Yearly Archive for 2008

I managed an additional 5kg on my Corner Presses and Rows this time around (ie since the last time I did this same program back about mid year).  I was grunting each rep out and even had one of the other gym goers comment that I ‘must be working hard’.  This is a great workout, particuarly the tri set at the end – I was gasping for air after collapsing on the last rep of my T Push Ups!

Dynamic warm up consisting of band pull downs, band pull aparts, band shoulder presses, DB External Rotations, Push Ups, Face Pulls, and a few other things.

Superset (3 sets of 8 )

Supinated BB Row

BB Bench Press

Tri-Set (4 sets of 7, 7 and 3):

BB Corner Press

BB Corner Row

T Push Up

My back has been really sore after my rack pulling session.  It was much improved today, but I still went to my chiro.  My goodness I thought my back was going to break when he crunched my upper thoracic region.  It hurt!  So in a few days I should be right.  Am meant to deadlift again tomorrow but I will be giving that a big miss!  My legs and in particular, my bum, is excruciatingly sore after my workout the other day.  Lunges will always do that to me, particularly walking ones.

Well one more day until the madness ends for 2008.  I don’t know about everyone else but I find it so disruptive to my schedule!

The programs just keep coming in – we are fully booked (read OVERbooked!!) for 5th January.  I have quite a few enquiries yet to respond to in my inbox.  And, we have an article out in the WHO Mag at the end of the week, so I can’t see it slowing down any!

I’m going to post an article by Craig Harper which should get everybody thinking.  Visit his blog site at www.craigharper.com.au for more inspiring stuff!

If you’re a regular visitor here at me-dot-com then you would know that I’m not a fan of the traditional New Year’s Resolution. As a rule, they rarely lead to long-term change. Each year about four million Aussies (twenty percent of the population) start a diet on January 1, all with the same objective – to lose their (excess) weight and fat forever. Both scientific research and those things behind our eyelids will tell us that (1) most people will maintain their new behaviours for less than a fortnight (some, less than a day!) (2) very few people will lose the desired weight/fat (achieve what they set out to) and (3) even fewer will keep it off (less than two percent).

Mastering the Mind

Do these people actually have the potential to lose the weight and keep it off? The vast majority, yes. Will they? Probably not. Why not? A range of reasons, but the common denominator is that in some way their psychology will get in the way of (limit, handicap, sabotage) their physiology. They simply stop doing what they started. Great at starting, crap at persevering and ultimately getting the job done. Their mind is the problem and their body is the consequence. For many of us, the external is merely a reflection of the internal. This is the point of the lesson where you can be enlightened or offended; it’s a choice. For the majority, obesity is a symptom (physical consequence) of underlying emotional and psychological issues. Master the mind and you’ll master the body. In order to create different, we need to do different, yet far too many of us are creatures of habit and repetition. If we take the same mindset into the weight-loss process (the one that didn’t work the last fifty times), then we’ll produce the same result; failure.

Not Just Another Resolution

If you’re goal is to change your behaviour for a week or three, lose and regain some weight, get even more frustrated than you are now and to continue on with the stop-start cycle you’ve been on for years, then another traditional New Year’s Resolution is exactly what you need. However, if you would like your next weight-loss (health/fitness/lifestyle/diet) resolution to be your last, you might want to pay attention to (and implement) the following advice…..

1. Don’t try to change fifty things at once. The more things you try to change in a short time frame, the less likely you are to change anything over the long term. Life ain’t a hundred metre sprint and changing your life (body, thinking, habits, diet) ain’t a two week process. Pace yourself and don’t try to undo ten (twenty, thirty, forty) years of less-than-desirable habits, behaviours and results by next Tuesday.

2. Don’t make stupid resolutions. Blokes are champions of the ridiculous. Stop letting your big fat ego get in the way of your brain. Set goals which are logical, practical and maintainable. Not everything is a competition, not everything needs to be hard core to be effective and sometimes what you need to do (to create forever results) will not be what you want to do.

3. Create an accountability system. Once the excitement, the motivation and the initial momentum subside (and they will), what will keep you doing what you need to do, to create the change you want to see in your world? What will keep you committed and proactive while others are throwing in the towel? Why will it be different for you this time? Why will this be your last resolution (of this kind)? If you don’t know, you better find out fast.

4. Remember what you did last time? Don’t do that again!! Same produces same. Yes we are creatures of habit and repetition; we do what’s comfortable and familiar – even when it doesn’t work. Don’t do what’s comfortable, do what works.

5. Work in four week blocks. Here’s my practical tip for the day. In my experience (working with people to change outcomes in their world), the four week time frame is long enough to produce significant practical change but also short enough for us to stay focused, motivated and in the game emotionally. Of course we’re all about creating big picture results and long-term change but breaking the big process down into a series of twenty eight day game plans seems to work for most people.

6. Weigh up the cost. For some people, the ‘idea’ of change is far more appealing than the practical, physical process. That is, the theory is far easier than the reality. I’ve met many people who simply don’t want it enough (whatever it is). In fact, what often determines success or failure is the ‘want’ factor; a person’s level of drive, desire and commitment. Everything in life has a price (money, time, emotion, physical energy, pain, discomfort, risk), you need to decide if you’re willing to do what needs to be done (to pay the price), to achieve what you want to achieve. And as I’ve said too many times on this site, if you want to create exceptional outcomes, then you must be prepared to do exceptional things.

Okay, get busy.

I’ve noticed lots of people talk about food constantly on their blogs.  I also notice that many of these same people are constant dieters, but not really making many inroads into their weight loss or food control goals.  I know journalling is supposed to be good for you, but I’ve started to wonder, are some people  focusing too much on the food aspect and is this actually harming some people more than helping? 

It’s interesting, but I never journalled my food intake for my first year of competition.  I knew what I  had to eat, and I ate it, simple as that.  There was no point to journal because I followed my plan and ate what I was supposed to.  Journalling food, feelings and whatnot, can be very time (and energy) consuming.  We are supposed to use it as a way to keep ourselves on track when dieting or following a nutrition plan but I constantly see people start a blog food journal and journal until something goes wrong.  Then you don’t hear from them again for a month.   So, in this instance, what point is this journal?  I think if you do it as ‘matter of fact’ and don’t get too caught up in the nitty gritty, and don’t berate yourself if you ate an apple instead of an orange, then journals have their place.  I journalled my food for awhile back in 2001 and my goodness what a shock I got when I read through it awhile back.  To see the tiny amounts of food I was trying to survive on back then really shocked me!  So that served a purpose for me – it clearly shows that you need to eat to become or to stay lean.  I’m heavier, and quite a bit leaner now than I was back then – and I eat a lot more food!

So, if you are going to do it, make sure you have a purpose for it, make sure you follow through with it - that you journal the good with the bad so you can learn from it.  Most of all leave room in your brain for something else besides food and what you are going to eat, or what you have eaten – for if we don’t, this is how we become (and stay) food obsessed (which is just what many food journalers are trying to avoid)!  Just be careful and make sure that you are actually benefiting from it.

I should actually write a lot more about food than I do because it is my ‘job’.  It’s just that I deal with it every day so I like to give my brain a break from thinking about it, for the reasons I mention above.

On that note, here’s my food journal for the last couple of days:

Way too much

And here is what I know I have to do:

Tighten up my diet (ie eat less food, eat clean food), and exercise consistently. 

Yep it really is that simple!  I don’t like crowding my head with too much minutia   But, my point I suppose is that people tend to overthink things and make things too hard when they are not.  Get in and do what has to be done, no excuses!

I felt like a big fat pudding at the gym today (reason being above).  I sit there in between sets and wonder if people can tell I look like a big puffer fish.  Although my shoulders actually looked huge due to the extra glycogen my muscles were carrying   I actually got up at some ungodly hour today (4.30am I think), and decided to go for a cardio sesh outside at 6.30am.  It was unplanned, and was really nice out.  Then, I trained at 10am.  I rack pulled today – wasn’t happy with my form for the first 2 sets, so I reset myself and did 80kg for 2 sets of 8 (in good form) to finish off with.  I am trying to build up again to deadlift some good weight.

Well I might just go have a shower and then maybe a little nap, or, first I might clean up some of this laundry that has piled up over the last week.

I hope everyone had an enjoyable Christmas and is ready to get back into the swing of things with some new goals for 2009.  I have lots I want to accomplish next year.  More on that in a later post.

Here’s a few holiday snaps… 

First and most important (tongue in cheek) – weight gain:

When I left – 117

Day I got home – 125.4 (ouch!!)

17.12.08 121.4 better

18.12.08 120.0

Today 117.4

So the weight itself has barely changed but there is a layer of fat there that wasn’t before!  I got hold of a new supplement out, it’s manufactured in Australia, and completely legal of course – based on Ayervedic medicine.  This product is getting RAVE reviews for fat loss and lean tissue gain, from not only bodybuilders but professional athletes as well.  In testing it has worked for everyone - the manufacturer is pretty excited about this product.  He says it is ’the perfect transformation supplement’.  I’m testing it, and will definitely be adding it to my range of supplements if I’m happy with it!  If anyone is interested in the product prior to me releasing it on site, please email me for details.  

I’m sitting here drinking my coffee with a pottery mug I bought in Cancun – it will serve as a reminder for me as to how good the coffee is over here Kitty, I’m hearing ya!  Thanks for stopping by my blog

So, what a nightmare of a trip home!  I feel somewhat ‘yooman’ (Kath and Kim) today.  Our trip was 20.5 hours sitting in planes, as well as another 10 or so hanging around airports.  My ass was so numb nothing I could do to help.  I was stuck in a middle seat and didn’t like to disturb the lady sitting beside me too often.  My feet, ankles and calves were swollen up and hurt just from having my knees bent for so long.  And because I was probably severely dehydrated, along with having eaten a massive amount of carbohydrates and crap food.  That is why I was a puffer fish on the scale when I got home.   I had about 4 hours sleep on the trip home, and since getting home, I had 5 hours sleep the first night, and 5 the second night.  Last night I actually had a decent night’s rest, though I was waking every couple of hours.  My aim was to do cardio the day after arriving home – pfft.  Yeah right.  I felt like a dead dog.  Even felt kind of sick, and same yesterday, though, I forced myself (a bit too strong a word, as I really wanted to go, just felt a bit dodgy) to go to the gym and train.  I actually trained really well.  Did pyramiding sets, and just one exercise per muscle group.  12, 10, 8, 6, reps and sometimes 4 and 2.  I lifted pretty heavy.  I did my 2 reps of squats at 65kg.  So today is cardio day, and I must get out there soon.

I’ve been trying to get on top of work since arriving home – been very productive and almost there.

Well at 75c (USD) per minute there won’t be any day by day updates like on Carolyn’s blog!  I’ve logged on just to download mail on 2 occasions, and it’s already cost me over $20USD.  Madness.  It’s actually forcing me to take a break!

So, here we are!  We arrived in LA after a pretty long and uncomfortable flight – a princess Cruise rep greeted us at the airport which was good and put us on the shuttle to the Marriott.  Our room was ready when we got there which was awesome, so we just hit the sack and slept for 4 hours.  Got up, down to the bar to proceed to get into holiday mode.  Started with a margarita, followed by another J  I am in love with the top shelp margaritas that are finished off with Grand Marnier – yum.  Thankfully by now I’ve discovered they can make sugar free ones, not that it’s going to make much difference methinks!  The first night in LA was quite fun actually, Damien was in his making friends mode and talking to everyone that walked by so we met some interesting people!  Had an “Only in America” moment on the first night.  There was a Sci-Fi convention on at the Marriott and let me tell you, there were some absolute freakers there.  If you think that’s harsh, well, what else do you call someone wearing a cape, an alien cap, and a big fluffy tarantula on a leash????  And this was but one example.  We chatted to this guy outside and Damien asked (in jest) if he was here for the Sci-Fi convention.  The guy scoffed and said (insert American accent)” No way, I’m not with any of those damn freaks.”  We were still a bit weary so we decided to have dinner and get some more zzz’s.  We ate at a sports bar in the hotel and the food was delish.  Very bad for us though.   Damien had baby back ribs – he can’t get enough of them, every time they are on the menu he can’t look at anything else.  I had a chicken quesadilla – yum.  So much tastier than anything you get at home.  So off to bed and slept well.

Woke up feeling much more human.  We went for a small walk, and then I decided I’d do a workout while I had the opportunity.  They had a pretty good gym.  Trained legs.  Then had breaky – had this thing that some of you might want to try – really yummy, bit on the high carb side, but still…Crunchy French Toast – grain toast dipped in eggwhites, coated in cornflakes and cooked in pan – topped with sliced banana and strawberry and topped with sugar free syrup.  At midday we boarded the bus to go to the pier.  Embarkation was a breeze, pretty much straight on the ship.  Really nice ship.  Spent that afternoon looking around.  Did our muster thingy, then got ready to partay.  They had a sail away party which we went to for a short time – enough for a drink and to get into the mood.  That night we had many 25kt margarita’s while playing blackjack.  We had a great time and did well on the blackjack table. 

A week later…well the internet is just too bloody expensive – so I really have done the absolute bare minimum ie download mail and send mail – I’ve logged in 8 times to just do that and it’s cost me over $60US!!!! 

Oh it’s sooooooooooooooo very hard to not drink cocktails all day long here.  I can understand why Carolyn loves the Pina Colada’s – just like a milkshake and very easy to drink!  My eating hasn’t been TOO bad in that I haven’t totally stuffed myself with food and only eating 3 x day but it’s the type of food that’s just heavy and stays with you so you don’t ever feel that hungry and you are really just topping yourself up each time you eat!  But, it’s the drinking that really gets you (and your wallet!!). 

Have really been having a fun time.  Mexico is so interesting.  In hindsight I wish we didn’t do the tour in Peurto Vallarta – I’m now convinced tours are really sucky.  This ‘island’ we went to didn’t have a beach and you just docked in the ocean and the ‘snorkelling’ – well, I don’t know what they expected you to see – the water was deep and dark – there couldn’t have been anything to see down there!  So we didn’t even go, just stayed on the boat and sunbaked.  Plus it wasn’t overly warm for swimming and apparently the ocean was cold.   We then did some more sunbaking on the beach at Yelapa – this was quite nice, but man, the hawkers really are bloody annoying – every 10 seconds they are walking by trying to sell you something.  That is not an exaggeration.  I got pretty pissed off after about the 5^th one.  By the time we got to Cabo we were pretty used to it and you just shake your head look the other way.  There were some really cool iguanas that these vendors would carry around – they sat one on top of Damien’s head!!!  Of course you are expected to tip them if you hold them or pet them – after he sat on Damien’s head and then pushed Pedro (the iguana) over to me to hold, this bloke tried to tell us it was $10!!!  Yeah right.  It was pretty cool though.  Then there was this huge dog fight on the beach right next to us.  The dogs just roam free, and there are plenty of them – lots of them are the bull mastiff type too.  So there was this huge scuffle and this poor brown dog was getting his ass kicked – we really thought this other dog was going to kill it.  There were Mexicans screaming and yelling at the dogs and trying to pull them apart and then when it was all over they were arguing about whose fault it was etc. 

So we felt pretty fried by the time we got back to the dock after a day in the sun but we still had plenty of time to check out the town of PV.  We got a taxi in and wandered along the streets for a bit which was really interesting.  We found Bubba Gump’s restaurant and got a table with a view of the ocean which was nice – watched the sun set there.  Damien had his regular baby back ribs (these were so good here) and I had this ‘stuffed shrimp’ dish – prawns stuffed with crab and baked with cheese – very healthy NOT!!

Next day we arrived in Mazatlan and I am glad we decided to do our own thing.  Really enjoyed this town – just went to the shopping area (Golden Zone) and I bought a couple of rings, a bracelet and some earrings in sterling silver while Damien read his book.  Then we just found a restaurant on the beachfront and stripped down to the bikini and sat in the sun, drinking a margarita.  We ordered these Make Your Own (soft) Taco’s dish for 2 which was awesome – all different fillings, some of which I don’t even know what they were.  Very authentic Mexican.  It was really hot this day and forgot my sunscreen but, didn’t even get burnt.  In fact for all the sun I’ve gotten I don’t really feel that tanned!  So, we just sat there for awhile and enjoyed the beach scenery and sun.  The weather has been perfect.  Not too hot.  Today (last day and heading back to LA) it is cloudy.

After about 2 days of trying different (fat) breakfasts I decided that I needed to eat something healthy!  So now my breakfast each day is coffee (it’s foul though), cottage cheese (finally found some), 3 prunes in syrup, a handful of muesli and a half banana.  So at least my start to the day is good.  It usually goes downhill from there J

We had a formal night on the 2^nd night – we had some portraits done and they turned out really nice so must go buy a couple of those today.  They had this teeth whitening service on the boat – I’ve been wanting to get it done at home but it’s over $1000.  So I took the plunge – I think with the ‘aftercare’ you have to purchase and converting to the poor Aussie dollar, that it probably didn’t end up costing a lot less than that (maybe a few hundred), but, at least I didn’t have to go to the dentist!  It did work – apparently my teeth are now 7 shades lighter but, hey, my teeth weren’t that bad to start with but now I only have 2 or 3 shades to go until they are the whitest they can be!  The system they use is called “Go Smile”.  We didn’t indulge in any spa treatments – the cost is just outrageous – convert to AUD and for a massage you are forking out close to $200 and then you have to tip them as well.  Just because I’m on a boat I don’t think it will make the experience any better than my $40 massages at home!!

Like Carolyn said the coffee is gross – I have no idea what they do with it to make it so bad.  I have only just found the espresso bar – on the 2^nd last day.  Bugger. 

Yesterday our last port of call was Cabo San Lucas – was a pretty hip place, being where all the celebrities go.  We actually wanted to go to Wal Mart and tried walking there upon advice from one of the taxi drivers that it was ‘a kilometer’ away.  We walked about double that then stopped to ask someone else who then told us it was ‘a kilometer’ away!!  We decided to turn back as we were getting into the outskirts of town and it was all a bit dodgy.  So went back, bit of browsing the shops and then got a bike taxi to the beach where we found a happening restaurant and ordered a Pina Colada (me) and a Corona (Damien).  They came back with 2 of each saying it was 2 for 1 drinks!!  Got some chips and salsa, and Damien ordered ribs again!!  I didn’t order any food.  I got a henna tattoo while I sat there drinking my cocktail.  We then moved to the beach chairs for some more sun and watched all the happenings on the beach – got mobbed again by a million hawkers – I actually bought a dress from one of them just to put over my bikini.  They try to rip you off so bad.  I still probably pay too much for things.  I so wish the dollar was better value!!  We only had from 9-12 in Cabo so we just got the bike taxi back to the boat – I felt so sorry for this guy pedaling away and barely getting anywhere!!

Today is Damien’s birthday so we have booked in to Sabatini’s Italian restaurant for tonight – we did that as soon as we boarded as these places book out.  We dined in the Sterling Steakhouse the 2^nd night, and the steak was to die for.

As for training, I’ve trained twice while on the boat and will get a chest/legs session in today.  We won’t have gym access while in Playa Del Carmen so I must do these body parts before I leave.  Cardio has been non existent – apart from a decent walk around Cabo looking for Wal Mart.

Well that’s about it – it’s been a lot of fun, the ship is beautiful and everything is really well run.  You don’t even feel like there is a lot of people around – there are plenty of chairs by the pools etc, and it’s not busy at all.  The room is a decent size too.  There are Christmas deco’s everywhere so it has a nice Christmas feel.  We have met lots of people, who all find our accents very interesting.   As for the food on the ship – I actually think that the food was better on our Carnival Cruise a few years back.  The buffet food is just so-so but that is expected I guess.  We have eaten in the Anytime Dining restaurants twice and they were a little disappointing.  I’m hoping tonight will be nice.

Look at that – it’s time to eat again.  J  Thinking the 2kg for the trip was a bit optimistic – I already feel like I’ve put on about 4!

Does anyone reading have any experience with this Content Management System?  Need some help!