Preparation For The Fitness Test

Just a quick post this morning to say that I will be doing my Fitness Test today! YAY Finally!
I’m feeling much better then what I did earlier in the week, thankfully this cold doesn’t seem to want to linger for much longer which is great! Thanks the stars for cold n flu meds and a good cup of tea!

I was so upset/angry this morning when I packed my gym bag. I’ve lost my HRM Transmitter 😦
I’m a bit strapped for cash but a HRM is a must for me so I’ve decided to buy a new one from the 12WBT shop. 
I’ve gone with the FT40

Polar FT40

It’s a little expensive but luckily I have a credit card (I’m naughty I know!) Thankfully we do get discount for being members of the 12WBT so that really helped bring the cost down!

If you’re looking into getting a HRM for yourself then I highly recommend Polar.
I’ve used other HRM’s in the past and found that Polar’s are just so user-friendly and easy to work with. It’s just all very straight forward for someone like me who gets confused easily when it comes to technology!

I’ve taken the features below from our 12WBT shop so you can see what this little baby does:

Product features:
– The ability to define target heart rate zones to determine the right workout intensity
– Visual and audible alarms to let you know when you are out of the preset zone
– Energy Pointer feature which displays whether you are in the “fitness” or “fat burning” zone
– Fitness test measures your aerobic fitness at rest and calculates your progress
– Store up to 50 memory files within the watch
– Coded Heart Rate transmitter to prevent interference from other training computers
– Water resistant up to 30m

Plus it will also tell me the time and date, the usual happenings of a digital watch which is handy to have!

I’ll let you know how I go with my fitness test!

Amydeville xoxo

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Fitness Test & Measurement Low Down

This week is the last week of completing Pre-season Tasks!
The Tasks set for this week are our “Fitness Test” and also “Measure Up!”  
The Fitness Test doesn’t involve too much (so it’s not too scary!) but just enough activities to determine where we are all at with out fitness level so that we can choose the most suitable plan to follow for the Round.
It involves us completing a 1km timed walk/run/sprint or if you suffer from injuries like myself Mish allows you to complete it by swimming or cycling. For this round I have chosen to do my time trial on the bike in the gym. In this case I will need to complete 3km not the 1km like those who are running. I’m not too sure on the “why’s” of it but I’ll stick to what Mish says.
The test also involves Push-ups – every one’s favourite!! (Yes I’m joking, only because I suck at them hehe). With the pushups you aim to do them on your toes but if you can’t then you can do them on your knee’s and set the timer for a minute.
You will also need to test your abdominal strength. Mish gives us a little video on how to and shows the different variations of the sit up from easy to difficult.
After abdominals comes your “sit and reach” you will need a ruler for this one. Basically you sit on the ground with your legs straight out infront of you and your aim is to touch your toes or go beyond! Where your fingers reach you take the measurement of how far away or over you are from your toes.
After you’ve completed the sit and reach you will have to endure a wall squat! OUCH! Even I still suffer doing wall squats! You will need a timer to time how long you can hold the squat position against the wall.

Once you have completed the Fitness Test Mish will then release “Measure Up!” on Thursday for us to complete where she will get us to measure certain parts of our body.
Make sure you have a tape handy!!
The usual measurements are the Chest/bust, Waist (I usually take this measurement from my belly button even though it’s not really my “waist“), Hips, Arms and Thighs.

I will be completing my Fitness Test later this week as I’ve woken up this morning with a terrible cold and feeling like crap! Woe is me!!
And I’ll be sure to Measue Up either on the weekend or just before.

If you’re doing this Round how are you feeling? Are you starting to get excited? Are you pumped for the First week plans to come out this Thursday? I know I am!

Amydeville xoxo

Body Composition Readout Results!

I can’t believe we’re in May already! Where has the time gone?!
It always seemed to take forever to get through the years when I was a kid and now because I’m older and aware of the concept of time I really don’t like it! (That’s my whinge for the morning hehe)

So last night after dinner I had an appointment at my gym with a “Food Coach“.
I didn’t really know what to expect walking into the office but coming out I thought it was way too short and I wasn’t really asked anything much about what exactly my issues were and what I wanted to work on. So I’m back to being on the prowl and on the lookout to find a good Dietician here in Perth who can help me to over come my issues with food and help me to get on the straight and narrow!

I did however walk out of her office with a low down on my bodies Composition, which I thought was really cool!
Below is the read out that the machine took when I stepped on it, pretty damn cool if you ask me!

body composition read out

So my weight last night after dinner was 82kg this morning for weigh in it is sitting at 79.9kg (sadly a gain from last week).
It’s amazing how much your weight fluctuates throughout the day though, this is why you should always weigh in at the same time every Wednesday weigh in when doing the 12WBT. Ideally it should be after you’ve woken up and been to the toilet and are still in your birthday suit! (queue: wolf whistle)

So looking at the outcome of my reading my BMI (Body Mass Index) is currently sitting at 30.9.
A healthy BMI for my height and age would be between 18 and 25. I’m not far off achieving this number just another 5 to go!

My BMR (Basal Metabolic Rate) which is the number of calories my body burns on any given day at the moment, so if I decided to stay in bed ALL day and not do anything this is what my body would burn! It’s currently sitting around 1636 calories.

Going further down the list we find my Body Fat % the food coach told me that this is the number that I want to get lower! If it gets lower than my lean muscle mass grows and my body will work more efficiently and also burn more calories!
It’s sitting at 35.7% at the moment.
I’ve been looking into this a bit more and I’ve found my ideal BF% for my age would be somewhere between 20% – 25% so this is something I have to work on reducing!
If you read a little lower though it says on the print out that ideal for me would be between 21% – 33% so going by that number I’m not too far off having a “healthier” BF%  – yay me!!

BF% Taken from builtlean.com

Just thought I would add the above picture in, of course it does depend on your height as well but found this interesting!

 From there is my Muscle Mass – The good stuff! The stuff I want more of!
At the moment my body is made up of 52.7kg of muscle. I’m so glad that, that is over half of what I weigh! *phew*

Then we get to my water weight.
The Food Coach said ideally our bodies water should be 50% of what we weigh. Mines a little bit lower, oops, sitting at 38.6kg. Although in saying that it’s only 2.7kg away from my actual weigh in weight today!

At the very bottom of my print out which I had to chop off in the picture above was a little section about my “Targets”.
My Target BF% to achieve at the moment would be 30%
My body fat to lose would be 6.7kg
Fat mass to get down to would be 22.6kg

Overall I think the visit was worth it!
Although it wasn’t what I had hoped it would be I was still really happy to have come away with these details!
I’ve recently ordered a pair of “high-tech” scales so I’m hoping they come in the mail soon so I can start to track my own BF%, Water weight, BMI etc. They are even Wifi too which is great, so all of my weigh ins will be documented through an app or on the website it goes through! Pretty neat!

Amydeville xoxo

Pre-Season Tasks & A Terrible Weekend (Nutritionally that is)

So over the weekend I kind of splurged, food wise that is. It was my Brother’s birthday and well I didn’t really have a plan set in place for the weekend nutrition wise. Needless to say I stepped on the scales out of curiosity (and also for another 12 week challenge that I’m participating in) and saw that I had gained some serious weight. damn. I can only blame myself though, you know how the saying goes “Fail to plan, Plan to fail” well that was me!
Right now I’m a bit upset with myself but I know seeing that gain will only make me want to get rid of that number and push me to really hit my nutrition today and for the rest of the week and onward!

Talking Pre-season tasks, 3, 4 & 5 has been released with only 6 & 7 to come before we really get into the 12 weeks!
Pre-season task 3 is all about “Gearing Up
Mish gives us a little run down of what she expects from us training wise. She outlines what we should be doing weekly with our workout plans. Basically the low down is 3 days of fitness/cardio, 2 days of toning/weights and 1 day of flexibility work, so I could opt to do a yoga DVD or just find a good stretch guide and follow it.
She also sets out the option of where to train.
You can choose to workout in the comfort of your living room, in the great outdoors or in a gym.
In this task she also recommends a few pieces of equipment that you might need for your workouts like a good pair of shoes and maybe even an Ipod for some motivation!

Pre-season Task 4 is about “Saying it out loud!”
It’s all about making your commitment heard. Tell family, friends or your partner what you set out to achieve.
Let them know that you’ve joined the 12WBT and tell them your commitment to joining.
My commitment is to:
– Train at the minimum, 3 days a week. If it’s more than that’s great but I’m aiming for 3 good workouts!
– I commit to following my nutrition plan as close to 100% as possible. I know that there are going to be slip ups along the way and that makes me human.
– I promise to be kinder to my body and not so negative about my image.
– I promise to be really gut wrenchingly honest with myself and with others as well.

Pre-season Task 5 is all about the “Kitchen Makeover“!
Mish stresses the fact that diet/nutrition is more important than your exercise. In a way nutrition really is more important because you can’t out train a bad diet!
You could train like a demon but if you go home and stuff your face with crap then you’re not going to see results. Where as if you follow your nutrition plan you can still lose weight without doing exercise. It’s amazing how the body works!
In this task Mish asks you to ditch all the crap in your house or cupboard. Either throw it in the bin or give to a family member or a friend. Out of sigh out of mind!
Once you’ve ditched the crap foods it’s time to go out and replace those foods with fresh produce, think fruit and veg and also grab some staples like stock, tomato paste and spices and healthy snacks like sugar-free yoghurt, dried fruit and tins of tuna.
I need to go through this task again and get rid of the crap, operation “Bin Filler” should be pretty fun!

Hows the rest of my 12WBT family going with these tasks? I know that they are real eye openers but they are really great tasks to do! Be true to yourself and be a man or lady of your word!

Amydeville xoxo

Gallipoli Run & Goal Setting

Hi there lovely people! Last Sunday, the 21st of April, I completed The Bankwest Gallipoli Run. I signed up for the 4km run/walk and I loved it. Even though it started dead on 8.30am and we were up at 6.15am I was still pumped and ready for it! It was held at Kings Park which is really beautiful and green, trees everywhere! You wouldn’t think to find something so pretty in the middle of the city but there you have it! I wasn’t alone in my 4km though. I had my lovely man join in with me, my favourite PT & friend Ray, My awesome Bro and his lovely lady Tash.

group photo at the finish line!Yay we finished! (left to right: Ben (my bro), Tash, Ray (my fave PT), Me & my amazing Man Chris) 

Before the fun run we all limbered up and did some stretches with the guys on stage showing us the best moves to get loose. Then it was on to the start line. We were all walking the 4km, although we did some running every now and then, so we all stuck together at the start. It was really lovely how they started the run with a Bugle for the Anzacs followed by a minute of silence. All proceeds from the event were going towards RSL, Athletics Australia and Legacy which I think is just awesome! The gun went off and then we were walking! Towards the end of the race My bro and his lady ran ahead of us, Tash loves her running, and Ray, Chris and I picked up the pace with our walking. With about 100 metres left to go I decided to jog to the finish line just to shake things up! At the end of the run we all got given certificates to take home and fill out with our time and details, which I think is a great little thing to keep. My time was 44mins and 38 seconds and my position within the females competing in the 4km was 474 out of 591. It’s really awesome that the organiser gives out these details! Thought I’d share some pictures from the experience:
  Me running up the side to the finish line!(Me running up the side) 

Start line, there we are!(I’ve faintly circled where you can see me and my bro at the start line – I spotted his beard as soon as I saw this photo haha)

So in my last post I said that I would be looking at my goals, what I want to achieve within the next month, 3 months, 6 months and even up to a year! Yep, it’s a hard thing to do and I can say I’m really not great at goal setting. I can usually tell you what I want but I can’t really go into detail of how exactly I’m meant to be reaching that goal or what it took to get me there. The second Pre-Season task that Michelle sets out for us is “Take Control – Set Your Goals”. Mish wants us to really make our goals S.M.A.R.T. What the hell does that mean? Well it means this:

S Specific, make goals specific, just saying that you want to lose weight isn’t really specific but saying that you want to lose 2kg in a month is! Give as much detail as possible where you can!

MMeasureable, are your goals measured? Are you taking body measurements, weight measurements? Or it could be something like running for 1km nonstop.

AAchievable, are they really achievable? Is it possibly to reach that particular goal in that time frame?

R Realistic, are your goals realistic? Obviously for me running a marathon wouldn’t be very realistic, it would be great to do it but my fitness level is pretty poor and I would probably end up curled on the side of the road in the recovery position hehe

T Time Based, set a time frame for your goals. Each goal can have a different time frame it doesn’t all have to happen at once!

So what are your goals you ask me? Well lets see:

1 Month Goals – Within one month of participating in Round 2 2013 I would like to achieve a weight loss of 2kg. I’d also like to work on my running/jogging. I want to be able to run for at least 5 minutes straight without stopping.

3 Month Goals – Within 3 months of the 12WBT (Which will be the end of the round) I want to achieve a weight loss of 5kg or more. (this is very realistic in my eyes as long as I follow the program and stick to my calories)  In this time frame I would like to be able to really stick to my nutrition plan too, attemping to add more wholesome, fresh foods into my diet!

6 Month Goals – Within the next 6 months I want to shed 10kgs. It’s doable! I’d done it before and I know I can do it again as long as I stick to my routine and watch my nutrition carefully! I want to be able to cycle (in the gym) 10kms in 20 minutes, I’ve been practicing in the gym when I go and I get can close but not quite there yet.

12 Month Goals – Within 12 months I want to lose 15kgs and be down to my goal weight of 65kgs. If I reach this goal before the 12 months then that’s even better! But slow and steady wins the race and it’s more “healthy” weight loss in my eyes. In the next 12 months I want to be one of those regular gym bunnies and be proud of the fact all the staff know who I am!

What are your goals? How will you achieve them? Are they realistic for yourself?
Let me know how you’re feeling about writing goals down, do you hate it? Love it?

Amydeville xoxo

Pre-Season Has Arrived!

It’s Pre-Season time!
That’s right, us 12WBT’ers who have signed up for Round 2 of 2013 are currently in our first week of Pre-Season Tasks and as always it’s a big eye opener. I know I’ve come a long way in terms of fitness and weight loss but I know I still have a fair bit to go yet until I hit my first goal weight and I know I need help doing it, which is one of my main reasons for joining up for another round.
The Pre-Season tasks are so important to how you travel through the 12 weeks of the program, which kicks off in 24 days on the 13th of May. They are designed for us to get used to planning and goal setting, really nutting out what it is that we want to achieve in the next month, 3 months, a year and even beyond that.
From experience I can tell you it’s a bit scary writing down what it is that you want to achieve. I know I certainly doubt myself as I goal set, “Will I really achieve that?” “I wonder if that’s even possible”. I know that my goals are achievable though because they are “SMART” I’ll get into that a bit more in my next post though.
In this post I wanted to talk about Mish’s first Pre-Season Task (she sets out 8 tasks over 4 weeks for members). The first task is really important and it’s all about being real and being honest with yourself.
It’s about EXCUSES.
We all use them, especially when it’s for something that we really don’t want to do, like waking up earlier, having to exercise, having to eat the healthier option. I know I sure as hell don’t really want to do any of those things but I do them or at least try to do them because I know they benefit me in the long run.

Mish Quotes

So what kind of excuses are out there in regards to fitness and eating healthier? Well I can tell you there are lots! I use them quite a lot, especially over the last few months where I have gone a bit towards “relaxed mode” and gone, “oh it’s ok, I’ll just have a little bit” or “Surely missing one training session won’t hurt”. Well it does because I’m allowing these excuses to resurface and slowly turn myself back into that bigger, unhappy person I was 6 months ago. I definitely don’t want that!

So, there are 3 types of excuses.
1. Internal Excuses – those excuses we make with ourselves in our heads to get out of doing something we really don’t want to, kind of like bargaining in a way.
My internal excuses are:
– I just really can’t be bothered
– I’m way too tired to workout today
– I’ve eaten something crappy/unhealthy so I may as well just keep eating crap and go into a slippery slope
– It’s been a long day at work, I’m so tired and stressed, I really don’t want to go to the gym and the traffic is going to suck!
– What if I do a move at the gym and I look like a complete idiot doing it? Someones bound to be watching and judging me

Solutions: JUST DO IT! Get the workout over with. If I’m genuinely tired then I can always do it in the afternoon after I finish work. It doesn’t matter when you do it, just that you actually do it.
As for the slippery slope of eating “naughty” things, well I just have to make sure I don’t allow one slip up to turn into a whole day of slip ups!

2. External Excuses (Within my control) – those excuses that are external factors BUT they are still well within my control.
– It’s really cold outside today, I think I can skip a workout
– It’s really hot today, the thought of working out just doesn’t do it for me!
– It’s heading into winter, it’s raining and it’s really dark outside!
– Eating healthy is really expensive, I can’t afford that!

Solutions: If and when I do workout outside and the weather affects me in any way there is always something I can do, put on a jumper or wear less layers, buy workout clothes that allow my body to breathe. Or now that I have a gym membership I can always just take a drive to Fernwood and do my workout there. There is always something I can do, no excuses!
Eating ANYTHING is expensive these days! I just need to learn to budget better and use my money for food sparingly on fresh produce and foods that I know will last a little while longer.

3. External Excuses (Outside my control) – those excuses that I really can’t control, it’s out of my hands.
– What happens if I’m at the gym and something happens while I’m not at home?
– What happens if Chris goes into a Diabetic coma or something happens with his levels and I’m not there to help him?

Solutions: If either of those things happen I’ll just have to drop what I’m doing and just get to where I need to be. There really isn’t a solution for either of these situations I just hope they never happen though!

As you can see there are A LOT of excuses flying all over the place here! I can’t say I have ever used the External Excuses that aren’t within my control, but you just never know!

What are your excuses? Are they similar to mine? Do you find that you ever slip back into using these excuses even though you know better? Don’t worry I do to, no one is perfect!

So I’ll let you know that my Cert II in Makeup course is going pretty great! I’m still so flat out with learning to juggle work, gym and studying but I’m getting there!
I just tell myself that there is always someone busier then me right now who can find a way to workout and do everything else!
I’m learning to juggle these things even though I’m absolutely knackered by the end of the day but I’m glad I can come home and feel like I’ve achieved something!
Last night I picked a few more things for my beauty bag too! Slowly accumulating a mass amount of makeup brushes and everything else a good makeup artist needs!

Makeup loot

Amydeville xoxo

So I’ve Been a Busy-Bee!

So I know I’ve been MIA lately and I know it usually means that a “health & fitness” blogger is being naughty. Well yes I’ve been a little bit naughty lately with eating too much chocolate but I’ve also been SUPER busy!
I’ve been trying to get back on track properly with my nutrition and fitness and I’m slowly but surely getting there!
I’ve been consistently using “My Fitness Pal” to record all of my food and also activity so if you have an account feel free to add me: Amydeville and I’ll be sure to follow back. I’ve logged in for over 20 days in a row, I’m such a good girl I know! I also made my account public so anyone can see how I’m going through the day with my nutrition and see how I’m doing calorie wise too. I’ve been over my 1200 mark the past few days but I just can’t say no to chocolate lately!
Aside from dedicating time to counting my calories each day I also joined up to Fernwood Fitness on Tuesday! Yay!
This is the first time I’ve ever experienced a “ladies only” gym and so far I’m loving it! The atmosphere is great, the admin is great and the facilities are great! It’s just filled with greatness! There is plenty of classes available, a mixture of Les Mills classes and also gym classes so there is a massive variety to choose from depending on what you’re after.

Fernwood gym & workout Fernwood gym 
I’ve also started my Certificate II in Makeup Services this week going to class on Monday & Wednesday nights after work, so by the time I get home I’m absolutely stuffed! It’s weird getting back into class/study mode but I feel like I’m finally doing something I love and really enjoy doing. It’s about time I went for this qualification!

My Uniform!

Very first attempt at face charts

My first makeup face charts! They can only get better!

So I can say that I have been absolutely flat-out busy the past week and even last week aswell! But it’s all worth it, even if I’m tired I’m still rearing to go and do something worth while everyday!

Bring on the weekend!
Amydeville xoxo