WorkOut #1 – Warm Up!

I’m doing this as a favour for the lovely Elle, but hey, if someone else finds it helpful…awesome!

You will need: a fitball, light hand weights (or some fairly heavy cans or waterbottles), a skipping rope if possible, a towel and some water…to drink!

warm_up_by_vaguelywonderful-d51ht0z

 

Exercise 1

Skipping  x 400 reps – that’s right count each skip until you reach 400 – try not to stop unless you absolutely have to – and if you must set yourself a goal (I’ll reach 100 before I stop etc)

6631-1_asl

Alternative:

If you don’t have a skipping rope then do the same thing with jumping jacks.

jumping-jacks

Exercise 2

2 pushups [pushups either on knees or toes]

l_FI020107WWFAL002

 

     followed immediately by

2 plank ups [set yourself up in a plank, knees or toes, elbows on the floor and then slowly raise yourself up on to your hands – alternate which hand you push up on first]

plankup

 

Continue this combination for an entire minute and then stop

 

Exercise 3

Exercise 2

2 squats – make sure you are getting a good range for your squats…stick that butt out!

body-weight-squats-up-down-girl

2 squat jumps [start down in a squat, push up to a jump and land back in the squat position]

Marta Jump Squat 2

 

Continue this combination for an entire minute and then stop [2 x 2 x 60 seconds]

 

Exercise 4

Lunges – alternating legs for an entire minute.

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Oops but Yay?!

keep-calm-jfdi

It’s almost the end of the first week of the 12 WBT (see my last post) and it’s been a bit of a rollercoaster ride. For a start, I couldn’t afford to do the shopping as I’d already done a fortnightly shop before I actually joined up for the challenge and as a result, I had to continue with my normal eating habits. My normal eating habits are not too bad usually, but I do have a bit of a predisposition for eating fatty or salty foods (usually both at the same time) if I’m feeling at all upset or angry. I stepped up my exercise routine to basically what it used to be; I weighed in a couple of weeks ago at 68.4 and then suddenly bam, those numbers came back up for no apparent reason; judging by the responses on the 12wbt website I automatically thought those numbers would jump their way back down…of course I forgot to factor in that most of the people who lost 1-2 kilos in literally 3 days weighed over 100kgs.

So when I weighed in on Wednesday…(two days early for me because their weigh ins all have to be on the same day) to input my stats on the website, I was incredibly disheartened to see that I’d lost a meagre 100grams. 100 freakin’ grams!

By the way…does anyone else find that if they do a weight/cardio session in the evening…then the next morning they weigh quite a bit more? What is THAT about? Hellooooo…exercise equals less weight right? Right?

So today…being the incredibly balanced and logical person that I am, when I got to leave work to do some training and development, did I get a healthy lunch? Perhaps a Subway 6 grams of fat or less…or a wrap…or even a sushi roll? No, of course not! That would be a sane thing to do.

Instead I find myself pulling in to a Hungry Jacks of all places and trying to placate the nagging voice reminding me of my 100gram loss with the platitude that I was getting the ‘healthiest’ thing on the menu [ Grilled Chicken Burger – 374 calories and 18.5 grams of fat] and getting a bottle of water….

Yup…that’s awesome…because then at the P.D they also had scotch finger biscuits…I may have eaten 3.

I then had a single scone with jam and cream along with a skinny cappuccino when I caught up with a friend later on that night. Consider my daily calorie allowance completely blown out of the water.

That would be the oops!

The Yay part is a little bit of a personal break-through; I find it extremely easy to give myself a reason to not go to the gym, my muscles are sore…it’s too late…I’m too busy etc. Let me tell you…my muscles are KILLING me. I played netball on Monday and did a Body Pump class on Tuesday; after that pump class…my entire body is still sore.

I played netball again on Wednesday and managed to keep running even through screaming muscles; so tonight, after my coffee with my lovely gal pal, it would have been way too easy to say it was too late to work out and my leg muscles were yelling at me everytime I took a step (and still are) but as I got back in my car, the bright pink bag containing my gym clothes was quietly mocking me, reminding me what I’d eaten during the day and that I’d promised to JFDI.

Fast forward 5 minutes and I’m in the gym, changed into my gear and smashing 17 seconds of my time of a 1 km run. My muscles stopped screaming after the first minute or so and I found myself running along on the treadmill with a smile on my face.

Oops, I screwed up my eating, but I’ve done my shopping now and pre packaged tomorrow’s lunch as well as the snacks, and Yay I got my ass to the gym everyday so far this week even though I’m tired and sore.

Body Balance tomorrow or perhaps a Yoga video if I finish at work too late for my class. Either way…my fitness routine is awesome again and my eating will soon join the awesome parade.

JFDI right? Right.

Plateaus are the pits!

Diet_Plateau_cartoon

One of the most annoying weight loss cliches in the world is that (supposedly) comforting adage that plateaus are “only temporary” and you just have to “be patient”; another one is that if you hit a plateau it’s because you’ve strayed from your plan, your body has reached the weight you’re truly supposed to be at or that you need to step up your exercise.

If I’m truly honest..I have been quite the slacker and procrastinator when it comes to hitting the gym ever since I got back from Bali (January). Actually, slacker isn’t even a strong enough word for what I’ve become. To compensate for the laziness in the exercise department I’ve been eating less calories instead.

I still play netball twice a week, but compared to the amount of exercise I was doing before, it is nothing! I can also feel that I’ve lost a lot of fitness which is quite depressing…

But I’ve managed to distract myself from my main point yet again; plateaus SUCK!

My plateau is a tiny bit bumpy – I hovered around 72kgs for months before I managed to get down to 70; I was stuck at that weight for a few more months and then all of a sudden I lost a miniscule 600 odd grams and then BAM I was magically in the 60s for the first time in over 10 years! So it was 69.4 kgs…but that didn’t matter; since then I’ve managed to get down to 68.4 even without the extra exercising and I’ve managed to grind to a halt here.

Danii…just do more exercise again I hear you cry! Well, sure…easy enough to say, but I have a bit of an issue with getting a tad bit obsessive about things and to be honest I’ve quite enjoyed not being completely obsessed with the amount of calories I’ve burned or the burn in my muscles and how long it lasts OR how long my workout lasted for.

So while I plan to get back to the gym at least a couple of times this week [one of my netball teams has a week off because we made the finals – yay – and the other has a bye] to replace the two games I would normally play, I don’t want to go back to the girl who was more interested in the gym than having a skinny cappucino with her friends.

And exercising doesn’t always conquer a plateau; so while my plateau problem may very well be solved by simply hitting the gym again, I wanted to counter the annoying, condescending websites and people who tell you to just wait patiently to get past a plateau.

I get it. That annoying..irritating…depressing…COMPLETELY INFURIATING feeling when the DAMN NUMBERS ON THE SCALES stay the same week after week, after week, after week….

You get the picture.

Anyway…I get it. I appreciate your pain.

I’m just gonna go hit the gym.

And plateau some more…

 

Links to help & inspire!

Control your intake.
calorieking.com.au – An Australia food database, you can track your intake or just search for calories. There is also a community element.

Calorie King Iphone App – Powered by the above database, an easy way to track your intake, as well as record your exercise. You can input recipes and custom food, as well as copy meals from one day to another to make it easier for you!

Calorie Count – recipe analysis – This is one of the best tools when you want to cook a recipe that doesn’t list nutritional details, you can copy in the ingredient list, list how many serves and it will tell you how many calories it will be. Too high? Easily edit it to get the calorie allowance you want!

Food, food, food. 

pinterest.com – seriously, if there is a tasty low calorie recipe, someone has pinned it. I search either low calorie, or by ingredient (assuming that’s a healthy ingredient) and there will be loads of pins. Try it – today I did “quinoa feta” and found so many tasty salad ideas. My lunch for the next two days have been made and both under 300 calories, thanks to Pinterest.

skinnytaste.com – this website has 100s and 100s of recipes, all with the calorie count, WW points, and all nutritional information. It’s nicely sorted into categories, which makes it so easy!

Inspiration & Fitness!

nerdfitness.com/blog

fitnessista.com

backonpointe.tumblr.com

live–love–fitness.tumblr.com

Netball

 

I was never a particularly ‘sporty’ kit, but I have always LOVED netball and have been involved in it for most of my life. I remember begging my mum to let me play when I was 5 or so.

At the moment I play twice a week and schedule the rest of my exercise around my games.

A social game of netball usually lasts for about 40 minutes, while a competitive league/association game lasts for an hour.

40 minutes of netball burns approx. 395 calories

60 minutes of netball burns approx. 593 calories

If you join a league/association, you have the added benefit of a training session at LEAST once a week!

Netball is great for cardiovascular fitness, reflexes, dexterity and socialising; if you haven’t played for a while or don’t have the time to train and commit to a highly competitive association game, join a social team at a gym or sportsclub nearby and play for fun.

And just below…my favourite netball team [besides the Australian Diamonds obviously!]

Adelaide Thunderbirds

Adelaide Thunderbirds

http://www.adelaidethunderbirds.com.au/?/m/gallery