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| latest update - 17th July 2010 05:16pm
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Goals and balance - I think I've got both
But first ....getting sick
Last week I caught the flu or really bad cold – watery sore eyes, sore throat (cups of tea tasted SO good) and brain dead. Good or bad, I went to work and maintain my workouts …by Friday last week I crashed on the couch in a foetal position with a blanket and same with Saturday. I haven’t felt this bad for ages and it is hard to stop without feeling guilty.
At the gym I was pathetically weak.
This week I was in recovery mode (mostly blowing stuff out of my nose) – and today I feel pretty good. Energy is back – yahoo.
Training is finally going okay again.
My schedule:
Walk/Runs early morning
4 gym workouts this week
Monday – legs
Tuesday – back
Wed – chest
Thurs – bis/triceps
I meant to get to the gym Friday but I fell asleep again after my alarm clock so just did a run!
Today (sat) I tidied my section, mowed lawns and then went for a walk.
Eating has been clean as no travelling this week. I had a few extra slices of bread (body probably in recovery mode after the flu) but other than that everything was to schedule.
Training/BB'er schedule challenges
Next week will be tricky as I am on a training course with food provided, for 2 days. I saw the menu and it was all pasta with creamy sauces, so I have asked the organisers if I can just have fish or chicken – which they seem happy to provide. The lesson is don’t feel scared to simply ask for healthier options – and to be honest, it would be great for caterers to automatically include healthy options amongst their catering provisions.
The following week I will be travelling – so there will be impacts for training and eating again.
Despite this howver, work however is great, I am enjoying my job and running my own business.
I blew my budget buying new corporate clothes the other week but you’re got to get out of the trackies sometime.
Balance - work/BB'er lifestyle
Balancing a demanding job with a BB’er lifestyle is hard. But sometimes it is good because they both require discipline and a great schedule. So they also feed into each other.
During the week I am up just after 4am – it’s the only way to fit things in like training.
90% of the time I take a packed lunch and protein powder with me for meals, and staying busy and on schedule reduces cheating and keeps focus.
A walk after work helps to distress and keep me out of the kitchen – and when I go to bed, I am asleep the moment my head hits the pillow.
Weekends I don’t set the alarm, but usually sleep in naturally until 6am’ish. I catch up on house work and washing on Saturday and often grab a wee sleep again in the afternoon.
Sunday I spend time my BF – we walk, drive, do stuff and then in the afternoon I curl up on the couch, cat-nap and catch up watching my taped TV shows from the week.
Life is goal-oriented but good , and I think I have struck a good balance. |
| Weekly diary - 3rd July 2010 02:46pm
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Insights of my life
To be honest, it has been a learning curve adjusting back into corporate life again with my training, balancing the gym, eating and the work requirements of travel, corporate meals etc. But I haven’t been too bad.
Clean eating has been mostly achieved with careful selection from the menu, or simply not eating the meals at the function (if they are of an informal style) and having something to eat later.
I have been keeping to my training schedules (even though it means getting up really early some days). If I can’t get to the gym due to an early flight, I can still get on my treadmill. Finally, others around me are also respectful of my needs.
A snap shop of my week is below:
Sunday – a long walk around the lake before breakfast with my BF (this takes an hour and he walks pretty fast). There are hills and stairs as well as swing bridges – so he loves it and it is our way of catching up on the week.
Breakfast – usually omelette (5 whites + 1 full egg) with onions + oats (porridge)
Lunch: salad with eggs/cottage cheese or chicken, flaxseed oil + vinegar; dry roasted pumpkin; 2 slices sandwich burgen bread with cottage cheese.
Late afternoon – protein drink
Another walk at end of day
Tea: same as lunch but no bread
Final meal: protein drink (or protein powder made into a muffin in the microwave) + fruit (raspberries etc)
Monday – get up 4.30am – run/walk; then gym (legs)
Breakfast – omelette microwaved (6 whites + veges); oats (porridge) + PP
Take to work
Protein drink (mid morning)
Lunch: salad; protein (e.g. eggs, chicken, lean beef); flaxseed oil/vinegar; 2 slices burgen bread with peanut butter
After work – protein drink
Walk
Tea + final meal (– as per above)
Tuesday – same as above but did chest at the gym
Wed – walk/run only as had to catch an early flight to Wellington.
Had breakfast before I went.
During the day in Wellington I ate a wholegrain beef sandwich . Instead of eating the whole thing, I ate half of it, and then with the other half I just ate the beef and veges. There was some mayo in it and cheese in it, so didn’t want to eat the whole thing.
Back home that night, I had a protein drink (no walk), and settled in for my usual tea.
Thursday – run/walk and then the gym – did back.
I was pretty focused as I had an early meeting but had time for my workout if I kept the pace up and no talking!
Breakfast as per usual, grabbed my lunch (pre-prepared the night before) then straight to the meeting.
Usual day at office
Home – walk, and then tea etc as per usual.
Friday – no cardio but went to gym before breakfast. Did light squats (good for legs and bum) – 4 sets of 25, then worked shoulders and abs.
Back home – and worked from home that day.
Breakfast – had a bigger breakfast than normal. Oats, PP + several slices of bread plus low fat cheese.
Lunch – usual lunch
Tea – as per normal - although protein source was beef (try to have a couple of serves a week to boost iron levels)
Saturday – no cardio – but do lawns, housework etc.
Late breakfast – oats/PP
So that is a pretty typical week for me. Fortunately I am not competing as then I would be more anal about some things – but on the whole okay for someone who tries to train and eat clean as best as possible within my real life pressures.
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| Weekly diary - 12th June 2010 05:40pm
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Rain, Work & Training
Training is going strong despite being thrown into disarray with work, travel and social eating requirements.
Catching the red eye flight to Wellington several times lately means missing my morning gym session – although by getting up just after 4am I get in my cardio and eat a clean breakfast before the flight.
Yesterday – having restaurant lunch with colleagues – but at least choosing had fish and salad (the fish was pan fried but had no batter) and the salad was greens with fresh dressing. Once again – missed the gym so just did cardio.
Today (Sat) was work again.
Life is good – but doing my best to manage these real life challenges to my schedule. The good thing is that it is by choice. Today an international guest I discovered has a lactose intolerance. That must be hard – when you have to manage that food sensitivities all the time. For me – it is my body building choice.
In Taranaki the All Blacks have been here all week (at my gym) and the Irish are in town to play them. New Plymouth is humming – we are proud to host the game.
The rain has hopefully stopped long enough for the crowds – but even if it pours – it should be a great game.
Training this week has been as follows:
Sunday – long walk around Lake Mangahoe – just made it around before it poured with rain!
Monday – early – leg work out at the gym + cardio
Tuesday – chest/walk for cardio
Wed – early cardio on the treadmill then caught the early flight to Wellington
Thursday – Gym + treadmill (it was pissing with rain)
Friday – just cardio as I had an early work start due to visiting work guests – had to pick them up off the early flight. So no time for the gym,
Saturday – run this morning before going to work.
Currently the rain has stopped for a few minutes …maybe I could risk a walk before tea. |
| Weekly Diary - 29th May 2010 07:09pm
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Staying True - Managing Training/Diet Schedule Challenges
Today I lit my fire – so Winter must finally be here.
My walking/running shoes are in front of it drying out – after a week of wet weather. I’m not sure they really dried at all this week.
Instead of my cardio, Saturday morning was mowing my lawns, sweeping the concrete, cleaning the car.
Tomorrow morning I plan to get up relatively early and walk around the Lake with BF – it takes a hour and BF likes to set a real pace. So it is actually pretty good for cardio.
This week I have kept to my training schedule – except Thursday when I had to catch the early morning flight to Wellington.
To at least keep somewhat to my training schedule, I got up extra early, did a walk/run at just after 4am, before shower, get ready, breakfast and then head to the airport.
Eggs, oats and PP for breakfast (as usual) but during the day in Wellington I had to buy my lunch so it was a chicken wrap and an apple.
I managed to successfully miss my flight on the way home so was stuck in the airport for an extra 2 hours waiting for the next one. I was angry with myself – and even worse - hungry – it was so tempted with the airport food and 2 hours is a long time….
So I ended up having a small plate of chicken stir fry – just the chicken, no rice, at the airport before finally catching the flight and getting home close to 9pm.
The rest of my week, my workouts have been regular and pretty good.
Early morning cardio @ 5.15am (walk/run outside early or on the treadmill if wet for 40 mins), then hit the gym for a body part.
Monday - legs
Tuesday – back
Wed – chest
Thurs – nil (Welly)
Friday – arms – mainly shoulders.
Diet was clean during the week but I have been feeling a bit hungry lately – ended up having a few extra protein bars. Not sure if that is good but better than a donut!
This coming week, I have another out of town meeting including a meal which will be less controllable. Juggling training and diet schedules with real life social pressures, expectations, travel, work social engagements is part of the bodybuilders challenge. Even though I am no longer competing, I do my upmost to manage them at best as possible with planning and sensible choices. |
| Weekly Diary - 16th May 2010 08:05am
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The Rain, the Normal and the Abnormal
It is absolutely pissing down with rain. Looking out the window all I see is white sheets of rain. Normally BF and I will go for a Sunday walk – but not today. He considers that crazy (getting your hair wet!). he leaves me to my own devices.
If the rain wasn’t as heavy (or had that amount of lightening!) I would go for a run but probably today I will get on the treadmill. I will always do something.
I don’t mind getting wet. My parents always taught me it is just water – go out in it, then come back and get into dry clothes. Infact it can be quite rejuvenating.
When I go out in the rain, I see other runners. Runners, like bodybuilders, are ‘abnormally’ disciplined to their schedules.
I use the word ‘abnormal’ because regular or ‘normal’ people consider it somehow crazy to commit to goals – including fitness/BB’ing schedules if the weather turns a bit cold or wet. Often – the normal person response is that you should not be as disciplined or push your body/mind that much, and nor should you compromise the normal social forms of engagement e.g. eating at certain times, and saying ‘no’ to certain foods.
Beyond a certain age, you definitely should not be pushing yourself that hard as well. I am starting to get that as I approach 50.
People often ask why I studied bodybuilding – as though it has little value because it is a niche, unusual activity which has little relevance but only a few (addicted, abnormal…) people in society.
But I argue the contrary. It is only by studying competitive bodybuilding and other unusual activities, that the taken-for-granted ‘normalness’ of society is made visible. And this is entirely relevant and of great value to studies of everyday life.
Okay enough philosophical talk ….off to go my cardio! |
| Weekly diary - 8th May 2010 05:31pm
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May 10th 2010
This afternoon I crashed on the couch – I needed to sleep. 2 hours later I feel a lot better. Recovery is so important. During the week there is no time – with training, working and fitting things in, life does not allow for much else.
So Saturday, after mowing my lawns, and getting my groceries, I ate lunch and happily slept.
Training has been going well and my diet clean.
Monday to Thursday I was up 4.45am – cardio then the gym
It is dark in the mornings, lots of stars, just like night. The gym this week was heaps better. I am finally back to Super Pump after trialing Jacked. I couldn’t wait!
Diet has been good as I just pack my lunch and take it to work. A schedule and keeping busy leaves no time for cheats and treats.
Meal 1; 6 egg whites, veges (microwaved), cup of hot cocoa (the unsweetened stuff), oats with protein powder.
Below: No time for anything flash with egg whites in the morning. I just break 6 egg whites in a microwave jug the evening before. Have it in the fridge, so in the morning I grab it, add some tumeric, cooked veges (I keep a container of cooked cold veges in the fridge), beat it up with a fork and microwave.
Meal 2: protein drink
Meal 3: Salad, flaxseed oil, 2 eggs, 2 slices burgen bread with peanut butter
Meal 4: 1- 2 large scoops protein powder mixed with water, microwaved to make a muffin (I have this after work)
Go for an easy walk
Tea: Salad, flaxseed oil, lean protein, pumpkin
Last meal: Protein muffin (protein powder mixed with water/microwaved), fruit (berries)
Today – no gym or cardio – just tidying my section, mowing lawns, washing car etc.
Sunday – probably a long walk. No gym
I am most proud of: Cutting out all those sugar free sweets I used to eat. My stomach is looking a bit less bloated. I haven't eaten them for three weeks (except for a couple last week ...only 3).
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| Weekly diary - 25th April 2010 02:23pm
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Another huge week for my goals but life is great and I'm feeling proud.
Work is full on – many large projects are coming in. It is always tempting to prioritise work above workouts – but my alarm goes off just after 4.30am, after a few minutes in bed, it is up, take supplements, cup of hot tea then hit the streets for a run (or walk), followed by 45 mins at the gym hitting a body part. Back home for a quick breakfast before heading to work.
Lunch and protein drinks are taken with me.
After work, it is a protein drink then an easy walk.
Some times I have been late getting back from work – so tempted not to walk – but have maintained my schedule. So feel good about that.
Eating has been clean – except for one minor diversion. I was starving one mid-morning occasion during the week –so ate two horley’s low carb bars instead of my normal protein drink in water. They tasted great.
Meals for the following day are prepared while tea cooks.
Jacked V SuperPump
I am trialing Jacked at the moment as an NO supplement instead of my normal SuperPump. It is highly ranked in bodybuilding.com and has some good features.
So far I have used it for two weeks.
I think it keeps your blood sugar even (no highs then crash) and maybe less bloating – but it tastes terrible (despite the claim it tastes great on the container!) and I miss my ‘rush’ from SuperPump.
So as soon as I have finished the container I will be back to my regular NO (can’t wait).When you get up early you need that something extra to get you going ....
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| Weekly diary - 18th April 2010 01:46pm
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April 18th 2010
What a week. Really frantic but training going well. It is amazing – when you’re busy you quit dithering and just hit those goals.
Here's the recap of my training week just finished.
Sunday 11th – long walk around Mount Mangamahoe. Awesome
Monday 12th – morning – run/walk (5.15am), gym (6.15am)
Legs – Leg press, squats, leg extension, leg curls.
No walk that night. Stacked wood instead for my winter fires ! Sort of another round of weight lifting.
Tuesday 13th – morning – run/walk (5.15am),. Gym.
Chest – incline press, bench press, pec dec & abs (crunches in between sets)
Evening – easy walk
Wed 14th - early – morning – walk/run (but tired so more a walk than run!). Gym:
Back – lat pull down, cable row, assisted chin, back extension.
Evening – easy walk.
Thursday 15th – early – walk/run. Gym:
Biceps/triceps – cable curls (heaps & different weights and combo’s), bench dip, cable pushdown (triceps exercises SS with bi’s) , side abs (side cable to finish).
No walk that evening – long day at work.
Friday16th - early morning walk/run. Gym:
Shoulders: BD’s side, front, rear & press, SS with abs (500 crunches and ball crunches)
I was a bit knackered that morning and almost didn’t go to the gym but glad I did.
Saturday – no cardio – but painted the deck of my house, mowed the lawns and sweep the pathways – must have counted for something! Got busy and caught up on all my paperwork, bills, shopping,washing - yahoo feel I am back in control of all those small things as well.
Diet
Clean, tempted to desperately cheat a couple of times during the week as I was so tired and a bit stressy with lots going on this week - didn't sleep well - but got so busy that i didn't have time! and even better managed to get through the week without stuffing myself with sugar free lollies and gum. My stomach is feeling less bloated for it!
Goals for this week - it's going to be busy again - so anticipating more of the same! A biggy but a goody.
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| Easter - 5th April 2010 04:43pm
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Easter was great
This morning I headed to the gym -I have joined a new gym after 15 years of being a member in the same one. It is a bit like shedding an old skin. It feels liberating and motivational.
I did an awesome leg workout - squats, leg presses, leg extensions, curls and 30 mins on the treadmill (on incline).
Now I am feeling it .... but it hurts so good (well, right now it does...tomorrow I may not be able to walk)
It is good just to see new faces at the gym today as usually I work out in the morning, and mostly we're all in a rush trying to get through the workout, and don't even get to see who else is a member or does workouts in the afternoon.
Other activities this weekend were a walk around Lake Mangamohoe again (which I also did last weekend as well - so it's becoming a new weekend haunt!), plus the dreaded house painting (doing a bit each weekend ...grrrrr - nothing less exciting than painting the deck white or brown).
Diet-wise, have kept things pretty clean aside from extra carbs in the form of bread. No Easter eggs. This time I didn't miss them but years ago I used to pick out heaps on those creme eggs...yum.
But despite an 80-90% clean diet, my stomach is definitely softer - damn age is a bitch - I have to work harder on my diet or cut myself a bit of slack - sigh! And next weekend the BF wants to go out to breakfast - grrrrrr.
Off for a walk (while I still can), then prep for my meals this week ....but only 4 to go to the weekend! |
| Diary -21 March - 21st March 2010 08:01am
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Goals: Doing well but can do better
Lately I have been feeling great. My energy levels are good and I’ve been feeling pretty focused and positive about life.
In terms of last weeks workouts:
Weights – I did this 5 days (Monday – Friday)
Cardio – I did it each morning on the week days and this included my usual run/walk (takes 40 mins or so) in the morning early before I head to the gym – and every evening I did an easy walk (50 mins to 1 hour) just to unwind.
Saturday (yesterday) – there were no weights or cardio. I just worked in the garden and did more painting on my house. This is to progress my other goals of getting my house back after years of neglect.
Sunday (today) – I don’t do any weights either. I like to head out for a walk with BF. This is our usual favourite Sunday bush walk – which is really nice through bush and by a stream. It’s just time out to catch up and talk (well …I do most of the talking and he grunts!)
Last Sunday I went on a terrific run –through bush, to the sea plus up and down a row of steps to the cemetery (150 of them). I haven’t done this run for a while and it takes me about an hour. When I do it without stopping it makes me feel like I am in a reasonable state of health and fitness.
Probably the only goal I am trying to do better at is getting more sleep. I get up early (before 4.30-5am during the week days), so I need to get to bed promptly. But sometimes by the time you get back from work, do stuff, have tea and then start watching a TV programme before you know it time has moved on.
Sleep makes all the difference to how I feel.
To get 8 hours of sleep that means I need to be hitting the sack at 8.30am …wow.
Okay - will start that plan this week and see how I go.
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| Diary 14th March - 14th March 2010 12:31pm
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Just back from a Sunday run (felt good), a quick skim of Sunday newspapers and now having my eggs & oats for breakfast.
I always keep a range of protein powders in my cupboards. I love a bit of variety.
Vanilla tastes best with oats – my favourite is Gourmet Whey Vanilla Icecream. I am eating it right now …yum! At night I often have their Chocolate Milk Whey which mixes in a blender really thick, or sometimes I have them microwaved with some water - they taste like like (rubbery) chocolate muffins!
I take sachets of protein powder to work for mid-morning and other times of the day when I need a fix. I just measure out a scoop and put these in snack size glad bags. I take a bundle in every Monday and leave at work.
I have just started using the Balance Caramel Dream Whey – that mixes easily with water and tastes great. For work I need the type of whey that you can shake easily in a shaker.
I was taking Whey Gourmet Orange Swirl to work for a while. Someone sent me a free tub as it is going out of stock. No wonder! There is something about orange creamy whey which does sound right. Taste it and that just confirms it. After having it a few times I came to like it, but I wouldn’t buy another tub and it doesn’t mix that easily in water.
After work, I like BSN Lean Desert Protein. This stuff I can mix in my wonderful blender – an awesome super powerful Breville beast. I add heaps of ice cubes with some water and they come up super thick. Banana Nut and Chocolate Coconut are my favourites. Microwaved with a bit of water they are quite nice too.
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| Diary 7th March - 7th March 2010 07:59am
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Sunday was a great weather. After an early walk and breakfast BF and myself checked out Mount Mangamahoe – this is a man made lake, bush area, walks and an awesome view. I must try out some of their long walks sometime.
The week has been good – although physically I am still not back to par. A bit burnt out and the same mentally with work. On Friday I finished at lunchtime and have given myself a nice long weekend to bounce back.
Reflecting on the week:
Cardio early mornings as usual followed by the gym. An easy walk most nights.
Diet has been clean:
Eggs, oats and protein powder breakfast
Protein drink mid-morning
Lunch – salad, flaxseed oil, 2 hard boiled eggs, peanut butter sandwich
After work: protein drink
Tea: salad, lean protein, pumpkin + oil
Protein drink, fruit e.g. strawberries
Water; bottle with morning workout, 2 bottles during day
Supplements: Superpump, multi + vitamin B
The slightly bad bits: sugar free sweets (still haven’t shaken that habit; cocoa powder drinks
Saturday – yesterday was spent working in my garden. It’s looking heaps better with regular care. Need to do more painting on the balcony next.
Went to Rebel Sports and bought a few more clothes. I need to do this as everything I have must be about 5 years old due to being a student until recently.
Now: Off for a walk, and tomorrow is Taranaki Anniversary day. Yahoo - I get a sleep in. I plan to (maybe) go for a run as my gym is closed.
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| Diary 22nd - 28th February - 28th February 2010 06:51pm
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I would love to say I enjoyed an energetic week..., but I just ticked the box.
Friday could not come fast enough.
Damn it
I didn't want to be a woose so I ended up taking a few extra vitamins and making it through.
Gym workouts were accomplished but lacked energy. My schedule was as follows:
Monday:
Walk/run in the morning
Gym: 6.14am - legs/abs
Squats, leg extension, curls = ab crunches in between.
Evening – easy walk
Tuesday
Walk/Run first thing
Gym: 6.16am
Chest + abs
Incline press, Pec dec, Press ups cable cross overs = ab crunches in between
Evening: walk
Wed
Morning – walk/run
Gym: 6.17 (lol – getting a few minutes later each moning!)
Back and calfs
Cable row, lat pull down, seated calf raises (super circuit)
Assisted chins, back extension
Evening – walk
Thursday
Morning: treadmill – 40 mins (it was pissing down with rain)
Gym: 6.12 am
Biceps, triceps, abs:
Biceps: curls, hammers + 21’s
Triceps: bench dips, kickbacks, cable triceps
Ab crunches in between + side abs (using the cable machine with a weight)
No walk in the eving – too knackered - sigh !@ grrrr
Friday
No walk in morning – went to gym
Shoulders
Heaps of DB weights – side delts, front delts, rear delts, press. – 3 sets of each
Shoulder press machine – 5 sets
Light weight doing shoulders from all angles – side, front, press, rear, press until failure
A few abs exercises in between
Walk at night.
Diet
Pretty clean during the week but on Friday I cut back on protein and had a high carb day. Oats and about 6 slices of burgen bread during the day....!.
Saturday
No workout but spent most of the day working in my garden, weeding, painting and starting to paint my balcony. My house is starting to look better each week as I continue to work on it. Just a bit at a time. Must be good for the muscles as today I feel sore around the glutes (maybe it was the lawn mowing?)
Today – Sunday.
Just heading off for a walk.
It has been a full weekend here in the Naki with Cliff Richard playing and also the American cars (AmeriCARna). A beautiful weekend weather-wise. I love it here.
This morning I am starting to feel revived again. Bring on another week!
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| Diary 15th - 21 Feb 2010 - 21st February 2010 05:04pm
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The bodybuilding way - Assessing the body in parts
The week has ended well with goals intact.
Work stayed to week days (Mon to Fri) and with some key projects coming to fruition, I feel like I have accomplished a few good things this week.
Workouts and cardio occurred as per schedule Monday to Friday.
My alarm goes off 4.30am’ish (NB: it is really dark now in the mornings!). After a cuppa and review of emails, plus some supplements, I hit the road for a walk/slow jog. The hills around my street give a bit of variety. After that – straight to the gym for a 45 min workout.
Like most bodybuilders, you come to view your body 'in parts' - and critically assess the good parts and the areas requiring more work. Here are some thoughts that passed through my mind this week.
Monday was legs.
With the return of squats into my routine (after being lazy for a few months and just doing leg extensions and curls), but bum is starting to look a bit tighter again. I am less obsessed and feeling a bit better. As a female, especially one of the wrong side of 40, you need squats and exercises like that to really challenge your muscles, especially that sagging arse.
Tuesday was chest .
Fortunately a lighter exercise for me on the incline bench (after legs the day before) – firstly because I find lighter and more reps gives me a fuller movement and hits that part better and secondly, as I have had shoulder injury for most of last year, it is best for me to be mindful of this. As my chest is okay as a body part, this is not a major concern for me.
Wed – Back.
I find back a tricky area as you can’t see it so it is hard to judge. I think that I have some reasonable detail on my back but simply no width. I really work those lat pull downs and chins etc and do what I can to battle genetics there. A pity for me as I really love backs.
Thurs – Biceps and triceps.
I quite enjoy working arms. I always had reasonable triceps but I never saw my biceps for ages until just before my first comp – and then they popped out. I think they were just covered with fat for ages. After that they have always showed (my fat gathers on my waist, arse and thighs). So I really love my arms after spending most of the my 30’s with my arms covered as I was embarrassed they were so fat.
Friday – Shoulders and abs.
To be honest abs are done on several days in between exercise (my abs are increasingly a focus of dissapointment) and calfs on another (I don't mind my calfs). Both these are a good in-between exercise. I have to work my abs a lot. Muscle-wise my abs have improved a lot, but I think with age they are simply becoming flabby and this is also where fat gathers as well plus any bloat. My shoulders are okay – they are not huge, but have good shape. I enjoy wearing shirts to show them off. They show I work out and I am proud of that.
After work most days I have gone for an easy walk. Most days I am pretty physically knackered at the end of the day (and want to just curl up on the couch) but a walk helps me to mentally unwind.
Yesterday (Saturday) – no formal cardio, but I work in the garden. I have built in this 'free day' from my standard fitness programme. I have actually finally bought that mower (a second hand one) but it is good cardio! and my garden is starting to look great.
No I am off for my Sunday walk. The sun has just come out so it is going to be a great day. Yahoo! Summer is still here.
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 Assessing the body in parts - what bodybuilders do, and what 'normal' people may consider weird, vain or obsessive |
| Diary 8th - 14th February - 14th February 2010 08:00am
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Goal progress - achieving balance when my persona says 'perfection'
This week I am feeling pretty proud of myself. They say it takes a couple of weeks to change habits and so far I have kept to my new year resolutions.
Maybe I am changing.
A key resolution for me was spending Saturday working on my garden and house. These are important assets (not to mention my home!) but I have really neglected them in previous years because I have always been working and studying. However, if that wasn’t the excuse, things would probably still be the same. My view of gardening has always been to do it once a year and bring in a big bin for all the crap.
I decided that looking at the sad state of things that this must change this year.
Since the New Year I have been doing a bit of cleaning and gardening every Saturday. I have bought some gardening tools, read the latest edition of “NZ Gardener” and today – a pinnacle – I am even considering buying a lawn mower. Big change.
Changing habits can be hard, whether that be diet, exercise or, like me, restructuring your time priorities, committing to new activities and striving for more balance.
I tend to be a perfectionist, an ‘all or nothing person’ , and I often find that other bodybuilders share this type of persona.
While this can be great for the sport, it can hard in other ways – like doing an activity to a certain level of sub-perfection, to allow space and time for another. If you try to do everything to perfection, then you either run yourself (and others around you) ragged or do less (which is what I have done in previous years).
Having said that, I have remained committed to my training and diet.
Diet
During week day, this is as follows:
Meal 1: Eggs whites/veges – cooked in microwave; oats + protein powder
Meal 2: protein drink
Meal 3: Salad, 2 eggs, flaxseed oil = peanut butter sandwich (2 slices burgen = smear of peanut butter)
Meal 4: protein drink
Meal 5: Salad, flaxseed oil, pumpkin, lean protein e.g. chicken or beef = cottage cheese
Meal 6: protein drink, strawberries
Workouts this week
Gym – 4 days
Cardio – most mornings + walk at night.
Current weight: 57.2kg
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 Making decisions about what to do 'well' verses what to 'let go' can be hard. Maintaining my training however, is something I retain. |
| Journal: 1-7th February 2010 - 7th February 2010 02:13pm
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Why is it that all at once all your appliances start to blow up?
Because I have been a student for the last few years I have delayed buying new appliances and investing in house maintenance. Now these decisions are catching up on me.
My blender is sounding dodgy (so today I decided to get it checked out to see if it is worth saving), my clothes dryer is on its last legs (you should hear the embarrassing sound of the machine screaming when in use) and now my hot water cylinder is leaking (and it may be serious as under my house there is water as well).
In addition to that, my house badly needs painting and the guttering should be replaced ….
So I am trying to work through these things. The blender (essential for my protein drinks) and the hot water cylinder (a damp house worries me) are the first two items on my hit list.
In relation to my goals and resolutions for 2010, so far so good. I am keeping "work" to week days, working in my garden and cleaning my house on Saturday and taking Sunday off for pottering around.
Training has been going well, although some days are better than others.
Below: My training log book
Here is a snap shot of my week: Monday 1 - Sun 7 February.
Cardio:
Monday – Friday: early: Walk/run (45 mins)
Night: easy walk most evenings when I get back from work.
Weights:
5 days - week days (although feeling a bit tired and sore some days so I need to watch recovery time)
This week I did:
Monday: Legs (leg ext, curls, walking lunges and single leg extensions)
Tuesday: Chest/abs (incline BB, Pec Dec, Press ups, cable machine, Ab crunches in between sets)
Wed: Back/Calfs (Cable row, Lat pull down (two different hand grips), Back extension; seated calf
Thursday: Biceps, Triceps, (DB curl, hammers, bench press, kickbacks, V-grip pushdown) NB: Bad workout - I was tired.
Friday: Shoulders, Abs (DB side lifts, rear dealts, front, press, ab crunches)
Saturday (yesterday) was spent gardening and mowing lawns. This replaced my normal cardio, got me out in the fresh air, my hands dirty and enabled me to make progress on my other goals - getting my house and garden sorted.
Sunday: Today I did a bush walk with BF which takes around 40 mins.
NB: He walks fast - so it ain't no walk in the the park!
This afternoon I plan to lie on the couch (out of the heat) and catch up on Sunday newspapers - bliss and damn it I don't feel any guilt!
I'll also prepare my meals for the week.
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 Above: My training log book - nothing flash but a 2010 diary bought which they come on special - ie 1 jan 2010 ! |
| Anne's diary - so far so good - 24th January 2010 05:48pm
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2010 - Body-Life Balance-Happiness
The week work was frantic so I wondered was I going to keep to my goals of letting work go in the weekend. Also – I don’t want to compromise my training and clean eating.
In addition to all this, my eye after my laser surgery was sore and light sensitive. Not the best when you are trying to hit work deadlines and use the computer heaps.
But I have made it. I feel great this weekend and certainly my life is happier.
I worked late some nights to meet my work deadline, then went for walk later than usual. There may have been early starts (up around 4.45am during the week) but I still maintained my training – slipping in weights/cardio before work.
Then the weekend was for my garden (I can’t believe I am actually enjoying weeding!) , reading (I can enjoy bodybuilding mags again without feeling burnt out from studying it as well) and other things in my life.
It feels great having that balance. I am also trying to catch up on those tasks around the house that need doing. This weekend I cleaned out my fish pond. My sole living goldfish looked completely surprised!
Above: Me - taken on Sunday - an R&R day
Body Weight
Thought I would check out my weight which I haven’t done for ages.
I got on the scales at the start of the week and also the end of the week.
Start of week: 59kg (but that time of month)
End of week: 57.6kg
So there may be some water retention and/or dehydration in there somewhere. But it gives my some idea where I am sitting.
It’s good news – as I like to be under 60kg.
Not sure about my bf ratio – haven’t had it done in ages.
Training this week
My schedule over the past few days has been as follows:
Sunday 17th Jan: bush walk with my boyfriend. No gym. Sunday is a day to chill.
Monday 18th Jan: Up early - train etc before heaidng to work - have to be there before 8.30am. This week i have big deadlines.
Morning: walk/run: 40 mins (Up before 5am, cuppa, supplements, check emails, hit the road for a walk/run)
Straight after: change shirt - head to gym
Gym: Legs & abs:
Squats, Leg press, leg extension, leg curls
Ab crunches in between sets
Evening: walk – 50mins- 1 hour (easy walk)
Tuesday 19th jan:
Morning: walk/run: 40 mins
Gym: Chest/abs:
Incline bench, pec dec, press ups, cable cross-overs
Abs: crunches, side crunches using cable weights
Evening: walk – 50mins- 1 hour (easy walk)
Wednesday 20th Jan
Morning: walk/run: 40 mins
Gym: Back, calf:
Cable rows, Lat pull downs
Back extension, lat pull downs (different grip), assisting chins
Seated calf
Evening: walk – 50mins- 1 hour (easy walk)
Thursday 21st Jan
Morning: walk/run: 40 mins
Gym: Biceps/triceps
DB curls, Hammers
SS
Tricep pushdown, kickbacks, bench dips
Evening: walk – 50mins- 1 hour (easy walk)
Friday 22nd jan
Morning: walk: 45 mins (I was knackered)
Gym: Shoulders – light workout (still knackered):
Super set side delts, front delts, rear delts, press
Ab sits up in between on decline becnh
Evening: no walk
Diet this week:
Ate clean all week (took packed lunch to work etc, except Friday as I work from home this day) but had extra carbs on Friday. My body was really tired so added a few extra slices of bread during the day – 2 with peanut butter, 2 with low fat cheese. Cut back on usual meals and protein that day. The break and boost was great !
Below: Every Sunday I prepare several salads to keep in the fridge. At night I add the protein and oil/vinegar dressing to two of them - eat one for my tea and use the other one for my lunch - just grab it in the morning to take to work.
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| Anne's Diary - 17th January 2010 01:47pm
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Back to everyday life
New Year is over and it’s back to work and the usual day-to-day dealings of balancing your lifestyle and goals.
My Daily schedule – back at work
For me – doing cardio and gym in the morning before work is always best as I get it done and don’t have to worry about unplanned events later in the day upsetting my schedule. The down side however, is that I am working out on an empty stomach – not the best for strength, nor muscle growth.
My alarm goes off around 4.45am (I say ‘around’ as I deliberately set my clock fats so its says 5am when the alarm goes off but it really is earlier). I will probably lie in bed for a few minutes having an internal debate about why I am so insane getting up at this time …then I get up.
My morning ritual:
1. Have Super Pump, vitamins, cup of hot tea, check latest news on internet.
2. Run/walk – 30-40minutes around my local streets
3. Change shirts – go to gym (just around the corner from my house – so wonderfully convenient).
4. Workout – 40-45 minutes (weights only).
5. Breakfast then work.
After work – usually an easy walk to wind down (I do desk work, so a leg stretch and brain-release is good).
Workouts this week
Monday – Legs + abs
Squats, (abs in between)
Leg press, (abs in between)
leg extensions, leg curls (super set)
Tuesday - Chest + calfs
Incline bar (SS with seated calfs)
Flat bench press with DB’s (SS with calfs again)
Pec dec SS with push ups (down on the floor military style!)
Cable cross overs – light , single arm (alternating)
Wed - Back
Cable row SS with Lat pull down
Back extension SS with Lat pull downs (a different machine to the above one and has a different bar so hits muscles slightly differently)
Cable pull back (standing and pull cable back with single arm then alternate)
On Thursday and Friday I was away in Auckland and couldn’t do my normal workouts – but did walking etc
Auckland - Eye Laser Survey experience
Work was limited to 3 days this week as I went to Auckland for iLasik surgery to one of my eyes. This was something I promised myself when I got my PhD as I have a really bad eye in terms of sight (seeing things at a distance).
I was tested for the surgery (to see if I was a suitable candidate) and then the procedure was done on the afternoon. It was really professionally done (I got mine done at the Eye Institute), really quick, followed by recovery in the afternoon (have a good sleep at your motel unit), a check up the next day and then you are done.
There are checkups which you can get done at your local optometrist which follow the next week, and for a few weeks after that to ensure things are all okay.
My 2010 Project – Happiness, myself and balance
This year, for me, life is about not only achieving my goals but having more happiness and being more balanced.
Changes I am making so far:
1. Keeping work to work days (Mon-Fri).
2. Gym: Mon – Friday
3. Weekends – using this time for other goals like mowing my lawns (a great workout in itself!), reading and keeping my BB'ing web site up to date!
Some Ideas for achieving greater happiness and more energy which I am testing out:
1. Get more sleep (I must go to bed earlier – I always feel better the next day!)
2. Get out in the sunlight during the day – even for a few minutes (if such a thing exists this year!)
3. Cut myself (and others some slack) some slack and keep life in perspective (I can be a perfectionist …and this is not always a good thing)
4. Cleaning up - even something small – just clearing the desk or making the bed makes me feel a bit better – gives a sense of clarity and control. Every Saturday I try to give my house and garden a clean.
5. Talk to an energetic friend or read energetic web sites regularly– energy is contagious – I always feel more lively and inspired. It is a daily fix.
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| New Year resolutions - 8th January 2010 03:38pm
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New Year Resolutions
2010 is here - and I am still getting used to writing it on cheques and forms.
I feel great after a break from study and work - but a bit sad that today is the last day of my holiday.
I spent the time doing heaps of cleaning up and gardening – things that I have gotten behind on in recent years. It replaced my cardio and weight lifting – which was useful as my gym as closed for several days due to the stat days.
When the gym has been open, workouts have been good.
Today I did my usual walk/run, then a good bicep/tricep/ab workout.
Today’s workout:
Bicep curls SS with hammer curls (3 sets, then abs, then back to another 3 sets, then abs, then another 3 sets)
Triceps:
Pushdowns, then bench dips, then ab exercises – so 3 sets
Bicep curls with the cable and straight bar – 1 sets, then ab exercises, then second set, then abs and finally a 3rd set.
Single arm pushdown exercises for triceps on the cable machine – 3 sets
Bicep exercises with the cable machine
Yesterday I was in Auckland) so had an easy day, but on Wed I did a good back day and Tuesday a big leg workout day (Monday the gym was closed so I just did cardio).
Over the holidays my diet has pretty much been as follows:
Breakfast:
Oats/protein powder
Egg whites/veges
Lunch
Salad (lettuce, carrot, onions, tomato), 2 hard boiled eggs, oil/vinegar dressing; pumpkin
2 slices toast (sandwich burgen bread) – one with marmite, one with peanut butter
Mid afternoon
Protein shake (or protein powder with water microwaved into a muffin) – may have two if hungry
Tea
Salad, beef, cottage cheese, oil/vinegar dressing, pumpkin
Finally
Same as mid-afternoon
strawberries No major pig outs over the last few weeks although Xmas day lunch was certainly a time to have chocolate cake, brandy snaps and a few things like that.
In recent weeks, I have enjoyed peanut butter in moderation (I had a major craving for the stuff) as well as hard boiled eggs - I have no idea why!
Supplements remain my trusty multi-vitamin, SuperPump and I have introduced B complex.
My goals for 2010:
- Continue with my workouts. This means:
- Cardio – at least 5 times for week
- Weights 3-5 times per week
- Eat clean
- Have a more balanced lifestyle. This means
- Keep work for week days.
- Keep on top of my gardening & housework on Saturdays (after spending so much time cleaning the place I am NEVER letting it get in that state again!)
- Paint my house (the bad news about cleaning my house is now I can see how terrible the paint work is now looking…)
- Get over my techy fear – I can’t text and I don’t use my cellphone – I have to got to come into the new century sometime!
- Get back in touch with my BB’ing roots again (I lost touch with my BB'ing friends during the year due to work) and maybe even do some more publishing on the subject (I still need to think about this one more …).
- Be happy – it is important to celebrate achievements and everything that is good in life! (NB: I have started to subscribe to the Happiness Project - which is a brilliant web site).
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| 2009 reflections - 28th December 2009 03:33pm
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Reflections on 2009
It’s a quiet morning – a public holiday – and even better, the rain has stopped and everything seems green and fresh outside. I am having a cuppa and will be heading out for a walk in a few minutes – but it is nice to take a few minutes to reflect on 2009 as it draws to a close.
It has been a full on year for me – and in fact this morning is one of those rare days when I can sit, without guilt, that I should be doing something – because I can finally feel that I have achieved some key goals this year. These are ones which have been years in the making.
This year I went back into the workforce full time and I finished my PhD. Although I have not competed for several years, I have also been determined to keep in shape - eating clean, working out.
There are times when I have burned out and certainly balancing my goals with my private life has been difficult.
But at the end, commitment pays off.
I graduated last month.
My bank balance is looking better again, back in the workforce. I am enjoying what I do - life couldn’t be better.
My workouts have been maintained.
Yesterday (to blast away my Xmas dinner!) I did an hour on the treadmill, an hour in the gym (legs!) and an easy walk later in the day.
I am still in reasonable shape – I turned 47 yesterday. My butt is carrying a tad of cellulite and there is a lack of youthful tightness there (as well as my stomach) but overall, – not too bad. Bodybuilding will always be important to me.
Reflecting on 2009, I feel great about ticking off a few really important things in my life. It has been worth it.
But I have not been perfect. There have been times when I have burnt out. Times when I did not enjoy going to the gym for weeks and a few months when I needed space away from bodybuilding.I haven't been to comps this year (except one) and haven't been as supportive as I could be of other BB'ers. I have prioritised work and other things in my life.
Now I need to think about 2010 - I am not sure of my goals yet.
Maybe it is best to just go for that walk and feel good about 09.
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| Training Report Card - 15th November 2009 07:32am
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15th November 2009
Training has been fine although work is busy – just the last two weeks I have been a bit like a train on auto.
I did 5 gym workouts – legs Monday, Shoulders Tuesday, Chest Wed, Back Thurs and then Biceps/Triceps Friday. Cardio has been my usual walk/run in the morning pre-gym and a walk at night on 4 nights.
I am pleased to report that my goals to cut back on those little things that has sneaked into my diet are going pretty well although still some work to do.
Here’s my report card:
Goal and outcome to date:
1. Goal: Cut back on salt:
Outcome: Certainly being more conscious and have cut back. My stomach feels less bloated. Rank: 6.5/10.
2. Goal: Reduce that full fat cottage cheese.
Outcome: Excelled on this one! Have had no full fat cottage cheese. I have replaced this with egg whites and veges for snacks. Rank: 10/10
3. Cut back on cocoa drinks. Goal: One a day.
Outcome: Once again V. Good. Only one per day during the week. Except in the weekend when I guess I do have a few more….but great improvement. Rank: 6.5/10.
4. Goal: Replace one meal of cottage cheese (see 2 above) with a serve of egg whites.
Outcome: As mentioned above – I have been really good. This was my best improvement. I have microwaved egg whites with veges and a mushroom twice a day and it fills me up for a great snack. Rank: 10/10
5.Goal: Once a week, walk on the treadmill for an hour.
Outcome: Yes – did this once last week.
I have to admit I did not do it this week but have maintained my cardio. Rank: 6/10.
6. Goal: Sugar free sweets – they have to go!
Outcome: A bit harder ….I have cut back and some days are better than others …but getting there. 5/10 for this one. Rank: 5/10.
I jumped on the scales last week: weight 58.8kg
Not too bad. I must get my muscle/BF measured some time.
Stomach is a bit soft and I notice that my butt is hanging a bit - so have beefed up those Leg press, squats and butt exercises again at the gym. In my rush in the mornings I have not done them as often. Arms, shoulders and chest looking okay. Not bad for an old chick.
Currently just heading out the door for a bush walk. Yahoo….summer is on its way. |
 Keeping to those workouts |
| Tightening up the diet - 1st November 2009 05:48pm
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1 November 2009
Today I was looking in the mirror – having one of those hard looks, and realising that yes – I am getting a bit flabby around the middle and my arse is a tad softer.
Damn it – is this age? (heading towards 48 in a few weeks …) or have those minor digressions started to add up? Hmmmm – not sure – but it needs to be nipped in the bud.
I do train hard – so it not like I have been a slacker.
I eat clean.
But there are those few days when I eat too much. Also, there are those minor things that have slipped in .....
On the other hand – is this just one of those days when actually I am not fatter but it is just one of my fat days? I actually have always looked like this?
Damn it – I hate these uncertain body days.
What ever ….there is no harm in tightening up the diet – and maybe adding a bit more harder cardio back into the mix.
Here are my admissions and new goals:
1. Cut back on salt – I love that garlic salt and maybe I add too much … (guess my friends will be pleased with that change!)
2. Reduce that full fat cottage cheese - I was addicted.
I know it is still low’ish in fat ….but I can eat too much. Cottage cheese and chives was so yummm.
Goal: 1 serve a day (1/2 small pot) until current rations run out and then it is back to low fat plain only or egg whites (see 4 below). NB: Currently I have been having 2 serves a day.
3. Cut back on cocoa drinks. I know they didn’t have any sugar – I would add sweetener. But I was also addicted. Some days I was having heaps.
Goal: One a day max.
4. Replace one meal of cottage cheese (see 2 above) with a serve of egg whites.
5. Once a week, walk on the treadmill for an hour. I used to do this several times a week and found it more effective for keeping BF low. Currently I am doing a run/walk outside each day for about 30 mins. This is followed by the gym. It simply fits my work schedule better but not sure if it is as good for my waist line.
6. Sugar free sweets – they have to go!
I guess the point is – even when we are eating clean – there are still those little things we sometimes have and before long they become regular items that really add up.
My goal is to clean them out. Habits are hard to break so the next two weeks will be the hardest.Sigh! |
| Labour weekend - 26th October 2009 05:17pm
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26th October 2009
Breaking the routine….
It’s Labour weekend and what do I do? - spend most of the time working. Sure – most of it is necessary – but to be honest, I think you get into a regime that makes things hard to break without guilt. Just like BB’ing.
But what happens – BF rings and says – 'hey – let’s just go for a drive'?
It is SO hard to break the routine – be impulsive – and to make matters worse – I had just had my NO’s and hadn’t been for a walk.
But I took a deep breathe and thought “you know what – this is good for me”. Not sure however as I sat in the car, unexercised and with a good doze of SuperPump under my belt.
But it was nice.
I ate my normal oats and protein powder, jumped in the car and we went to Oakura – which is a great beach area just outside New Plymouth. Tom Cruise and the Last Samurai movie crew stayed there when they came to Taranaki 5 or so years ago!
We then went to the Port and saw the kids with their Dads fishing (not many mom’s in sight – so I think that is how females geta bit of space in their day – send dad, the kids and their fishing rods down to sit off the pier at the port), and then we went to Pukekura Park – this is an awesome place which also has The Bowl – where Stevie Nicks and Fleetwood Mac will be playing in a few weeks.
Below is an old fireplace in Pukekura park where, back in 1840, a captain had his house burnt down in the Maori wars – this chimney was all that was left.
So – no exercise today. I feel a bit torn to be honest - is this good or guilt?
Diet today was oats & protein powder this morning; salad/cottage cheese and chicken at lunch with flaxseed oil plus strawberries.
I have cooked my chicken for the week and also made some WW jellies to keep in the fridge.
Reflecting back on my week I have been pretty good.
Monday
Cardio – walk/run in the morning followed by the gym (legs)
I did leg press and squats – which I haven’t done for ages.
NB: The rest of the week I could barely walk.
I walked okay that night – but the rest of the week became increasingly painful until Friday when things came right again.
Tuesday
Cardio – walk/run
Gym – Back
Evening – walk
Wed
Walk/run in morning, followed by the gym – chest
Evening – no walk as I was at the hairdressers for several hours getting my blonde roots redone (and catching up on all the goss from my hairdresser).
Thursday
Cardio/Walk
Gym – Biceps/Triceps
Calfs
Evening - walk
Friday
Run/walk
Gym – legs – light exercises
Evening – walk
Diet during the week was good – in fact I think there were no protein bar splurges – so kept things good and relatively tight.
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| Life is good - 11th October 2009 02:32pm
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My Thesis and The NABBA Wtn Event
On Thursday night after work I jumped in the car and went to Palmerston North – had meetings the next day – and YESSSSSSSS – have finally been granted my Thesis.
I feel sooooooo awesome – after all these years of studying hard – I am now Dr Anne.
Anyway I had to pick up my Thesis – which had been bound – and drop it off at Massey University.
Then after a catch up with my Chief Supervisor (who has been my guiding light through the whole PhD process) I jumped in the car again and headed to Lower Hutt. Another business meeting, and then finally crashing in my motel unit – sleep !
The weather was terrible but thank goodness I am not dieting hard and competing like the poor BB’ers at the Wellington Regional even which NABBA was holding. Talk about being tough in weather like that and low bf.
The event was brilliant. I am so glad I went down and saw the competitors – Maeve competed and such an honour for me being there, having followed her whole process (posting it on this web site), and then to see her finally see her complete her goal of making it to stage. How inspiring.
I haven’t attended a BB’ing comp for a year – so it was wonderful being there and being part of the support audience.
Driving back later that day after the prejudging, then sun finally shone and it was like life was great.
Today – Sunday – I have been out and about – I went for an early morning walk with the BF, did the grocery shopping, wash, catch up jobs and getting thing ready again for a busy work week.
Life is good.
Below: me with my Thesis - it's done!
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