How Hard Do You Train?

Is it just me, or am I just getting old?  Yes, I'm getting older and my body can't do as much physically, but crikey - some days I feel like absolutely shagged!  I think about women who work full-time and workout and I wonder how they do it.

Yesterday I started my day at 4:40am.

You see...I took my daughter and nephew to the Qld State Library yesterday.  I knew it was going to be a long day, and prepared all my food and Philomena's food the night before.  I knew I wouldn't feel like working out, considering it was a strength training day, and at the moment these sessions are pretty taxing.  So I decided to do my training before.  My sessions ATM including about 20mins rehab, take 2.5hrs, so I needed to get to the gym early and have time to come home and pack our bags, etc before heading off.  I also have to eat before a strength session and I like to eat no less than 1hr before I train. 

By the time I got home it was around 6pm after dropping off my nephew, etc, etc.  It was good that I got in my early morning session.  I was in bed by 8:30pm last night.  I could have gone to bed earlier if I didn't have to eat dinner.

Anyway...for those of you who work full-time, and in your 40's and have to train early in the morning...how the hell do you do it, day-in-day-out?

Now Liz did warn me that my sessions would be very taxing and I needed recovery-time.  Well at first I just shrugged it off, but now I get it.

When I first start a new program I'm so excited and motivated and I imagine myself doing all these amazing, adrenaline-pumped, crazy workouts where I'm pushing myself like mad, and then I go home and do all the other stuff in my life that I plan each day and what others consider a normal part of being a mother, wife and general Mrs Fix-it...and...I'm still smiling and bouncing off the walls.

But often when I get home, reality kicks in and all I feel like doing is reclining on the couch and having a good old snooze....for the rest of the day!  Then reality kicks in once again - I rest for about 10mins and then I get up and push-on.  You know?...what most mothers do.

My strength sessions start off with a 5min warm-up on the X-trainer, then 10mins at moderate-high intensity. I then do my rehab and begin strength training after. My new program entails four simple exercises - Squats, Press, Deadlifts, Pull-ups. I then finish off with a 15min moderate intensity run, just to make sure my legs are depleted. 

Seems pretty simple right?   How hard can that be?  Apparently it looks simple, but hugely taxing on the body.  I can testify to that.

So what is my mindset?  To be honest...I dread my strength sessions!  You know why?  IT'S FU*KIN HARD WORK!

But I also know that once I'm inside those gym walls, I'm rockin'! 

I have a certain pre-training ritual.  When I put on my gym gear (my super hero outfit) I'm getting ready for action.  I shower,  pull my hair back for training; I prep my gym bag, throw on my runners and sunnies and I head out the door.  I must listen to my favourite work-out track on the way to the gym - it gets the juices flowing.  When I get to the gym there are two vital things I MUST HAVE before I can begin.  One is my training diary and the other is my I-Pod.  Without these two things, my mojo is compromised!   If I forget them, I swear and curse myself over my stupidity.  Sometimes I have to go home to get them if that's what it takes.

I walk downstairs to the main training area and I do a quick sweep of the entire floor to get a feel of the mood of the place.  Atmosphere for me is really important for my workouts.  I thrive on that energy that everyone gives off.

I go to the toilets and get out all my stuff.  The last thing I do before I head out to begin is I put on my headphones.  Once I put my headphones on, I can't hear anyone or anything.  I AM NOW IN THE ZONE!    I don't need to know what everyone is saying - I shut out all the noise.  I just  feed off the energy.

When I train I don't talk to anyone.  I might just smile or give a nod.  I completely zone out. 

Regardless of how I feel, I cannot slack off!  In fact, I like to give it my all.  I like to train hard.  I like to do one better than I did the last training session.  If I'm really fatigued or feeling flat, then the minimum I expect from myself is to maintain what I did the last session.

If I'm not in a ball of sweat - I'm not training hard.  As in Pauline Nordin's photo above, you don't look pretty when you workout!  That's how I like to train - hard.   Hard for me anyway. Because my thinking is...it's only temporary.  If I train hard and give it my all now,  I can go home and relax.  But out of the minutes and hours in the day, whatever it is that I'm doing, the time required isn't all that long, and then I can rest when I'm done.  So I put in.  I don't think of my whole workout on strength days.  I just stay in the present and give my all to whatever set or reps I'm doing. 

The hardest part of my strength sessions at the moment is that last run.  My legs feel a little wobbly to start and I just want to go home.  Sometimes I entertain the idea that I should cut down the time or the speed, but then I know I would be cheating myself.  It's just a psychological thing.  It's all in my head.  My body can handle it quite alright, but it's just my head telling me otherwise.  And like I said, I can't not do it.  I must at least equal or better what I did last time.  How else am I going to progress?

So regardless of where you are when it comes to fitness training, be honest with yourself.  How hard are you training?  Don't compare yourself with Jo Blo next to you.  Compare yourself with your last effort.  Always put in your best.  You'll get days where you feel like shit!  If that's the case, congratulate yourself for turning up.  You've conquered the first major hurdle by getting your arse out the door and training.  Because if you want to know how to get fitter, faster, stronger, better, all you have to do is better than you did yesterday...rinse and repeat!

2012...You Make Me Feel So....

“It does not do to dwell on dreams and forget to live.”

― J.K.Rowling

Only 4 more days until 2012.

I can't believe how the year has gone so quickly.  Reviewing my goals from 2011, I find I achieved a few and some I didn't.  My goal of maintaining 57kgs (or within 1kg of) didn't go to plan, but I maintained that happy weight for 6 months of the year, so I was pretty happy with that.  I intend to hit that weight in January 2012 and again, try to maintain that weight all year round.

For me, 2012 will be a year of consolidation.  I won't be taking on anything new, fitness-wise.  I will be focusing on strength in the first half of the year and then power. 

It should filter through to my army fitness tests.  I did manage to reach my goal of 40 push-ups for my BFA.  I didn't make any real gains as far as my running for my BFA though, so I hope to next year .  If I get the consistency, I should see a marked improvement in my running time.

My plans for 2012 are not sexy but the results should be, provided I stick to training consistently and staying on top of my nutrition.

So it's going to be a rather boring year in 2012.  Nothing new really.  Just hard, consistent training and nutrition throughout the year and building a strong foundation and platform to see me through 2013. I've got a couple of big things happening in my life in 2013 in the way of big changes, so I want to make next year really count. 

Next year's training as well as one particular change in 2013, will lead me into what I've been working toward since my 40th birthday.  It's a 5 year plan and I'm already thinking about what I want and what will take place on my 45th birthday in 2014.

I'll be keeping it under wraps though, so I'm afraid you'll have to stay guessing for awhile.

Anyway...I've noticed a change in my posts for 2011.  Apart from the fact that I've hardly done much in the way of posts, I also haven't had anything really inspiring to say.  I think time for talking was well and truly over, and I've just been focusing on the doing.  I've also been pre-occupied on the domestic front and happy and contented getting quite involved in family and our new home, and making our home life just so peachy!  I love being at home, getting more involved with Philomena's activities; cooking; cleaning; gardening; family and friends; and generally pottering around the yard.  Miss Phil and I call it our 'Secret Place'.  That's for another post coming soon.

Well time to say adieu!  How did you go with your goals for 2011?  Do you have new ones planned for 2012, and do they Make You Feel So?  I hope they do, otherwise how will you see them come to fruition if your heart and soul doesn't feel them with utter conviction?

Oh...don't you just love my post pic?  Now that to me depicts sheer athleticism.  If I looked that good in a crop top and shorts then I'd die one happy girl.  Of course, I'm happy now. However, that would be the icing on the cake of my blessed life.

Let's Get It Started...



"Everybody, everybody, let's get into it.

Get stupid.

Get it started, get it started, get it started.

Let's get it started (ha), let's get it started in here.

Let's get it started (ha), let's get it started in here.

Let's get it started (ha), let's get it started in here.

Let's get it started (ha), let's get it started in here.

Yeah."

- from the lyrics 'Let's Get It Started', by Black Eyed Peas

There's not much to say lately. Sometimes I think what I have to say is inconsequential to most. What goes through my head on most days in relation to my goals, is boring in its' simplicity.

It's what motivates me and gets me out of bed and wanting to train.  Shallow and self-serving it may appear, but it's what drives me.  The vision of what is possible gives me energy and inspires me to push myself, even when on some days I'd quite happily stay in bed under the covers.

But it's not in the reaching, but the striving where all the rewards are.  It's what keeps me young.

I feel a sense of accomplishment that at the age of 42, I'm in better shape than I was at 22, abeit not as agile. I'm in the best place of my life right now, and I figure it can only get better.  Why stop now?  I have no health problems or concerns because I exercise and I'm careful about what I eat, and I have a balanced approach to life.  I'm disciplined, but not obsessive.  

Let's be honest...to be lean all year round takes constant hard work and discipline.   It doesn't just happen by accident.  And to keep on top of our health and fitness takes so much more work, as all of us woman in their late 30's-over 40's can attest to.  I've also found from experience that we tend to have more 'stuff' to deal with...injuries, post-pregnancy scars (for those of us who have children) and the emotional baggage which comes as a natural consequence of just being around for this long.

 

"Do not let what you cannot do interfere with what you can do"

- John Wooden



So what inspires me every day to train hard and watch what I eat?

A tight, hard set of glutes and

flaring quads...

That is all.  Nothing more...nothing less.

Oh...and to look like what Ava Cowan does in those shorts!  And without shorts. ;)  Come on, you know you want it too.  So...let's get it started...no time like the present (I tell myself).



Take a Chance...

Pauline Nordin...still my benchmark



Satay Chicken Pizza







"So take a chance...and don't ever look back...don't ever look back."

- from the lyrics of 'Teengage Dream', Katy Perry

Well hello! I can't believe it's been over one week since I posted.  Well...I can...I sought of went underground.  I have to admit I went through a period of uncertainty.  Sometimes in life there are too many choices, and the problem is deciding what to choose!  What a dilemma hey?  How fortunate am I that, that is about as challenging as my life gets?  Yet it is exactly what's been happening in the past week.  You could say I have been through a bit of a pyschological slump.  I have been overwhelmed with all my options about what I want to do and what my present goals are. 

In all honesty, I still haven't quite worked that out.   Though I've worked out what I don't want.  More on that later.   But after a little bit of a training lull due to illness and general confusion, I have taken some timely and wise advice from the coaching guru herself, Liz.  And that advice?....Just keep moving!

So that's what I'm doing.  And at the moment, I'm not really fussed about how I'm moving.  I'm just doing whatever I feel like at the moment.  I'm following my heart and enjoying the ride.  I figure I'll work it out on the run. 

All I know is that when I'm moving, I'm happy!

So during my 'lull' I did quite a bit of baking (and partaking in the eating of that baking...oops!).  I made my first ever pizza base, made of wholemeal spelt flour and I made one (or two) awesome pizzas.  The first (pictured) is a chicken satay pizza. I'm not very creative.  I got this recipe from a great blog called Bake, Bike, Blog.  Check it out!  The pizza was heaven!  My first attempt was thick and crusty, and my second attempt was thin and crispy and I changed the topping to ham and pineapple with tomato, mushrooms and bocconcini cheese - special request from Miss Philomena. Ahhh...Belissimo!

There endeth my food confession.  There are few more, but we won't go into detail about those, apart from having a lovely wedding anniversary dinner that AW and I had last Saturday.  A lovely dinner up at my fave place, Mt Tamborine, eating in front of warm, inviting fire place.  I even had a couple of glasses of Moscato (I'm not really a drinker).

Now...onto more important things...like training!

Once I hit my 57kg's, I didn't really have a goal.  Where do I go from here?  My goal is mainly to stay lean all-year-round, so maintaining between 57-58kg's is the aim.  The last week I've got up to my limit of 58kg's and have promptly reined in my nutrition again. 

Liz suggested doing a BB comp as a way to stay focused, so we were hush,hush about that as I didn't want to put it out there as I hadn't really decided if I was going to do it.  The What If? factor is so powerful.  I thought that was  great goal, and also to do another photo shoot at the same time.  I went along to the INBA titles at Chandler a couple of weekends ago, thinking that would put the fire in the belly.

And guess what happened?....NOTHING!  In fact I felt annoyed.  It didn't have the effect I was looking for.  It didn't inspire me the way I thought it would.

But I kept training, and that's when I got a bit unstuck, not realising what had happened.  After a little chat with coach, we kind of figured that a BB comp was not going to give me the focus and I needed to find another worthy goal.

So I've accepted that doing BB comp is really not who I am.  There!  I said it!  It sounds so appealing, and I've had visions of a ripped version of me up there on stage, strutting my stuff.  But in all honesty...that's not me.

I like the notoriety of being just me at my best and looking lean and defined every ordinary day of my life!  My dreams and visions are just a better version of me! 

I still want a Pauline butt and better legs, especially around the top of my thighs.  But I'm happy with my body and I love feeling this lean and fit.  I love the fact that I can now just about attempt any type of activity and be able to smash it - feel spent, and then get up, walk away, feel energised and be ready for the next thing...whatever life has to throw at me.   And without injury! 

Pauline - the perfect combination of lean and muscular

Last week I did an MMA class at my gym.  It's a new class called Cage Fit - a 45 min MMA conditioning class (longer than 45 mins).  And it's awesome!  No PT's  or fitness instructors taking this class...nah-ah...a MMA fighter takes this class.  His name is Nick is he's ripped!  We were waiting for him to remove his shirt, but we were sorely disappointed...lol... 



Michelle Gutierrez - female MMA fighter


Anyway.  I have to admit - it wasn't what I expected.  It was challenging but I was delighted at how well my body handled it, considering that I'd done a big leg session that morning.  No soreness the following day (only from squats and rack pulls), which we were told would probably happen.  According to Nick, our first session was 'easy' compared to the type of training that your typical MMA club does. I'd believe it.  Two girls walked out and said it wasn't for them.  We finished off with a 'cardio' session which consisted of 3 x 3 min rounds of boxing, punching, knee strikes and the dreaded 'Defence' move.

Defence is a move where you basically drop to ground like you're doing a push-up, and then jump up again as quickly as you can (it's to avoid a mid-section tackle or pile drive).  Needless to say there were alot of Defence cues in the rounds.  How stoked was I to find that I could do this move and jump straight back up, over and over?  No lower back soreness or compromising of form, and I was amazed at how strong and quick my legs moved.  A testament to all the core and leg work I've been doing with Liz!

So tonight I'm going back for more!  Nick's goal for us is to get to 10 x 3min rounds (1 min recovery in-between).  He said if we have the same group we can learn alot of technique as well as improve our fitness.  So I want to see how fit I can get.  Anything in the quest for  'fit-and-lean-for-life'!

I've  had a better week...some great leg sessions on Monday and Tuesday, followed with a smashing RPM class yesterday with Chila, burning those legs to the extreme, and then a very 'ouchy' massage.  Tonight it's MMA conditioning...tomorrow some upper body work and cardio, and Saturday it's back to Wing Chun.

Anyway...I'm hoping that I'll soon be able to put a finger on what I really want. Meanwhile...I'll just keep moving and enjoying my ordinary, everyday leanness! :P ;)

How AWESOME is my life?  Yeah...okay...just back up on a high again...Woohoo! :P

The Pauline Project

Thanks to Liz for putting a name to the next leg of my fitness journey. After reviewing my program, progress and technique form last week, Liz is about to create a new training program for me. My instructions before our program review was to look at my goals that I had set at the start of the year and extend them. Easier said than done.

I've been in limbo since hitting my goal weight of 57kg's. I reviewed those goals. And this is what I had down for 2011:

• reach 57kg's in weight...TICK


• maintain within 1kg-2kg's of 57kg's the entire year


• run 2.4km's in under 12mins on my Army BFA (basic fitness assessment)


• do 40 push-ups on my BFA...TICK


• complete CFA in June (15km timed forced pack march, carrying approx. 30kg pack)


• complete Army RDJ (run-dodge-jump) in June within time limit


• grade to levels 5 & 6 in Wing Chun

....and injury-free!

I've been a little lost actually, trying to decide how to extend those goals. The other goals which I didn't list, but I'd set nonetheless were:

increase glute size & strength

increase core strength & stability, especially in relation to hip/pelvis

So here's my reviewed and updated goal list for 2011...

• maintain within 1kg of 57kg's all year round (allowing for rebound weight)


• complete CFA in June


• complete RDJ in June


• grade to level 5 in Wing Chun in August


• run 2.4kms in 12mins on BFA


• do 45 push-ups on BFA


• increase glute size & strength


• increase quad size & strength


• increase ab size


• increase core strength & stability


• progress to lateral movement exercises

As you can see, there's not a lot of difference between my original 2011 and the revised ones. I've just added the visual and functional goals, which Liz has confirmed, go hand-in-hand, i.e. size and strength. I've also realised that I'm capable of more physically, so I've added in the 'lateral movement' goal, which is a big step for me. It will test those gains in the core stability area. With my lower back injuries of previous, this will be new ground I'll be breaking. So it's exciting to think that I'll be ready for this.

Now...writing the revised goals took about 15mins. So what's been the thing I've been finding it difficult to get my head around?

Maintenance, and the whole headspace thing.

Even though I've lost the weight before, this is a new feeling and place for me. I've added a little muscle and I look as lean now as when I did my photo shoot at 54.75kg's with depletion back in January '09. Though I have just a little more bodyfat on my outside thighs that I didn't have at my shoot.

I'm also injury-free. I'm stronger and aerobically fitter, and I've made huge gains just in the last 6-9 months. So much so, I'm continually surprising myself at what I can now do and how much further I can push myself.

I've come to the realisation that I now have no excuses to achieve the goals that I only dreamed about nearly 3 years ago now. There's nothing to stop me. I have no injuries holding me back. I now have the knowledge and experience I need when it comes to training and nutrition, so I can't use ignorance as an excuse.

Now, it's about belief and what's possible. And it's about hard, consistent training. It's about a whole new existence. A whole new paradigm and the way I live maintenance. Looking into the future, it's scary, because this doesn't end next month or next year. It's now the way I do life. This is my lifestyle. Am I prepared to accept that this is how it will be from here on in?

The door is closing on the relationship I had with food and exercise (and I think in general I have a pretty good relationship with both and I'm fairly disciplined). Another door is opening, and it's time to step through to the other side.

That doesn't mean that I'm going to be super obsessive. I can't maintain something which is too restrictive. It won't work. It must allow for the ebbs and flows in my life. So far, with the help of Liz, it's worked fantastically...intuitive training and nutrition. Who'd of thought?

However, intuitive doesn't mean losing control. It means looking at those ebbs and flows, understanding your mind and body and planning accordingly so that you are always in control, even when external events present themselves. And they always do. Now that is something you can bank on happening!

Now...The Pauline Project... Ok, let's be realistic here. To get a Pauline butt is literallly a 5 year project, and hard, consistent training. That's alot of deadlifting and squatting!

For me to stay focused, I need new goals. I need something with a date attached. Something tangible to work toward. So this year I'll be concentrating on the above goals I've set. But to achieve my ultimate goal, will take a number of timelines. Those timelines will all be part of The Pauline Project. I haven't quite worked out a deadline date for the first timeline, but should have one soon. There's still a little redefining required and adjustment.

Why Pauline? She rocks! Some might think her physique and technique a little extreme, but regardless of what you think of her, you can't mistake her results and her determination. She's all about action. She's a no BS type of gal. She walks the talk. And though I've seen quite a few fitness models and body building athletes, for me, she's the epitomy of the type of body I admire and aspire toward...lean, muscular, athletic, gritty, sexy, and still feminine.

For those of us who like muscular, apparently we are a minority. So be it!

The Cost of Being Exceptional...

"If you want to BE DIFFERENT..DO DIFFERENT."

- Craig Harper

Thanks to Hannah-Lee for the introducing me to Larissa Reis.

Since I've returned from my birthday week and weekend celebrations, and from attending Craig Harper's workshop, things have been cruising along nicely. But, in reality, what I need to do is take things up a notch or two. What I was hoping for was all manner of signs from the universe to suddenly align and I would experience that moment...that sudden epiphany.


Of course, that hasn't happened. Admittedly it did happen late last year and I built up some serious momentum with my training right through Christmas and into the New Year, and was happy with the results.

However, it's been a little bit more difficult to resurrect that same momentum since my recovery period a few weeks ago now. I also knew that once I started back at work, that it would change the way I trained, and would be a matter of readjusting to a new, and even more intuitive training schedule, based around going back to work, and also, new and recent changes based around family.

This week I thought I could start to build some new momentum again, since having a new training program. But I've been fighting some type of infection, which has had me feeling really off and experiencing some light-headedness, feeling strangely similar to my previous BPV (benign positional vertigo) bouts. Nothing serious, just annoying and hindering me from really getting into my training program. I've just had to accept it for what it is and work on ridding myself of whatever it is that's trying to take a hold, and start strong at the beginning of next week. I managed to get in a good training session yesterday, but by last night was feeling rather off once again.

So I admit that I've reached a place where I've been feeling great (apart from this week's small gliche) and starting to feel lean again. I've just become comfortable where I'm at. I'm happy to be here right now.

But you know, I've had that conversation recently with my coach and for the first time since attending CH's workshop, I'm now starting to really think about what it is that I want from my training and fitness journey, and the goals I set at the start of the year.

Do you know what I want? I want to do me...do Kerry, and do Kerry exceptionally!

So the thing is, I have another 2kg's to hit my goal weight of 57kg's. My goal is to get lean and stay lean, all year round. That is goal numero uno. I'm still working on my core strength and stability and rehab - that's a given and that's non-negotiable and will never change.

My other goals are intertwined. I want to build particular muscles, not just because they need development from an 'aesthetic' point of view, but also because in order for me to increase my strength and endurance, my muscles need to work synergistically and be 'functional'. I can't improve my performance if my muscles are not working correctly. It's a slower process, but I'm building better and more solid foundations.

So what really motivates me is my desire to have a great set of legs and a great butt! For some, this might sound shallow. But the reality is, in order to achieve what I want will take alot of hard and consistent training in the gym. And not months, but years of hard work. And what most people fail to realise is that being lean is mostly about nutrition. It takes alot of discipline to get and stay lean, and even though training is really important, the road to exceptional means watching every thing you put into your mouth. It's a simple concept to grasp, but the reality is the harder to apply.

You know, I have no aspirations to do a body building comp, even though I have many friends and acquaintances in that fitness genre. But the one thing that I love about the people in the industry is their work ethic. You don't get to look like the Pauline Nordin's, the Larissa Reis's of the world without a lot of hard work. It's not an easy road and takes alot of dedication.

And even though you see many people in the gym who aspire to be fit, lean and toned, it takes a special kind of obsession to reach the heights of those in the BB industry. There are many people who are extremely fit, but to also 'look' exceptional takes that much more work and discipline, and that's why I have such respect for those in the industry.

If you take a look around, being lean and being muscular is not the norm. You have to be exceptional.

Now...I'll never be a Pauline Nordin or Larissa Reis. I'm not fitness model material. I'm not 22, I'm 42. I don't want to be them. That would be an exercise in futility. To me, they are visual motivational aids.

However, I do want to be the very best me I can be, and use the potential I have, even with the physcial limitations I have.

So, to 'be exceptional', I have to 'do exceptional'. The question is...what's the cost, and am I willing to pay the price?

Shakin' that Ass!

Pauline Nordin








Pauline Nordin

"I see you baby...shakin' that ass!"

...and I'm over it! Shaken' my ass, that is.

At the moment, this is my inner dialogue..."I'm fat...my ass is huge..." Every time I walk past a window or a mirror and see my reflection. From the front it's not so bad, but when I turn around, I can see where my size 10's are currentlly straining in my gym shorts. I wore my 'daggy, fat gym clothes' today as punishment! I have all my beautiful Lorna Jane gym clothes hanging up in my cupboard, and I refuse to wear them until I'm at least 58kg! That will be my reward. :)

I'm about 4-5kg over my happy weight (I think I'm about 62-63kgs) and it's all gone to my ass, hips and stomach. I don't know my exact weight because my stupid scales decided to go spastic, and it seems I have to take them back. But do you think I can find the warranty and receipt? HELL NO! ****Word of Warning: Don't buy HoMedics scales - they're crap!

This is the heaviest I've weighed since my initial weight loss and second Ideal Bodies Online program, back in October 2008. So I've managed to maintain a pretty good weight for 2 years until recently.

This year I've put the weight back on because I haven't been able to train consistently or intensely, due to a chronic hip injury. What I've found though, is that my discipline in relation to nutrition goes hand-in-hand with my training. If I'm training consistently and with intensity, I stay focused on my nutrition. So the nutrition has definitely slid in the last few months.

What has improved though are my injuries! Since I've been concentrating on basic lifting, i.e. deadlifts and squats, my torso, glute and back strength and stability have improved. And I haven't even had the chance to really do the lifting over any decent length of time with consistency yet. It also has alot to do with the activation exercises that Liz has prescribed, and also the retraining I've had with weights, ensuring I'm activating the correct muscles.

I'm finding that I'm now using my glutes more, rather than my hip flexors, and using my back muscles, rather than my traps. So I've had less pain and tension in both my neck and shoulders, and better stability through the torso and hip and pelvis. For the first time in nearly 10 months, I've been able to run (road) without any stiffness or subsequent pain or discomfort to my RHS hip!

So...in spite of the weight gain, I've made progress in the rehab side of things, which I'm understandably very excited about! Even after I recently strained by lower back, from not bracing correctly during the last set of deadlifts, my recovery was alot faster than in previous times, where I've hurt my back. So now I can finally concentrate once again on training consistently and hard! Though, I'm finding that my endurance levels have decreased, so I'm having to build them up again.

I had a look back at my second IBO program to look at my starting weight. It was 61.7kgs and I was at 19.9% body fat. Well, in 3 months I was down to 58kgs and 54.75kgs after depletion and 11.6% body fat. So I know that I'm only ever 3 months away from getting lean!

That's all I need...3 months of consistent, solid work and precise nutrition! So as Kek has mentioned lately, I'm going to finish the year off strong (thanks Kek!). 2011 is going to be an AWESOME YEAR and I intend to get back on top of my game and definitely make it THE year of taking my fitness to the next level, like I had originally planned for 2010.

I already have a name for 2011, but I'll tell you as it gets closer to the end of the year.

I hope you like the pics. They are my idea of great butts! Pauline Nordin of course, has by far, the best butt. Well I think so anyway...lol.. I'm hoping that I get a better looking butt in 2011, but I know it will take alot of squatting and lifting heavy shit! I'm no where near lifting heavy shit, but who knows what may happen in the future. I've just got to keep working on it. Realistically though, I also know that to get a great, firm and muscular butt will probably take me a number of years to achieve.

So for now I'll just keep shakin' my ass, until the darned thing falls off!

Wk 24...Next Six Months - Rebuilding from the Glutes, Up

Weigh-in this week... 62.3kg. Last week I was at my highest since completing my IBO programs at 62.4kgs! It was a great wake up call. It's amazing how it seems to creep up on you (time and weight), and how easy it is to become complacent. It's a good reminder to always be vigilant.

So lesson learnt.

I think my struggles of the last six months are officially over, and I am looking forward to getting back to the fitness level I enjoyed only 6 months ago now. I didn't realise how much fitness and strength I'd lost in that period until I returned to the gym and tried out my IBO programs. There are some exercises I'm not strong enough at the moment to even contemplate, especially involving my core muscles. But that's to be expected and will be part of my focus over the next 6 months. And as far as frequency and intensity, it will take me about 3 months I reckon to build up to anything near what I was doing 12 months ago.

But I'm up for the challenge and glad to be back at the gym. I finally pulled my finger out and made the decision again. No dilly-dallying and making excuses....an extra is an extra...10g over is an extra....1 rice cake over is an extra! The only thing that works for me and helps me form a strong resolve is to sit down and plan everything in detail. From my training programs - days, splits, frequency, etc to my nutrition plans. Everything needs to be recorded and exacted as I've put on paper. Food measured, weighed and recorded. Training type, duration, intensity, etc all recorded. Weight and measurements taken and recorded to be compared to. I just don't get the results and am not as focused unless I do this. That's just me. It gets me super-focused. So now it's time to get serious!

My training program isn't set in stone yet, as to what exercises I'm doing. I'm just doing a basic 3 day split at present with weights plus cardio, as per my previous Ideal Bodies Online programs, with some alterations as my upper traps are giving me hell at the moment, so no lifting or movements above the head this week, until they settle. The main thing was to just get back into a regular and consistent program. Frequency is important at the moment. I was training 5-6 days consistently last year. I'm aiming for about 5 days training. However, the intensity and length of sessions and weight, of course, won't be the same. It will take a little while to build up to the same intensity. Though I'm hoping that it won't take me as long as when I started my program to regain lost ground.

The above picture is of Meriza DeGuzman. I rediscovered her, thanks to Ann-Maree, one of my FB friends. I didn't realise that the photo below, which I've used in previous posts, was the same Meriza. She looks so different with short hair.

I'm including her photos because overall, like Pauline Nordin, I love Meriza's physique, especially her quads. I draw upon photos of fit chicks as part of my inspiration.

Anyway, I've got to go. Life has been hectic as I've been working an extra day for the army, and it's amazing how one day can make a huge difference to your life, trying to fit everything in. So my blogs have been shorter (yeah...I heard your sigh of relief). Don't worry, only another couple of weeks and I'll have my Wednesdays back again!

Thursday I meet with Liz to revise glute activation and start work on rebuilding my form and technique from the ground up (or the glutes up!), and going over my squat and deadlift.
So I'm really looking forward to that session, so I can begin some serious weight work. I've never done any real lifting before, and my first real taste was through Crossfit, and I have to tell you...I really love it! So I'm looking forward to doing more of it and expanding on the little I know to get me stronger.

Oh...my measurements real quick! Haven't done a comparison yet, but it's a bit ouchy where my waist, hip and thigh measurements are concerned.

• Shoulder-2-shoulder - 99cm
• Chest - 88 cm
• Biceps - 28cm
• Waist - 77cm
• Hips - 93 cms...ouch!
• Thighs - 57cm
• Above Knee - 43cm
• Calves - 33cm

Current weight: 62.3kg's. Goal weight by end August: 57kg

Have a great week all! Train hard! ;)

Wk 23...Buns of Steel

"Don't give up.

Sometimes you don't get it right the first time.

But keep going, keep chasing your dreams

because the journey

is just as important as the destination."

- John Maclean

Last week's weigh-in...61.4kg...no change.

Tomorrow's weigh-in I envisage to be more, with more than a few days away celebrating our 10th Wedding Anniversary. I didn't eat alot of junk food, but it's amazing when eating out, how much menu's are heavily carb-laden. Very little protein and even less vegetables. So I was happy to be home eating normally, and my digestive system is thanking me for it too. I did indulge in an Almond Magnum and was later disappointed that the taste wasn't as orgasmic as I had been dreaming of.


The change of scenery and total lack of planning (by choice) was good for me. It always seems to help me put things in perspective. Also...no massage...no bath...no GYM! Clear Mountain Lodge has just been refurbished and completely updated, and a gym, day spa, and bath/spa was advertised on the site and to our chagrin when we arrived, had not yet been completed. We had a bit of a chuckle retelling our story of disappointment to the maitre d' on the first night, and to our delight, the manager came back in minutes later with a key to an upgraded room with a spa. And the room was better overall, so we were happy! Though...still no gym!

As I was saying...having the time to rest and contemplate the year so far, really helped firm my resolve. I've set myself another goal visually, and as per last year and the start of this year, Pauline Nordin is still my pin-up girl for 2010. I just can't seem to get past her...lol...awesome body!

What can I say...I want those BUNS OF STEEL!

I'm quite happy with my upper body, but the lower body between my thighs and abs is still a bug-bear, especially my butt and upper legs. I look at my current situation where I need to strengthen and activate the glutes as an opportunity to really focus on this area. I'd like more shape to my derierre, as Pauline calls it. Firm, tight and shapely...that's what I want!

I've got a long way to go and the goal is the pot of gold at the end of the rainbow, because there's lots of work to achieve a nice butt. But I'm up for the challenge and looking forward to the journey.


I've been doing cardio and glute activation exercises as per prescribed by the lovely Liz, with some positive results. RPM was suggested. Did I tell you...I hate RPM! But ya know...I tried it last week for the second time, and I was pleasantly surprised. I actually enjoyed it and reached that pre-puke feeling, so I was happy. And I have to say, the right instructor makes all the difference.

So I'm hoping soon that I can get started again on some weight training. I haven't done any for about 2-3 weeks now, and I am missing it big time! I'm itching to get back and start pumping some iron again on a regular basis, especially those glutes! :P



Last weekend we had an Ideal Bodies Online lunch at Southbank. Sue was up from down south, and it was good to see her again, as well as some members of the IBO team, and Kazanne, who is a lovely IBO client. Everyone looked great and it was nice to find out what everyone is up to. Exciting times ahead for Sue, who is expecting and still looking fabulous, as well as Liesl who has started training for her first body building comp this year!

That's about it. I will update Recipes in Richness with our anniversay break, when I get a chance. Anyway...I'm feeling great! I am soooooo ready for the next stage of my journey and feeling so excited to really get into a regular program very soon. Had a good day at the gym on the X-trainer and exercises, and dreaming about having buns of steel! That fire in the belly is starting to gain momentum!

Mad Hatter's Garden Tea Party

"One of the secrets of life is that all that is really worth the doing is what we do for others."

- from 'Alice in Wonderland', by Lewis Carroll

Yesterday, we joined Alice and friends in the beautiful gardens of Trellaurel, in North Tamborine. We went along to two open gardens , and at Trellaurel we were treated to a pantomine of Alice in Wonderland, set amongst the three acres of gardens. It was performed by a local theatre group of children, and split into three scenes. It was just magical!

My favourite part of the pantomine was the Mad Hatters Tea Party, and you can see Philomena in the very first photo, sitting with the Hatter, the Doormouse, and the March Hare. She asked me, and then AW later, when she was going to be on stage. I've been nurturing her love of drama, and hope to keep her encouraged. I think Philomena will love acting and drama. I'm just waiting to find the right time to introduce her to formal classes.

This is Philomena having a go at Croquet. And below are some photos from the scene 'Pack of Cards'.

More photos from the garden of Trellaurel. The owner said it took her 24 years to create her beautiful garden, and she raised three boys amongst it, of which the tree house was their favourite part of the garden. She says she misses those days.

"What is the use of a book without pictures and conversations."

- 'Down the Rabbit Hole', Alice in Wonderland, by Lewis Carroll

The following pictures are the from the scene, 'Down the Rabbit Hole'. It was performed around a beautiful pond in the gardens of Trellaurel, complete with striking purple water lillies and stepping stones.

Here is Philomena sitting on a bench underneath an enormous Camphor Laurel tree, which was also home to a tree house.

The path and entrance to Trellaurel.

This was the first open garden we went to called Magnolia Brae. It's 50 years old and was the first time it was opened to the public. Below are some photos from this beautiful garden which is known for its' deciduous trees...maples, dogwood, oaks, jacarandas, etc. And of course the magnolia trees were on full display, as well as the Camelia's. I've never seen them grow to such heights, as they are on Mt Tamborine. They are trees! And the blooms were so magnificent and rich in colour and variety.

This is actually the neighbouring property, but I just loved the cottage look and the flowering camelias, so I had to take a photo or three.

This is the rear of the garden. A beautiful outlook of the surrounding properties, forest and horizon.

A lovely spot beneath a magnificent Magnolia tree, overlooking the mountains.

A nice life and spot for the chickens, don't you think?