (always a good perve on Wednesday night at FF Edge).
Enjoying my jam classes still and I have swapped around the sessions to keep me interested and will start doing sydney dance school once a week to try out the jazz, funk and hip hop classes. Once I have handed in my assignment (roll on 18th October) then I can fully get into the dancing - great fun and tones every muscle in the body.
Looking to sign up for Certificate IV in Personal training when I am fully certified and pay my insurance/registration costs. I am hoping to set up a regular training session to get used to timing, workouts, client facing and preparing workouts for people with different fitness levels.
So once again, let the pain begin. Alcohol free for the next six weeks is going to be a challenge but I have lots of motivation and as most of you know LOVE a challenge!
Am following the Gillian calorie counting/exercise plan (dons motivational page) to drop my bodyweight down another 4kgs with the aim of maybe gaining 1-2kgs toned muscle in six weeks. Will concentrate on split training (two day split) and will do a pump class also to challenge the muscles with lower reps and challenge the weight on the bar (always a good perve on Wednesday night at FF Edge).
Enjoying my jam classes still and I have swapped around the sessions to keep me interested and will start doing sydney dance school once a week to try out the jazz, funk and hip hop classes. Once I have handed in my assignment (roll on 18th October) then I can fully get into the dancing - great fun and tones every muscle in the body.
Looking to sign up for Certificate IV in Personal training when I am fully certified and pay my insurance/registration costs. I am hoping to set up a regular training session to get used to timing, workouts, client facing and preparing workouts for people with different fitness levels.
So once again, let the pain begin. Alcohol free for the next six weeks is going to be a challenge but I have lots of motivation and as most of you know LOVE a challenge!
Tuesday, August 22, 2006
Sunshine
It is nearly summer! The sun is shining and it is getting warmer and warmer. Very exciting, that means it is nearly beach time.
Have had a very productive month and still managing to keep up the gym regime and keeping to my block training. I completed the city to surf in about 1hr45mins which I wasn't too happy with as it was so congested and I couldn't get a good solid walking pace up. Next year I will get there much earlier and aim to get below the 100mins.
Gym during the week has been good have mixed up the routine with some circuit training and body attack classes to get the cardio going. Swam this morning and feeling good after doing 1km.
The next few weeks are going to be completing my block training, part 2 and concentration on improving my endurance and stamina. So a few weight training sessions mixed with high intensity cardio should do the trick.
Work has been quite busy and I have had to amend my schedule during the week but all seems to be working out quite well.
Smiling til next time
Have had a very productive month and still managing to keep up the gym regime and keeping to my block training. I completed the city to surf in about 1hr45mins which I wasn't too happy with as it was so congested and I couldn't get a good solid walking pace up. Next year I will get there much earlier and aim to get below the 100mins.
Gym during the week has been good have mixed up the routine with some circuit training and body attack classes to get the cardio going. Swam this morning and feeling good after doing 1km.
The next few weeks are going to be completing my block training, part 2 and concentration on improving my endurance and stamina. So a few weight training sessions mixed with high intensity cardio should do the trick.
Work has been quite busy and I have had to amend my schedule during the week but all seems to be working out quite well.
Smiling til next time
Wednesday, July 26, 2006
Body Rest - Confessions time
I have hit the wall and am giving my body a rest... in the last couple weeks I have managed to complete a huge training programme, start a new job which has been very exhausting learning many new tasks and fabulous responsibilities, involves using mybrain, have moved house (no kitchen until this weekend, bathroom just finished) and start I have commenced training a friend of mine twice a week at 6am at Bondi FF which is going really well. Studying for a few hours a week I am a little tired. I will admit that my eating hasn't been to plan the last week or so with a bit more red wine and some takeaway (did I mention no kitchen) thrown in to make me feel really blerghhh, nothing worse than feeling unhealthy I say I don't know how most people walk around everyday feeling like this, no wonder most people are miserable hey.
Tonight I am skipping my double Wednesday class Pump/Jam and I am going to get a nice full body swedish massage. I have been detoxing for a few days and limiting coffee etc filling up on green, peppermint and red tea. Massage tonight and then back on track for the next block of training which will include swimming sessions during the week.
Goals for the next four weeks - increase water intake, decrease alcohol to 0. Increase vegetable intake and get creative with lunches for work!! No more excuses back into the routine.
Tonight I am skipping my double Wednesday class Pump/Jam and I am going to get a nice full body swedish massage. I have been detoxing for a few days and limiting coffee etc filling up on green, peppermint and red tea. Massage tonight and then back on track for the next block of training which will include swimming sessions during the week.
Goals for the next four weeks - increase water intake, decrease alcohol to 0. Increase vegetable intake and get creative with lunches for work!! No more excuses back into the routine.
Friday, July 07, 2006
Let the Fun Begin
Did I really say I was going to take my study things with me to Perth?! I decided to enjoy the week and not to worry about studying, so glad that I didn't take the stuff with me, I had NO time. It was actually quite nice to relax on the plane and catch up with the gossip mags and the new songs on my ipod.
Thank god June is over.
I am in the process of completing my Training Schedule for the next 9 weeks. Two 4 week blocks with a week rest inbetween. Very hectic training blocks for the first 4 weeks, I am not planning the second block training until week 2-3 of block 1. The rest week will still include workouts but on different days, and totally changing the way my body works for that week, including swimming/yoga sessions/float tank/massage.
I have included my study times into my timetable as well which I think will work nicely together. I have spent a couple hours going through my tasks and prioritising which tasks to complete. There are many tasks that have no right or wrong answers and ask for your opinion on certain aspects of fitness, training etc. Very interesting indeed and I am looking forward to the challenges.
Let the fun begin!
Thank god June is over.
I am in the process of completing my Training Schedule for the next 9 weeks. Two 4 week blocks with a week rest inbetween. Very hectic training blocks for the first 4 weeks, I am not planning the second block training until week 2-3 of block 1. The rest week will still include workouts but on different days, and totally changing the way my body works for that week, including swimming/yoga sessions/float tank/massage.
I have included my study times into my timetable as well which I think will work nicely together. I have spent a couple hours going through my tasks and prioritising which tasks to complete. There are many tasks that have no right or wrong answers and ask for your opinion on certain aspects of fitness, training etc. Very interesting indeed and I am looking forward to the challenges.
Let the fun begin!
Wednesday, June 21, 2006
Fitness Course
Did Strand 2 of my Fitness Instructor's course on Sat & Sun. Was a very well organised course and we did both practical and theory. Was good to finally meet the FIA people I have heard so much about, these guys are so on the ball with fitness and do programme's for many Australian athletes.
I found about 70% of the class were wanting to be Personal Trainers, like myself, but had very little knowledge about a gym environment or even working into a busy week how to workout within certain time restraints. I think they will have to do quite a bit more work before they start training one on one. One of the lecturers did mention that many of the people in the class will not make it all the way as they don't have the true passion. Not ME! I was born for personal training.
Met some great people to share out experience with and we managed to learn quite a bit about ATP-CP, transverse abdominals, stretching, weight training, core stability & lactate threshold! Was a great summary of our Strand 1 book and I picked up lots of handy hints from the training pyramids to help all different levels of fitness. I found that the information wasn't all that new to me but now all fits into place properly and I have so many ideas.
Saturday was half day lecture/introduction and then running sprints (with a few pushups thrown in) near the Harbour bridge. We had to team up and take turns being the PT or client. Of course Jackie and I being the great supportive PT we both ran with the client at all times to help motivate and get results, so was a bit knackered after we did that for an hour or so. We then went into the gym and proceeded to different techniques of weight training. So tired Saturday night going home on the bus. Was meant to be going out with Peta for dinner and drinks and I was thinking I am so tired, but got my second serve. Went to Minus-5 bar, good fun, will have to post pictures up here!!
Sunday was all day in the gym doing core stability, flexibility work - using and utilising different techniques and levels of fitness. It is amazing how many people in the gym have bad form and bad technique. We were using the pump bars on our lower back to ensure we weren't tilting our pelvis whilst doing core stability work.... for anyone who I will train in the future, watch out, you will be so amazed how how strong or weak your core muscles are. The trainer was very impressed with my core stability, and quite frankly so was I. If any of you know pilates/yoga you will understand a little more about how the core muscles work. It is a hell of alot more than "just doing ab crunches". Might have to do a good size blog on my motivation page for that one.
So I now have 16 weeks to complete my assessment book. I haven't looked at it yet, decided to leave that to a fresh mind tomorrow morning when I fly to Perth for a week. What a better way to spend 5hrs on a plane hey. I will do my first aid certificate in July when I return and hopefully by mid October I will have passed my assessment and first aid and be a qualified fitness instructor. This is inside and out gyms. Who would like to sign up to be my first paying client?
I found about 70% of the class were wanting to be Personal Trainers, like myself, but had very little knowledge about a gym environment or even working into a busy week how to workout within certain time restraints. I think they will have to do quite a bit more work before they start training one on one. One of the lecturers did mention that many of the people in the class will not make it all the way as they don't have the true passion. Not ME! I was born for personal training.
Met some great people to share out experience with and we managed to learn quite a bit about ATP-CP, transverse abdominals, stretching, weight training, core stability & lactate threshold! Was a great summary of our Strand 1 book and I picked up lots of handy hints from the training pyramids to help all different levels of fitness. I found that the information wasn't all that new to me but now all fits into place properly and I have so many ideas.
Saturday was half day lecture/introduction and then running sprints (with a few pushups thrown in) near the Harbour bridge. We had to team up and take turns being the PT or client. Of course Jackie and I being the great supportive PT we both ran with the client at all times to help motivate and get results, so was a bit knackered after we did that for an hour or so. We then went into the gym and proceeded to different techniques of weight training. So tired Saturday night going home on the bus. Was meant to be going out with Peta for dinner and drinks and I was thinking I am so tired, but got my second serve. Went to Minus-5 bar, good fun, will have to post pictures up here!!
Sunday was all day in the gym doing core stability, flexibility work - using and utilising different techniques and levels of fitness. It is amazing how many people in the gym have bad form and bad technique. We were using the pump bars on our lower back to ensure we weren't tilting our pelvis whilst doing core stability work.... for anyone who I will train in the future, watch out, you will be so amazed how how strong or weak your core muscles are. The trainer was very impressed with my core stability, and quite frankly so was I. If any of you know pilates/yoga you will understand a little more about how the core muscles work. It is a hell of alot more than "just doing ab crunches". Might have to do a good size blog on my motivation page for that one.
So I now have 16 weeks to complete my assessment book. I haven't looked at it yet, decided to leave that to a fresh mind tomorrow morning when I fly to Perth for a week. What a better way to spend 5hrs on a plane hey. I will do my first aid certificate in July when I return and hopefully by mid October I will have passed my assessment and first aid and be a qualified fitness instructor. This is inside and out gyms. Who would like to sign up to be my first paying client?
Friday, June 09, 2006
A is for Addicted
I have a confession. I think I am addicted to Bodyjam - I love it and wish I could do it everyday!! I managed to do 2 classes yesterday and boy did it feel good. I love how it is an intense cardio workout but also dance based, I now get all the turns and feel like I am dancing to Irene Cara's song. It isn't just another "gym session" it is great fun, we have excellent instructors at Bondi The Edge and they really make you feel like you are at dance school.
I went at lunchtime yesterday to Park Street and our Saturday instructor Adrienne was filling in, so I was like awesome as she totally loves the guns n roses track off the new release. Then I went to Platinum at Bondi after work (worth the extra $5 to use that gym) and it was Sophie who does our Tuesday night class at The Edge... and I was like can you do Flashdance... please please... she was like sure! There was another guy from Edge gym there who requested Fame and we both moved to the back of the room so we could use the whole floor. I think we made her day as only about 20% were really trying, amazing how a lot of people are used to one instructor and don't push themselves. The moves aren't that hard and she breaks them down very well and makes us practice like 10 times before our final routine where we put it all together.
About 5 months ago when I did my first Bodyjam class we had the most amazing instructor - Sean who was totally awesome and used to make you feel alive and enjoy the class. He left to Malaysia and there was a few instructors that kinda filled in but had a such a different vibe. I must admit I was gutted as I really loved the class. But now we have these fabulous instructors I am loving the 5 or so classes a week that I am doing. It makes me so awake and probably a bit too hyper, my flatmates are like "what are you on?"
I have always been inspired by dance and have always admired Fred Astair, Gene Kelly, Martha Graham, Rita Hayworth, Madonna and even the latest hip hop moves are soooo funky! Love it. I have decided that when I pass my Fitness Certificate I will treat myself to dance lessons at Sydney Dance School. Do a 10-week course in jazz or hip hop/funk. I will be honest and say that I used to dance around my room, lounge pretending I was Madonna's back up dancer. You have to have those dreams... makes life much more interesting!!
http://en.wikipedia.org/wiki/Gene_Kelly
http://en.wikipedia.org/wiki/Fred_Astair
http://en.wikipedia.org/wiki/Madonna_(entertainer)
I went at lunchtime yesterday to Park Street and our Saturday instructor Adrienne was filling in, so I was like awesome as she totally loves the guns n roses track off the new release. Then I went to Platinum at Bondi after work (worth the extra $5 to use that gym) and it was Sophie who does our Tuesday night class at The Edge... and I was like can you do Flashdance... please please... she was like sure! There was another guy from Edge gym there who requested Fame and we both moved to the back of the room so we could use the whole floor. I think we made her day as only about 20% were really trying, amazing how a lot of people are used to one instructor and don't push themselves. The moves aren't that hard and she breaks them down very well and makes us practice like 10 times before our final routine where we put it all together.
About 5 months ago when I did my first Bodyjam class we had the most amazing instructor - Sean who was totally awesome and used to make you feel alive and enjoy the class. He left to Malaysia and there was a few instructors that kinda filled in but had a such a different vibe. I must admit I was gutted as I really loved the class. But now we have these fabulous instructors I am loving the 5 or so classes a week that I am doing. It makes me so awake and probably a bit too hyper, my flatmates are like "what are you on?"
I have always been inspired by dance and have always admired Fred Astair, Gene Kelly, Martha Graham, Rita Hayworth, Madonna and even the latest hip hop moves are soooo funky! Love it. I have decided that when I pass my Fitness Certificate I will treat myself to dance lessons at Sydney Dance School. Do a 10-week course in jazz or hip hop/funk. I will be honest and say that I used to dance around my room, lounge pretending I was Madonna's back up dancer. You have to have those dreams... makes life much more interesting!!
http://en.wikipedia.org/wiki/Gene_Kelly
http://en.wikipedia.org/wiki/Fred_Astair
http://en.wikipedia.org/wiki/Madonna_(entertainer)
Tuesday, June 06, 2006
Progress
Just wanted to update and share my progress to date. I am still going strong on my exercise and diet regime. I am now finally down to 73.6kgs. That is the lowest weight I have been since 1999. It just shows that if I set my mind to something I can achieve it. I have gone hard and the weight has come off quite easily. I have been so determined to get to my goal.
Last week I managed to do the same gym programme as listed below and managed to do a double class on Saturday. Taping my knees for pump/bodyjam I had a great workout. I am into a routine now and feeling the difference the training is making. I feel more supported in my abs and lower back and I am looking leaner.
Monday's workout was a great one because it was raining so hard all night and I knew that it would be quieter at the gym at 6:30am. It was! I challenged myself on the leg press doing 60kgs, I really must try the other machine which isn't using the pulley action for weights. I also managed to do 35kgs on the pulldowns. Seated rows were hard and I got up to 20kgs and managed to do 10reps and then go down to 15kgs for the last five reps.
Roll on tomorrow. I am ready for a big chest workout!
Monday
Back/Legs/Biceps/Abs
Lat pulldown (front)
Pull ups wide and narrow grip (machine assisted)
Bicep curls (barbells or bar)
Seated Row
Leg Press
Reverse Curls
Crunches
Leg Raises
Lower Back extensions
Stretch
Wednesday
Shoulders/Chest/Triceps/Abs
Lateral raises (dumbells or bar)
Upright row (bar)
Side raises (db)
Chest press
Pec flyes
Tricep overheads
Cable triceps
Push ups
Crunches
Side Obliques using barbell
Stretch
Friday
Back/Legs/Biceps/Abs
Back row (db)
Deadlift (bar)
Alternate leg lunges
Calf Raises
Bicep curls (21) bar
Lat pulldown front
Lower Back extensions
Crunches
Leg Raises
Stretch
3 sets of each exercise 12reps
Dons Cardio Plan
10mins cardio before to warm up - bike MHR 60%
20mins cardio after stretches - bike MHR 70-80%
Last week I managed to do the same gym programme as listed below and managed to do a double class on Saturday. Taping my knees for pump/bodyjam I had a great workout. I am into a routine now and feeling the difference the training is making. I feel more supported in my abs and lower back and I am looking leaner.
Monday's workout was a great one because it was raining so hard all night and I knew that it would be quieter at the gym at 6:30am. It was! I challenged myself on the leg press doing 60kgs, I really must try the other machine which isn't using the pulley action for weights. I also managed to do 35kgs on the pulldowns. Seated rows were hard and I got up to 20kgs and managed to do 10reps and then go down to 15kgs for the last five reps.
Roll on tomorrow. I am ready for a big chest workout!
Monday
Back/Legs/Biceps/Abs
Lat pulldown (front)
Pull ups wide and narrow grip (machine assisted)
Bicep curls (barbells or bar)
Seated Row
Leg Press
Reverse Curls
Crunches
Leg Raises
Lower Back extensions
Stretch
Wednesday
Shoulders/Chest/Triceps/Abs
Lateral raises (dumbells or bar)
Upright row (bar)
Side raises (db)
Chest press
Pec flyes
Tricep overheads
Cable triceps
Push ups
Crunches
Side Obliques using barbell
Stretch
Friday
Back/Legs/Biceps/Abs
Back row (db)
Deadlift (bar)
Alternate leg lunges
Calf Raises
Bicep curls (21) bar
Lat pulldown front
Lower Back extensions
Crunches
Leg Raises
Stretch
3 sets of each exercise 12reps
Dons Cardio Plan
10mins cardio before to warm up - bike MHR 60%
20mins cardio after stretches - bike MHR 70-80%
Friday, May 26, 2006
Fitness Challenge Part II
Well it has been nearly two weeks since I threw myself into my fitness programme. And I must admit I am very happy with the results. I have been using www.calorieking.com.au to track my daily intake to ensure I am controlling my fats/proteins/carbs balance, this tool is amazing.
Sunday week ago I sat down with my friend Marty and we read Jillian Michael's book (biggest loser, trainer...) and we decided to give her formula a go... well it works wonders. To date in a week I have lost 3kgs and quite a few cms off the waist, bust and hips! Last week was really a dry run to see how many times I went to the gym, how many calories I needed per day etc. I decided this week to work out the exercise for the entire week, work out the extra calories and divide them up for my week... THEN I will have to stick to the exercise plan as I have been eating the daily input. Brilliant. I worked out that I can add 3478calories a WEEK with my training... this involved: 3x weight training hr sessions 3x 20min cardio sessions, 4x bodyjam classes and an hr swim. It is Friday and I have managed to do ALL the classes/sessions and I am feeling great.
Went to physio last night to get the knees checked out and all is going well. Still have to do my stretches and keep the VMO working to keep my kneecap inline. I have them strapped today, so all ready for a workout tomorrow! They are launching a new bodyjam class, so am tres excited about that. Looking forward to a big swim on sunday and then I might duck down to Westfield to see those lovely chinese massage guys!
Sunday week ago I sat down with my friend Marty and we read Jillian Michael's book (biggest loser, trainer...) and we decided to give her formula a go... well it works wonders. To date in a week I have lost 3kgs and quite a few cms off the waist, bust and hips! Last week was really a dry run to see how many times I went to the gym, how many calories I needed per day etc. I decided this week to work out the exercise for the entire week, work out the extra calories and divide them up for my week... THEN I will have to stick to the exercise plan as I have been eating the daily input. Brilliant. I worked out that I can add 3478calories a WEEK with my training... this involved: 3x weight training hr sessions 3x 20min cardio sessions, 4x bodyjam classes and an hr swim. It is Friday and I have managed to do ALL the classes/sessions and I am feeling great.
Went to physio last night to get the knees checked out and all is going well. Still have to do my stretches and keep the VMO working to keep my kneecap inline. I have them strapped today, so all ready for a workout tomorrow! They are launching a new bodyjam class, so am tres excited about that. Looking forward to a big swim on sunday and then I might duck down to Westfield to see those lovely chinese massage guys!
Thursday, May 18, 2006
New Fitness Challenge
As if Bootcamp wasn't enough for me! I have decided to throw myself into a proper fitness training programme. The same programme I would undertake if I were paying a trainer. Hard core training and concentrating on input & output.
My goal:-
To loose 5-8kgs body mass
Gain 2-3kgs lean muscle
Overall goal to be fit, increased cardiovascular endurance and muscle atrophy. Strength training is an important part of this new programme. (see formula on Motivation link).
Last week I started going to back to the gym to do weight training, so far it has given me the motivation, confidence and determination to get back on track and NOT TO GIVE UP. Have been training with my friend Guy and we have tried two types of weight training to see which suits us. Firstly we did compound training, same muscle group, sets. This week we tried Mega training with highest weight 8-10reps and then dropping the weight to half and completing as many reps as possible.
For me I prefer to do supersets. Training opposing muscles to get an overall workout. ie biceps/triceps. This keeps the muscles warm and working constantly whilst keeping heart rate up also. Increasing weights if too easy, the last 3 reps should be hard for you to complete!! That is the challenge. I see so many women at the gym and they are still scared to use heavier weights. If only they knew that muscle bass burns calories more calories at rest.
My goal:-
To loose 5-8kgs body mass
Gain 2-3kgs lean muscle
Overall goal to be fit, increased cardiovascular endurance and muscle atrophy. Strength training is an important part of this new programme. (see formula on Motivation link).
Last week I started going to back to the gym to do weight training, so far it has given me the motivation, confidence and determination to get back on track and NOT TO GIVE UP. Have been training with my friend Guy and we have tried two types of weight training to see which suits us. Firstly we did compound training, same muscle group, sets. This week we tried Mega training with highest weight 8-10reps and then dropping the weight to half and completing as many reps as possible.
For me I prefer to do supersets. Training opposing muscles to get an overall workout. ie biceps/triceps. This keeps the muscles warm and working constantly whilst keeping heart rate up also. Increasing weights if too easy, the last 3 reps should be hard for you to complete!! That is the challenge. I see so many women at the gym and they are still scared to use heavier weights. If only they knew that muscle bass burns calories more calories at rest.
Wednesday, May 03, 2006
Wednesday, April 19, 2006
Knee Progress
I have been seeing the Physio now for about three weeks and my knee's are making big progress. I have been strapping them a couple times a week and this seems to help stop the kneecap from moving too much and it has been fantastic to walk and NOT feel any pain going up stairs or walking up a slight hill.
The strengthening exercises I was given are to ensure that the VMO (inside thigh) muscle is working properly to support knee cap and I find that doing this everyday defnitely helps and I can feel the leg muscle getting stronger, especially when the tape is off my knee. I went to physio last night and did the muscle tests where you are linked up to a laptop and you have the little readers on the muscles to see who is working the best... they are going great! I can now do squats, step ups and one leg exercises (slowly).
I have been to the gym doing upper body work and swimming and I am excited now that I can involve some little leg exercises into my routine. Feeling very positive about the progress.
The strengthening exercises I was given are to ensure that the VMO (inside thigh) muscle is working properly to support knee cap and I find that doing this everyday defnitely helps and I can feel the leg muscle getting stronger, especially when the tape is off my knee. I went to physio last night and did the muscle tests where you are linked up to a laptop and you have the little readers on the muscles to see who is working the best... they are going great! I can now do squats, step ups and one leg exercises (slowly).
I have been to the gym doing upper body work and swimming and I am excited now that I can involve some little leg exercises into my routine. Feeling very positive about the progress.
Friday, March 31, 2006
Bursitis of the Knee
Yes I finally got off my butt and went to the physio. My left knee is a bit swollen and has some fluid build up from a case of Bursitis (Wherever the bones, tendons and ligaments move against each other, particularly near joints, small fluid-filled sacs called bursae cushion the points of contact) As my knee cap isn't running properly along putting extra pressure comes swelling.
So both knees are strapped, my right knee isn't as bad as the left but has some swelling and is tender. I am to rest my knee for the next month, strapping every two days and treatment once a week with myself doing strength exercises everyday. So no aerobic or pump classes for me, just gentle walking, swimming and stretches. I can still do upper body weights which will be good to focus on. Sat last night with the peas on the knee.... gosh has been over 15yrs since I have had to do that. But I am glad I haven't done any major damage, just need to be careful from now on and no more running!!
So both knees are strapped, my right knee isn't as bad as the left but has some swelling and is tender. I am to rest my knee for the next month, strapping every two days and treatment once a week with myself doing strength exercises everyday. So no aerobic or pump classes for me, just gentle walking, swimming and stretches. I can still do upper body weights which will be good to focus on. Sat last night with the peas on the knee.... gosh has been over 15yrs since I have had to do that. But I am glad I haven't done any major damage, just need to be careful from now on and no more running!!
Wednesday, March 29, 2006
Last Fitness Test for Bootcamp
Today was the last fitness test for BC. We did our usual warm up which was a good run around the Bondi Pavillion with stretches. Straight into our fitness test... scores are:-
60 Second Tests
Push Ups
20 full leg/25 knee
Sit Ups
50
2km Run... did about 1km in 5mins... in the pissing down rain, was soaked... which was nice and I didn't mind that it was my damn stupid KNEE playing up..... arrghhhh so frustrating, I really wanted to get my time under 10mins for the run.
Knee has been playing up since the second month started, I have been resting it but really need to get it worked on properly now that I have stopped Bootcamp (well Friday is last day). I have physio appt tomorrow night so will suss out then what needs to be done.
60 Second Tests
Push Ups
20 full leg/25 knee
Sit Ups
50
2km Run... did about 1km in 5mins... in the pissing down rain, was soaked... which was nice and I didn't mind that it was my damn stupid KNEE playing up..... arrghhhh so frustrating, I really wanted to get my time under 10mins for the run.
Knee has been playing up since the second month started, I have been resting it but really need to get it worked on properly now that I have stopped Bootcamp (well Friday is last day). I have physio appt tomorrow night so will suss out then what needs to be done.
Monday, March 27, 2006
Fitness Study
Another goal I have signed up to achieve is Certificate III with FIA - Fitness/Gym Instructor. I commence the Strand 2 of the Certificate on 17th & 18th June and then have 16 weeks to complete the assessment. Once I have passed that I do the First Aid Certificate and hopefully by October 2006 I will be a fully qualified Fitness Instructor, complete with registration and insurance.
Last Week Bootcamp - Month 2
Firstly I would just like to mention that the second month has been much harder than the first. I think there are two reasons why:
1. Sunshine no gorgeous sunrises on the beach until way after 6:30am
2. Old knee injuries played up big time last week, missing my first session of bootcamp
I am looking forward to the last week of bootcamp. The session this morning was a great exercise working both strength and cardio down at Clovelly Beach. Lots of running, sit ups, lunges, push ups, tricep dips and the plank. It defnitely was a good warm up for the fitness test on Wednesday. I am hoping to knock some more time off my 2km run... under 10mins would be ideal and a fantastic goal for me to achieve.
:0)
1. Sunshine no gorgeous sunrises on the beach until way after 6:30am
2. Old knee injuries played up big time last week, missing my first session of bootcamp
I am looking forward to the last week of bootcamp. The session this morning was a great exercise working both strength and cardio down at Clovelly Beach. Lots of running, sit ups, lunges, push ups, tricep dips and the plank. It defnitely was a good warm up for the fitness test on Wednesday. I am hoping to knock some more time off my 2km run... under 10mins would be ideal and a fantastic goal for me to achieve.
:0)
Thursday, March 23, 2006
Another Year Older Today!
Well it is official I am now in my 30's after turning the ripe young age of 32 today. Let's just say that I am feeling older and wiser but defnitely not going to let it dampen my good mood (even if I have woken up with a sore throat/cold thing). A few drinkies tonight should sort that out.
Only managed to get to Bootcamp once this week, Monday I got up at 5am and my knees were still so sore from Friday's running from Bondi to Tamarama, up and down stairs. My knees are still tender and I think my patella is out of place (damn strong leg muscles)! Wednesday's training was good strength work, the warm up was good for me as it hurts to run, I don't know how I am going to go with the fitness test next week for the 2km run. I will hopefully get some rest on the weekend and see how Monday goes.
Friday it is at Queens Park which involves lots of running/sprints and plus I am out tonight having a few drinks, think I need to rest up tomorrow. I have booked in for some pampering tomorrow on my day off work... an hour floatation tank and then reflexology, bliss bliss bliss. To reward myself for all the hard work I have been doing :)
Only managed to get to Bootcamp once this week, Monday I got up at 5am and my knees were still so sore from Friday's running from Bondi to Tamarama, up and down stairs. My knees are still tender and I think my patella is out of place (damn strong leg muscles)! Wednesday's training was good strength work, the warm up was good for me as it hurts to run, I don't know how I am going to go with the fitness test next week for the 2km run. I will hopefully get some rest on the weekend and see how Monday goes.
Friday it is at Queens Park which involves lots of running/sprints and plus I am out tonight having a few drinks, think I need to rest up tomorrow. I have booked in for some pampering tomorrow on my day off work... an hour floatation tank and then reflexology, bliss bliss bliss. To reward myself for all the hard work I have been doing :)
Saturday, March 11, 2006
Weight Training
Started training today with Lorna at Bondi Platinum. 8am start and was great to get back into proper free weights in the gym. Started off with squats and I was warmed up with the bar (20kilos) and then managed to get an extra 10kgs on each side of the bar, not bad considering I haven't done that kind of weight for about 8 years. Lorna has done alot of hypertrophy work where as my muscles have been in the atrophy phase. Deadlifts after squats which was hard but I managed to get 5kgs on each side, pretty good 30kg for deadlifts (i think in pump I do 10kilos) and the legs and back were feeling it gooood! We then did leg extensions, I have been so lazy with this exercise so I managed to do 42.5kgs for the first 15reps and then 35kgs for the next 10-15. I had forgotten that pain and the pain threshold - the lactic acid I could feel it in my legs ahhhhhh. Then we did some chin ups, after me explaining to Lorna that I have never lifted my body weight - but she spotted me and I managed to do 3 sets of 5 oh my god it was goood, she assisted by pushing my feet up which was great and I could really feel it. We still had some time spare so we decided to do some rowing and lat pull downs... just to totally torture ourselves. Really looking forward to continuing with the weight training and Lorna is great to push me and ensure that I get those last reps in.
Wednesday, March 08, 2006
Week Five, Day Two
Training on the soft sand this morning at Bondi Beach. We started off with small running exercises that turned into sprints, lunges and squat jumps, after Kurt put us through that we were off with Jayne who gave us the "rope drill" running down the beach in our team pulling the rope along, with the last person running to the front and keeping the rope from hanging on the ground. Defnitely works the legs and I thought my heart was going to jump out of my chest. We received a penalty due to the rope touching the ground... We then were with Andrew for more sprints, one person chooses a number between 1-10 and that is how many cones/witches hats we had to sprint around. The goal is to beat the person who chose the number... if we do they have to do pushups/situps/squat jumps... I won a few of the sprint races (am sure Rachel let me win one of them)! Not bad considering Debs and I are the oldest in our group (most of them are 20!)
So all is good for 2nd Month and looking forward to the next three weeks.
So all is good for 2nd Month and looking forward to the next three weeks.
Monday, March 06, 2006
Orbit Bar, Birthday Lunch & Mardi Gras meets Bootcamp
So I had a few social engagements on this weekend. Obviously when I agreed to attend them all I was under the impression that Friday was my last day at Bootcamp and I could maybe have a little relax and a drink or two. 5am this morning (Monday) the alarm jolting me from my sleep and I realised that all the cocktails, wines and bourbons I had on the weekend were going to hurt more now than the hangover I woke with yesterday morning.
This morning it was great not to be a "new" recruit at Bootcamp. As the groups came together I recognised the look of fear on the new peoples faces, that priceless look of "what have I got myself in for?"! And a few of us were worried they might be faster or stronger than us.... time would tell. The rest of us who had returned went off and trained as one group whilst the newies did the fitness test. So we ran from Bronte to Tamarama and our instructor Jayne made sure we ran up ALL the staircases that were on the way(including the ones OFF the path for those of you who know the area), plus the finale staircase at Tamarama beach (it is a killer, bigger than the one at Coogee on Friday) so the legs were shaking a bit at the end of today's session!! Of course in between our running we had breaks where we did squats, lunges, push ups and sit ups.
So back on track this week, have a busy gym schedule ahead of me and I am hoping to get my first publish in my new motivation 06 blog. Have a great week.
Friday, March 03, 2006
Bootcamp Feb Results
Bravo Team Feb 06 Results
Day One
60second Tests
Push-Ups (full leg/knee) 9/25
Situps (wrist to knee) 34
Bridge (3mins maximum) 0.55seconds
2km Run 12.21mins
Day Eleven
60second Tests
Push-Ups (full leg/knee) 11/31
Situps (wrist to knee) 40
Bridge (3mins maximum) 1min50seconds
2km Run 10.40mins
Guess who has signed up for March Bootcamp!! Yeap I need to do more, it is addictive and I feel like I am only warming up!
Day One
60second Tests
Push-Ups (full leg/knee) 9/25
Situps (wrist to knee) 34
Bridge (3mins maximum) 0.55seconds
2km Run 12.21mins
Day Eleven
60second Tests
Push-Ups (full leg/knee) 11/31
Situps (wrist to knee) 40
Bridge (3mins maximum) 1min50seconds
2km Run 10.40mins
Guess who has signed up for March Bootcamp!! Yeap I need to do more, it is addictive and I feel like I am only warming up!
Wednesday, March 01, 2006
Final Week Bootcamp
Cannot believe it is my last week at Bootcamp, just when I am starting to make progress!! We had our fitness test today and I wanted to knock a few minutes off my time for the 2km run, which I did, yay for me. My first time (3 weeks ago) was 12mins20seconds (I know slowly goes the snail) and today did it in 10mins40seconds. Most people know running isn't my thing so I am very happy with that result.
We also did the push up/sit ups test. Today I did 11 full leg pushups and 33 knee push ups in 60seconds.. I think from memory my first test I did 9 full leg and 26 knee pushups.. so an improvement there. Sit ups I managed to only do 39 in 60seconds... not happy with that result but I can improve on that.. I cannot remember the first test result for the situps...we will find out on Friday. (Note: situps are full BFA ones, full sit up with wrists to the knee) try them!!
So looking forward to Friday, not sure what challenges they have in store for us being the last day, we are at Coogee, will feedback on that later on Friday.
Thursday, February 23, 2006
Motivation
Check out my new blog page, link right hand side below. If you wish to add any suggestions for the new Motivation06 blog please add comments here.
Tuesday, February 21, 2006
3rd Week @Bootcamp
Feeling and seeing the difference in my 3rd week, I have more energy and am loosing cm's off the body which is great news, even though I cannot afford to loose anymore off the bust!! I am finding that the extra classes at fitness first are also helping me recover, to some this sounds nazi but nothing like a pump and jam class on a wednesday night after a morning of strength training on the beach to stretch and work those muscles. I love it and it makes me feel so alive! I am sleeping better, eating better and the brain power defnitely is boosted.
I am enjoying the discipline and find that this does challenge me to put in the extra effort. Monday's we train at an oval near Clovelly Beach. Involves lots of sprint work and defnitely can feel the difference, my hamstrings have never been so tight in their lives, so lots of extra stretching for Dons. I enjoy the sprint work as long distance is not my thing, I do not breathe correctly, so sprints I am able to put in 100% and then recover quickly, which is a good sign of my improving fitness level. Heart rate this Monday was 180bpm. 80% for my age is 135-155... so this was defnitely improving my VO2max/max oxygen intake... improves cardio fitness. Wednesday last week we were on the grass @Bondi doing circuit work involving sit ups, press ups, squats & lunges. "Who knew you can do so many different exercises for the same muscle group I heard one of the girls say", you sure can and boy does it make your body scream!! Friday was a hard day, it was a bit humid and I couldn't control my breathing as we dragged sandbags/ropes down the beach, I finally got myself into gear and was able to put extra effort into the exercise of running along the beach with rope on the shoulder, one would drop of the back and sprint to the front of the rope and keep running... was a good workout. We then lined up in ranks and had a team member in the water.... yeap, we had to run to them and tag them to get our team through quickest... Needless to say Dons found the only hole in the sand... was a perfect way to cool down and everyone was drenched from head to toe... Lets hope the rest of this week will be as challenging.
I have implemented a whey protein drink into my diet, finding that this helps fuel me for bootcamp/gym and helps the recovery process also. I am managing to get my daily intake (0.75g per kg body weight) of protein doing this and adding oily fish/nuts to my diet. Lowering my complex carb intake just a little bit and finding that my appetite has supressed a little allowing my food intake to be at a level that is within healthy range ie not comfort eating so much.
So with five more sessions to go I am going to push myself and hopefully get further results.
I am enjoying the discipline and find that this does challenge me to put in the extra effort. Monday's we train at an oval near Clovelly Beach. Involves lots of sprint work and defnitely can feel the difference, my hamstrings have never been so tight in their lives, so lots of extra stretching for Dons. I enjoy the sprint work as long distance is not my thing, I do not breathe correctly, so sprints I am able to put in 100% and then recover quickly, which is a good sign of my improving fitness level. Heart rate this Monday was 180bpm. 80% for my age is 135-155... so this was defnitely improving my VO2max/max oxygen intake... improves cardio fitness. Wednesday last week we were on the grass @Bondi doing circuit work involving sit ups, press ups, squats & lunges. "Who knew you can do so many different exercises for the same muscle group I heard one of the girls say", you sure can and boy does it make your body scream!! Friday was a hard day, it was a bit humid and I couldn't control my breathing as we dragged sandbags/ropes down the beach, I finally got myself into gear and was able to put extra effort into the exercise of running along the beach with rope on the shoulder, one would drop of the back and sprint to the front of the rope and keep running... was a good workout. We then lined up in ranks and had a team member in the water.... yeap, we had to run to them and tag them to get our team through quickest... Needless to say Dons found the only hole in the sand... was a perfect way to cool down and everyone was drenched from head to toe... Lets hope the rest of this week will be as challenging.
I have implemented a whey protein drink into my diet, finding that this helps fuel me for bootcamp/gym and helps the recovery process also. I am managing to get my daily intake (0.75g per kg body weight) of protein doing this and adding oily fish/nuts to my diet. Lowering my complex carb intake just a little bit and finding that my appetite has supressed a little allowing my food intake to be at a level that is within healthy range ie not comfort eating so much.
So with five more sessions to go I am going to push myself and hopefully get further results.
Wednesday, February 08, 2006
Is it February already?
Time surely does fly by, back at work after the chrissy period, where does January go? I had a great christmas and was flown to my hometown in the Pilbara as a suprise to my sister and mum, Dad organised the whole things and managed to keep it a secret. Seven hours after leaving Sydney I land on the otherside of Australia and back in the red dirt, the bush!! I don't think I have been back to Tom Price since 2002 and the last time all of us had christmas there was 1998, so a great catch up in the back patio with 44 degree heat... lots of cold drinks, bbq's and chicken, ham, chicken, ham.... you know how it goes. Enjoyed the counter meals down the local pub with the boys who I am sure have super glued their arses to the seats in that pub..always there guaranteed. Managed to get a round of golf in with dad and a few of his buddies, scored 52, nine hole course was 45.. it was 7am and soo hot, but not bad for an old gal who hasn't played properly for like 10 years.
My first NYE in Sydney was a great night!! Went to the Italian Village and managed to consume champers and champers and some more champers.... fireworks were very impressive and was a good way to see in the new year.
So now, things are going very well, managed to get a new job with my company working in the city - which is going well so far, been here a full week now and enjoying the change of location & team situation, my role as Executive Assistant is now more varied.
Am all focused fitness wise, managed to stay 75kilos from christmas and the first few weeks in January when I had visitors from the UK (which meant beers and fish & chips on the beach). Had a great time catching up but I think I put on a few more kilos!! HOW HOW HOW
So I have decided that on top of my gym routine I needed more discipline and more action in the mornings (hah don't we all) so I joined Bootcamp @ Bondi. Just completed first week and I find that they push you and make you work hard. The sand defnitely makes you feel the burn and my poor toes have no idea what is happening to them!! They are used to "walking" on the sand... none of this running caper. In between sit-ups, push-ups, shuttle runs, rope work, medicine ball work, sand bag work you do manage to work up a sweat, get the heart pumping and the legs burning as well as somehow still managing to have a smile on your face. The instructors are great, they push you but aren't like the guy from GI Jane (thank god) they are great as it is our first week and I hope I can keep up the pace in the next three weeks.
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