me -

everything & anything that motivates me to be healthy.... day in, day out.

Friday, June 29, 2012

Serenity

I <3 outdoor runs.


 

Workout 29 June

 

Since I don't feel like driving all the way to the gym today, I'll do my own workout at home.

30 min run

then 

10-9-8-7-6-5-4-3-2-1

Burpees
Squats
Push ups

(for time)

EDIT: after I realised that I haven't had a rest day in 5 days, I took it easy today. 20 min run and stretches instead of the workout above.  so took an Active recovery day :) it was still a great quick run and I felt awesome.  Smashing gym Saturday and Sunday


June 29, 2012



have been obsessed with herbal tea lately... more than usual :P soo good & refreshing. not to mention packed with nutrients :)

Noted Benefits of Herbal Teas

[link]

Firstly, it is important to note that there is a huge array of herbal teas available on the market – each one designed to have a specific therapeutic or medicinal benefit.  However, there are some general benefits that can be obtained from herbal teas, and these include:
  • achieving a more calm and relaxed state of mind
  • supporting heart health
  • aiding with stomach and digestive problems
  • providing cleansing properties for the body
  • promoting energy and wellness
  • nourishing the nervous system
  • strengthening the immune system
  • providing antioxidants to the body
  • boosting energy levels and invigorating the body
  • relieving stress
  • helping to avoid colds
  • stimulating the internal organs
  • promoting a good night’s sleep
  • it is caffeine free and tastes great 
 

 

i. want. those. abs. :)

I got to sleep in today till 6:30am which was really nice, after having 4 days in a row of 5am shifts.  Though i still feel like I can SO go back to bed right now.  But I really don't want to waste the day so I still got up early. It's crazy how 6am is a sleep in for me!

 

Yesterday I worked in the morning, came home and basically crashed. I felt like a ZOMBIE. I am house sitting for my parents at the moment & their dog (though gorgeous and beautiful and cute) WON'T. STOP. BARKING. it just paces around the yard hyperactive. 


anyhoo brekky yesterday was my rye toast/peanut butter/banana/honey combo and a homemade mocha

lunch when i got home was:

a protein shake 
3 egg omelette with spinach, rocket, chilli flakes & parmesan cheese



 

I topped my omelette with some tomato salsa

 after gobbling this down, i passed out on the bed for a good hour and a half.

then i had to drag myself out again because it was gym time :)

after the gym, visited ASN because Nick needed a new tub of Xtend, stayed for a chat with the boys then rushed home to cook dinner

on the menu:
Moroccan Salmon
Steamed asparagus & broccolini

 

It was soooooo good, i haven't had fresh salmon in a while & canned ones just do not compare. 
this dinner was so quick and easy. 
I used Masterfoods Moroccan seasoning which you can buy from the supermarket herbs & spices aisle

yummm

 

 

hope you guys have a good day, the weekend is almost here!!!!

looking forward to my bestie's baby shower and.. (randomly).. Pash party afterwards haha should provide some good laughs :)

 

 

 
 
 

 

Wednesday, June 27, 2012

Bootcamp

here are two clients from the bootcamp I am running at the moment
thank you so much for the kind word ladies :) I really appreciate it and it's comments like these which will keep me going xx






Tuesday, June 26, 2012

Abs

can this be!?

ok i had to bend and twist and i felt like i was contorting my stomach in weird ways BUT it seems when i go through this effort, some definition shows :) unfortunately it's too much effort to walk around like this all the time lol


June 26, 2012


this morning I ran my second last bootcamp session... it ends on Thursday! :(

then i did a workout which was apparently Plyometrics according to bodybuilding.com but i just saw it as a legs workout

here is the full workout:

Warm up 5 mins

30 dumbbell squats

3 x SUPERSET
Split squats 15 reps
Walking barbell lunges 40 steps

3 x TRISET

Squat jumps 15 reps
box jumps 20 reps
walking lunges (I did stationary barbell lunges) 50 reps (25 each side)

Leg press drop set,
1 heavy set to failure 5 plate changes

then did fat burn cardio afterwards as always :)

i am really enjoying cardio at the end of the workout.  it gives me time to just zone out but get a sweat up and burn some extra calories post workout

 

 

 

how YUM does that salad look!




--------------

photoshoot is only 5 weeks away! I am actually feeling pretty damn amazing. 
after my "4 week slump", I re-adjusted my eating and added some carbs back into my diet.
 i dont feel so deprived anymore and i have more energy but I think I am still toning up :)
much happier this way.   interestingly, I haven't craved starchy carbs much at all and my cheat treats are sort of a fortnightly thing now. and it's not even chips anymore which I used to crave.  now it's more like wine haha WHICH IS WEIRD im not much of a drinker at all!
maybe now that I say this, i will want my chippies haha sigh




 bathroom selfies again this morning. I felt very fresh, happy, motivated and bright so obviously that called for a flex pic haha

okay i'm off to plan some workouts, nothing to exciting today!



Monday, June 25, 2012

Upper body sesh!!


Smashed upper body today!! the day hasn't even ended.. and no joke, I am already sore! so I am currently downing my Xtend :)

also my abs are aching from yesterdays double circuit YAYYY :)

UPPER BODY

triset #1
(all of the exercises are 3 sets of 15)
pull ups
bent over barbell rows
cable straight arm pull downs

triset #2
reverse close-grip pull downs
one-arm dumbbell row
seated cable rows

giant set (this set particularly BURNEDDDD I looove shoulders)
dumbbell shoulder press
dumbbell upright row
dumbbell lateral raise
dumbbell rear delt raise

Superset
seated triceps press
dumbbell bicep curl

then I finished off with 20 mins of fat burn cardio :)

if you are wanting to try these routines out but are not sure of the exercises, google them! there's heaps of exercise demos out there.  I wish I had the time to type up the technique for every single one. i would do it if I could! but again, it's so easy to look up on the internet, so you really don't have an excuse ;)

 

 

had a busy day today... 5am shift.. tried out Get Active at the gym so I can practise being in time with the music as I am considering getting my Body Pump qualifications in August EEEEEEEEEEP

had a PT client at 6am, then a fitness program at 10am then did my workout, groceries and upgraded my iphone to a 4S 
i feel like i caught up with technology haha. 

Plyometrics tomorrow + instructing bootcamp. second last sesh with my team :(

have a great night everyone xx

 


Sunday, June 24, 2012

June 24, 2012


HOTNESS

My workout today:

12 min AMRAP (as many round as possible)

6 seated box jumps (friggin AWESOME!)
6 thrusters 20kg
6 bar facing burpees

yeouch.  great to get back into crossfit :)
then did 2 ab circuits and 20 mins of fat burn cardio

Dinner tonight was
cajun chicken with steamed veg
on the veggies I drizzled some balsamic vinegar

sorry about the blurry photography :P

 

my wonderful gf gave me a container of ABC (almond, brazil nut and cashew nut) spread

thank you thank you thank you

i have been having the HARDEST time trying to control myself around it

 

as you can see I am two days in and almost at the bottom of the jar


 off to sleep and then 5am shift tomorrow
then Upper body workout

niiiiiiight xx

Legs workout 22 June

Holy burrnnn. I wasn't feeling too well last Friday but I still went to the gym and did my Legs workout.  For some reason I was very light headed and just kept feeling like I was about to spew ... I think I was starting to get sick.  I pushed through it and just made sure to scull my Pharmagreens & green tea when I got home. and also overloaded on veggies (more than usual... spinach, rocket & avocado).  It worked!! ....... I feel heaps better and it gave my body more of a chance of fighting the cold/flu off.


 

Here was my workout last Friday:

SUPERSET
3 x 8
heavy squats
dumbbell plie squats

SUPERSET
3 times
15 squat jumps
8 stiff-legged deadlift

SUPERSET
3 times
15 leg press
30 steps walking barbell lunges

SUPERSET
3 times
12 lying leg curls
12 each leg stationary dumbbell lunges

SUPERSET
3 times
10 leg extensions
10 seated leg curl

Last exercise:
100 barbell squats

then did 20 mins fat burn cardio

 

I am nice sore the day after...and the day after that... :):)

 


Friday, June 22, 2012

My happiness

is these two...

could not be more blessed with a better man.
and an amazing cute puppy dog who is so loyal and sweet

mushy post this morning :)


Monday, June 18, 2012

June 18, 2012

 

Dinner tonight.

Was too lazy/tired to cook so Nick and I got Souvlaki Hut takeaway

I got the greek salad with added chicken.  See, takeaway can still be healthy :)

In my shaker is my recovery drink, Xtend in watermelon yummy 

June 18, 2012

hahahahahaha


 

 

I DID ITTTTTTT I did a crossfit workout after my 5am shift

2 rounds:
40 push ups
40 cal row
40 wall balls
40 double unders
400m run with weights

it took me about half hour or so and I was half asleep when i started but deffffinitelyyy felt the burn

 
 this is what I want to do all dayyy. just cuddle up with a book, a heater and minimal clothing haha.

 

strawberries as snack today, yummmmeh and healthy too 

BENEFITS OF STRAWBERRIES

Diet
One cup of strawberries contains over 13% of the RDA of dietary fiber, yet only 43 calories. The dietary fiber in strawberries helps to keep digestion regular, as well as lowers blood pressure and curbs overeating.


Antioxidants
Strawberries contain a chemical compound called phenols. Anthocyanin, a particular phenol abundantly found in strawberries, lends the rich red color to the fruit. Though anthocyanin is known to have antioxidant properties within the fruit, it is debated as to whether the antioxidant agents in anthocyanin-rich foods can be absorbed into the body once digested. Fortunately, however, it is known that when anthocyanin-rich foods are consumed, the body's uric acid levels increase, which serves as an antioxidant agent.


Anti-Inflammatory
The phenols in strawberries also fight against many inflammatory disorders, such as osteoarthritis, asthma and atherosclerosis, by inhibiting the enzyme cyclooxygenase (COX) in the same way that the drugs aspirin and ibuprofen do. Strawberries, however, do not carry unwanted side effects like stomach and intestinal bleeding.

Anti-Cancer The combination of antioxidant and anti-inflammatory agents found in strawberries is well-known to fight against the onset of many different forms of cancer. Thanks to the vitamin C, folate, and the flavonoids quercetin and kaempferol that they also contain, strawberries are a delicious defense against potentially cancerous cells. 



Healthy Eyes
The Archives of Opthalmology recently published a study in which three or more servings of strawberries (and other fruits) per day can decrease the possibility of contracting age-related macular degeneration by over one-third.

The Vigorous Vitamin C
One cup of strawberries contains an incredible 136% of the RDA of vitamin C, an effective antioxidant that can help lower blood pressure, ensure a healthy immune system, and ward off the development of age-related ocular diseases, such as cataracts and macular degeneration.



Magnificent Manganese
One cup of strawberries contains 21% of manganese, an essential nutrient that acts as a powerful antioxidant and anti-inflammatory agent. By increasing the levels of superoxide dismutase (SOD), the enzyme responsible for protecting mitochonrdria exposed to oxygen, manganese not only helps to fight the battle against free radicals and oxidative stress, but also lessens cellular inflammation -- another cause of numerous cardiovascular diseases.

Bone Health
Manganese is also great for the bones, helping in bone building and maintaining proper bone structure. The potassium, vitamin K, and magnesium in strawberries are also important for bone health




planning my bootcamp now, then dinner and SLEEP. 


Sunday, June 17, 2012

Full Body

 

My full body workout I did on Saturday
(from Bodybuilding.com)

nice and simple workout

Warm up

Push press 3 x 10-12
Deadlift
Barbell bent over rows
Lat pulldown
Stiff legged barbell good mornings
dumbbell rear lunges (i used kettlebells)

25 mins of cardio

 

June 17, 2012

okay, so I didn't end up doing that CrossFit WOD I posted but instead joined Nick in a Heavy chest day :)



here's what we did (in brackets are my weights):


Warm up: 3 x 8-10 of Cable pec flies

SUPERSET
4 x 6-8
Incline dumbbell pec flies (9kg)
Incline barbell Chest press (30kg)

SUPERSET
Flat Bench Press 4 x 6-8 (first 2 sets were 30 kg... my last 2 were 40 kg!!!)
Wide push ups 4 x 8-10 (body weight)

SUPERSET
Cable underhand chest press 4 x 6-8 (worked my way up to 23kg)
Tricep push ups 4 x 8-10 (body weight)

then I did 15 minutes of Cardio (fat burner)

 

awesome workout! he really pushed me and I'm so proud to set my PB for flat bench press :)

My goal is to be able to bench press my Body weight, only 8 kg to go!

 


For dinner, we had:
lean beef mince
turkey minced
diced tomatoes (canned, low sodium type)
fresh chillis
italian herb mix
spinach and rocket mixed in

yummmmmooo

for dessert, I am having...

 

I will attempt the CrossFit WOD tomorrow! If I have energy after my 5am shift siiiigh

It's been a nice weekend :)

 
I feel like I am back on track again