Sunday, August 31, 2008
Breakfast - shake 200 cals
Lunch - shake 200 cals
Dinner - 100 - 120 g meat/chicken/fish + salad of tomato, lettuce, celery, cucumber
occasionally diet jelly and fruit 1 - 2 orange, apple
20 - 30 mins treamill
10 mins rower
30 mins weight circuit
3 x rpm per week
2 x bodyattack per week
2 cardio boxing per week
1 - 2 bodypump per week
2 bodystep per week
Then, yesterday morning I get a text from her saying:
Shelley, my diet has to be able to fit in with my work shift work and inexpensive and something I like. I work in the operating theatre and can only get breaks when I can and quick break, no time for messing around and I want weight lost guaranteed and fairly quick as its nearly 12 months and I missed out on xmas, new year, my birthday and others birthdays and easter which will all be around another time but still I have missed out and loads. But most and above all I want to be at my goal weight. Will I ever get to it?
I've spent a couple of hours this morning writing up my recommendations for our appointment tomorrow. Wish me luck. I think I'm gonna need it.
Training's is going really really well with some cardio now being incorporated again which I'm really enjoying although at the time when I'm feeling nearly dead it's not that much fun. It's afterwards that I realise how good it was. My strength training is my most loved training with two sessions a week with Liz who is teaching me so much whilst also making me work hard and two sessions with Nicole who's continual encouragement keeps me pushing on.
Nutrition has been really good also. I'm doing a little experiment with calorie and carb cycling at the moment collecting data to see how this works for me. So far, so good. Interesting but also exciting when a higher day arrives. I'll write about my results later down the track.
On the homework front I've had to write up my new rules (or guidelines as KatieP suggested) turning the old Shelley's rules around. I've also made up a inspiration wall behind my computer to look at. Pictured below:
This sort of positivity is really helping me get myself back together again.
On the work front, I've decided to scale back on my online personal training business to focus more on one-on-one clients at Genesis. I find it much more satisfying but also the online work is really time consuming for me and I'd rather use this extra time with face to face clients so I'll finish up with my current client base and will not take on any others at this point in time. With summer nearly upon us I've had 5 new clients just this past week so no doubt it's only gonna get busier.
Hubby and I went to a wedding yesterday which was really nice and for the first time in a long time I felt good about how I look. I know I'm not looking as good as I can but I've accepted where I'm at right now. Doesn't mean I'll sit back and be complacent but rather work on improving every aspect of mind, body and soul in unison.
Sunday, August 24, 2008
Tuesday, August 19, 2008
1 Got my orthotics yesterday. Wearing for an hour or two a day to break in without ending up with blisters or sore feet. I'm hoping that these will take some of the pressure off my knees by correcting my feet alignment and allowing me to engage my posterior chain more and perfect my squat under load.
2 Have now started carb/calorie cycling after completing 14 days of lean and green having my first high carb day yesterday.
3 Liz hammered my butt again today so I'm expecting to barely walk over the next couple of days. If walking is accomplished it'll just be moaning and whinging going up the stairs!
4 I used lifting straps today for the first time doing deadlifts as last week I struggled with gripping and holding the bar. Today was very successful in this regard so a goal's now been set to work towards weight/lifting wise.
5 KatieP is arriving tomorrow. I'm picking her up from the airport around lunchtime and can't wait to give her a big hug as I know she's needing support right now. It'll be great having her around for a few days. Hopefully hubby will be able to live with two of us in the house.
6 Another appointment with Janelle (Sports Psychologist) scheduled for tomorrow also. I've completed my homework which gets given every week. This weeks was writing down The "old" Shelley's Rules and secondly What's going to help me believe?
7 And finally I'm feeling fan-bloody-tastic!! Ready to take on the world all over again.
Monday, August 18, 2008
Regardless of your career, you likely battle high levels of stress, which directly impact your metabolism and ability to burn carbs, protein and fat effectively. Stress can spark an outpouring of the primary stress hormone cortisol, which is important for the normal metabolic rate and digestion and absorption of foods. With excess amounts, the body is more likely to pile on fat and break down muscle mass. Cortisol also puts the brakes on the thyroid gland, which is essential for keeping your metabolism in check, adding to the vicious cycle that promotes fat accumulation and muscle loss.
As an active woman and athlete, it's especially important to work on ways to manage stress and cortisol levels in order to reap the benefits of your training. That may mean cutting back on the number of workouts you do in order to alleviate stress with efficient programs, learning to say "no" at work or setting stricter boundaries to help you manage your life.
Cortisol is produced by the adrenal glands and released as part of the body's "fight or flight" response. Although fine to rise when you are late for an appointment, giving a presentation or requesting a raise, if cortisol is constantly elevated due to a micromanaging boss, lack of sleep, long commute or other factors, it can be counterproductive to what you're trying to accomplish in the gym.
Chronically elevated cortisol levels are thought to be associated with a host of health problems such as an accumulation of belly fat (the type most harmful to our heart), an increase of the eat-more hormone ghrelin, poor sleep, moodiness, a sagging sex drive and poor athletic performance.
I know first-hand about this - it happened to me! And is something I'm currently working on with the help of my coaches/mentors.
Saturday, August 16, 2008
Dinner venue and menu link below then dancing at the casino.
The lovely KatieP will be in Brisbane plus the rest of the FHMF's will be there.
Come join us. The more the merrier!
Thursday, August 14, 2008
- I've dropped 1% body fat
- I've eaten "lean and green" 100%
- I stopped myself from binging on nuts and nut spread
- I no longer crave sugar or artificial sweeteners
- I've tried lots of new foods eg asparagus, quinoa, pea protein, natural whey protein, biotest superfood
- I've got my 4 strength training sessions in each week
- I've engaged in recovery protocols
- I've sat at the table to eat for most meals at home
- I've practiced eating slowly, being mindful and in the moment, experienced the tastes and textures of my food, savoured my food, put my knife and fork down every few mouthfuls
- I've managed to get some reading in most days
- I'm rarely snappy and yelling at the kids, but rather calm and reasoning
- I've attracted 5 new clients (both online and one-on-one)
- I've mostly had 8 hours sleep per night with a few of hour and a half long arvo naps
and lastly I survived the gravitron and sizzler with Sofie at Ekka.
Monday, August 11, 2008
And as they say "when the student is ready, the teacher appears". I've brought in the big guns so to speak and enlisted the help of even more professionals to help and guide me along this path they call life. Rediscovering myself, learning new and exciting concepts and dealing with the monster on my shoulder who continually tries to have a go at me. You know who I'm talking about. We all have one. Some call him the monkey. I think mine's an evil, coniving monster who's going to die a slow but sure death.
Now that Liz is doing one-on-one training I've been going to train with her twice a week. As a self taught trainee and fitness professional myself it's the little differences that make all the difference. I always thought that I trained hard myself but Liz knows just how to push me over the edge and ensures that a couple of days later she can hear me calling her "bitch"! But what I really love is that she's puffing in sympathy with me at the end of each set. This is my first experience at one-on-one training and if you've never had this yourself go now, find a trainer and get pushed off that cliff! It's the most euphoric feeling.
On the nutrition front I'm taking a different tact after having Biosignature testing done with Krista whilst she was here and now under the guidance of Lisa Stokes from Bodyworx. Lean & Green protocols for the past 8 days have me feeling really great with my cortisol levels dropping, fat melting away but most importantly headspace levelling out.
And on the headspace issue I've starting working with another professional - a Sports Psychologist. I got to the point where I just wasn't coping and needed someone in this specialised field to help me. When one of my dearest friends wrote to me saying "when you hear your friend (who you think is beautiful) crying on the phone on a weekly basis, you know that action needs to be taken so that your friend can re discover her unique beauty, regardless of what she weighs/looks like" I knew it was time to seek outside help and stop bombarding my friend with my sadness and pain.
So, I'm here still tapping away day by day and feeling better day by day also. I know I'm going to come out the other side a much better and stronger person for having gone through this.
Can't wait to see everyone at the upcoming comps. I've got a chicky competing myself who I've been training along with the help and guidance from Liz. She is already gorgeous, but going to look even more gorgeous on stage.
Keep well and stay safe everyone.