Monthly Archive for October, 2008

Squat success!

Published on October 29, 2008 in Uncategorized. 1 Comment

Well I really should be writing programs but I am not concentrating too well :)   I am pretty happy with myself today because I squatted 60kg for 2 x 6 rep sets – and fairly easily I might add.  I trained with my TP today - I would not attempt 60kg on my own – just having someone to spot me and give me a rev up before I attempt my set, is great for the confidence.  I started with 50kg and did the 6 easily so I was told to put it up – he went to take off the 5kg plate and grab another 10kg plate and I said no, I will just do 55kg so get me the 2.5kg plates.  Then I thought about it and decided I would go for it.  And did it comfortably!  Plus, they were supersetted with 12 jump squats which were pretty hard on the legs and bum I must say.  Followed with supersets of weighted butt crunches and ham curls, and then lunges with shoulder press and step ups with hip extension.  Then some light shoulders.  Trained all in one go today.  Next leg day I will attempt 65kg squat.

I’m feeling much better eating cleaner and drinking less alcohol!  I have a bit of a thing at the moment for adding pesto to my veggies (it’s my fat source).  I found this one that is really yummy and it transforms my meals into something almost gourmet!  Well, I’m easily pleased I suppose!

Congratulations grandma Kimmy!  Wow you have been away again, you sure know how to live it up – good to see.  I miss you too, seems ages since we caught up!   Really need to have a get together.  I wonder how Ali is going, haven’t talked to her in a long time either.  I think about you both often!

I wonder how Carolyn is going over in the Carribean – she told me the first day her credit card was already in meltdown :)   Not surprising with the Aussie dollar the way it is (and Carolyn’s love of shopping, hehe).  What an absolute bummer!  2 months ago we were laughing!  Now that all inclusive expensive resort we booked in Cancun awhile ago is actually going to turn out to be a bargain!

Business has been going off the last couple of weeks – keeping Kristin on her toes!  We have a really good system going now – it’s taken awhile but I think we finally have it.

I just updated my site last night with all our testimonials that were building up.  It was lovely to read through them again – it makes me feel very special!!

We are working on getting video on the site soon, not sure if I mentioned this already.  I have to purchase a camera, which I have had one recommended – thanks Brendon.  I want to get it before we go away.  I will then spend some time making a video database of all exercises.  This will be a LOT of work, but it’s the next step for the business.  Brendon wants me to update my site but I am still not sure about it – it seems to be working fine, and I get a lot of compliments on how user friendly it is.  It is looking a bit ‘old fashioned’ but not sure it’s worth spending thousands just for a new look!

Ok, time to sign out and do something else. 

How essential are supplements?

Published on October 27, 2008 in Uncategorized. 1 Comment

I had this question asked on the forum so I thought I would put it up here too as it seems to confuse a lot of people.  I might elaborate a little more too.

Beginners don’t need supplements as much as advanced trainees or those with special requirements. Basically, beginners need to eat right and train right, – those two things will be enough to get them moving in the right direction. For those who have been training awhile and need help making those extra gains, those who train hard and often, those who may have injuries and/or trouble recovering properly, older trainees, and so on, then supplements are incredibly helpful. I would not be without glutamine, BCAA’s or fish oil (or blend of EFA’s) EVER. I also use a multi vitamin, vitamin B, C and E. Recovery for me is an issue and I need all the help I can get. I had my amino acid levels tested one time when I was having some health issues and my glutamine levels (along with nearly every other one!) were quite low. Creatine is also a wonderful supplement for added strength, that really aids in recovery as well. 

Of course I don’t really class whey protein as a supplement, more as food, but many would, so, I absolutely swear by a good whey protein powder as well (even for beginners).  Particularly good for fast digesting protein following a weight training workout, when your muscles have been broken down and need immediate nutrients for rebuilding and recovery.   Glutamine  is my other ‘essential’ supplement for beginners, or anyone weight training and restricting their calories.  I recommend 3 x 5g doses on training days.  A 1kg tub will last ages.

Try again!

Published on October 26, 2008 in Uncategorized. 1 Comment

sage-cafe-broadbeach.jpginba-nationals-2008-ibo-girls.jpg

Firstly here are a couple of pics from my week in Qld.  The cafe I went to for coffee most mornings, and that I got badly sunburned at as coffee turned into wine, and then lunch, and more wine :)   Next, the lovely IBO ladies at the INBA Nationals.  There’s me with the champagne glass :)  oops!  Oh well Kristin has one too, and Hils should also have one.

So, I have been madly trying to play catch up since returning home!  We received some bad news from family the day after I arrived home which meant travelling the next day and overnight.  It never rains but it pours.  We are back home now.

Qld trip was great.  I wasn’t impressed by the lack of sun and the COLD wind the first two days, so I was determined to get some sun by the time Sunday came around.  As I mentioned, I got very badly burnt – wore my bikini top to get as much sun as humanly possible.  Idiot!!!   Actually, I’m still paying for it – I’m itchy and peeling!!  I am still a lovely shade of brown though!  I managed two training sessions, a run and a couple of walks while I was there.  I went to Palazzo Versace with Carolyn one night for a buffet which was very nice – the atmosphere of the place was great, a sensational place for pre dinner drinks.   Mostly I lived on MRM Low Carb chocolate with raspberries and yoghurt!

As mentioned below it was great to catch up with Di and Gerard again too.  Gerard placed 2nd in his open class – I was so impressed with his conditioning!!!  What a set of abs! 

Lovely to meet Kerry, IBO client from Brissie who came to the Nationals to meet everyone.  Also wonderful to see Eleni again, who looks fantastic as always, and, of course Kristin and Eric, Hils and Carolyn (who all look fantastic as well, yes even Eric and he’s not even an IBO girl :)  hehe).  Also caught up (too) briefly with good friend Wayne (INBA) and Jason my sponsor who was the promotor of this show, who did an excellent job!  Also got to finally meet my IBO Store Manager, Marcus.   Had a bit of a chat with Liz and Lindy at the end, and also got to give Rae a big hug.

On Monday I had a business meeting with my web guy Brendon from Tailored Consulting.  He just finished riding his bike from Perth to Surfers, with his 15yo son.  Yeah, he’s crazy (but he says nice things about me on his blog) and it was good to meet him finally!

I have written myself out a new diet plan and training program for the next 5 weeks.  Have started feeling a bit uncomfortable – just seems to creep up on you!  So, knuckling down for the time remaining before our Mexico trip.  It involves training 2 x day 3 x week – large muscle groups in the morning, and smaller muscle groups in the PM, along with abs.  I will also do 20 mins of moderate cardio after these sessions.  Off days will be HIT, and a walk with my hubby.  I will also train shoulders a 2nd time on Saturday’s.  Sunday’s I will have off.  Diet is going to be very bland.  I will be eating the same things every day, apart from a change in protein source at lunch and dinner.  The less variety I have access to the less I seem to eat :)   I’m also journalling my diet again – I really do find this helpful – I haven’t done it for awhile.

Oh, I did top half deadlifts (or rack pulls, whatever you want to call them) a couple of days ago, and pulled 80kg plus bar (not Olympic bar, I reckon it weighed maybe 10-15kg), for a couple of sets of 10.  My sets then got shorter and shorter due to my grip letting me down – even though I used my hooks.  I have very sore traps today!!  My goal is 100kg total.  Reckon I could do that, for at least a few reps.

Ok, well time for final meal of the day – instead of going for sweet options, I am having eggs.  Tomorrow is chest and triceps, with 2 x 20 mins cardio.  Looking forward to it!

A fabulous week!

Published on October 21, 2008 in Uncategorized. 0 Comments

I have had a wonderful time in Qld.  It was fantastic to catch up with lots of people – Di and Gerard, Kristy and whoops I have forgotten her partner’s name, as well as Carolyn when she arrived - on Friday night at Broadbeach Coffee Club.  I was still under the weather from the hormone monster and, did not sleep well due to too much caffeine!  I was so disappointed in the weather on Thursday and Friday – it was cold!!!  Went to a great Teppanyaki place on the Thursday night, that was really entertaining.  Froze my butt off though. 

So, I was keen as mustard to get some sun as I’d been here 3 days without any.  So, it was a nice day on Sunday so started off by going for a coffee, then met up with Carolyn, and had lunch at same place.  I was wearing my bikini top as like I said, was dead set on getting some sun.  Well, 3 hours later I was burnt to a crisp!  Of course I hadn’t planned on sitting there that long and it didn’t feel that hot!  I am still feeling it 3 days later.  Even my scalp hurts when I brush my hair.

P*ssed off!!!  I just spent an hour writing this post, had freakin internet connection problems, and it just deleted all except 2 paragraphs.  Spewing.  I can’t be bothered with this bloody blog at times!

No girls…

Published on October 15, 2008 in Uncategorized. 1 Comment Tags: .

I’m definitely not pregnant!! 

I just finished training – my arms are all shaky and finding it hard to type!  We started off with some strength work for chest.  I am pretty sure I did a PB – well it’s been a long time since I tried singles for bench press.  Yes, I just looked up my notes and I did PB – I bench pressed my body weight for 5 sets of singles.  Well, 52.5kg to be exact.  Pretty happy with that as I haven’t benched heavy for awhile or consistently.  Then followed with drop sets, then drop sets on cable flys.  Then triceps dips and some biceps curls.

Great cardio session yesterday too.  Well time to enjoy a glass of wine, just finished (sort of) packing for my trip tomorrow. 

A visit from the hormone monster

Published on October 12, 2008 in Uncategorized. 4 Comments

:(   We really get the short end of the stick at times don’t we girls?  I have been feeling rotten all weekend, just bleh – and today haven’t wanted to venture out of bed much!  Well, slight exaggeration, but, after I got up this morning I had to go back to bed for another hour, until 11.30, then back to bed again at 2.30 til 4!  Guess who isn’t going to be able to sleep tonight.  Anyway, last night I had a huge pig out.  I was just so hungry!  At lunch I ate a full meal, veg, chicken, bit of pasta, then right after a big bowl of choc protein, raspberries and yoghurt.  Then I slept.  I didn’t eat anything until dinner time and well, let’s just say I went a bit overboard.  Pasta, cheese, and a dessert.  What is it with our bodies at this time of the month?  Anyway, today I just felt sh*thouse, not sure if it was because of what I ate or because I just feel dodgy – bit of both no doubt.

We had a barbie lunch at mum’s today.   Haven’t been out there for awhile so it was nice.  We checked out their massive, flashy caravan, and their reno’s on the house.  It’s really looking good, and their garden is just lovely.  They do a lot of work in it and it shows.  They have fruit trees and veggies and herbs as well.  Has almost inspired me to plant a few pots of herbs.  They also have some chooks and get nice fresh googies every day – how good would that be.  I always come home from mum’s like I’ve been to the grocery store.  Eggs, asparagus, herbs, lemons and a bunch of roses from her garden.  They have a mulberry tree that has masses of mulberries on it, I just hope that they are around when they get ripe so I can have some (they are going off tripping around again for a few weeks).  I LOVE mulberries.

I did eat pretty well today, only 3 meals, cut back a bit!  Lunch was still rather large though.  I am driving out to mum’s early tomorrow and we are going asparagusing!  I am sure that’s a word :)   We used to do it when we were kids, so it will be like old times particularly as we are going to the channel bank where we used to live.  Must wear long pants and heavy shoes and hope there are no snakes!  Anyway, I love asparagus and it sh*ts me to have to pay $3 for 5 bloody spears at the supermarket – when we used to pick bagful upon bagful of it for nothing.

No training today.  Body is just too tired.  I did a good cardio session yesterday, even though by the time I went it was very hot – too hot for sprints.  I should have just gone earlier.  I walk/jogged down to the arts centre, then sprinted down and up the hill 10 times, with a short rest on one side and a longer rest on the other.  Then stairs, and more sprints.  The sun was beating down on my head by this time making me feel ill.  40 min workout all up.  I was limping for the remainder of the day – did something to my shin, who knows what, but it was fine the next day.  My body is a bit of a cripple, every time I do anything with intensity I stir up an injury of some description!  Thinking of scaling my leg workouts back to less heavy stuff and more conditioning work.  Maybe next year.

Well how crap is the US dollar at the moment.  Spewing!!!  Thank goodness the accommodation etc is paid for and this all inclusive exy resort could actually end up being a bargain in the end!!  It could affect some of the products I currently carry as well – not sure it will be cost effective at this rate.

Time to go read – reading Echo Park by Michael Connelly at the moment – I think Maxine recommened it to me awhile ago.  I am enjoying it thus far.

Hot or cold?

Published on October 6, 2008 in Uncategorized. 0 Comments

It’s the worst weather in history today, after an awesome day yesterday.  I braved the wind and impending rain, and went out for some stairs, hill sprints, etc.  It was freezing!!!  Of course I warmed up pretty well, but on the way home it started raining.  I considered calling Damien to pick me up but figured by the time he got there I’d be nearly home anyway.  Felt good after I’d finished!  I need to go back to my one day training, one day cardio regime (unless it’s a walk, that doesn’t really count) as it’s the only way my body recovers.  I really notice how difficult it is to get my heart rate up, even though I am pushing it, when my legs are fatigued.  Today they were fresh and I got some good numbers.  Speaking of heart rate, I did an awesome workout yesterday.  I’m into week 4 of it so the reps have reduced significantly, whilst at the same time sets have increased.  So I started with supersets of Incline Smith Press (Smith only because I had no spot) and Lat Pulldown – 12 sets of 3 reps – basically going from one to the other.  Followed this up with 6 sets of the following giant set:

See Saw Press (alternating shoulder press) – 5 reps

DB Iron Cross – 6 reps

Close Grip Pulldown – 5 reps

My heart rate was climbing to the high 160′s after each of these giant sets.   Workout was all over in 25 mins.

By the way, one would think being a machine, that the Lat Pulldown exercise would be pretty much a no-brainer to perform but it is one of the most abused pieces of equipment I’ve seen!  Some of the form used on this machine is horrifying!  I don’t think many people actually get much of a back workout.  The amount of times I see the bar being pulled right down to the waist area is amazing.  Keep your shoulders back, pull to the chest and squeeze the back!!  It would of course be helpful if there were gym instructors around to show members how to perform exercises the right way.

Right, off my little soapbox.  Onto exciting news – for me anyway.  Our Mexican Riviera holiday is all booked!  Finished the last booking yesterday – just some accomo in LA for a one night layover before our flights to Cancun.  Thought we may go to Universal Studios, even though I have been there 2 times before, Damien hasn’t been.  But, we may just decide to go check out Venice Beach or Santa Monica instead – the subway is just across the road apparently so we can decide at the last minute.  Here is where we are staying in Cancun, for the last 3 nights of our holiday.  All you can eat and drink included – it will be a test to come home in decent shape :)   They have a super duper fitness centre there though so there are no excuses!

The Royal – Cancun

I just ordered a Mexico travel guide on the net so I can check out some cool things to see and do.  We can reserve our cruise day trips already, but I have no clue so I need to read up!

Not long until I jet off to the Goldy – I am looking forward to some retail therapy while there, and of course, catching up with some friends and clients as well as checking out the hot bods of 2008 at the INBA titles.