Attack of the DOMS!

Oh yes, I am really feeling the effects of yesterday morning’s workout with Ray.
Cue the DOMSDelayed Onset Muscle Soreness. Right now my shoulders and back muscles are on fire along with my poor arms! Surprisingly my legs are feeling pretty good though so there is a win in there somewhere!
So what are DOMS you ask?
Well my understanding is it’s the delayed soreness that comes after a pretty damn intense workout! Through the day after your workout you feel amazing but the next day you wake up and feel like your muscles are screaming at you! I’ve read it can take between 12 to 24 hours to hit after a workout so watch out for this and make sure you have a great stretch session and cool down after a heavy workout!
I found this little blurb about DOMS:
The truth is that even though scientists have been studying it for over 100 years, we are not exactly sure of the actual physiological process that causes those aches and pains. What we do know is that DOMS is a complex interaction caused by exercising muscle and causing some degree of muscle damage.”

Neck pain - DOMS

At some point in your training/exercising life you will experience this as it comes with trying new exercises or using muscles that haven’t been used in a long time!
There isn’t much you can do but deal with it, maybe use heat or cold packs and forgo training the next day if it’s really severe pain, as in every move you make is pain!

80 Questions continued
29. Write your current wieght. Have you lost anything in the past week? If not, what are your plans for this week?
My current weight is 78.3kg, I have 13.3kg to go until I reach my first  goal weight of 65! I have lost 13.2kg to date so I’m at my half way mark at the moment, very exciting!
For the week ahead I plan to just keep doing what I’m doing. Trying to eat as healthy and clean as I can and doing some exercise through the week. I always tell myself it doesn’t matter what kind of exercise you’re doing just as long as you’re doing something!

30. Are you a Vegan or Vegetarian?
Nope! To be honest I don’t think I’ll ever be able to give up my meats. I love meat! Even though I feel for the animals and their safety I still can’t bring myself to give it up!
As long as their death is humane and they are looked after well while they are alive I’ll continue to eat meat.
There are plenty of amazing Vegetarian and Vegan recipes out there though! I can see why people would choose to dedicate themselves to one of these titles, the food is pretty damn good!
This will give you an idea of what a Vegan might eat:

Vegan Food Guide

Are you a Vegan or Vegetarian?
What do you eat?
I’d be interested to find out!

Amydeville xoxo

The Bane Of My Fitness Existence & PT Sessions

 Running.
I’m terrible at it! Throw me any other form of exercise and I’ll do great but tell me to run and I’m pretty damn terrible at it! I’m definitely not built for long distance that’s for sure! BUT I still give it a good shot even though it feels like my lungs are on fire and my innards are screaming at me in protest at the fear of vomiting!
This morning was my first group PT session for the year with Ray (my favourite PT) and it was a killer workout!
Today was also the first morning of the year where I got up at 4.30am, isn’t the scenery beautiful, this is why I’m a morning person!

Wed Morning Workout

It was a bit chilly this morning but it was definitely welcome as the night was bloody hot yesterday!
We all headed to a local football oval and Ray set up the circuit of pain for us suckers!
There were 4 of us so we split into 2 and worked together in little groups to get through the workout, kind of like a race!
The workout consisted of –

Skipping with a rope
Squats
Bear crawls to a cone & back
Pushups
Half burpee rows with a kettle bell
Battle rope slams (I think that’s what it’s called)
Agility ladder with step ups on a car tyre
More skipping
& a run across the oval to a “shelter” followed by a walk back to the equipment area

Early Morning Wednesday Workout
It was a pretty damn crazy workout but I loved it! Of course the worst part of it all was the running! Not even the half burpee’s, it’s all about the horror of running!
The last part was a run to the “finish line” and well lets just say I didn’t come first!
I’ve definitely gotten better with running but it’s still really not that fantastic!
I’m great with everything else but running is my true Bane!
Here’s how I went on my HRM this morning. Look at that Maximum of 192!! I need to work on that!

Wed Workout with R.U.N.2 Fitness

And here’s two of me and my favourite gal pal Veronica (V) dying and being silly after the workout!!

Me and V

And of course one of Ray being silly!
Couldn’t forget that one!

wed workout ray

I’m considering doing some 1 on 1 work with Ray in the near future to make sure that I use correct technique when working with weights and also so he can push me to my limits!

 Today was weigh in day for the 12WBT and it’s week 11! I still can’t believe that! How fast does 12 weeks fly by?! Only 1 more weigh in to go for this round.
Today I have lost another 300 grams! Go me! So far for this round I have lost another 3.2kg and there is still another 13.6kg to go until I am at my first goal weight! I can do this, this is my goal for the year and I WILL achieve it!

I just wanted to say before I go that the Colour Run here in Perth has announced the charity that they will be giving to and I’m SO SO SO happy to say that they have chosen to sponsor JDRF – Juvenile Diabetes Research Foundation!

JDRF

This is close to home as Chris has Type 1 Diabetes so it makes me even more keen to head to Langley Park on “Race” day the 17th of February and do this 5km walk for charity!
I even decided to donate a bit more money to the foundation then just the sign up fee so I can say I’m definitely doing my part in helping scientists to achieve a cure in the near future!

Amydeville xoxo

Australia Day Weekend Shenanigans

Weekends are never long enough, even long weekends aren’t long enough!
Australia Day Weekend was great though. I’ve been back at work since the 2nd of January so it was nice to have that little extra break away from work and the chaos it brings! But now of course things are in full swing at work with classes of Apprentices starting up for the year and Lecturers bugging me for rolls and enrolments, ah the joys of working in Admin! At least it keeps me busy though, I can’t complain too much.

So what did I get up to this Aussie Day long weekend?
To be honest, not a whole lot. Saturday, which was Australia day, I woke up nice and early and made sure to fit in a quick workout before the day began! I decided to do Michelle Bridges Tight, Toned & Terrific DVD, one I haven’t busted out in a pretty long time! It was great to go from start to finish and really sweat it out. If there’s one thing I love it’s weight training! The best thing about weight training is that the pump stays with you for a few hours afterwards, or for some maybe the whole day! I’ve also read that once you’ve finished doing a weights session your body still continues to burn calories at a higher rate, you can’t tell me that’s not an amazing thing! So to all the ladies out there who think that weight training will turn you “manly” or “scarily muscley” think again! Weight training will not turn you into some super muscled up, crazy machine it will help you to tighten and tone your body and burn more calories in the process! Remember the more muscle you have the more calories you burn throughout the day.
With that said here’s my workout overview below.

Aussie day workout

After my workout I went and did some shopping with my lovely mum, including food shopping! Where I picked up this:

Pina Colada

Because I’m not really drinking alcohol, nor am I big drinker so I felt like trying something different, mixing it up a little!
Down the drinks isle in Coles I found this lovely drink. It tastes amazing, not exactly like a Pina Colada but very similar. The best bit about this drink is the fact it’s only 94 calories! So I enjoyed one of these yummies for Australia Day.
The rest of the day was spent with some friends chilling out and having a BBQ and a few rounds of Celebrity Heads which is hilarious when your surrounded by movie buffs!
The rest of the long weekend was great, I can say I spent a lot of time chilling out and enjoying the good weather here in Perth! Sunday morning we headed to the Markets though which was great! I actually put on makeup for this and had a great time checking out all the plants and gaming things the markets had to offer!

Aussie day weekend me

Currently us 12WBT’ers are in our 11th week of the 12 week body transformation. 11 weeks where did the time go?!  As they say, time flies when you’re having fun!
So next week is my last week for Round 4 2012 and once I have completed this round I will be setting out into the real world by myself and braving the healthy lifestyle thing on my own.
If I’m honest I’m a little scared but feeling confident at the same time. Essentially I know exactly what I need to do to lose weight, tone up and live a healthy lifestyle. It’s mainly my mind that I have trouble with but I intend on working on it and really making these healthy changes stick.
I will be keeping up with my blog posts and letting you all know how I’m going in the big bad world. I intend on trying out some new things too like “Clean Eating” I have ordered a copy of Tosca Reno’s book “The Eat Clean Diet: Cookbook 2” which is filled with delicious healthy recipes using only “clean” foods, don’t worry I will eventually get into this once I’ve learnt abit more about what it is to eat a real clean diet! Tosca’s website can be found here: http://www.toscareno.com/ she is an inspiration for people of all ages and genders. I first found out about her through Oxygen Magazine.

Magazines

So after next week I will be on my own!
BUT I will still be a part of my group JFDI Dames and continue to be an active member to help push and be pushed by these girls to get the best out of life! The 12WBT has been an absolutely amazing, eye opening experience so far teaching me that I can achieve whatever I put my mind to now it’s my turn to continue on my “journey” and take it to the next level!

80 Questions
26. Do your friends know about you wanting to lose weight? Do they support you?
Not all would know that I’m wanting to lose weight and successfully doing it but the ones that really matter know and that’s all that matters really!
A majority are really supportive and think it’s great but on the other hand a lot of them probably don’t understand why I’m doing it. I’m doing it for me and my future! I want to live a life that is filled with energy and vitality not one that makes me sick or runs me down which I was experiencing before the 12WBT.
Before I started the 12WBT I was pretty unhealthy, always had a cold or flu in winter and sometimes in the warmer months too. I would be lethargic and not have energy at all to do anything. I would blame it on other things though even though really it was my weight and what I was feeding my body that was making me ill.
Anyone who decides to start getting into healthier eating and exercise I am absolutely supportive and back them 120% because I know how hard it is to stick to it and se the results you want!

27. Does your family support you in your weight loss?
Absolutely! My mum is my ultimate cheer leader always telling me that she’s proud of how far I have come and always helping me out in the kitchen when I decide to try a new recipe! I really suck at chopping up vegies, so she’s always there to show me the easy way! she also comes for walks with me and the dog and she’s even going to be doing the Colour Run with me on Feb 17th! (we’ll be walking it though hehe) but she’s amazing and is always there to help me out when I need it!

28. What is your favourite type of snack?
Oh my gosh now that is a tough one!
I love my snacks throughout the day, but I guess it depends on how I’m feeling that day.
Lately I’ve been loving my Jarrah Hot Chocolate with a nectarine or a plum for morning tea. The summer fruits have been amazing so far, absolutely loving it this year!
For my afternoon snack I usually really love a good little tub of yoghurt. My favourite would have to be Chobani. So many flavours and so incredibly filling! Im still waiting for the Banana flavour to hit the Australian shore!
I also love eating cashews or almonds in the afternoon or even a small tin of Tuna in spingwater, something to keep me going through the afternoon and alert for the last few hours at work!

What’s your favourite healthy snack?!

Amydeville xoxo

Just Did It!

I do it for the amazing feeling I have after completing a workout. I’m sweaty and sore but I have accomplished something awesome, something so positive for my body and mind! I feel like a new person!

bruce-lee-inspiration-from-agredadotcom

That’s right I had a proper workout this morning, not just a walk around the neighbourhood, and I feel amazing!
I had 30 minutes to fit in the workout so I made it count.
I decided to do some interval weight training this morning and boy am I paying for it now, but I feel amazing.
Using Mish’s weighted bar I put together some exercises for my whole body. I did 1 minute of the weighted exercise followed by 45 seconds of a cardio exercise then 15 seconds rest between exercises.
Examples of what I did are:

1 minute of alternate backwards lunges with a bicep curl
45 seconds of a 3 step sideways run and dip
15 seconds rest

1 minute of weighted sumo squats with the bar across my chest
45 seconds of burpees
15 seconds rest

1 minute of alternate backwards lunges with a bar press up behind my head
45 seconds of running on the spot
15 seconds of rest

Basically you can put any exercises together to create your own workout! I like this kind of workout because it’s not boring and it keeps me engaged! All you need is a timer or a stop watch or I’m sure there is an app out there for Iphone’s and Androids that would allow you to create a time pattern and use that. If you have absolutely no idea what kinds of exercises you could incorporate there are heaps of websites out there like www.bodybuilding.com that give you detailed pictures or even videos of how to execute certain moves.

 I can tell you I honestly felt amazing after I finished up this morning.
I almost forgot about the awesome feeling I get after I finish a workout. Having not really done weights for a few weeks I can tell you I’m hurting!
Below is the outcome on my HR monitor and my very sweaty early morning face!

Thursday Morning Workout

Yesterday while I was leaving work my favourite PT Ray and I stopped to have a chat (yep we work for the same company) and he told me to do a workout this morning.
I didn’t think much about it and kind of shrugged it off but something clicked in my brain so I have to owe this workout to him for sparking something in that nogan of mine!
Time to get back into training not just for my health but for my sanity and wellbeing!
Time to start up those early morning workouts again even if I start off slow and ease myself back into a full week of training at least I’m doing something and keeping my mind and body active!
I CAN DO IT!

Ray is going to be starting some group workouts soon and I am keen as ever to get back into it!
If you’re interested and live South of the River here in Perth please do go to his Facebook page and have a chat with him! He’s not only an amazing guy but a great PT too!
https://www.facebook.com/run2fitness 

Amydeville xoxo

Inspire Me!

So far this week has been one of those weeks where I need all the inspiration I can get. I’ve taken to surrounding myself with positive affirmations and pictures and just immersing myself into my nutrition.
Today’s weigh in was another one where the scale didn’t budge! Thank god I didn’t gain anything, but then I didn’t lose anything either. Conundrum!!
So I’ve been looking for more motivating/inspirational quotes and sayings to make sure I stay on the straight and narrow with my goals!
I realise that I won’t reach my weight loss goals for this round but I have the rest of my life to get rid of this extra weight although I plan on doing it sooner rather than later!
Repeat after me: “I am only human”
When I get a bit down about my efforts this round I make sure I tell myself that I’m only human and that of course I’m going to make some terrible choices nutritionally but at the end of the day I remind myself of just how far I have come already. Since starting the 12WBT I have lost a total of 11.6kg however since starting my little insight into living a healthier lifestyle I have lost a total of 19.9kg (from 2011) that’s a huge achievement and it’s what keeps driving me towards that body and lifestyle that I want!
I’ve put a few inspirational pictures below that I’ve found searching the internet, they definitely speak to me!

Believe-You-Can-and-Youre-Half-Way-There-Inpost

218565388137410872_XZSZ4loV_b

Ministry-inspiration-310812

tumblr_m8yjzmrvCi1rodauuo1_1280

Onto the 80 Questions!
Question 24 – Have you ever had an eating disorder
I can safely say no to this one or at least I don’t think I’ve ever had an eating disorder. When I think of eating disorders I think of Bulimia and Anorexia and I have never been or had either mainly because I love my food too much to regurgitate it back up or forgo it’s deliciousness! Denying myself food would probably drive me insane.
I recently read an article on how food is pretty much a “drug” how it is addictive and why people rely on food so much as a crutch for all sorts of situations.  In the past I turned to food to comfort me, I don’t know if you would consider that an eating disorder but I now know it definitely wasn’t healthy! Every now and then I have a “mood” and think “Ooo maybe just one chocolate won’t hurt” but I’m slowly learning to deal with the emotion rather than quell it with chocolate!

Question 25 – Have you experimented with fruit and vegetable smoothies in past? If so what’s your favourite recipe?

I would like to start by saying I LOVE smoothies! You put anything in a smoothie and it’s amazing!
I learnt all about smoothies 2 years ago when I started seeing a Naturopath about my skin condition (eczema) who told me to get more greens in my diet to clear my skin. The thought of eating a whole heap of greens in one meal was scary at the time. Sure I’ve eaten vegetables all my life but how the hell would I get in as much as she wanted me to in one day?! To that she answered with blend it all into a smoothie! What an awesome idea! Why hadn’t I thought of that before? The Naturopath had given some recipes to start me off with and sent me on my way. You can put ANY vegetable in a smoothie which is more fruit dominant and you won’t even realise it’s hiding in there!
My favourite smoothie recipe would have to be the Green Smoothie.
I’m not too sure on the quantity but I would just pop whatever I thought was a good amount into the blender and go until I got the consistency I wanted.

Green Smoothie
1 – 2 handfuls spinach (baby spinach is yummier!)
1 handful of sprouts
1 peeled banana (you can pre-freeze the banana if you want the smoothie thicker/colder)
Flesh of 1 mango (again you can pre-freeze this)
1 handful of ice
(If you’re feeling brave you can add a pinch of cayenne pepper for a real kick!)

 Pop all the ingredients into your blender and blend away until you reach the consistency you prefer. I like mine to be REALLY blended in so I leave it in the blender for about 30 seconds – 1 minute. Once you’ve gotten the perfect smoothie consistency drink away!!
I used to always add in a heaped teaspoon of green powder as well which was loaded with nutrients which was prescribed to me by my Naturopath but you can find green powders in supermarkets like Coles and Woolworths for a pretty decent price!
There are SO many healthy smoothie recipes out there greatist.com even has a great list for beginners too at http://greatist.com/health/healthy-smoothie-recipes/ Check it out and get inspired to try something new!

Amydeville xoxo

Getting the Mojo Back!

Hump day is here! And we all know what that means? That’s right “Weigh in Wednesday”.
I’ve FINALLY broken my plateau and am down 400 grams!
I’ve been really on to my nutrition this week and it has paid off. Aside from keeping my nutrition journal I’ve also gotten back into seeking out new healthy recipes which always gets me excited! I love trying new foods and when they’re delicious it’s even better!
I realise I’ve been pretty damn slack lately and it’s shown on the scales but thankfully I’ve had a few light bulb moments lately and they’re pushing me back in to the right direction, I can see the light again at the end of the tunnel and I’m not giving up!
Sometimes I think the universe is really looking out for me and this week it’s definitely been on my side!
Yesterday Ms Bridges sent me an email and it was all about how to get your Mojo back, how appropriate?! It was just what I needed to read and although it didn’t say “get off your ass you lazy sloth” it did remind me that I need to get a better night’s sleep and to get back into my morning exercise. Check & Check, Roger that!!
This morning I went onto my Facebook and was surprised to see I had an update that I was tagged in a picture by my favourite PT friend Ray on his fitness page.

you are intense!

How appropriate is that?!
It’s just what I needed this morning, it’s like he knew exactly what I needed and there it was!
It makes me realise how far I have come since September last year, it makes me want to push on and reach my goals and it makes me want to be a better person & version of myself!!
So as you can see the universe is clearly on my side this week and I’m taking full advantage of that!

Last night I got inspired and decided to try another 12WBT recipe.
The original recipe was for Spaghetti & Meatballs but seeing as though I’m pretty terrible with meatballs I decided to just make a bolognaise sauce.
The best thing about bolognaise is that you can hide plenty of veggies in the sauce and not even notice! The herbs and tomato just over power everything and I’m really ok with this.
I tweaked the recipe slightly by using Kangaroo mince and also wholemeal pasta, being fuller for longer is always the better option! Plenty of protein and good carbs!

Kangaroo Spaghetti

I made 3 servings at 297 calories each. I added a bit of parmesan cheese to my serve last night though so the calories were bumped up very slightly but none the less a perfectly healthy, filling, low calorie dinner!
Some people are put off by the thought of eating Kangaroo and I can completely understand why, it’s not really an animal that a lot of people would think of eating, it’s not the usual chicken, pork, beef or lamb but it is just as delicious, sorry to the vegetarians out there!
Kangaroo meat is a really great high-quality source of protein, Low in fat and has plenty of omega 3’s as well as lower calories compared to other meats! I.e. “A 150 gram serve of Kangaroo fillet or steak typically provides 643 kilojoules, that’s 153 calories!” (Taken from Macro Meats website)
Plus it actually tastes pretty damn good! It’s a win win in my book.

So now onto my 80 questions because I’ve been slack and really need to get back into it!
Question 20
Do you focus more on getting lean and mean or tiny and fragile?
Well I never ever want to be tiny and fragile that’s for sure!
I want to be healthy and glowing. Lean & mean is where I want to head but I don’t necessarily want to be absolutely shredded! I want to have muscle and look toned and fit. My goal body would be something close to Michelle Bridges physique when she’s not absolutely shredding it!

Question 21
Write your current weight. Have you lost anything in the past week? If not, what are your plans for this week?
Current weight is 78.9kg
I have dropped 400 grams in the last week, hallelujah!
I have beaten my plateau and am back on track to the body I want and the goals I want to achieve!!
I have plans to keep doing what I’m doing as I’m hoping to be down to 75kg by the end of this round. But if I don’t quite reach that goal it’s ok because I will continue to work towards it and smash it out!

Question 22
How much water do you usually drink in a day?
Lots?! I can’t say I track my water intake too much because I always make sure I’m hydrated! I bring a 700ml bottle to work with me and fill it up at least 6 – 7 times through the day which would mean close to 4 Litres a day or more!
I drink water constantly throughout the day, as soon as I get up I have a glass and then even right before bed I usually have a little sip to get me through the night.
It’s incredibly important to stay hydrated!

Before I go I wanted to announce that I’m going to be a student again!
I know, Scary stuff!! I haven’t studied in 5 years so I’m a bit nervous but excited too because it’s something I’m passionate about!
I’ll be studying my Certificate II in Retail Makeup & Skin Care Services.
I feel like I’m at a point in my life where I need to make some positive decisions that will help me in the future.
Beauty is an industry that will never die, woman always want to look and feel beautiful so I know I will never be out of work with this career move! Plus it’s something I really love doing! I don’t start studying until April but I’m officially enrolled and now have an even better excuse to buy makeup!!

I'm going to be a student!

Amydeville xoxo

Lazy Weekends & cm’s Gone

So this round of the 12WBT has been a hard one for me. I haven’t been true to my goals and have had a few slip ups through the last few weeks that have slightly derailed me.
Christmas was definitely a hard time to get through along with new years. You could say I had too much fun and I’m still trying to get back on track, which is proving to be easier said then done at the moment. I have plateaued and it sucks
Last week was our week 8 measurements and fitness test which I had to drag myself out of bed for, I know what the hell has happened to me?! I’ve resorted to dragging myself?!
I completed the fitness test and beat my 1km time trial by another 4 seconds. Yes I know I beat my previous time but it could have been a hell of a lot better if I hadn’t been slacking off the last 2 weeks! I’ve lost my workout mojo and I can’t seem to find it. Woe is me!
Although I havent really achieved much in the way of weight loss this round I was surprised to see my measurements have gone down *phew*.
I’ve shed another 12cm off my body which is great to know. All up I have shed 43cm’s off of my body since September last year (2012). That’s a pretty damn good achievement but I’m still bummed about the scales not moving where I want them to!
My plan of attack is to get back into my working out of course. I’ve been going into it slowly lately mainly because my knee has been giving me grief but light exercise seems to be helping which is a plus! I also plan on buying a bike this year, one of my goals for the year!
Me on a deadly treadly? Watch out!!

So this weekend was a lazy one, I honestly didn’t do anything except for meet up with some friends for dinner on Saturday night. I’m literally turning into a granny I know!
I did however sit down with my nutrition journal and have a flick through at what I’ve been putting into my body lately. I think it’s good to look over the week and see where you went wrong so you are able to make better choices the following week and also to see the good things you’ve put into your body as fuel! We can’t forget about the wins!
I was also able to catch up on some blogs I like to follow and have a look through how everyone has been doing and also search for some new recipes to try out!
So yes my weekend was pretty damn lazy!!

How has everyone else been going?
Are you finding it tough after the Holiday break like myself? Or are you the opposite and going hard to see amazing results?!

Amydeville xoxo
P.S sorry for the short post! I promise I will get myself together and you give you a great post this week!