Category Archives: program

Day 1 in the bag

I made it successfully through day one. It was a wierd feeling purely for the fact that I don’t mind a bit of caffeine and yesterday I really didn’t want it (which shocked me), but my head was calling me every name under the sun and repayed me with a whopper of a headache for 90% of the day.

There is no way I will be giving in, so I will just have to put up with whatever comes my way and deal with each scenario as it rises.

My food was nice from start to finish and I didn’t really find myself overly hungry and really wanting food in between what I had planned for the day. I haven’t organised for anything special for the first couple of days, purely for the fact I want to prepare a lot of the staple foods (veg/ salad etc) in advance so I can focus a bit more on preparing the protein.

Breakfast I had 2 x fried eggs with 100g of shaved leg ham and 1 cup of spinach with a green tea

20140502-091242.jpg

Lunch was approximately 175g of chicken breast with oregano with 2 cups of brocoli and a roast tomato

20140502-091304.jpg

20140502-091318.jpg

My snacks throughout the day consisted of a handful of almonds, banana, carrot and a tin of plain tuna. I don’t know if I will need to cut back my snacks, but I will have them on hand and see if I can go with out them, but knowing they are there in case.

It was a gym day yesterday which was really nice. It was made even better because I hit a new PR on the leg press. I got to update my board from 120kgs to 140kgs. I didn’t go in with the midset of having a go at my PR, but was feeling really strong so thought why not!

I did a circuit of the following for 3 rounds and then finished off with 4 sets of quad and hamstring curls.

Circuit – weight was at 25kgs
15 thrusters
15 upright rows
10 burpee to box jump @ 50cm

Below is a picture of me on the leg press.

20140502-093349.jpg

Overall I had a good day and have a very good feeling about the month going forward.

Until next time, happy fitness!

Advertisements

The Final Countdown

So I am in the final stretch before starting my 30 Day Paleo Challenge on May 1st. I am still not sure what to expect, but I will be giving everything I have as I do not want to fail. I am starting to get a little log of meals and snacks that interest me so that I have no room to move and I am as prepared as possible. If you have any specific preperation ideas that you use, I would like to hear them.

I have also been working out a new training regime which will mix it up completely compared to what I have been doing (which to be honest has not been much at all). I am going to have to do a punishment at the end of the month as I don’t think I am going to meet my running quota and I am not going to be gentle on myself either. But, going forward my week will look something like this:

Monday – Running (I will mix it up between interval running and just running)
Tuesday – Upper Body (back/ shoulders/ arms)
Wednesday – Rest Day
Thursday – Legs
Friday – Strength Day (this will be working towards my lifting PR’s)
Saturday – Running and/ or circuit work
Sunday – Rest Day

I did go for a run this morning and used Zombies, run! app for the first time and I have to say that it was quite enjoyable and made the run seem to go quicker than what I was actually on the road for. If you do run every now and then, I would suggest you have a look at downloading this app.

My run was 4.2kms in 24m26s.

Below is a picture of one of the bridges I crossed on my run.

20140428-103013.jpg

As mentioned above I am not 100% sure on what to expect for the next month so I won’t be setting myself any goals apart from sticking to the diet and working my arse off for the duration.

I will be blogging all about the process with my food intake and training output to make myself that little bit more accountable.

Wish me luck…

The Announcement

20140424-103705.jpg
For the month of May, I will be stripping my diet back to strict paleo eating.

Why am I doing it?
Mainly for the challenge. I want to put myself in a situation where it is completely against the norm for what I usually do in my day to day food intake. Along with this I have fallen off the wagon with my food a little lately, and have done quite a bit of reading around the whole Paleo concept and think it is a good fit for me.

What is the 30 day challenge?
The 30 day challenge is a way for me to test myself on a full strict Paleo only diet for a full 30 days, with no cheat meals or cutting corners.

The in’s and out’s
Yes: Eat real food.

Eat meat, seafood, eggs, tons of vegetables, some fruit, and plenty of good fats from fruits, oils, nuts and seeds. Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re totally natural and unprocessed.

No: Avoid for 30 days.
More importantly, here’s what NOT to eat during the duration of your Whole30 program. Omitting all of these foods and beverages will help you regain your healthy metabolism, reduce systemic inflammation, and help you discover how these foods are truly impacting your health, fitness and quality of life.

Do not consume added sugar of any kind, real or artificial. No maple syrup, honey, agave nectar, coconut sugar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc. Read your labels, because companies sneak sugar into products in ways you might not recognize.

Do not consume alcohol in any form, not even for cooking. (And it should go without saying, but no tobacco products of any sort, either.)

Do not eat grains. This includes (but is not limited to) wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, amaranth, buckwheat, sprouted grains and all of those gluten-free pseudo-grains like quinoa. This also includes all the ways we add wheat, corn and rice into our foods in the form of bran, germ, starch and so on.

Do not eat legumes. This includes beans of all kinds (black, red, pinto, navy, white, kidney, lima, fava, etc.), peas, chickpeas, lentils, and peanuts. No peanut butter, either. This also includes all forms of soy – soy sauce, miso, tofu, tempeh, edamame, and all the ways we sneak soy into foods (like lecithin).

Do not eat dairy. This includes cow, goat or sheep’s milk products such as cream, cheese (hard or soft), kefir, yogurt (even Greek), and sour cream… with the exception of clarified butter or ghee. (See below for details.)

Do not eat white potatoes. This is somewhat arbitrary, but if we are trying to change your habits (chips and fries) and improve the hormonal impact of your food choices, it’s best to leave white, red, purple, Yukon gold, and fingerling potatoes off your plate.

Do not consume carrageenan, MSG or sulfites. If these ingredients appear in any form on the label of your processed food or beverage, it’s out for the Whole30.
No Paleo-ifying baked goods, desserts, or junk foods. Trying to shove your old, unhealthy diet into a shiny new Whole30 mold will ruin your program faster than you can say “Paleo Pop-Tarts.” This means no desserts or junk food made with “approved” ingredients—no banana-egg pancakes, almond-flour muffins, flourless brownies, or coconut milk ice cream. Don’t try to replicate junk food during your 30 days! That misses the point of the Whole30 entirely.

My journey
I’ll be blogging each week about my journey and various food discoveries. As well as the food sources I discover, I’m also interested to find out about the limitation. I will weigh in prior to day one, along with all my measurements (photos included) and will not step on a scale or measure again until day 31. I will take a photo every few days, but will not look at them until the end of the challenge also.

Also check out my instagram as I’ll be hashtagging everything with #mypaleo

How you can be involved
I would love to hear from everyone who is eating Paleo now, and share any hints and tips (along with awesome recipes) that you have tried along the way. Also a little bit of encouragement never goes astray 😉
Wish Me Luck…I may need it!

That’s how you do a leg session!

Firstly, my last post was actually my 50th since starting my blog….GO ME! I have found it to be such a great outlet and personal support for myself, and can’t wait for the next 50 posts.

Anyway, back to my reasoning for this post. Today I knocked out a thigh burning, calf sculpting (that’s how I see what I did today anyway haha) leg session. I am not too keen on seeing how I am going to feel tomorrow, but I know how ever it is it was all worth it. This is the first time I have really blasted my legs. I mean I’ve done squats, leg presses/ curls etc, but never to hardheartedness of what I put myself through this morning. The workout was:

1km row
Superset of Leg Raises and Walking Lunges
Leg Raises – 3 x 12 @ 25kgs
Lunges – 3 x 5m with 12kg DB’s

Squats
4 x 15 @ 20kgs

Leg Press Drop Sets to Failure
24 @ 80kgs
23 @ 70kgs
26 @ 60kgs
20 @ 50kgs
24 @ 40kgs

Calf Raises
1 x 15 @ 35kgs
1 x 15 @ 55kgs
1 x 15 @ 75kgs

Thrusters
1 x 20 @ 15kgs
1 x 15 @ 20kgs
2 x 10 @ 30kgs

1km row
2km walk for warm down

It felt amazing to knock out such a big workout, and I will look at doing this again next week and maybe up the weights a little leading in to the Easter long weekend.

And with all the squats I completed, I don’t have to complete any for my 30 Day Squat Challenge tonight!

My bicep seems to be back to 100% (FINALLY), so I will be looking to do a modified version of my arm workout from last week.

Until next time, happy fitness!

PS – I just had a pretty kick arse stir fry with lamb, carrot, broccoli, beans and brown rice in a sweet chilli sauce.

20140410-133941.jpg

Another Day, More Stairs!

It was another stair day today, and I actually turned RunKeeper on to see how far I do travel during the time I run up and down the stairs.

Including the 1.3kms to and from the stairs, I completed 1.6kms worth of stair running. On top of this I completed Day 1 of the 30 Squat Challenge and my legs feel like htey are on FIRE!

I have been neglecting my core and lower back recently, so tonight will be a big core session (lots of planking, sit ups etc), and then tomorrow I will do an active recovery of a slow run which off the top of my head is around 3.1(ish)kms.

Still have to figure out 3 more goals/ tests for the month so let me have it if you have an idea.

Until next time, happy fitness!

Back to Basics

As I have pointed out over the last couple of posts, I have really hit a wall. The worst part about that is, is I have no idea why or how to get myself out of it. Thankfully I have put in to place the right choices with food and I’ve been relatively good (80% of the time) with this.

After a few discussions, looking at old me photos and a bit of reading, I have come to the conclusion that I need to go back to what got me here in the first place. HARD WORK and NO EXCUSES, along with basic training!

After all, this is what got me to where I am now. So going forward I’ll be looking at training 5-6 days a week, but doing two smaller sessions focusing on specifics rather than cramming as much as possible in to one session.

My week will look like this;

Monday – Cardio
Tuesday – Morning: weights Afternoon: HIIT session (stair runs/ sprints etc)
Wednesday – Rest Day
Thursday – Circuit/ HIIT
Friday – Weights
Weekend – Run

On top of this during the week I will knock out some yoga/ core work and I will be starting to work towards one of my goals in completing the 12km City to Bay run here in Adelaide.

I am not done and still have a bit of work to go, and am no where near ready to give up!

Here’s to getting back on track.

Breaking Comfort!

This month I am on the road to setting benchmarks and (hopefully) over the coming weeks I will be beating the results set in this first week. I am 2 days down and after finding out how far I can go within a training session, I have been able to push myself and get a little extra out of what I was doing.

I didn’t end up doing the stair run yesterday (I will make up for that later in the week), but what I did do is go home and knock out a very solid work out. If you don’t know by now, I am a teeny bit obsessed with everything crossfit and want to start working towards being as prepared as possible for when I can finally join a crossfit gym.

With that in mind I was speaking to a local crossfitter and trying to get an idea of what key areas I should look at before I have the chance to start training. The first point he made was to attend a fundamentals class to focus on the basic movements and get used to these and also get an insight to the way the gym runs.

As I have been working on my weight for a long time I have a knowledge (I think I do anyway haha) of the basics from a normal training perspective (air squats, deadlifts etc), but I am a complete newbie when it comes to the olympic lifts and gymnastics (even double unders) side of things. I have read and watched a lot of things around these areas, but I’d imagine it to be a difficult thing to get used to.

Anyway, on to my session last night. My warm up was a mixture of skipping, air squats, lunges, burpees (I play leap frog with my daughter) and also chasing her around the backyard.

The workout was as follows:

Double Unders – I spent 5 minutes working on this and completed 3 sets of 5. I was shocked and happy at the same time.

EMOM – 12 Deadlifts @ 20kgs for 10 minutes
EMOM – 12 Squats @ 20kgs for 10 minutes
4 sets of chest to overhead press to my max reps (I stole some chalk to mark my reps on the ground in the picture below).

20140305-083906.jpg

It was such an awesome session and I was really stoked with myself as I pushed past my comfort zone and completed the whole session when I could have stopped 3 or 4 times.

At the point of completion I was ready to chew my arm off so safe to say that this didn’t last long, but it tasted so amazing. It was a porterhouse steak with avocado on top and just a basic garden salad.

20140305-083847.jpg

I will be taking full advantage of the rest day today and preparing myself for tomorrow.

Until then, happy fitness!