Mindset for the win!!

Mindset mindset mindset - SO important - SO underrated.  This week my mindset has been stepped up and is controlling me in new ways that I never imagined!!

It all started on Saturday - The SSS (Super Saturday Session- come on keep up!) was a KILLER - I had NEVER had a workout like that before - and I've had some workouts over the last round and beyond!!

Michelle really let us have it - First SSS of Round 1 2012 - HOLY HELL!! It went a little something like this.....

   

warm up

 Rowing Machine

    

workout

circuit

DO 3 ROUNDS OF THE FOLLOWING CIRCUIT (60 seconds on each):

Chest Press Machine

      

Box Jumps

Leg Press

        

Tricep Pushups on Toes

        

Squat Jumps

Seated Cable Rows

                

Sumo Squats - Lower Half

                    
circuit

DO 3 ROUNDS OF THE FOLLOWING CIRCUIT (60 seconds on each):

Step Ups

          

Burpees

Machine Shoulder Press

              

Mountain Climbers

Lunges - Plyometric Lunges

Bicep Curls with Barbell

        

Jumps - Over the Fence

Tricep Dips with Both Legs Elevated

                           

X Trainer

                 

Oh did you read that I had to do all that 3 TIMES EACH!!!!

After the 1st round I was spent - ready to go home - lying on the floor after those tricep dips, actually talking myself into leaving the gym and going home!! 

I slapped myself upside the head - I didn't sign up to do 1/3 of the work, I didn't sign up for 33.333%, I didn't commit to Michelle Bridges herself in a forum post that I was going to try to give it my whole 33% - I signed up, I committed to 100% - so I got myself up and did it again - and again!!

I could have spewed I practically crawled out of the gym and into my car!!

Week 1 SSS

BUT

It didn't beat me! I didn't let it!! I was absolutely giddy with self pride - I felt amazing (smashed and broken, but amazing!!).

Finishing that workout that I NEVER even dreamt I could do - awakened something in me - I all of a sudden knew that my hopes and dreams and goals WILL become a reality.  All of week one I was over thinking, overannalizing, doubting myself, discouraging myself - and after one 2.5hour workout I smashed all that negativity to the curb and now I just simply believe.  I AM really going to smash this.

I feel how an eliminated Biggest Loser Contestant must feel - everyday waking up thinking about finale - "I'll show them at finale, This workout is for finale, No, thanks I won't eat that, I'm training for finale" like the contestants who have to prove it to Australia that they could do it - I have to prove it to the one person who absolutely matters- ME!! 

I just CANNOT wait to meet myself in the mirror in 12 weeks and LOVE the person that I see!! Love her body, Love her mind!! I can't wait to be at finale!! I cannot wait to live the rest of my life with pride instead of shame!!

On the back of my mindset win I have charged through all of my workout this week.  I have been receiving some super advice (as usual) from the L&S Pirates

Whilst trying to brag that I did Monday's workout twice - I got slammed with feedback - in a nutshell - UP YOUR WEIGHTS if you are finding that you can complete it twice- you should be crawling out of the gym every workout, not feeling the need to do it all over again, TAKE IT EASY BETWEEN WORKOUTS - don't over do it, take the time to allow your body to rest, FOCUS ON THE PROGRAM and the results will come. 

The before and after shots of these 12WBT'ers are simply mind blowing - I was convinced they must have all been adding extra to the program to recieve such A-M-A-Z-I-N-G results in just 12 weeks - but again I was allowing my negative (this'll never happen for you) mindset creep it - FOCUS ON THE PROGRAM and the results will absolutely come!  

The pirates are such an inspiration and a HUGE support network - it's wonderful how surrounding yourself with like minded people REALLY helps contol your mindset!

On that note I thought a picture (stolen from a new friend's blog http://jayne12wbt.blogspot.com.au/) really sums up how I am feeling and what I have allowed myself to learn this week:

Thanks Jayne :)

    

Blogger Challenge week 1

In the spirit of giving it my all and immersing myself for the next 12 weeks in all things 12WBT - I am participating in a blogging challenge. This is my first ever attempt at blogging (and I'm a little addicted!!) Each week whirlsie (a senior, returning member to 12WBT) will post questions and I shall answer right here on this page - simple as that. I'm up for it - so lets get started!!


Week One

Tell us a little bit about yourself. What makes you, you?

First and foremost I am a MOTHER. Sometimes I forget that I am anything else. I have a husband of 7 years (in Aug) and 2 beautiful children - Charlie, almost 6 and Lucy, almost 3. I absolutely adore being a mother to my children (although challenging most days!!) and feel blessed to have such wonderful little people to guide through life!!

I work as a Veterinary Nurse in the field of Emergency and Critical Care - which is a profession that I feel I was made for. I have been a vegetarian for 20years this year and I have always been drawn to the animal world - in this job, I nurse and care for sick and injured animals in so many interesting and fascinating ways - there is never a dull moment. I have further responsibilities as the Training Coordinator which sees me working with new people and sharing my skills and knowledge with up and coming nurses - to say that my job is rewarding is an understatement!! HOWEVER the world of emergency veterinary medicine, as exciting as it is, comes with a little drawback (that you get used to) - shift work - nights and weekends!! Lucky for me, my kids never have to be in care outside the home (except school and the grandparents of course) Because there is always someone at home with them while Mummy is at work!!

I am a person that I think alot of people who know me would describe a "out going" or "bubbly" or even maybe "extroverted"...... and I enjoy being this person around people I feel comfortable with - but in reality - I live in a world where I constantly judge myself and constantly (not deliberately) obsess over the thoughts of others. Its Paralysing and something that I am working on everyday to overcome.

Why did you decide to do the 12WBT?

Last September I found myself at the beginning of the month where I would turn 30!! (massive right!!??) I had promised myself at the beginning of the year (as we do...) that by my birthday I was going to be rocking the body of my dreams - but as usual, yo-yo dieting, relying on that ever nowhere-to-be-seen-when-you-need-it "motivation" - I ate my way into a body that was NOT a-rockin - but a-wobblin'!! I saw and passed 70kg - a weight I had not been since I was pregnant with my daughter 2 years earlier!! I was struggling everday with being me and I was sufficating in my own self loathing and desperation!!

I was sitting in the classroom one day, changing over the home reader books for the kids, thinking to myself how "today was going to be the day" where I HAD to get going with my weight loss - my birthday was 3 weeks away and I was NO WHERE near close to putting in any effort to lose the weight I so dreamt of losing before I turned 30 - If i could get started and lose a few kilos by my birthday I could hold my head high that I was trying to make a difference - I did not want to get to that life milestone and be miserable that I was the fattest I'd been since pregnancy and had done NOTHING to change it!! Then in came a fellow mum, Leah, who had just joined Round 3 2011 of 12WBT - she was so excited and told me all about the program (which I'd heard about in the past) - I sat there and said "I'll join!! I'm doing this with you!" There were only days left for sign up and I got home that day and signed up and started my pre-season tasks that would change my mindset and begin the program that has changed my life!!

What are you hoping to achieve through the program?

Last round I wanted to lost 9kg and gained a life I had never dreamt of with more confidence and self esteem than I have ever had in my (now) 30 years!!

This round I have joined LEAN & STRONG with the aim of saying good bye to my "stubbon wobbly bits" forever!! I no longer desire to be thin - I desire to be Tight Tonned and Terrific!!

I would love to achieve and maintain a weight under 60kg, to be able to gratuate to pushups on my toes, to sculpt my body so for the first time in my life I can have a flat tummy and a rockin hod bod!!

I have battled with eating disorders, a terribly destructive mindset and a lack of self esteem since I can remember. I used to dream of waif - I now dream of a sixpack!! This round I want to toss out the conforming 'suck in' suits I wear EVERY day and be comfortable in my own skin - maybe even comfortable showing a little skin too!!

Why have you decided to blog about the 12WBT? What will be the main focus (eg, food, exercise, a bit of everything?)

Mindset is definately VERY crucial for me. So blogging feels like therapy!! Straightening out all those negative clouds that surround me. This is my first ever blog - but I'm slowly working it all out. I am really loving getting my thoughts out there - hoping that it makes sense to someone else. I am excited to share with other 12WBT'ers :)

I am (slowly) creating pages where I will post my favourite menu items and track the progress of my workouts.

How will you be exercising this round? Gym, home, outdoors or a mixture?

This round is my first round of Lean and Strog - The gym will be my new home!! I will complete my "Core Strength and Flexibility" days (Wednesdays) at home, as I work a day shift on Wednesday and this will all fit better for me. But I've got a yoga mat, a set of (well cushioned abs) and some determination - so I'll get on just fine at home one day a week.

What is your greatest strength that will help you?

Holy Moly.......hard question...... desperation?? Is that I strength?? I am just so desperate to see a positive change in my body shape and I am determined (ooo that's a strength) to pull this off!!

What are you afraid of?

I'm afraid of failure. I'm afraid that I won't meet my goals! Last round I set a goal of 12kg to lose in 12 weeks - half way through I re-evaluated my progress and realised that I'd have to move my goal posts a little closer in to the 10kg mark. Come final weigh in I was 1kg short!! I bawled my eyes out!! I felt that I had failed even though I had come so far!!

I have told myself "no tears this time" whether I reach my body fat goal or not - I am going to have the BEST body and be the BEST version of myself that I have ever had!!


What are you looking forward to the most over the next 12 weeks?

I'm looking forward to a few things:

• Watching the weights that I can lift go up and up!! I'm so excited by that!!
• Seeing the progress on my shape - actually tonning up instead of slimming down!
• Meeting myself in 12weeks time - knowing that I've given it my all - I'll be excited to look in the mirror and smile - instead of cringe.

What is your downfall? Food? Exercise? How will you overcome this?

One word - SUGAR!!!

I have a sweet tooth like no bodies business!! Food could definately be my downfall.

I have found that when I keep a food diary - I keep it clean - If I don't write it down - i fall off the wagon. So this round I have committed to a daily food diary - I have them all drawn up on each page of my diary - I must be accountable.

I've also got this on my fridge....

If you had to pick one word to motivate you over the next 12 weeks, what would you choose?

STRONG!!!!

Mummy Tummy

My biggest issue this week is my tummy!! Yes, I ate too much banana bread, marshmellows and pink cookies with sprinkles whilst camping on the weekend, but come on!! - It's FRIDAY!! You can deflate now, geesh!!

This is an absolute crucial goal for me this round and beyond - to just be proud of my midsection!!

So I've done a little self evaluating.....

This is what I THINK my tummy looks like, what I see when I look in the mirror, when I look down at myself:

This is what my tummy ACTUALLY looks like (thanks again to my official photographer, Charlie) - Yep, that's me, in the flesh (shudder)!!

Ok, so not exactly the first Picture, but perception is reality - that up there really is what I see of myself!! 

And this is what I WANT my tummy to look like (sigh!):

 

So, let's be realistic though - going from today tummy to this super hot tummy....

  

....in 12 weeks - is probably not going to happen - however through CLEAN EATING and TRAINING LIKE A DEMON POSSESSED I am going to get myself half of the way there, I'm sure of it!!

I am going to rock my ab workouts - and NEVER give up until I've reached the finish line!! At the end of the 12 weeks if I don't have shit hot abs like this - I will NOT cry, I will NOT fall apart I will stay determined and keep going and going and going until I do!!

Tight Tonned and Terrific - That's the goal my friends!! Xx

Burn Baby Burn

Delayed onset muscle soreness (DOMS), also called muscle fever, is the pain and stiffness felt in muscles several hours to days after unaccustomed or strenuous exercise. The soreness is felt most strongly 24 to 72 hours after the exercise. It is caused by eccentric exercise.  After such exercise, the muscle adapts rapidly to prevent muscle damage, and thereby soreness, if the exercise is repeated. Delayed onset muscle soreness is one symptom of exercise-induced muscle damage. The pain is felt only when the muscle is stretched, contracted or put under pressure, not when it is at rest.

Yep! That just about sums it up!!

My body is aching like I've been bashed!! Every step, every sit down on the toilet, reaching for the kids cereal, opening the fridge, even making my husband a coffee today had me spilling the TEASPOON of coffee all over the place - geesh, I didn't realise those new teaspoons I bought were so god damn heavy!!


Other than the DOMS I am feeling great about my last 3 workouts!! I have been working to absolute fatigue and I know that I am giving it absolutely 100%.

Tuesday I was up nice and early for a 5am entry into the gym - this workout was scaring me more than anything - on paper it looked excruciating - but, you know what?? I really feel that I smashed it!!





Tuesday Week 1 Day 2



Wednesday was a Cardio, Core and Flexibility Day - easy right??? WRONG!! I was short on time before work (after working until the wee hours the night before) Thus I halved the cardio (So so hard for me, the cardio queen to do....) I really did find this workout to be a challenge - soooo many planks, so little time!! I really will have to set some goals on holdiong these poses for longer!! I wasn't even making the minimum time set out - CORE work is so important, I've always ignored it in the past.

I had some kind of Lightbulb moment holding a side plank - I got half way through the round last year and started this fierce obsession with cardio and essentially ditched my strength and toning exercises.  I believe that I may have just been eating away at my muscle mass - losing weight but slightly changing my diet, a bit of chocolate here and there and BANG I've stacked on 2kg!! (Oh how long it takes me to LOSE 2kg!!) - I think (lightbulb remember) that this time, building muscle, I will essentially be creating a fat eating machine. If i build muscle and continue to grow or maintain my muscle - surely I will not, in the future,  gain a kilo instantly if I have a big weekend!! My muscle will chew up the fat without too much stress at all - I hope!! I think, from what I understand (from reading, from the forums, from the L&S girls) that this weight program will turn my body into a fat eating machine!! I like the sound of that!

Wednesday Week 1 Day 3

Today I found that there are a few exercises that are doing their best to break my spirits (and my body) - Yes, I'm talking 'bout you Bicep Curls and Chest Press -you may beat me now but watch me smash you up in only a few short weeks!! I'll get the last laugh!!

I am still feeling like a bit of a tool doing my weights - absolutely no super fit professional here, today I had to ask the (previously avoided, never make eye contact with) Gym Owner - for some help utilsing the Barbell Squat and the Chest Press Thingy....turns out you can do both on the same machine - turns out, up close, Dave isn't as intimidating as I always thought he was......

However the Chest Press was VERY intimidating - My pyramid set of Chest Press was supposed to go like this....

12 reps @ 15-20kg
10reps @ 17.5-22.5kg
8 reps @ 20-25kg
12 reps @ 15-20kg

Mine went a little bit more like this.....

12 reps @ 15kg
10 reps @ 15kg
6 reps @ 15kg
4reps @ 15kg...... agggggghhhhhhhh!!!!!! Ouch Ouch Ouch!!

Hopelessly weak!!


Oh well, I am enjoying the challege and I can only get better right??!!



Thursday Week 1 Day 3

I am ABSOLUTELY going to have to get my head up to speed with my actions - My actions are those of success - 100% completion of exercise, following the Menu plans BUT my mind is playing terrible tricks on me - I would never never never be as nasty to anyone ever in my life as I am to myself.  I can't shake the feeling that at the end of all this I'll have a rockin pair of guns, a muscular, tonned back, maybe even sexier legs - but after 30 years of staring down at a chubby tummy, (worse post children - naturally) I fear that it'll never go away, never be flat - I want so badly to just shut my mind out and just follow the program and trust that it works - but I have doubts.....time will tell.

Consistency is the key - My body changed dramatically last time and I didn't follow the program 100% - if I do as I am told every single day, cut out the shit snack foods and post dinner munchies  it just HAS to change- at least I can never say that I didn't give it my all.

Whether I reach my goals or not, at the end of this 12 weeks, I am going to have (regardless of the perfection I dream off) the BEST body I have ever possessed. This is what I need to hold onto!!

Its a new day, It's a new dawn

Well Day One Round One 2012 is finally here!!

This morning I felt sick (and just quietly...spent most of the morning on the loo!!) I felt an anxiety attack coming on!! Nervous to the core - my tummy didn't appreciate it.

WHAT THE HELL FOR?? Walk into the gym - lift the weights - how hard is that???

It wasn't about the hard so much as it was about the unknown, my (usual) nerves about having people look at me working out - Will I be able to lift the weights? Will I be able to work the machines?? Will I look like a tool? Will other people snigger at me behind my back?

Or was it the thought of it all finally being here - for 2 months I have been "going to do the Lean and Strong program next..." and now I actually have to DO IT!....TODAY!!!

Nothing quite went to plan today either which planned havic with my mindset....

1. My workout was scheduled at 5am - but my husband got up early for work so, I had to stay home with the kids.  No dramas - I can go after school drop off. 
2. Breakfast time- shit! Mouldy bread (away camping for the weekend meant my kitchen was under stocked!!) - No Berry Bruschetta for me - That's ok, Muesli for the same calories - will be fine. 
3. Lunch was meant to be Pumpkin and Quinoa Salad - but after school drop off, Day One Workout and Grocery shopping I had 30mins before school pick up and the cooking + preparation time for the salad was 50mins!! - Ok good old rice crackers and cottage cheese, will do just nicely. 
4. And after Karate and 2 loads of washing and groceries away, kids and Steve's dinner - it was a sandwhich for me instead of my Stuffed Tomatoes with Feta, Currants and Mint!!

I am (desperately trying to tell myself) that (even though it's the first day) that 1 day off the plan is not the end of the world - especially seeing as though I still stuck to my 1200cal.

Just goes to show - if you fail to plan, you plan to fail!!

Life is not always going to fit into the 12WBT meal plan - but I will always (as I did today) stick to my calories and make healthy choices. 

On a super positive note - I gave it my absolute all at the gym this morning!! It was tough going and just a glimse into what is in store for me this round but I tell you what - I won't get what I want by wishing!! I'll get it by working - and I know I can do this work. 

There were a few bumps in the road at during the workout, it wasn't all smooth sailing - I stuck to the minimum of all the weight targets Mish set (ie - Leg press was set at6 40-70kg - so naturally I took the 40kg) and all of them were adequate - some even way too hard. 

Bicep curls with the barbell were crazy hard - only 10kg - the absolute minimum and I struggled to get all the reps with perfect form.  I will lower it a little next time so I don't look like i'm about to fall on my face!! - or butt!! I figure perfect form with more reps is more effective than not being about to complete the sets.

Tomorrow is a new day and a new dawn - literally I'll be up at 430am!! I will maintain a positive mindset and I will rock the MASSIVE workout and crush the daily meal plan which looks delicious.

Loving my new workout Journal!

Day one in my Workout Journal..... Pretty Happy with that!!

My new home away from home.

The Facts!

So Wednesday weigh in - we all know I am pushing for 60kg before the start of the round - I posted all of my diary entries for a whole week - this was going to be big - 1kg for sure right??? WRONG!!

I walked the walk this week - 100% - but I look down at the scales and see 61.5kg, I see a loss of only 600g!!

Immediately my mind goes into autopilot - I'm no longer in control - the thoughts come into my head and out of my mouth.....

Alas, it's gone!!

The goal is now officially out of my reach!!

The round starts Monday - I will not lose 1.5kg in 5 days.

It's over!!

I've failed again!! I failed at my goals last round and I've failed again!!

I finished last round 2 months ago and I cannot budge this weight!!

I've had 2 months to get to 60kg!!

Why bother even beginning this round when I know now I cannot EVER succeed at achieving my goals??

I've waisted my time I've waisted my effort - all that effort for only 600g!!!

What did I need right then? (other than a slap across the face?) I needed support, I needed encouragement, I needed kind words and a reminder of how far I've come..... and I got it! Thanks to my husband Xx

Out of my mouth was such negativity and defined defeat - out of his - everything I needed to pick myself up and shake it all off!!  In my head down, back turned sulk, I heard the words right up close to my ear...

You are my biggest inspiration

You inspire and impress me everyday

Your tansformation has been incredible

You are a fantastic role model for our children

Our 2 year old daughter threw a chocolate biscuit in the bin yesterday because it was rubbish food - who do you think taught her that??

I believe in you - You can do this

You know what - I can do this!!

I have to believe - I have to not think and just do - it all comes down to JFDI!!

Always has, always will!!

I will get through this round feeling more tight tonned and terrific than I ever have in my life - this is a fact - whether my goals turn out to be achieveable or not, whether I reach 19% body fat or not, whether I can do an unassisted chin up or not - I will finish this round - the best version of myself.

This is a fact.

This I will chant to myself (other than the usual "I am strong, I am strong" which I pull out daily). Just follow the program, be consistant and the results will absolutely follow. This is a fact!!

Thank you to my fabulously supportive husband for not rolling his eyes and saying "here we go again with this shit!" but for picking me up and forcing me to listen to all the positives that my defeatist brain didn't want to hear and making me stop the rot and once again start focusing on the positives that surround me.

Love you Steve Xx

Accelorator Day

Accelorator Day - My least Favourite Day of the week - IT'S JUST ONE DAY A WEEK KATE - GET OVER IT!!

I really have to get better at accepting Accelorator Days - this is 1 day a week (usually planned for the day preceeding weigh in day) where you don't eat any carbs - complex simple or otherwise - this means

NO - Sugar
        Bread
        Crackers
        Even Fruit!!

Mish introduced this to us within the last few weeks of last round and re-kick our weighloss in those last stubbon weeks - she also has an Accelorator day everyweek in her "Losing the last 5 kg Book"

I accept them, I embrace them, but I certainly don't enjoy them - As a vegetarian this is a tough day for me - my snacks always include, fruit and crackers, fruit yoghurt (just look at my last weeks posts of all of my food diaries) and my meals usually always contain carbs.

I did have 1/2 a pitta bread for my lunch today (disguised as Pizza) but I was strapped for time and it was left over from Sunday night - so to save it being thrown out and to eat something before heading off to work, I ate the carbs.

I need to get better at Accelorator days and so I am going to set some goals for next Tuesday - There ARE snacks out there that don;t include carbs - I just have to stop sulking and start peeling a carrot and chopping some celery!! Look at my Diary for today......

My calorie Count was WAY under (even with the consumption of some sneaky fruit) - my usual daily quota is 1200cal - today it was 710!! I am afraid my body will start to remember the years of starvation I put it through and begin again to store fat for the winter!! I feel sluggish, irritable and slow on Tuesdays - and I know it's because I spend all day focusing on the CAN'Ts (can't eat this,, can't eat that) instead of the CANs (I can eat celery with hummus....)

So another MINI GOAL - to get better at Accelorator Day - I plan to do this by....

* Adding baked beans to my scrambled egg breakie
*Having Carrot Celery and Beans cut and ready in the fridge for snacks (with cottage cheese or hummus)
* Eat my past "Accelorator Day salad" which includes cheese, avo and a boiled egg

That should see me full of energy, consuming my 1200cal AND have me able to be more positive about going into a Tuesday!!