Above: Me and Kirstine.  80s fun bootcamp day with our headbands with clients Ivy and Dawne.  Joining in helps to burn a few incidental cals too.

This week has been all about making a switch.  Turning the switch on for cardio, amping up my training and ofcourse switching on the diet.

I have stepped up my incidental cardio that I do and trying to keep more active during the day.  For example, I'm doing a lot more of the sprints and cardio that I make my clients do. Not sure if they enjoy that as it means they have to work much harder!  

Instead of driving to the post office, which is about 5min drive, I'll walk there and back which takes 30min.  Saving carbon footprint and petrol!  I'll still go for my afternoon walk with Trixie which is about 30min.  Then after dinner its another 30min on the bike.  It all adds up and it varies between 1.5 to 2hrs a day.  It sounds a lot but I assure you it isn't high intensity, well except the bike anyway.


Training is increasing to 4 days a week and working 3-4 sets, 12-15 reps.  Definitely feeling the effects of it and I think the main reason I'm feeling tired.  But enjoying it and hopefully my training partner is too.
 




But ofcourse with any weight loss plan, it is all about the food.  If you don't eat right then nothing's going to happen or at least very slowly. 

The big difference with my diet is the addition of coconut oil and cutting back slightly on protein and carbohydrates.  Coconut oil has lots of calories but good ones in the form of MCTs. But calories are calories, so if I increase it in one area, I need to cut back a little somewhere else and at this stage cutting back on protein isn't going to hurt as I still have plenty of fat stores to burn!

Read more...

 

The good news is I'm officially going to be photographing and writing about the Melbourne Pro Show for MuscleMag but the bad news is I feel really blobby. I haven't put much weight on as such after Christmas and New Year but I feel I could be leaner and lose a couple kgs to be comfy with myself.

left: Mike and Me. Look at my little chipmunk cheeks..that's gotta go!
I know the Pros, and everyone else there, wouldn't care if I was blobby. But I care!

Everyone there wouldn't know me from a bar of soap so they have no idea what I look like anyway. The Pros are pretty much concerned about themselves on the day so the last thing they're going to be doing is checking me out too much.  But you never know, one of them might want to give me a hug (as you do!) and I wouldn't want him to be feeling the bulges of fat under my shirt  ;)

So I'm having a meltdown moment and need to get myself in shape for Melbourne. The show is 6 weeks away so its plenty of time for me to drop a couple kgs and feel better about things. Training for Melbourne will give me some focus for my diet, cardio and training too.

I've finished my last Ferrero Rocher, last tablespoon of ice cream and stocked my freezer with plenty of chicken breast, so I'm all set to go.  My diet is pretty good anyway, I'm a pretty clean eater but I am tweaking it a little this time round.  I've had my clients on coconut oil and MCT oil for pre contest last year and it worked wonders, so I'm going to be adding that to my meals while dropping back a little on my carbs.  I think you still need to have carbs to keep sane!  I also rate almonds and macadamias highly in diets too so have stocked up on that.

My BIG issue is cardio.  I hate it but I need to get myself into a routine to do it.  Not unlike you, I always come up with excuses "its too hot", "too cold", "the seat's uncomfortable", " I've done 15mins, that's enough!" .  At the moment, I'm finding I prefer to do it in the evenings, so 30mins after dinner is manageable for me.  I'm quite active during the day anyway with walking my dog Trixie and running around with clients etc so it all adds up.

Training wise, I've been training 3 times a week with relatively heavy weights and low reps so will just bump that up to 12-15 reps.  I'll probably still train 3 days as my training partner can only do 3 days and I'd rather be training with someone so I get the most of a training session.  So plenty more time for cardio...yay!

Here goes!!!

Lisa 
28 Jan 2010

  Happy New Year everyone! hope you all had a great break and ready to knuckle down to another action packed year.  I'm sure you've been pondering on your goals for 2010.


left: Its true, I really do have super powers. My new T says so. I'm going to love wearing this caning (oops) while training my clients this year.

Some of you may have a burning desire to compete in a bodybuilding show while others are going to commit to a new healthy regime which will also get them a new body.

While these two challenges are different in their intensity, both will require just as much commitment and dedication to achieve them.

But first ask yourself. "Why do I want to do it?" The decision to make any serious change must come from inside if you are willing to commit to your new goal. You might want to do it to prove to yourself that you are capable of such changes and you really do want to transform yourself this year.

 
 

Whether it be bodybuilding or a bikini body, you have to have a clear plan and the right mind set to act out your desire. Once you have decided why you want to do it, you will need to regularly recall these triggers to keep you focused on your goal.

Like starting any new challenge, you must be prepared to leave your comfort zone and be prepared to give your all to achieve your dream. If bodybuilding, you have to be prepared to live, eat and sleep competition 24 hours, 7 days a week for 3 - 4 months. Along the way you'll to be lured by many temptations and sometimes sidetracked which will test your willpower and mental toughness. This is when you must look inside yourself and remind why you're doing it.  

                 

Read more...

Cravings. Most of us get them at one time or another. Sometimes it happens at certain times of the months (girls, you know what I mean!) but for some of us it seems these cravings seems to linger for a few weeks and remains a constant force in our life.

We can't concentrate and we seem to think about it all the time and can't seem to get it out of our minds.

These cravings can be for ice-cream, chocolate bars, custard squares, pizza or even jam sandwiches. Whatever satisfies you at the time. The taste of the food you crave may change from week to week but the cause of your cravings are usually emotional ones.

 00-fatfood2



Before we get too deep and meaningful, let's look at the difference between your emotional and physical hunger. Obviously we know when we are physically hungry. The sure signs include stomach rumbling, we get light headed and start to get irritable.

Emotional hunger is when you eat because you're sad, happy, anxious or bored. Basically any reason to comfort yourself with food. And it is in the understanding of why you need the food that will help you identify your emotional needs.  

Read more...

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