me -

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

Friday, July 20, 2012

ahhhhhhhhhh

effing falling in LOVE all over again with CrossFittttttttttttt

words can't describe how happy I am to have joined a proper CrossFit box yesterday! :)
ahhhhhhhhhhhhhhhhhhhhh i can't wait to improve!! i actually started getting the hang of Kipping pull ups yesterday which is HUGE for me!

my goal is to be able to master kipping pull ups, handstand push ups and more olympic lifts.

today is rest day as my body is destroyed from this week's WODs.  but honestly i am having to FORCE myself to stay home, i am itching to go to the lunch time class and nail Front Squats

have a good day everyone :):)

Thursday, July 12, 2012

A dog's purpose

Just found this online and thought I would share. I know dog lovers will appreciate :)
SO beautiful



A Dog’s Purpose

Being a veterinarian, I had been called to examine a ten-year-old Irish Wolfhound named Belker. The dog’s owners, Ron, his wife, Lisa, and their little boy, Shane, were all very attached to Belker, and they were hoping for a miracle.
I examined Belker and found he was dying of cancer. I told the family we couldn’t do anything for Belker, and offered to perform the euthanasia procedure for the old dog in their home.

As we made arrangements, Ron and Lisa told me they thought it would be good for six-year-old Shane to observe the procedure. They felt as though Shane might learn something from the experience.

The next day, I felt the familiar catch in my throat as Belker’s family surrounded him. Shane seemed so calm, petting the old dog for the last time, that I wondered if he understood what was going on. Within a few minutes, Belker slipped peacefully away.

The little boy seemed to accept Belker’s transition without any difficulty or confusion. We sat together for a while after Belker’s death, wondering aloud about the sad fact that animal lives are shorter than human lives.
Shane, who had been listening quietly, piped up, “I know why.”

Startled, we all turned to him. What came out of his mouth next stunned me. I’d never heard a more comforting explanation. It has changed the way I try and live.

He said, “People are born so that they can learn how to live a good life — like loving everybody all the time and being nice, right?”

The six-year-old continued, “Well, dogs already know how to do that, so they don’t have to stay as long.”

Live simply.
Love generously.
Care deeply.
Speak kindly.

Remember, if a dog was the teacher, you would learn things like:
  • When loved ones come home, always run to greet them.
  • Never pass up the opportunity to go for a joyride.
  • Allow the experience of fresh air and the wind in your face to be pure Ecstasy.
  • Take naps.
  • Stretch before rising.
  • Run, romp, and play daily.
  • Thrive on attention and let people touch you.
  • Avoid biting when a simple growl will do.
  • On warm days, stop to lie on your back on the grass.
  • On hot days, drink lots of water and lie under a shady tree.
  • When you’re happy, dance around and wag your entire body.
  • Delight in the simple joy of a long walk.
  • Be loyal.
  • Never pretend to be something you’re not.
  • If what you want lies buried, dig until you find it.
  • When someone is having a bad day, be silent, sit close by, and nuzzle them gently.
There comes a time in life, when you walk away from all the drama and people who create it. You surround yourself with people who make you laugh, forget the bad, and focus on the good. So, love the people who treat you right. Think good thoughts for the ones who don’t. Life is too short to be anything but happy.

Wednesday, July 11, 2012

Day off #2

Day off # 2 was a Saturday

 

since we went to bed late, we also woke up late :P 10am is the BIGGEST sleep in i have done in a veryyyy long time.  
usually 6am is a sleep in for me so i felt like the day was almost gone when i looked at the clock and it was 10am haha

but since it was our days off, i didn't panic too much and just appreciated the sleep

 

after our breakfast, nick & i hit the gym at lunch time.

we didn't really have a set plan to do today so it was a random workout

for a while now, i have wanted to start setting benchmarks for Crossfit workouts

here was the first one:

 

the prescribed weight for girls is 29.5kg (Thrusters).  I have done 25kg before but wanted to take this workout easy so i can keep stepping it up. that and i wanted to get my form downpat.

 

this WOD is for time, and it is NOT as simple as it looks :/

Here is my first attempt at it:

21-15-9
Thrusters 15kg
Assisted pull ups
TIME: 3:23.3

yay for getting it under 5 mins :) and even under 4 mins :)

next time I will be increasing my weights, and throwing in some unassisted pull ups but i know it'll slow my time down. oh well then i can work on speed once i have my form and weights perfect 

nick also set his benchmark for this wod


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

 
 
 
 

 the next Benchmark wod was "Diane"

 

THIS ONE KILLED

the recommended deadlift weight for women was 70.2kg
i know my one rep max is 75kg so i wasnt gonna straight away attempt 21-15-9 reps on 70kg lol

here is my workout:

FOR TIME
21-15-9
 
deadlift 50 kg

Decline push ups


Time: 3:58.1

YES under 4 mins again :):)

my adjustments for next time... more weight and probably more decline on my push ups.  I am practising hand stands whenever i can.  I can climb my feet up on the wall and do a push up no problem. but to do 21-15-9 reps... um yeah not happening at the moment lol.  right now i am practising flipping on to the wall and getting used to that feeling. then i will move on to the push ups.

i love being able to see slow improvements :) cant wait to try this again and go heavier with weights

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

 

 


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

afterwards Nick and I quickly did some heavy leg drop sets with the Leg press and Leg extensions (it hurt) and i did my cardio 25 mins and we left. We get so caught up with talking to everyone at the gym (it's such a social place) that we don't notice the length of time we spend there  

we had an awesome time. i know people don't get how being at the gym can be awesome, but if you have met nick and I, you know that we are lost without our exercise haha

p.s. the next day i was sore all over. this is why i love Crossfit. u don't need 3 hour long gym sessions to change ur body. under 4 mins for a workout and i was sore?? i'll take it :)



after the gym, nick went off to fix his motorbike and do manly things whilst i killed time harvesting lemons. sounds random just typing it lol

came home and it was almost dark.  we whipped up a quick dinner: scrambled eggs!! 

whenever u have eggs in the fridge, you have a meal.

 

I added avocado to mine, for some extra good fats and also drank my Pharmagreens for more nutrients

 

This is nick's messy plate. he had Burgen bread with his dinner because he is a guy and has a fast metabolism :P

afterwards we were pretty pooped so we just headed to bed and watched Batman The Dark Knight. 

/end Day #2 of Days Off :)

 
 



 
 

Monday, July 9, 2012

July 9, 2012

More photo cleanout....


 

(note the kid's bowl again haha)

one of my snacks:
greek yoghurt/cinnamon/coconut chips/mixed roasted nuts

 

these are the coconut chips I bought from the supermarket. they're less than $2 per packet, low calorie and adds a nice crunch/flavour to snacks or in your morning oats or sprinkled on cereal 

 
 


 

Day off #1

Nick & I have taken the last Fri, Saturday, Sunday & Monday off just to relax and unwind and be out of routine for once.
We've both enjoyed our days off even if we didn't go anywhere special.  Little things <3

Day #1 - FRIDAY

Our day started bright and early, dragging ourselves out of bed at 5am (didn't I just say we were supposed to relax haha)

 

BUT there was a method to the madness... we were planning to smash out a Heavy chest workout, then shower at the gym and drive to Rocky for a day of shopping and massage :D

 

what at AMAZING start to the day. It was totally worth it waking up early.  The workout was awesome AAAAAAAND i beat my personal record for Bench Press
My previous record was 40kg for 3 reps (or was it 2??)

but on Friday I managed to do 2 reps on 42.5 kg YAYYY i know it doesn't sound too impressive but that is almost my body weight!!!
so i'm proud as punch :) ^__^

Nick also set a new Personal Best for his bench presses

3 reps at 110kg!!!
so as you can see, setting Personal Bests at 6am in the morning was pretty frikkin awesome


 

afterwards we quickly showered, vacuumed and washed my car then drove to rocky.

there was lots of silly singing involved and long chats about anything & everything

 

we also may or may have not taken photos whilst waiting at the road works :P

 
 
got to rocky, and instantly headed to the food court haha we were starrrrrrrving

our favourite place... PULP!!!!!!! omg they make the best food

sandwiches/wraps/grills/smoothies/juices/coffee
with like a million combos of fillings and fruits and arghhh 

 
(how cute is that idea)


For lunch I had:
A smoothie made with banana/strawberries/low fat yoghurt/coconut milk

and a salad made with:
grilled haloumi/pumpkin/roast beef/jalapenos/roast capsicum/olives and garlic sauce


we walked around a little bit then bought a protein ball from Boost Juice and sat down for a coffee at Zaraffa's

 

o.m.g.
These protein balls were amazing

we also ended up getting a half hour back massage at a place called Magic Massage

holy shit. relaxing.. then painful.. then relaxing.. and then pain all over again but we walked out feeling light as a feather and our backs definitely not as knotted and screwed up as before.  Definitely needed this :)

 
we shopped around a bit more before going home and attending Louie's farewell drinks at the gym where I work. Louie has been at the gym for 25 years now and she is moving on to a different job so it was a sad goodbye! but definitely still a fun night.  Rach (another trainer at work) and I dressed up in 80's gym gear to provide some laughs :P

 

sexy right!??

 

rach has this pose down-pat haha

 

gonna miss you Lou!!!

 
 WE WORK OUT! 

such a great night :)

BUT it wasn't over yet ...Nick and I ended up getting subway for dinner then catching the late session of The Amazing Spiderman

 

it was, indeed, amazing.

...day started at 5am... ended up at midnight... we were pooped but extremely happy. Great start to our 4 day weekend :)


 

 


 
 

Sunday, July 8, 2012

July 8, 2012

Part 2 of my photo clean out :P

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


my amazing partner who has been working so hard with his goals. so frikkin proud at his life transformation.  <3 He inspires me every day 


 

the power of positive thinking = AMAZING. it has honestly changed my life & gotten me to where I am today

Yes, I used to be that little emo girl with my screamo music (which I still love by the way haha), the long emo fringe, black nail polish and sulky outlook. I even self-harmed. I saw everything as stupid, or if it was something good, I would find a way to see the BAD.
meh, what an exhausting way of thinking! i was miserable. 

It's been a long journey to finally love myself and think positively. and learning to forgive has been huge as well.
will never look back and the only time I do, it's to see how far I have come :)


 
 

HOW CUTE IS SHEEE haha all snuggled up <3

----



 

Okay, this was a curious invention

I read from a food blog that you can make an awesome pancake with 3 ingredients:

1 banana
1 egg
peanut butter

blend all ingredients and cook pancake style

so of course I had to try it! the photo she had was awesssomme (shes an experienced cook and I'm not)
well as you can see, my "pancake" turned all scrambled because when I went to flip it, it BROKE :'(

don't be fooled by its appearance though, it still tasted really yummy!
 even better when topped with sliced strawberries, with a dollop of greek yoghurt ;) it made for a good snack

i'll have to attempt this again and see if i can actually make it look like a pancake *sigh*


----

 

One of my past snacks:
tuna
mandarin
mixed roasted nuts
cup of tea

------------------
 

ABBSSS <3

 

random fact about Jardan #55
... I like eating olives straight out of the jar

Yes, I know it's weird.  But seriously, I have to control myself around these things.  I will eat the whole bottle if I could :/

-------


another healthy Takeaway option

If you live in GRock then you know that there's not too many places out there with great fast food (healthy ones anyway)

this was my lazy dinner one night
Subway Salad with EVERYTHING
and sliced chicken
then I added avocado when I got home

It was HUUUUGE & satisfying :)

-------

 

Last photo for this post...

<3 her shoulders. Motivation :)

have a good night everyone!
 
 
 
 





Filthy Fifty


holy hell !
what an awesome workout

today I did the Filthy Fifty with a group of friends

I modified some of the exercises, timed myself, and set a benchmark for the future.

Here is my workout:

FOR TIME

50 box jumps (I did 24" box)
50 Assisted Pull ups
50 Kettlebell swings (12 kg)
50 Walking lunges
50 Hanging Leg Raises (originally Knees to Elbows)
50 Push presses (15kg - I beat the Rx weight of 13.6!)
50 Full sit ups (originally Back extensions)
50 Wall Balls (4kg)
50 Burpees (proper ones, with the push up at the bottom of the movement)
50 Double Unders

My time was 27:10 which i was FRIKKIN happy with! 
On Monday, I did this workout but split it into 2 rounds of 25 reps and my time was 36:37 
so i was very proud being able to do the whole 50 reps and beating my previous time :)

Next time I do this workout, I will probably add some unassisted pull ups in there,
also I will start practising my Knees to Elbows
Do Back extensions instead of sit ups
and also go to 6kg for the wall balls (6kg is the Rx for women)

 

P.S. I can do these ring push ups :):):):)

I am pooped but it was a great WOD! can't wait to increase weights next time ^__^
 


Monday, July 2, 2012

July 2, 2012

need to do a clean out of photos that have accumulated on my laptop but haven't had a chance to make it onto my blog due to busy schedule :P so this bloggy will be a random collaboration of health photos i have taken...

 
this was taken during my morning run last week

the photo doesn't do it justice but it was such a fresh & crisp morning because the rain had just cleared & the sky was just turning blue

 

earphones in, zoning out
actually, truth be told I ended up taking my ear phones out and just listening to my footsteps and my breathing and just nature

cheesy but totally relaxing

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

 

one of my all time favourite snacks:
banana on rye bread with natural peanut butter! with some honey and cinnamon

strawberries

a nice cup of tea

arghhhh just typing this makes me crave it

 

I need to have this again! so filling & healthy

the other week this was my lunch:

left over cajun chicken
steamed veggies
half a small avocado
cayenne pepper/bbq sauce
protein shake

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

 

yes I did steal a kid's bowl :P

yummy dessert that always satisfied my cravings

Natural yoghurt with ABC (almonds, brazil nuts, cashew) spread

i think i ended up adding half a scoop of choc protein powder too just to boost satiety points :)


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

 

last week I bought 2kg worth of chicken breasts from the butchers

this is me attempting to cook it all in one go

cajun seasoningggggggggggggg obsessed


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

 

saw this on the Crossfit official Facebook page

and it's so true, I need to remember this more often when i am dying through a workout and feel like giving up


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

part 2 coming up later on... still have a stack of photos to upload !!!!