Training and nutrition

I think this week I have gone too low in my calories.

To say that I have gone a bit nuts in the gym and stuck to my 1200/1300 a bit obsessive would be an understatement.  We are only talking of 3 days straight of trying to lose the weight that should have come off the previous week plus the crap that I ate over the weekend.

With school holidays, being busy and having a child with ASD (Autism) I haven't been able to get to the shops or fruit shop on a daily basis if I am low on my foods that I need.  My son is impossible to take to the supermarket if its not on his daily schedule even trying to get out of the house to get milk is a nightmare if its not planned and negotiate for about 3 screaming hours.  It's just not worth the energy.

Anyway Today's post though my exhausted fog is about protein and take out type foods.

I adore sushi its my "treat" food and sushi should be treated like take-away food.  Are you surprised.  I was too until I found out how many calories and little protein it has in it.

Protein is what keeps our tummies full, burns faster calorie wise and feeds out muscles.  Its pretty important stuff.   So when I found out that my favorite Spicy Prawn sushi hand rolls had around 150 calories per roll with as little as 10gms of protein and a massive amount of carbs 40gms **Think white rice** its now my only for of take out.  Sure its much better for you than a Big Mac and fries.  3 hand rolls will always beat that.

But at nearly 500 calories for 3 rolls plus a skinny latte at 100 calories that's a huge lunch or snack calorie wise.  Salmon hand rolls are up around 180 calories.   With such a small amount of protein and the rice you would find yourself snacking again a few hours later.  Still its a much better choice if its your take out option.

My other quick meal is Weight watchers "Tuna pasta" Bake.  I use this when I am starving and too tired too cook or there is nothing else in the house.

Again last night I looked at the nutrition information and nearly fell over.  No wonder why I was hungry again a few hours after eating it.

A serving of this meal only has 15gms of protein - The average meal should be anywhere between 80 - 150grms for a women depending on the time of the day the meal is being eaten. Plus a whopping 46grms of carbs.

The other thing that I forgot to mention with both of the above meals is the sodium.  Sushi has vinegar and salt added to the final cooling process of the rice.  Then add Soy sauce.  Loads of water retaining fluid!   The same with the weight watchers meals.

Last night after gym I was really really flat - I know I hadn't been eating enough.  I had little energy and I hardly get hunger pains anymore so I am guessing this is what happens to me now.

So I threw in a small can of Tuna after making my weight watchers meal and felt full and so much better and the calories only went from 315 plus a small can of tuna to 385 still a much better option than greasy take away.

So for me today I have increased my calories to see if I am feeling better tomorrow.  My weigh yesterday dropped down to a 75.8kgs which was just an awesome feeling but I know it was due to the training and low carbs.  So today I've carb'd up  a bit - I think for my body that a -700 calories per day is all that my body can handle.  Anything less than that and I think I am going into a starvation mode.

I used to love Linda's arms.  10 years ago I wanted arms like this.  Actually i would still love to have arms like this and its on my wish list.   I am not sure my "Tuck shop" arm flab is going to firm up like that but I am on my way.  Just don't ask me to lift my arms its not a pretty sight. 

Some new goals that I have thought about since my little melt down from the weekend.

With summer just around the corner and then the festive season with its warm weather, BBQ's, drinking, social functions, drinking, Christmas day, Drinking and eating.  Have I mentioned drinking?

Anyway my goal is from now until Christmas which I think is around 14 weeks  (after this weekend) I am going to surround myself with like minded people who are going to support and understand my goals.

Honestly, We you are trying to get into shape and live a new life you can not have non supportive family and friends.   While I am going to enjoy myself and I guess without a doubt there will be days I will probably allow myself to enjoy a little too much.  I will be in control.  I will not allow others to control me and what I eat.

I think my true friends understand how hard this journey has been for me.  I probably could be loosing more weight per week with a bit more time and information at hand.  But it is about changing your life it is about revamping and in my case finding the old me.  The happy me with a skinny chick inside!.

I am happy to support anyone who wants to change but lets get serious for a moment.  I am not going to bullshit here.  If you are serious you have to be willing to change and its a lot of change, its good change.

Its no good saying that at Christmas time that my New years resolution is to lose weight.  Everyone including myself that i know never last more than about 30days.  I am already planning for Christmas, summer dinners etc.  This far in advance.  

My short goal for the next two weeks is to get back into planning my meals the day before and prepping the meals in the morning so that they are ready to grab from the fridge after gym etc.

Sure it takes extra work but its really a small amount for a better life.  It's a job in itself and I know that I am a stay at home mum and its easier for me.  But if your making kiddies lunches its not hard to pack a ham and salad sandwich for yourself or make an extra salad up when making dinner the previous night.  It will still be find the next day.  It all about planning for your better life. 

Tomorrow's goal.  Eat healthy and work out at the gym cause that's my job to keep myself fit and focused. No one else can do it for me. One life and one body.

So tell me what your short and long term goals are before Christmas!

76.6kgs

Yay finally broke through the 77kgs mark.  Boy its been slow.  Very slow.  While I knew my weight loss would slow down I am still happy that its going down and not up.

So my goal is still to be atleast 75kgs by the 17th October.  Actually I should be less than that as I know going on holidays I will probably gain a "Little" weight.  Again hopefully I can keep it under control.

Not much to report since yesterdays post.

So I am heading off to gym tonight - I love going later at night as my heart rate goes up so quickly as my body is already warmed up.   I had a good run on the treadmil last night first time since I hurt my calf but I am paying for it today.

Well signing off today otherwise I will just waffle on.

Dealing with well meaning friends and situations.

I am feeling rather ticked off at the moment.

As of last weekend gone I had 3 weeks until my Queensland holiday.

It is also around 16 or 17 weeks since I started my weight loss journey.  With injuries and girly problems I have been stuck at or around 77kgs.  Which is still roughly 14kgs lost since the start of the challenge.  I should be 15/16kgs lighter.

So when it was grandfinal day and my good friend who's whole being evolves around food and socializing with food asked to come over for the day to watch the football.  I thought that after several text messages and phone calls I made it clear that I did not need "platters of food".  Sure there was loads of "healthy food" but it was calories I don't need.  Don't even get me started about bringing a bottle of wine over to share that this person had half a glass and yes of course i drank the rest of the bottle.

You don't go to an ex-drug addict with bag loads of drugs. (well I assume you don't).

I have an eating problem and don't see it any different.  Of course the grand final was a draw and they are coming back this weekend and already my friend has planned what she is bringing food wise.  She is bringing platters again with healthy food and salmon.  Now smoked salmon is fine but at 3pm I have already had my lunch and happy to wait for dinner and even work out my calories for the week so I can have some Thai take away.  Yes I am grumpy about the whole thing.  Yes only I can stop myself putting food in my mouth, yes only I can control the situation but there are times when I can't food is still an addiction to me and so is wine.

The downside was I was completely and utterly drained of any energy on Sunday and couldnt find the energy to go for a walk.  So that is it when it comes to wine etc Plus it tasted like utter crap.

Of course when you have a wine and are a bit tiddley you eat more than you should.

Yes I am a freaking diet bore but I was up 1.8kgs by the next day and have had to kick arse in the gym.

Ok enough of my rant.

Today my weight thanks to my weekend is up to 77.4kgs.

Being a diet bore.

Ahh my new life of slim means that I have probably become a diet bore.  I love being asked by my friends for ideas and help but I wonder if I have become a little bit boring.  I don't drink anymore and I don't eat crap and I'm not the life of the party.  I love going to gym and the buzz from all the extra energy. But I must say I think I am getting a little boring to be around.

I am also a Biggest loser drop out.  Due to a misunderstanding I had been deleted and cancelled from the Michelle Bridges 12 week challenge.  I had sent an email to find out if they had a cancellation policy as I had been feeling a little bit down from all of the negative talk from the newbies.  Which don't get me wrong is how we all start but I didn't need all the negative talk and as much as I was posting hoping to inspire people - I had zero people reply to my posts.   So I just emailed to find out if they had one while I took some time to think about the challenge and if it was what I really wanted.   Well the next email I got was "Your account has been cancelled and your forum information deleted".

Maybe it was a sign...................... I wish everyone on the challenge the very best on reaching the goals and getting on track for a better life.  It is amazing when the journey you have always dream come about.

Talking about amazing feelings.  Nothing in my life has every come close to the feeling of the day I gave birth to my son.  People often say their wedding day was their best day ever but mine was the day my son was born.  After being told I would never have a child without IVF and having many failed attempts to finally be a mother was and still is my best day ever.

Second to that was last weekend.  I had finally had enough of my clothes falling off.  I hit the shops and I was in the right frame of mind to go clothes shopping.  I don't know about you but if I am grumpy or frumpy there is no use going shopping for me.

Plus I had wanted to be at a size that I could walk into ANY shop and fit into a size that I have not been for a long time.  I think if I had walked into a shop and still been size 16 - I would have been dissappointed because I can fit into size 16 at Target. Remembering I was atleast a size 20 at Christmas just gone. Actually I stopped buying clothes if I couldn't squeeze into an 18.  I think I have about 3 items that are 20's. As I was just too ashamed to buy that size plus I would always start a diet and promise myself that I would get smaller. (Every weekend I would say it as well)......

So I hit Colardo and I could fit easily into their clothes.  Just last Christmas gone I couldnt fit into anything.  Walking into Witchery. Now I have never ever ventured into this place as it looks so nice and well tiny sized clothes.  I was over the moon when I fitted into size 14 and if I waited a few more weeks I probably will be their size 12.

It didnt stop there I went into shops that I would have been too embarresed previously to go into.  I always felt like the staff being the counter where thinking "Oh that fat chick doesnt stand a chance at fitting into Ourrr clothes".

It was the first time ever in my life that I went from shop to shop trying on clothes and leaving empty handed but happy.  Usually its is me leaving empty handed and feeling so miserable.

So then I went to Myers and tried on my old time favorites Country Road, Jag and Esprit.  Well I had a lovely lady who worked for Espirit at Myers come and help me out.  I had no idea what size I was let alone fit into their clothing.  Everything I picked up she told me I would need a smaller size.  Yes I laughed loud when she told me I would need a med or a size 12/14 but she was right and I am now the proud owner of a pair of Espirit jeans in 14 and they are slim line. I have never worn anything with "Slim" on the tag.

After my Sunday shopping adventure I was back at it on Monday. Just happy to try on clothing.

I am stuck this week on 77kgs and I have changed my goal of trying to reach 72kgs before we head to Queensland.  With me still being injured I doubt that I will loose 5kgs in four weeks but hey I can only try.

With school holidays here and lots of play dates I will have to be extra good and rely on family and friends for child minding so I can get to the gym for the next two weeks.

Obsessing & struggling with foods.

I have been really really hungry the past few days.  I am not sure if its due to boredom or that while I am still doing a reasonable amount of exercise its not enough to put me into a hungry coma  from being so exhausted that I don't have enough energy to think about eating.

Yesterday I did 1000 calories at the gym - I felt back on top of the world. I love that feeling. I didn't go out to even do more than 300 calories. I had even thought about not going as I was pretty exhausted and didnt want to put any more stress on my injuries.

A friend stopped and chatted with me for nearly 20mins while I was on the treadmill and I just kept upping the incline and before I knew it I had burnt over 300 cals. BUT I was so bloody hungry and grumpy.  I am fine for lunch, even afternoon but come dinner time If I don't eat pure protein like steak, chicken and veggies I feel like I havent eaten in months.

I made a home made pita pizza with ham and loads of salad goodies. It didn't feel like it even hit the side of my down sized tummy.   I went to the shopping centre after dinner and found myself standing outside of the sushi bar and a small skinny latte later and I felt slightly better.    I ended up eating cr

Followed by my little guy having gastro and getting very little sleep.  I stuck to bread carbs today simply because I was worried if I ended up with gastro that I didnt want to puke up my ceral as its the only one in 41 year that I enjoy.

I need to be more careful with my foods.  I am getting alot of picking and crap in without realise I am doing it.

I did weigh myself in my sleepiness this morning and after breakfast plus two cups of tea and found that I weighed in even lighter.  78kgs straight.  Of course now I am obsessing about what I might have weighed this morning if I hadn't eaten crap.  Then again I probably wouldn't have slept either because I was hungry.

So today I went for a walk and was really over the moon when I walked up a huge hill on my main road, a road that I have hardly ever walked in the 13 years we have lived here because simply to me it was an asthma attack waiting to happen.  The times I have dared myself to walk it, I have had to stop at least 3 times and the walk has taken over 40mins just to get up this hill.

Well I felt so good walking up this hill that I could have nearly jogged it. But I honestly didn't want to do that in fear of that crazy person who did think it funny to yell out from their car the last time I attempted this hill to call out and tell me " You need to move faster to get your fat arse moving".  Yes someone did that to me and that had emotional scared me for however long.  I am not sure if it was before having my son or after.

Today I was prepared with an I.pod blasting so I have no idea if I had a cheer squad or not.  I did however want to cheer a couple of older guys that were riding their bikes up this hill.  I was like I am going to do that one day. Hopefully I will achieve that goal soon.

I was really surprised that walking up this hill had my heart rate up around 140 and even 160 at one stage.  That is awesome and I will be doing this walk more often on my "Off Gym days".

So tonight I needed to relax and get this need to eat crap out and over.   I allowed myself two alcohol drinks (that's all I needed) and a large pack of my addiction "Red Rocks Deli rice chips" with 500 Cals for a huge pack - I am glad I burnt 600 calories on my walk today.

78.2kgs

I can so feel 77 come on soon.  Please don't let me down body this week.

Another good day at the gym finally strong enough to get my heart rate pumping over 140. Even had it up to 150+ at one stage and that was on the treadmill.   I had the incline up a fair way still only half of what I would normally do but so so happy to be able to really push myself a little bit.

In my head for some reason I have always had the number 77 so I am really looking forward to kicking 78 good bye.

With a little over 5 weeks to my holiday I had made my goal 75kgs by then but I am now thinking 74kgs.  I know its only 1kgs but I figure that I won't be at the gym everyday and will probably put on a kilo or two while away (really hoping that I will actually come back lighter) but hey I can find a happy medium.

So my next goal is 77, 76, 75, 74kgs.

I can really see that if I keep this up I will be in the 60's by Christmas.   I got down to around 69kgs for my wedding (no I am so not fussed if I get in to my wedding dress). I've had a baby there is no way I am going to fit nicely into it.

So my goal is 68kgs by Christmas (to be reassed at any stage) 65kgs by January 2011.

Back up and walking & 78.8kgs

I am finally walking around without limping.  It appears that I have another problem that has been the cause of all this unstable back, glut and leg problems.  When I run it cause everything to go haywire.  Yesterday I walked into the physio limping and came out walking.  She found a nerve that was pinching up under my armpit and when she worked on it to release it my leg came good.

It is still sore and Im a little scared to push myself just in case but today I did treadmill, bike and 5 mins of the cross trainer.  It hurt a little doing the cross trainer so I just left it at that for today.

Being very very careful of my calories in and weighed in today at 78.8kgs same as this time last week but I am ok with that seeing I have hardly done any hardcore cardio and was very very naughty food wise over the weekend.  So naughty that even I didnt track my calories.

This weeks pre-season challenge over at Michelle Bridges is cleaning out the pantry.

Working out calories needed

A few people have asked me how to work out how many calories our bodies need to lose weight etc.

Firstly you need to find your Basal Metabolic rate (BMR).
This BMR is how many calories our bodies need just to live each day.  The best way to work it out is via Michelle Bridges "tools"  BMR.

There is some technically way but its just easier to click on the above link.

Now of course this is not 100% its a bit like working out your B.M.I there's always other factors.  Like your muscle tone and how active you are during the day even before exercise.

Ok so for me mine is 1509 calories (bummer just realised mine has come down since losing some weight)

Now I am trying to follow a 1300 calorie per day diet.

As a rule of thumb.  To lose weight you need to have a calorie deficit. That means 1509-1300 (cal def of 209) already before doing any exercise.


Roughly per week to lose half a kilo you need to by the end of the week have a calorie deficit of 3500 calories (or 7000 cals to lose 1kg).


So if I did no exercise for one week and kept to 1300 calories per day I would have 209x 7 = 1463.  So I would probably, not lose too much weight.   Although in the first week or two of starting a diet I probably would because God only know how many calories I used to consume.


But back on track.


So basically my days look like this 


BMR 1509
Diet    1300
            209-


 Then add my exercise calories as a negative to the 209+ 1000 = 1209  if I roughly do this for 7 days I would lose around 1kg a week.  eg: 1209 x 7 = 8463 Cal def.


"Calories in - Calories out = Calorie Surplus or Calorie deficit" 
*taken from Michelle Bridges crunch time book".


I found it really hard to find this formula anywhere on the Internet.  When I met Stewart and Amanda from Biggest Loser they told me you need to know this formula to help you achieve your goals.  So I was really surprised when i re-read my Michelle Bridges Crunch time book that I found it right there in front of me. Dooh!!!!

Even while typing this I can see why I am not loosing the 1kg per week anymore that it has dropped back to around 800grms.  Simply because I am only going to gym 5 days a week so I am only getting a deficit of 5000 calories = 3/4 of a kilo.  See it does work.

By having a my heart rate monitor that works out my calories while I am working out.  I find that it makes me push myself just a little bit more.   I look at it and if its only around 400 calories I know I need to push myself a little harder or change cardio equipment.  I would be lost with out it.

If you don't have a heart rate monitor you can roughly work out your exercise time on websites like CalorieKing http://www.calorieking.com/

I am pretty sure its a free site now to join up and they also have a free diary that you can use online.  I purchased their computer package years ago which I still use however I like having my paper diary in front of me as then I don't forget to write things down.  I found with the computer I had to log on and then fluff around and getting side tracked at the same time.   So I use both as I love how CK works out the calories of the food you are eating.  Its a great tracking tool.

Also if your training in a gym.  As someone to show you how to use the in built calorie & heart rate information.  Most have a function that you put in your weight and age.  Take your diary with you and jot down how long your on a machine for how many calories you have burnt.

Sorry about my rushed posts today - My son is home "Apparently" sick and he is asking 99 questions while I'm typing.

Please feel free to email me or catch me on Facebook if you need to ask any questions.

I am still hopping around after injuring myself.  I am not beating myself up about it and have used the time to make new plans and goals.  This week I will take things a bit slower and get some swimming in once my Physio says its OK.  I managed some bike riding and weights yesterday.

Honestly its the first time in years that I have been busting to get to gym.  I am missing it as its just part of my daily routine now and I feel out of routine.

xxxFelicity.





          

Working out at week 15.

A few people have asked me how I work out getting a neg calorie balance.

Now before I go further I must make it clear that while burning 1000+ calories at the gym/exercise.  If you do it daily from my experience three things can happen and they have happened to me.

1:  Over training of muscles and end up with injuries or sickness due to weakening your immune system.
2: Putting your body into starvation mode no weight loss
3: Big weight loss or number 2.

So you really need to work out how much is OK with you without hurting yourself.  The day before I torn my calf muscle I was having a D & M with my Personal Trainer and he voiced his concerns to me about my cardio training and burning 1000+ in a gym session.   I was chatting with him about how I was expecting huge weight loss from training like this.  Don't get me wrong I am happy with 1kgs + a week.  I just thought exercising like this, like how the contestants do on Biggest Loser I would be losing like 8kgs a week.

The bottom line is I wasn't eating enough to keep my metabolising running.  It was simply out of fuel.  Sure my body is getting leaner but that is no good when I end up hurting myself or getting yet another cold.  I hope this all makes sense and your welcome to contact me with any questions.

So My goal is to train really hard say every 3rd day (as per my trainers advise) Now knowing me and how I love to keep pushing myself it will probably be every 2nd day.  YOU MUST GIVE YOUR BODY A GOOD 24/36HRS OF REST FOR IT TO RECOVER AFTER HUGE CALORIE BURNING SESSIONS.  You can still exercise the next day but just not as hard.  

For example for me I warm up for 5-10mins treadmill after this time I then start increasing the incline every 2mins and up the level by 2 degrees.  This is called interval training and it gets your heart beat going.  I walk at a fast pace but as the incline goes up and actually slow my walking speed down.  By doing this it makes your heart (cardio) work harder therefore burning more calories quicker in less time.  I never hold onto the sides of the treadmill and I keep going until I know I need a break (usually after the little voice in my heads says "Felicity drop it back this is getting too hard") I never give in the first time my brain starts being giving me naughty thoughts.

I then drop the incline back down and up the walking speed for a few minutes and then I go thought the whole process again a few times.  Its an amazing quick way to get your heart rate up to that of someone who is jogging without the stress to your body.  Its a great calorie burn as well much quicker than just plodding along on the tread mil like your out for a Sunday walk.    While walking is great if its not at a higher heart rate level you are not going to burn calories.  Especially if your looking to lose weight at a reasonable pace.

*I am not trained in fitness (although its is something I would like to do) or diet*  This is just what has been working for me so far with the help of my Personal trainers and stuff that read.

OK after treadmill I then hit the bike and keep my heart rate up.  Bike is fantastic for this I just don't have to really really work as hard to keep my heart rate up.  Bike is usually around another 20mins and I generally just push myself to keep my heart rate at a level that I know is burning calories for me its 145-155beats.  Sometimes I will ride at nice pace and then I will increase the intensity on the bike and ride flat out for 1 mins have a rest for 30sec and repeat for about 5mins or until my brain starts to wonder off.


***PLEASE REMEMBER- I have been working out now for 15 weeks*** Please don't go out and try this in your first few weeks of training.  You will lower your immune system and get sick.   Just read my earlier posts to see.


Then I will hit the Cross trainer ( I used to hate this machine) but with right head space its the one I love the most now.  Its a cross between a stepper, boxing type movement and snow skiing.   I will do this for at least 45mins.   If I do a full on cardio workout at the gym it is around 1hr & 15mins and I can hit about 1000 calories.

If I spend more time on the bike and Cross trainer & less on the treadmill I will achieve 1000calories a lot quicker, therefore less time spent at the gym.  Please please please remember my fitness is at a different rate now.  While I am still overweight the skinny chick inside is a lot fitter and slowly getting out of this fat suit.

Where I was going wrong was Doing my weights workout after warming up and only burning a few hundred calories.  I would feel disheartened so I would then go and do cardio for another hour to achieve 1000calories.    At the moment, while I feel great doing it.  I just don't think truthfully I need to push myself so far, as I have not been seeing any results other than getting really firm and seeing more muscles.  It does feel nice to feel and see muscle - I am not seeing a loss on the scales.

A little challenge to get things started for this month.

This morning I received my daily motivation email from Craig Harper and the following is copied from it.  Thanks Craig.


Here’s something you might want to copy and put on your fridge (pantry, forehead) for a month or ten.


I will not eat food I don’t need.

I will not reward myself with food.

I will not medicate with food.

I will not allow situations, circumstances or other people to influence or dictate the way I eat.

I will not rationalise poor eating.

I will not be a food martyr; I will simply do what I need to.

I will not lie to myself or others about my eating behaviours.

I will not eat in secret.

I will not repeat the mistakes of my past.

I will not allow my mind or emotions to sabotage my physical potential.

I will eat consciously.

The next 12 weeks.

As I have posted previously I have now joined the Michelle Bridges Body Transformation 12 week challenge. This will be the 3rd round and I have seen the amazing results that you can get for putting the effort in.  I know its what I need and while I am not there to win prizes (you can) I am using the challenge to keep myself in line and met people that are traveling the same journey and be inspired by others and hopefully I can inspire other people as well.

So I thought I would use this post for some of the things I love a the moment and hope you might find them interesting as well.

You will find Michelle challenge here http://www.12wbt.com/

My daily motivation inspiration comes from Craig Harper.  If you sign up you can receive daily motivation emails.  Trust me if you like no BS and are really really ready to lose weight this guy is awesome.
http://www.craigharper.com.au/.

I have the DVD and his books.  Worth getting.

I also can't live without my food and exercise diary(The red book below).  I like this one as it has room for writing down your feelings and challenges. Even if you have a bad day - Write it down, as you are only lying to yourself if you don't. Even if you have a bad food meal just make the next meal a good one.  Writing everything down also shows if your not eating enough or too much of the wrong foods and the times you get hungry.

Adro and Michelle's books for inspiration and ideas.

Simply too good to be true cook books love these as they have low cal recipes that the whole family can enjoy and they all can be frozen.  Once I cooked I divide it up into servings and freeze what we are not going to eat.  This stops you from going back for seconds & gives me another meal in the freezer.  Oh and all of her recipes are good hearty size servings.  Annette has just released book 6 which is also a 12 week food challenge - I am hoping to get a copy but it will have to wait a while at $28.

I'm out injured

Last night was our final super work out and finale for the gyms 12 week challenge.

I had a rest day from the gym on Wednesday and went back on Thursday full steam ahead.  I finally got my head back in the right place from feeling a little flat after Tuesday. 

I also joined the Michelle Bridges 12 week challenge and I am so excited and have met so many lovely people online already. http://www.12wbt.com/

Anyway to cut a long story short.  I was on the cross trainer and again I was pushing myself to do 1000 calories getting a little tired and I pushed the wrong way just slightly but enough that I thought to myself "that didn't feel good".

At the end of my session my PT said that I had been working out at a very high level and probably needed to drop it back a little bit as I will end up over training and hurt myself.  Dooh bring on Friday morning and I pulled up really sore.  Like a dog limping when they have a thorn in their paw.   Loaded up on pain killers did some stretching and felt fine.  Decided to Spring clean the house and not train during the day so that I would be ready for the super challenge at 6.30pm.    Went to gym warmed up no problems feeling on top of the world.   Went out to challenge area and started to cool down a little bit.  When the challenge started we had to warm up "again" and I started to do a slow jog and "snap" it was sickening.  I knew straight away that I had done something serious. 

Holding back the tears I went off to try and stretch it out and tried to walk on it and collapsed.  With all my might I tried so hard not to show how bloody upset I was.  Some of the trainers came over to help me out. Thank goodness I got my legs waxed this week as the poor young guys helping me out would have got a shook if they had seen my hair winter bear legs of last week.  Everyone was lovely Beate who has been my inspiration and the lady that put the challenge together came over and gave me a hug and that's when I lost it.  I know she felt the same way and even with her amazing words of inspiration I felt like crap.

So I am off to go to physio and then off to Target to get myself some new "smaller size" swimmers as I will just have to rethink my exercise programme for a few weeks until I can get myself back to walking.

Its not going to stop me but I was so looking forward to doing last nights challenge to see how fit and how far I had come in such a small time.  Honestly 12 weeks goes so fast even faster when your head is in the right place and your into a fun exercise routine.

Oh and I am now down to 78.8kgs.  Got to love that!

Michelle Bridges 12 week challenge

Well I finally did it tonight.

I have been feeling flat since my final weigh in at the gym (will post details tomorrow).

Its hard to explain why I am feeling flat and I liking the feeling to the big build up of our wedding day and once the day was over it was very overwhelming as it was all over.

As much as I have a holiday and Christmas to work for as next goals its is very different to have a "Challenge" as my excuse not to eat bad as my get out of jail card for not slacking off at gym.

Motivation comes and goes and determination is what keeps you going but I am not at that stage yet.  I know I can't do this on my own as I have been battling with my weight for over 10 years now.

So who is coming with me to join up?