Friday, October 31, 2008


Scale weight = down 0.7 kg (So now you want to be nice to me and be my friend. Well ok, but if you turn your back on me again I'm going back to name calling).

Total for week from last Friday to today comes in at DOWN 1.8 kg's. Happy? Yes, very.

Training today = lots of little bits here and there. Bloody kookaburra's woke me at 4.13 am so I decided to get up and get ready and head to work and go for a walk/jog in the fresh morning air (15 minutes). Came home from work and tackled RPM 39 dvd this time getting through without HR troubles. (40 minutes). Organised early and back to work - walk 15 minutes on treadmill. Mid morning chest & biceps followed by 15 minutes steady elliptical.

I'm going to sleep in tomorrow morning then see how I feel. If I'm feeling good I'll go for a walk, maybe jog a bit but if tired I'll take a rest day.

Feeling = Although still quite tired and physically a bit flat (I haven't had my oats and powder post-training yet) I'm feeling quite good. Today is an important day for me on another front with working on where I want to go to. If I let it, it could be a stressful, anxious day but so far I'm feeling confident and getting through the day feeling strong and confident and relatively at ease.

I'm eating lollies and chocolate and ice-cream tonight whilst watching 2 dvd's - Pumping Iron (Arnold Schwarznegger story) and What Happens in Vegas.

Question? How much water is too much in a day with regards to kidney's coping, etc?

Thursday, October 30, 2008


Scale weight = up 0.5 kg (I told them to go f*@k themselves)

Something's going on. I have pec and lat doms, my rings are tight, I felt sick yesterday morning after breaky as per my blog, cranky for past 2 days (as Jayden (4) puts it "why are you screaming?"), came home from work this morning and jumped on spin bike to do rpm dvd and into track 4 heart palpitations causing heart rate to spike over 200 bpm. Slowed down to recover, then tried 3 times to join back in each time HR through the roof so had to abort. Yet, strangely enough my shoulders and chest look even more defined today or maybe I'm seeing what I want to see?

Training = RPM as per above. So trying to will myself to do something this arvo. But then again might have a rest day as I'm so buggered after a busy day.

Feeling = Tired, over it, sick of thinking about and preparing food all the time, sick of my fast paced life, wishing I wasn't such an organised person and control freak, hanging in there though.

Some lollies and a skinny cow sundae are ranked in today's eats.

Wednesday, October 29, 2008


Scale weight = down 0.1 kg

Training today = Back & triceps + triple play rower and elliptical action courtesy of the one and only taskmaster Liz. Why didn't anyone tell me to leave my gloves on for rowing? I now have really sore calluses turning into blisters. And would I be right in saying that training partner Nicole wants to tell me to "piss off" when I coach her through the cardio component? I get that feeling from the look of complete exhaustion (hehehe). Heading out for a walk and talk this arvo with a work colleague also. Slight doms in pecs.

Feeling = After training this morning I drank too much water so when breaky was piled in on top I felt really sick to the point of having to lay down for a bit and consider cancelling clients for the day and ring hubby to come home and take kids to school. Willed myself out of bed and into the shower and felt much better. Also thinking the best money spent each week is on Wednesday's when I go see Jeanelle. I feel I had a fantastic chat today and am so excited that I'm really making progress. Cheers to a brighter future with less struggles. I'm strong and confident!

Ever so slightly my shoulder definition is starting to appear. Of course this is always the first place (besides the belly) to show signs of reduced body fat but tells me no matter what the scales are doing I'm heading in the right direction.

Tuesday, October 28, 2008


Scale weight = up 0.3 kg.

Training today = I got ditched today by Liz as she's been brought down with dirty bugs so I trained at my gym today working chesty and bicepys then tackled the elliptical for some 30/15/30/45 sort of workout. 1st interval in heart rate over and above 100% max, same for 2nd, 3rd and 4th and this stuffed bunny had to pull the pin and stick with steady state to finish off followed by 10 mins slow tready walking on highest incline, stretch then enjoyed every single gram of my 80 grams of oats and protein powder.

Feeling = Fabulous although a little shattered at the moment. Maybe an arvo nap is in order today! I did sleep in this morning as I went to bed last night without setting my alarm. Hubby woke me at 5.10 am which is 27 minutes later than I normally rise - shit, hurried out the door with bed hair in full swing - scary!

Narna na nar nar - so what, I'm still a rock star! Yep, got me some PINK tickets. Actually got 2 lots. Saturday night first then better tickets on Friday night so I'm going Friday (dance floor/mosh pit) and selling the Saturday night ones. If you're interested shoot me a comment.

Baskin Robbins icecream is getting a whirl this arvo and I'm going to savour every lick!!

Chow baby

Monday, October 27, 2008


Scale weight = down another 0.4 kg. Yep, that's 3 days in a row they've gone down. I suspect they'll be stopping, going up slightly or at least slowing down very soon. And when that happens it'll be "whateva"! It's been just one week now since returning from holidays and cleaning up my eating so I would hope that the holiday bloat has left the building meaning we're down to the business end of the deal and are burnin' fat baby!

I was determined not to spend the rest of the day yesterday in front of the computer so after spending a bit of time by the pool, had a little nana nap then went out for a "walk and talk" with Nicole for 30 minutes.

Today is a rest day, training wise, however when a client cancelled this morning I decided to walk the 30 minutes there and back to the shops followed by some stretching and foam roller release and this arvo again will be a "walk and talk".

Feeling = Fantarstic Darling Fantarstic !!!

Today's delights include a ham, cheese, mushies and vege omelette, milo icecream again plus some lollies.

Right, gonna get my work done so I can enjoy some more pool time.

Sunday, October 26, 2008


Scale weight = down 0.5 kg

By 2.30 pm yesterday afternoon I was completely shattered, tired, hungry, flat/lightheaded. After drinking gallons of water and taking nap still no better. What did I do? The sensible thing by employing Liz' "300 not 3000 calorie" rule and consuming a bowl of oats and powder topped with yoghurt. Did the trick and I felt much better and was then able to hold out for a later than usual dinner.

Training today has been some elliptical work interspersed with medicine ball squats, plank jacks, and running man on bench followed by some steady state. All up 1 hr. Steam afterwards then stretching before enjoying a post-workout meal of oats and powder topped with yoghurt and as I put it "a little sneaky peak to get the party going" (pepsi max). One liner from Grease.

Feeling = confident, happy I'm on the right track, a little tired now but steaming always does this to me.

Other than enjoying my oats and powder and already a red frog I'll be looking forward to a milo icecream and some dark mint crisp chocolate later tonight.

Off to spend some time by the pool now. Katie - wish you were here!

Saturday, October 25, 2008


Scale weight = down 0.9 kg this morning

Yesterday's training = 1 hr moderate elliptical (recovering from sore/tight quads due to all my running/stair work last week at Lindeman), back/triceps strength session with Liz (yep, definately earnt my 80 grams of oats post-workout), lots of stretching/mobilization/activation work throughout the day. Remedial massage for recovery purposes.

Yesterday's nutrition = beautiful, yummy, healthy, nutritious food. Yes, it's true your pee really does stink after asparagus which is featured heavily these days. Finished off last night with a Curly Wurly (haven't had one of those for yonks).

Yesterday's feelings = "Bring it On!"

Training today = 15 mins moderate elliptical, some smith machine squats really focusing on drawing the pelvic floor up and squeezin' that ass, some shoulder work, 15 mins moderate elliptical, stretching/mobilization/activation work. Even got to bark a few orders at Coach Liz who performed a few sets of box squats and deadlifts and even a poke in the belly to make sure she had her abs "locked on". And she thought she was going to get away with doing box squats with just a 10 kg plate. Doubt it after what she put me through doing them! I did however let her off with a 15 kg plate but next time straight to the big boy 20 kg's.

Nutrition = gorgeous menu today featuring my favourite of oats and vanilla whey for breaky plus a red frog prior to training, tonights dinner with cousins vietnamese fish, rice and veges finished off with a couple of chicos and strawberries and creams (lollies).

Feeling = as hubby put it on my note pad "Fuckin' awesome and ready to take on the world"

Till tomorrow

Friday, October 24, 2008


Shelley's Comp Date - 12 December 2008

7 weeks away today

8.5 kilos

Watch me do this and wait and see the final product!!

Tuesday, October 21, 2008


Here it is and I have some for sale. Will post anywhere. Email or post comment for pricing.

In reality, there are probably very few true hard-gainers running around. In fact, if you took everyone who's having a hard time making progress and just got them to consume ample amounts of the right mix of nutrients post workout, the vast majority would make consistent, continual muscle-mass gains. Really, it's that simple — and that hard.

The hard part of effective post-workout nutrition is determining the right blend of nutrients in the ideal ratios. Biotest Surge is designed to switch on anabolism and halt catabolism when it's absolutely most important — post workout. The formula stimulates a hormonal (primarily insulin) surge that drives high concentrations of certain nutrients, supplied by the drink, deep into the muscle cell. And if you're successful at achieving this cascade effect, you'll quash catabolism and stimulate anabolism, big time! In fact, it's estimated that you can speed up your body's ability to recover and build muscle by a minimum of one full day, which can make the difference between being the typical hard-gainer and at least a good-gainer.

Biotest Surge is one of those supplements that actually works a whole bunch better than you could ever hope for. The people who've tried our formula have all had the same experiences. More specifically, they saw dramatic increases in recovery ability, which translated into newfound muscle-mass gains.

Also in stock and for sale is:

The Perfect Superfood
What we've done is taken 18 incredibly potent, freeze-dried super extracts of WHOLE fruits and vegetables and combined them in what we believe is the perfect superfood. We chose each for their almost drug-like properties, and put them together in one incredibly potent, incredibly concentrated, incredibly easy-to-use powdered supplement.
No fillers, no extra flavoring agents, no sweeteners, nothing extra — just pure superfood.
Take a look at the ingredients first and then I'll tell you why we chose them and what exactly we did with them:
Wild Blueberry (1.5% anthocyanin)
Raspberry (20% allagic acid, 0.7% anthocyanins)
Acai Berry (1.5% total phenolic acids, 1% anthocyanins)
Coffee Berry (50% total phenolic acids)
Goji Berry
Pomegranate (40% ellagic acid)
Broccoli Sprout (5000 ppm sulforophane)
Spinach (700 ppm lutein)
Wasabi (20% glucosinolates)
Wild Yam (20% diosgenin)
Green Tea (95% total polyphenols, 65% total catechins, 40% EGCG)
Orange (40% vitamin C)
Passion fruit
Watermelon (1000 ppm lycopene)
While you're no doubt familiar with many of these fruits and vegetables, some might be a mystery. We based our choices on a number of factors:
• A broad spectrum of carotenoids and phytochemicals, including the prostate protective lycopene and the vision protective lutein.
• Vegetables that contain estrogen-fighting indoles.
• Vegetables that have potent cancer-fighting ability.
• The major factor in many of our choices, however, was their incredibly powerful antioxidant capabilities as measured by something called the ORAC scale.
ORAC Scale Measures Antioxidant Potency
The ORAC scale is a standardized test used by the USDA to measure the Total Antioxidant Potency of foods and nutritional supplements. The ORAC provides a precise way of measuring the power of specific foods or supplements to neutralize free radicals in the body. The term stands for "Oxygen Radical Absorbance Capacity, and the measurement is expressed as ORAC units per 100 grams of a given compound.
For instance, the USDA determined an "average serving of fruits AND vegetables" has an ORAC rating of between 400 and 500.
As you might guess, all fruits and vegetables aren't created equal. Some, like coffee berry, acai berry, and goji berry, while not exactly household commodities, are off the chart on the ORAC scale.
So just what is the ORAC rating of just 5 grams (about 1 teaspoon) of Biotest's Superfood? Are you sitting down?
That means that just ONE TEASPOON of Biotest's Superfood is equivalent to eating between 10 and 12 average servings of fruits and vegetables!
Freeze Drying is the Key
I know, you're skeptical. How can one teaspoon be equivalent to that many servings of fruits and vegetables?
Actually, it's not implausible at all. Each of the ingredients in Biotest's Superfood is freeze dried.
Freeze drying is a process by which nothing but the water is removed from the fruits and vegetables. Each product is individually quick frozen so all water turns to solid ice. It's then subjected to warm temperature and a vacuum so that the water turns to vapor and is essentially sucked out of the fruit or vegetable, leaving everything intact.
That means the pigments and phytochemicals have been well preserved. The product retains the identical phytochemical content, enzymatic activity, and bioactivity of fresh products. Furthermore, freeze-dried products have the longest ambient shelf life of any known drying process.
But what's equally important is what Biotest's Superfood product doesn't contain:
• No added sweetener, natural or artificial
• No food coloring
• No added flavoring
• No allergy-inducing grasses
• No Testosterone-lowering herbs (ie, licorice and bilberry)
• No seaweed, algae, or other faddish ingredients
• No added chemicals of any kind, just organically grown berries, fruits, and vegetables from 1,000 acres of privately owned land.
In fact, you'll find nothing in Superfood but sweet, fresh, nutrient-laden fruits and vegetables!

Monday, October 20, 2008

The Pasta Diet

The Pasta Diet and Your Health


1.. You walk pasta da bakery.
2.. You walka pasta da candy store.
3.. You walka pasta da Ice Cream shop.
4.. You walka pasta da table and fridge.

You will lose weight!


For those of you who watch what you eat, here's the final word on nutrition and health.

1. The Japanese eat very little fat and suffer fewer heart attacks than the English.
2. The Mexicans eat a lot of fat and suffer fewer heart attacks than the English.
3. The Chinese drink very little red wine and suffer fewer heart attacks than the English.
4. The Italians drink a lot of red wine and suffer fewer heart attacks than the English.
5. The Germans drink a lot of beers and eat lots of sausages and fats and suffer fewer heart attacks than the English.


Eat and drink what you like. Speaking English is apparently what kills you.

Sunday, October 12, 2008

I'm Touched

Sitting in Qantas Club, Brisbane airport, logged on via hubby's laptop. Bloody plane has been delayed. Damn Jetstar!

Just checked my email account and found an email from one of my online clients waiting for me.

I was so touched by one paragraph in particular, I had a tear.

It read:

And so to you, I want to thank you from the bottom of my (much healthier) heart. I know that I did the work but you are the greatest form of encouragement and motivation that a person could ask for. You have given so much to me that I want to give some back to you. YOU are the best PT on the planet. YOU are a vibrant, fun and caring person and YOU deserve all the success and happiness that you so obviously have created in your own life. Your ability to help people change their body shape and their mind set is a gift and I am so glad that I was on the receiving end of that gift. So thankYOU Shelley.

I'm now heading on holidays feeling really special!!

Saturday, October 11, 2008

Mind Over Matter

So how did my day pan out after my showdown with the scales this morning?

As suggested, A-W-E-S-O-M-E !!

Breakfast - oats with vanilla whey and dairy farmers thick & creamy honey yoghurt

Hi Performance RPM - absolutely fantastic ride !!

Steam and chat with Liz for recovery and relaxation purposes

Morning tea - 70 grams oats with vanilla whey - I've a new goal - aiming for 100 grams in the mixing bowl. Yep, doesn't bother me one little bit that I venture out into the food court of Indooroopilly Shopping Centre with my mixing bowl filled with oats.

Packed ready for Lindeman Island tomorrow

Lunch - chicken, broccoli, asparagus, zucchini, sweet potato + some natural peanut butter eaten straight from the spoon

Shopping for plane snacks, sunscreen and aftersun care lotion (there's bound to be some sunburn on someone)

Finish packing

Afternoon tea - fruit puree, yoghurt, protein powder + slim secrets & pepsi (for you Liz)

Snooze on the lounge

Dinner - garlic & parmesan fish, broccoli, asparagus, zucchini (have now eaten all of the fresh veges in the house before going away)

Read Men's Health & Fitness magazine

Dessert - Skinny Cow English Toffee Sundae

Just now - licorice tea, final blogging & computer work before heading to bed!

Adios Amigos.

A Little Less Conversation, A Little More Action

"Arrgghhh Fucker. You think you're so smart don't you? Lying to me and thinking that I will believe you. We've been through this before remember and who won hey? So, I'll take you on again. Wanna see who's gonna come out in front this time? It certainly ain't going to be you. You're flat, dull and boring and don't tell the true story of what is happening inside me. Your just one piece of the puzzle who is not fitting in. I can see the changes with my own eyes so I don't need you to confirm I'm right. I will continue to try and befriend you because I know eventually you will like me. And what is there not to like about me? I'm a loving wife and mother, a sister, a friend, a hard worker, a training buddy, a master in the kitchen and the list goes on. So today, go fuck yourself, I'm going to have an awesome day!

Thursday, October 9, 2008

Why I LOVE my little boy

Just moments ago I got undressed and headed naked into the loo. Master Jayden (four and a half) says from afar "Oh, you look sexy". I say "who are you talking to?" He says "you Mummy cause I seen your boobs". I knew he was just like his Dad. Gotta love little ones.


Training today with Liz:

Chest & Biceps

10 minute tready warm-up
Activation/Mobility Drill

She says "bench press"

I think "yay - she's forgotten pushups first"

2nd set in she mentions pushups next

I think "shit - damn - I didn't outfox her"

She laughs, I snarl!

Session finishes

We head for Sumo Salad and a catch up

Glad she's back. Tomorrow back & triceps.

Tuesday, October 7, 2008


And why wouldn't I be? Training is going great guns. I'm eating again like a normal sane person with anything and everything in moderation. Reducing body fat. Winning the mind games. Enjoying beautiful friendships. Loving my work. Generally just feeling in control, strong and happy. And just to top it off heading to Club Med, Lindeman Island this Sunday with hubby and the kids for a weeks holiday.

Sunday, October 5, 2008


Gil placed 4th (I think) in a very close line-up and also qualified to compete at Nationals if she chooses to. She look absolutely beautiful on stage. Congratulations Gil - you did it!!

Friday, October 3, 2008


To each and everyone of you courageous, inspiring girls and guys competing this weekend a big GOOD LUCK. If I'm not there in person cheering you on I'm there in spirit.

I must say I'm feeling like the bridesmaid right now. Yesterday I did Gil's first coat of tan and am picking her up tomorrow morning to take for make-up before heading to the venue. I remember thinking about my first comp like it was my wedding day and usually (however not in my case) you only get to do it once so when I had the opportunity to compete the following weekend again I wanted to experience it all again. I want Gil to be able to look back with fond memories of her first competition so am going to make sure she enjoys it and is made to feel really special because she is exactly that as is everyone else who has the guts to do this. It's not easy which is why not everyone does it. So, if you are one of those doing or have done it - you're very special in my books.

Enjoy, enjoy, enjoy