HOW DO YOU KNOW??

Day 4 (yesterday) of Challenges: (am I supposed to be counting backwards? Ah, f**k it!!)

Calories - 2100 odd

Training - Lift Heavy Shit Lower Body as posted yesterday

Feeling - You've heard the saying "lift heavy for lean legs" but seriously that fucking heavy? And we've only just begun! I never in my wildest dreams thought of lifting like that and because I'd never even thought about it I didn't have to believe that I could do it. What if I didn't do yesterday? How would I ever know what I was capable of? Does fear stand in your way? Do you stand on the side of the road scared of crossing in case you get run over? Do you wake up each morning thinking I could die today? Then don't let anyone or anything stand in your way of "having a crack" or "going for gold". I'm so glad I did. Now, "kids - bring back my wheelchair."

JUST GET TO THE RIVER!!

Kylie and I had our first Lift Heavy Shit Lower Body training session this morning. I keep pissing myself laughing when I think back and see Kylie lying on the cold cement floor telling me to "fuck off - it hurts. I'm in a world of pain". It was one of the best training sessions I've ever had and I performed far, far better than my strength test indicated.

Don't think about it, just do it.

How many?

For the body you want girl.

Deadlift

65 kgs x 20 reps - good warm-up (shit easy)

78 kgs x 16 reps - still too easy

88 kgs x 10 reps - could have done more

100 kgs x 8 reps - equivalent to a 123 kg 1 rep max (I failed 85 kg last week)

Incline Leg Press

120 kgs x 50 reps - waste of time

160 kgs x 40 reps - range all over the place

200 kgs x 12 reps - shaking like shit

Being sensible to see what my knees can handle here but still stupid compared to what I've done previous.

Heavy Lying Hamstring Curl (no counter weights or pulleys)

30 pds x 30 reps (good spitting)

40 pds x 20 reps (C'Mon animal came out)

50 pds x 15 reps (we're done right?)

2 things - 1) that's why I'm only training 2 days per week and 2) there's no way I could have done that eating 1500 or 1600 calories a day - epiphany!!!!

I'm gonna hurt tomorrow and the next day aren't I?

I'M GONNA GET IT ALL!!

Day 3 (yesterday) of Challenges:

Calories - 2400 odd

Training - zip

Feeling - After a spaz attack in the morning when I was overcome with "things to do" including cleaning spew out of the back of my car which little boy did on the way to school I took a chill pill and proceded to work through my list one thing at a time prioritising the needing to do NOW and can wait till I get a god damn chance. The day got better and better finally peaking at dinner time whilst eating my 300 gram scotch fillet steak and I was brimming in anticipation and excitement for today's Lift Heavy Shit Lower Body training session.

Updated numbers have been emailed through based on my strength test numbers and what I actually lifted on Tuesday which was more than first thought:

Goals:

Bench - 55 kg up from 45 kg

Squat - 70 kg up from 60 kg

Deadlift - 96 kg up from 75 kg

Military - 41 kg up from 34 kg

WE MEET IN THE FLESH!!

Tracy flew into Brissy on Saturday with a group of girlfriends for a weekend away and to go see Pink in Concert. So, on Saturday mid morning I headed into the city in search of Trac to meet in the flesh, have a chat, discuss any questions and concerns, have a bit of a pinch and give encouragement that she is definately tracking along beautifully. She did the hard yards last week again dropping a good kilo. She was then able to have some meals out on the weekend without worrying too much about calories or macros.

Day 2 (yesterday) of Challenges:

Calories - 2000 odd

Training - Upper Body Lift Heavy Shit

Feeling - Better than the day before but not 100% just yet. Getting closer. Loved the first training session. Was told I was strong. So much stronger than I think. Still getting my head around it all but trying not to think about it too hard. Just gonna do what I'm told (for a change) for 4 weeks at least. If I can't see change then, I'll just go back to doing what I know - whether right or wrong in other's eyes. But really I'm hoping I can prove this works.

CHALLENGING CHANGE!!

I'm changing my ways.

I'm being challenged in more ways than one.

I'm in need of some support, encouragement and lovin'.

Give it to me please.

You know you want to.

Day 1 (yesterday) of Challenges:

Calories = 2044

Training = Nothing

Feeling = Like fucking shit. Like I've been run over by a truck. Exhausted and in need of a nap in the arvo. I know why. It will get better!!

BECOME A CHAMPION IN LIFE!!

Befriend TED. 3 valuable characteristics involved in becoming a champion in life..........

T - Try again and never ever give up (focus, patience, persistence)

E - Encourage and support other (kindness, shared learning, caring)

D - Do the best you can most days (diligence, excellence)

DON'T LOOK DOWN!!

Spread Your Wings
By Gregory Hudson

Close your eyes, open your heart
concentrate hard, get ready to start.
It is almost time to lift off and fly.
Believe in yourself and you'll fly very high.
Open your wings, spread them out
This is what flying is all about.
I know you can make it through this test.
Come on now. Do your best.
Now that you can fly and soar,
you can enter that successful door.
You've spread your wings and lifted your voice.
It's now time to make the right choice.

NOTICE ANYTHING NEW?

It's all Kylie's fault (LOL).

WHAT AM I DOING NOW?

I've detoured from the fighting. 3 to 6 months, maybe longer, seemed too far in the distance for me. I want to get in the ring NOW! Treading on uneven ground over the past week until I found something that has thrilled the shit out of me. Had a meeting with "a man about a dog" and now I'm pumped. First step was a 1 rep max strength test yesterday to find my starting point.

Squat - 60 kg

Bench - 45 kg

Deadlift - 75 kg

I'm not much of a leg trainer due to my knee injury which has always scared me so I was thrilled with the squat considering I hardly ever squat with a bar on my back, absolutely over the moon with the bench, but somewhat disappointed with the deadlift. It has, however, indicated my weaknesses and the areas I need to work on to becoming stronger AND leaner.

I'm happy to be the guinea pig and use myself and my body for this experiment. Shit, I hope don't get fat doing it! 3 days only per week of very heavy shit strength training, no cardio, and eating to begin with at least 2000 calories. Assessments will be done every 7 - 10 days. I will document my results each time.

"This is eating and training for the body I want."

Shelley, be calm, and listen. You'll find there's nowhere you can't go, no challenge you can't master, and no reason whatsoever that you can't have it all.

AN UPDATE ON TRAC

The past week has been rather emotional for Trac with TOM raring his ugly head and some family issues arising which has made things harder than usual. Emotional and drained Tracy questioned herself as to why the hell she is doing this (as we all do at some point). She had to take time out, sit back and remind herself that this is her dream and that there will be light at the end of the tunnel. At least she's hoping! With so much going on she had to remind herself to eat and stay on track. She hasn't been hungry but in her head wanting to eat more. When the devil on her shoulder tried to persuade her to eat more she started cleaning instead to take her mind off food which has driven her partner insane (LOL).

Her training has been great. She's still feeling strong and enjoying every workout. A smile and sense of achievement was brought to her face on Saturday when she completed a set of 8 triceps dips unassisted. Focussing on bench press negatives on Monday lowering the bar slowly had her quite fatigued.

Weight is tracking downwards nicely with a 1 kg drop for the week.

She enjoyed a lovely Chinese meal and dessert with her family on Saturday night. With an upcoming trip to Brisbane this weekend to see Pink and the enticer of a dessert at Freestyle the pedal has been pressed to the metal whilst she's at home, in her comfort zone and routine, so that the weekend can be a bit cruisier.

YES, I CAN!!!!!!!!!!

Yes, I CAN get stronger!
Yes, I CAN increase my lean mass!
Yes, I CAN get leaner!
Yes, I CAN reduce my fat mass!
Yes, I CAN eat more!
Yes, I CAN do this!

I'm damn well gonna have a bloody good crack at it and give it everything I've got. Go get it girl!

CONTEMPLATING

I'm up, it's dark, it's cold, it's quiet. For some reason today I don't feel like/want to train. It's a "cardio only" day and that doesn't particularly excite me today. The voice in my head tells me I "should" but that word is not welcome in my vocabulary because I don't do anything that I should. I do it because I want to. That's the rebellious side of me. Not always but today that's the way it's going to be.

My feathers are ruffled. My eldest son and mum arrived on Saturday. Although it's nice to have them here they're disrupting my routine, my comfort zone, my space. My son has grown into a beautiful young man and I'm relieved that he's turned out "OK". It's not easy growing up when your mum & dad aren't together. I experienced this first hand through my teens also. At least he's a computer nerd and spends most of his time in front of a computer unlike me who was out drinking, smoking and doing other stuff I was doing at his age (LOL). So, whilst he's here he's hogging my computer - arrggghhh! My mum - a gentle lady who's harmless but for some reason she sends me "OFF". I've been digging through my past trying to find the 'why?' but it's not coming to me.

I've just emailed for feedback from last comp. Why? Do I think I'll compete again? Doubt it. Am I trying to find something wrong with me? No, I am fine, good, great just the way I am. Then what is it? The mystery alludes me.

I will not dwell on these thoughts. I've acknowledged them and accepted them. I'm watching them float in the river like leaves but that is where they will stay - in the river. I refuse to pick them up. Moving on..................

LIVING IN THE MOMENT & FINDING BALANCE

In order to live all that your life has to offer you need to let go of your past regrets, dim your future worries and truly embrace the present. Sometimes we have preconceived ideas about how life was meant to turn out, and while still striving, we need to accept how it is currently. Finding that balance takes a conscious effort. Wherever we are, the components of a satisfying life boil down to much the same things, summarised by people, purpose, participation and the present. Our minds buzz with lists of things we have to do, places to be, people to see. We have to think about the future in order to plan for it, and it can also be useful and enjoyable to remember the past. If thinking about the future means worrying and thinking about the past means regret, these are sources of anxiety which we don't need. Why do we give ourselves such a hard time? Getting in touch with the present moment can quiten all this noise in our heads and appreciate what we have. Take time to be with your thoughts. Becoming absorbed in an activity you really enjoy is one way of bringing yourself into the present moment. Another way is to tune into your physical body in a focussed and mindful way by meditation or relaxation exercises. Notice your thoughts, without judgement, and let them go. Life - it is wonderful and beautiful and contains many joys. We need to strengthen our respect for ourselves, our self-esteem, in order to meet the challenges that arise. Many of us are much better at caring for others such as our children than for ourselves. If your child was hurt you'd wrap your arms around them until the hurt went away. What about that child inside you? That beautiful, sweet creature with the trusting eyes, before all her protective barriers went up. How about giving her a warm, loving hug too?

MAN, YESTERDAY WAS CRAZY!!

In fact the whole week has been crazy as in shuper shuper busy with hardly any time to scratch my butt. But I do love my life when it's go, go, go.

Whilst working yesterday I stopped and took a breath and reminded myself of just how far I've come in this world, my life. Yet I still have so much to learn, experience and explore.

My body is still trying to stabilize post-comp. I don't have my period back and have only had 1 brief appearance since the beginning of last year. I've been buried in a hole and managed to dig my way out with the help and guidance of others. I've learnt to trust myself. I was taught to focus all of my energy of what I want rather than what I don't want. I learnt to acknowledge and accept my negative thoughts and re-frame them with positive ones. I told myself that a number was not an indicator of success or failure or more importantly my self worth. I practice eating mindfully and experience the wonderful joy of food using my senses. I worked out what I really love eating and what I don't so much and now use this to my advantage. I've learnt to listen to my body and train smarter, not always harder although lately this could be the other way around. I've seen more stars and encountered more severe doms than ever. My TP's are giving me a new lease on training which I'm adoring. Each day is presenting new opportunities which I'm welcoming with open arms. And finally, I BELIEVE!!

Karma baby Karma

KEL - YOU ROCK!!

I first met Kel (aged 30, Retail Manager) on 23 May at Nicole's Hen's Night. After chatting to her briefly the following morning about what I do and the way I go about it with regards to online coaching Kelli emailed me the following week saying she'd like to get started. Initially Kelli wasn't eating enough food, her metabolism had slowed down and her body had gone into starvation mode. We fuelled her fire for a couple of weeks and also had her start an exercise program using the equipment she already had at home. At first she struggled to eat more both mentally and fitting it all in but soon her body starting giving hunger signals and the weight started to drop. Working long hours also meant Kelli had to fit exercise in somewhere which seemed daunting at first but with a commitment to herself she got something done, even if not her scheduled training.

Since then we've added some calorie and macro cycling to the mix getting Kelli even greater results. In just 6 weeks Kelli has dropped just over 6 kilos, a clothing size.

Kelli is continuing to make fantastic progress by taking small steps incorporating new habits that she can easily continue for the rest of her life. Awesome job Kel!!!!!

************************************************************************************

Hold on to what you've been given lately.
Hold on to what you know you've got.
Hold on to what you've been given lately.
Cause the world will turn if you're ready or not!

************************************************************************************

What I brought away with me from last night's boxing training.

Boxing is NOT punching. Boxing IS thinking!!

- Logical thinking
- Calculated moves
- Tuck chin in
- Protect liver
- Light on feet
- Balance
- Guard up at all times

TIME FLIES WHEN YOU'RE HAVIN' FUN!!

Man, this week is flying by. So much to do, so little time to do it in. Been so busy I've had to make myself stop to eat (that's a first!).

Training - Monday and Tuesday had some crackers of workouts with both TP's (training partners) and woke up yesterday so sore that everytime I squeezed my lats or moved my arms I was in pain. Good pain of course. Listened to my body and realised a rest day was in order so I could recover and grow. Back to it today with quads and cardio then back and triceps tomorrow. Love, love, love becoming stronger. Gonna need all the muscle I can get so when I step in the ring I'm set for a KO (not me, my opponent!).

Working with my onliners whom are making fantastic progress. One client yesterday really made my heart mush and I wrote this back to her:

Awesome (name??)

I think you're making great choices. Yes, life is too short to be unhappy so you sometimes have to take a leap of faith, step out of your comfort zone, and do what feels right. God knows I've taken some big steps myself lately. And I believe that everything happens for a reason.

This is great for you. Picture yourself everyday looking how you want to look, inspiring and motivating others to do the same. Imagine how great you feel when you see this image. How strong, how confident and let this image motivate you to becoming the best that you can possibly be.

Gosh, I'm exciting just thinking about this for you. This is a huge breakthrough if you embrace it and believe it (name??). Can you feel the happiness and joy?????? Isn't it an amazing feeling?

Luv Shelley

Had a brief meeting with Melinda yesterday arvo who is looking as stunning as ever and doing absolutely beautifully post comp. Maintaining within a couple of kilos of her comp weight and glowing even though she's been sick for the past couple of weeks. I'm so proud of you!

Ordered some stunning new handbags in preparation for the upcoming parties I have booked. Can't wait for them to arrive. Think I might have to keep one for myself. Just call me a handbag whore.

Became affiliated with a new magazine in my area (http://www.balancedmedia.com.au/) which will be delivered to over 10,000 homes with advertising and a feature article which will be published in the next week. Stay tuned!!

Filling out and signing paperwork for refinancing of properties to suck some more equity out. I thought we'd buy another investment property but I think hubby wants to buy our own home even though financially we're better off renting.

Tonight, fight night training - yeehah!

CLIENT FEATURE

SNAPSHOT INTERVIEW WITH TRACY BRIGNOLO

Age - 22

Competing - ANB in Figure Novice on 20th September 2009 in Townsville

Q1 - What made you decide to compete? I wanted to challenge and to be pushed out of my comfort zone. I've always loved training and the discipline with training.

Q2 - What are you hoping to achieve by competing? More self confidence and the satisfaction that I set out and achieved my goal, despite the amount of people that told me I was crazy.

Q3 - Has your nutrition changed? If so, how? Yes, I actually started to eat more meals and learnt that carbs are not always the enemy. Weighing everything that I eat has been a REAL eye opener for me. What I thought was 5 grams was more like 10.

Q4 - What have you changed since starting comp prep? Being prepared, which has made meal preparation and shopping a lot easier, and made me feel more organised and less stressed.

Q5 - What's been the best thing so far? Definately seeing the changes in myself and my confidence start to lift. And the skinny cow dessert....I love them!

Follow Tracy's journey to the stage. Each Wednesday I will write what Tracy's up to.

MILLION DOLLAR BABE!!

So.........I just spoke to my boxing trainer and going for my first session with him this coming Thursday night. Apparently, because of my height I have an advantage but because of my old age I can't fight amateur but have to go professional. It can take anywhere from 3 to 6 months, maybe longer to get ready for a fight. I am scared? Shitting my pants. I am excited? Hell yeah!! Whether I ever step into the ring or not I have something to work towards. "Now, what is the rule? To protect myself at all times."

DON'T WANT TO ALARM YOU BUT....

Shit.....Do you realise it's only 12 weeks till Spring and warmer weather?

Get your bikini body ready now!!

Personalised one-on-one and online training, nutrition and lifestyle coaching.

I'M A BUSY BEAVER!!

Since arriving home from Palm Cove yesterday it's been head down, bum up. With plenty of time in the sun on the beach to create more goals, dreams and plans I've come home with a head full of thoughts needing action. It's back to work today, back to training myself, back to reality. On the sporting front I'm exploring a new competition goal. Making a call today to get me some one-on-one training which may or may not take me to the ring - the red corner, the winner's corner (lol). Gotta fly, there's work to be done.

F@#K ME IT'S FRIGGIN' FREEZING!!

How friggin' cold is it here in Singleton (compared to Brissy)? I've been up since 5 am cause I woke shivering. I went to the loungeroom, turned the air conditioner (heater) on which blew cold air anyway and tried to snuggle in bed with little boy but continued to freeze my tits off so got up and went to the gym for an hour to warm-up. I slept in my gym clothes last night so I wouldn't have to get changed this morning before my planned run outside. But outside was simply not gonna happen with the frost. I'm such a cold frog. Anyhow, that's my whinge for the day. I know Kerryn, suck it up, it's colder in Vic.

ADIOS AMIGOS!!

Heading off shortly to catch the plane HOME. Here till Tuesday morning then heading North to warmer weather, Palm Cove to be exact, for 5 glorious nights and days with Katie.

Catch you round like a rissole.

IT'S LIKE THUNDER.......LIGHTENING!!

I don't want to lose you

This good thing

That I got

Cause if I do

I will surely, surely lose a lot

Cause your love is better

Than any love I know

It's like thunder and lightning

The way you love me is frightening

You better knock, knock on wood, baby.

I draw inspiration from music, more specifically the lyrics of songs. Most songs have meaning to the person that wrote them and I find myself relating to them also. I found myself striding away to the beat of this oldie on the elliptical yesterday and couldn't resist coming home, cranking up the volume, gettin' down and funky with it. I should have been a singer or dancer (LOL).

I AM THE GREATEST!!

Today's mission? Repeat after me:

I am the greatest.

I am the best and the coolest.

I surprise myself everyday.

This is not a test.

I will not adjust my settings.

I have nothing to prove.

I have no-one to thank but myself.

The rest of the day, and my life, is up to me.

Remember, Shelley (insert your name), you are the GREATEST!!!!

SPREADING MY WINGS!!

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Interested in having a party and getting a heavily discounted or FREE gorgeous handbag?? Call me to shop in a fun, relaxed environment with family and friends.

MY METABOLISM IS A BLAZING INFERNO OF FAT!!

Put another log on the fire. Fix me up some bacon and some beans!!!!!!

I reflected yesterday on the importance of getting knocked down and going through the process so that when you get up you're stronger again then where you were before. This is evident in every area of my life right now. I needed to have a few shitty days so that I could grow again. Everything happens for a reason right? My training is totally rocking - improving in strength in each session. My food is completely working in my favour now. My mental health is balanced. No stress, no worries - just cool, calm and collected!! Makes me appreciate the good times even more. Together, let's "CEL-E-BRATE GOOD TIMES - C'MON!"