Can you believe we're into 2nd week of March already? where has the first 2 months gone.  How many of you made New Year's resolutions and oops, have already broken them?  I didn't make any this year so so far so good.  However I'm sure there are heaps of you that were going on a diet at the start of the year and may have already fallen off the wagon.  But no doubt you'll be getting on another diet to compensate for the extra goodies you've indulged.

left: most of the time I like clean fresh food eg. salad and tuna sashimi.
This whole dieting and binging is a vicious circle.  You might be eating cleanly for a couple of weeks then somehow, you don't know why, you have to cheat and eat pies, a pastry or a bread roll.  Perhaps all in one day and at one sitting!  I have clients sometimes do that.  Then they text me and say 'oops I've just eaten ....  Do I decarb the rest of the day and do more cardio?" I'm sure you know the scenario.   

Firstly I'd find out if this was the first binge, how big was it and was it first of the week and if so, I'd say just continue with the meals as scheduled.  I think if the client got into the mindset that they had to decarb, they'd go and eat badly even more and continue with their bad ways.  Whereas if you say 'its ok, you've had your binge, now just get on with your day' it leaves them more in a good psychological space than if they felt guilty about it.  Which they already are!  However, if the binge happens again in the same week then obviously there are other issues involved which might go deeper than food being the problem. 

You have to ask them 'Do you really want to look good. How important is it for you to lose weight. If competing, do you really want to get on stage?" . If so, then these binges aren't really going to get the result they want.  You have to look into their total work, family and lifestyle to see where their headspace is at.  So yes, I've become quite a psychologist, albeit an amateur one.

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You sure know you've had a break from gym when you stay super sore all week.  But its a great feeling to feel the aches and tiredness from a good workout. You get the satisfaction of knowing you've put in the effort which hopefully will lead to some muscle growth.  I haven't got any comp plans right now so I'm just training to train, but will decide around June to see if I'm happy with my gains before competing. There's plenty later in the year and I'm no rush to diet!  weighing 57.5kg and feeling lean (on a good day!).  Just to put things in perspective with the story I have about Gina Aliotti.  Gina and I are the same height but she's 58kg on stage! now that girl has muscle.

Since returning to training I'm continuing to train each bodypart twice a week, which is pretty strenuos.  Day 1, its chest, delts, tri.  Day 2. Legs, Back, Biceps (although haven't done biceps for a while as I got elbow problem so I can't actually put too much stress in the curl position). Day 3: rest.  Day 4: repeat day 1. Day 5: repeat day 2.  Day 6 and 7 rest. On Day 1 and 2 my weights are heavy and since I'm trying to train maximally to stimulate the muscle rather than wearing it out I only do 2 exercises, 8-10 reps and 3 sets of each.  Initially I found combing the chest and delts really tough to train together but I'm finding that I love the pump I get across my upper body and I feel I'm growing. Since triceps are involved in the chest and shoulder exercises I only do 2 tricep exercises to build mass.  Not that I need much bigger triceps!   The second chest/shoulder day I train at 80% and try not to push too hard and do more shaping exercises such as flyes and higher rep lateral raises.

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Melbourne sky filled with smoke 
I've had quite an exciting holiday week,. First there was my trip to Melbourne for 4 days. Unfortunately this included being there on Melbourne's hottest day of 46 degrees.

A day which I spent indoors at a shopping mall. However, I felt very lucky as just 50km down the road from where I was, a bush fire was burning. 

Lisa @ Top Gear with
Supergirls Kirstine and Dawne
 
At the time I didn't know how serious it was but as it turned out over 150 people have died since that time. As you can see by the TV coverage the bushfires have turned out to be such a tragedy for not only the people but wildlife as well.  Hopefully they'll catch the arsonists and charge them with mass murder.

Onto more fun stuff.  You'll remember a month ago I ran a competition for my clients for a trip to see Top Gear.  Well the winners were Kirstine Nelson and Dawne Foenander. We had a great time bringing out our inner hoon and enjoying seeing all the pretty shiny fast cars and the smell of petrol and jet fuel.

     
The night began with a dinner together, thanks Dawne for bringing the super tender chicken. Then it was off to join the 3000 strong crowd at Top Gear
Right: John Key and Jonah Lomu were there. They wanted some pics with us so how could we refuse!    

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Thank goodness that was my last heavy training day! for the past couple of months I've been training pretty hard and heavy endeavouring to put a bit more muscle on.  And my body's feeling it.  I'm feeling tired and achy and I know I've hit my peak with the weights I'm pushing. 

I've achieved some good lifts for me.  Managed to squat 67.5kg, deadlift 70kg, one arm row 27.5kg, bench press 57.5kg.  Not so happy with dumbell shoulder press as only up to 35lb.  Shoulders is my weakest part so the focus will still be on building some boulder shoulders in a couple week's time.   
 
But first its time for a rest after the hard effort I've put in the gym and into my work at go figure and my clients.  So I'm off on a well deserved holiday to Melbourne, Yay, the shopping capital of Australia.  Well I think it is anyway.

Feels like ages since I've travelled anywhere. Oh that's right there was Samoa but that wasn't exactly a holiday as I was too busy stressing out about competing!

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