Anway I have much to do tomorrow so need to be in bed before 1030pm, which it’s nearly that now. So, sleep well and will post more after this week, X.
Today was the second day in my PT workshop, which was predominantly practical. I had three different people give me half hour PT sessions and I have to say the last one of today was awesome. I got a great workout both strength and cardio vascularly. I have met some great contacts through the workshops and look forward to keeping in touch with them and sharing our knowledge and experiences.
The week ahead is going to be pretty full on with assessments as I have many to complete before next weekends workshop, which is the final one for my cert IV. I have quite a bit to think about how I conduct myself as a PT. Do I work for a gym, PT studio, boot camp in the park, home PT sessions, sub contracted, self employed, franchise, full time employment, etc etc. I have to workout what is going to work best for both Tea` and I, what is feasable, what is going to be the most enjoyable as well as financially successful. I have some pretty unique idea’s that I want to encorporate alongside the PT as well as NLP so need to write out a business plan with budget, a time line etc. So much to do and think about this weekend.
Well, after the great PT session today and one yesterday I didn’t have the energy to do my RTP programmed workout but was good I still had a great workout. Back to RTP tomorrow though. So, excellent weeekend, had reward meal last night and was great with food today.
Sleep well all and have a fantastic week!
Todays photo:
Measurements:
Chest: 92cm, -1 from last week
Waist: 79cm, +1
Belly: 85cm, -1
Hips: 107cm, +2
Legs: 59cm, -.5
Arms: 33cm, -.5
Calves: 37.5, +1
Haven’t weighed in so will do that tomorrow and update.
My day has been consumed with assessment study for the weekend so I am desperate for sleep and to rest my brain for a full day workshop tomorrow. Must sleep as its already 1030pm and need to get up at 6am. I am starting with this time for the next two weeks until I have finished all my assessments and workshops then will start with the 5am starts. I still have much to absorb, read and write since my conversation with Carlos and reading his wordpress blog. I will update you after the weekend with what I have come up with!
Sleep well and have an awesome weekend!
Well, it looks like sometimes change is harder to facilitate than expected, especially when you have had years of doing the same habit! I mentioned yesterday that I was trying to change my habit of going to bed late and waking up late (630-7am) because when I start doing PT in the mornings my day will start at 5am, plus if I get up earlier I will have more time to do everything I need to do and a little time to myself (at that hour) to organise my time and days plans.
An hour and a half less sleep doesn’t really sound like a lot, unless you go to bed around 1130pm-12midnight usually! So, this morning my alarm was set for 545am so I could leave the house at 6am to get to the gym early. Well, it didn’t happen because I turned off the alarm and closed my eyes, just for a second of course, and fell straight back to sleep until 7am. Which was 7.5hrs sleep. Of course last night I still didn’t manage to get to bed until 11.15pm.
Usually this would just reinforce that I am a failure and what I set out to achieve didn’t happen because I let myself down once again. The thing now is, is that I don’t see myself as a failure more so I have learnt a lesson! What I haven’t done to assist me in making this change is write down what my goal is, what the challenge is, a PRW and then a remedy with a PPA to back it all up. And after speaking with Carlos tonight, as he said, it doesn’t have to be perfect, it just has to be a remedy for right now, which can be perfected/evolved along the way. The more you think about it the clearer it becomes and you write another clearer PPA and so on until you have the desired result, which is change and a move towords the end result.
I don’t really have a good reason right now to go to bed earlier and wake up earlier. If I was going to work this morning I can guarantee I would have jumped straight out of bed and been dressed in 5mins ready to drink coffee, eat breakfast and fly out the door! Don’t you think? When I think about it a little more I have plenty of reasons to change this habit and I mentioned them earlier… time to plan my day, to be more organised, more efficient during my day, to train earlier in the day and to prepare for my PT’ing!
The goal:
To wake at 5am every day and to go to bed by 930pm at the latest! (not happening tonight obviously, as its already 1030pm).
The challenge:
To break a long time habit of sleeping late and waking late.
The PRW’s:
If I continue to wake late and sleep late I may sleep in and miss PT appointments, which would be extremely unprofessional and show that I am not reliable. NOT good as a PT!
I fear I will not be a success in the health and fitness industry if I continue with this behavior.
It would stop clients from hiring my services and defeat my success.
If I wake up early and go to bed early I will be more organised and prepared for my day and get much more accomplished.
I will feel more capable as a PT, knowing that I wake early to meet my clients needs.
I will have time to myself to plan out my daily activities and goals to achieve for the day. Having that plan will facilitate my productivity with a clear and defined plan to follow. Daily action steps!
The PPA: (for now, remember it doesn’t have to be perfect and can evolve along the way, ‘Carlos DeJesus’)
I will ask myself this one simple question, “If I go to bed now, will it move me closer to my goal or further away?” The answer will determine my action. I now go to bed early knowing that this action will move me closer to my goal. I wake at 5am with energy and time to organise my daily action steps, which allows me to accomplish more in my day in a direction toward my goal. I love waking early to the silence of dawn breaking on a brand new and successful day!
The power of asking the question, “will going to bed now, move me closer to my goal or further away?” is just incredible! It really makes you stop and question the next action you will take!!! Give it a go and see what happens. Try it for other things life nutrition as well, “Will eating this move me closer to my goal or push me further away?” You can really use it for many things to slow you down and make you think! Make you more responsible for your next action!
So, with this now written here I will write it in my new Journal titled, “Journey To The Realisation Of My Dreams”. Thanks Carlos!
After I digest all that Carlos and I spoke about I will certainly have much to blog about tomorrow. There is so much to learn from you Carlos and I thank you for setting my mind on fire! Its good to think and analyse everything I do and thoughts that consume my day. Slowing down to truly understand my own thoughts and actions, therefore helps me to connect to my own potential and capabilities.
If you have not visited Carlos wordpress blog: http://exercisetherapy1.wordpress.com/ can I suggest you do. There is so much information there to help you to achieve your ‘End Result’! Carlos has had years to research, experiment and evolve his theories, techniques and training programs. They are definately tried, tested and proven to work!
It was an honour speaking with you Carlos!
And for todays picture:
I have decided for now to just post a picture most nights and focus on blogging my thoughts. I will also not add my accountability stats, though I will still do a Sunday comparison, composition/measurement/weight etc!
Hi shredders,
I set off to RPM this morning a little dubious as my legs are still a little sore and I was rather tired after not sleeping so well. I believe its the group energy, music and this particular instructor that has me pushing myself so hard that I am really glad the music is loud so no one can here me grunting! My thoughts are so loud yelling at myself to push harder.
I just love it! Can’t get enough, like a drug some days. There was this track where we did running speed and sat for 10 secs and then up and still sprinting for 10 and repeat for 4 mins. OMG, it was hard work and the sweat was coming fast and furious, the heart was pounding, breath was panting, head was spinning slightly and then recovery came and it was oh so awesome. I definately think I will do group fitness training so I can take this class!
Getting my car serviced tomorrow so have to be up at 530am to go to the gym at 6am as I won’t have a chance for the rest of the day. Plus have heaps of study to finish before the weekend workshop. So in saying that, no photo tonight as I must get to sleep so I can get 7.5hours. Need to change the late night habit now that I will be working at the gym early. So, tonight is the start of my new habit. Early to bed, early to rise, keeps you happy healthy and wise, (so the old saying goes)!
Stats,
8/10 (had a really bad hypo tonight after dinner so went over cals)
27/30
92%
Sleep well all and look forward to a brand new day!
Hello shredders,
OMG, the DOMS I currently have are from top to toe. I was so sore today after training and legs still too painful to do leg training (or squats/lunges/presses etc), so all I did today was walk for 30mins. It was all I could muster. I was also so very tired today. So took it easy. I am doing an RPM class in the morning so wanted to have enough strength and lessened DOMS to give it my all.
I have been training pretty hard approx three days per week while I have been unwell, though obviously I have more of my strength back now and yesterdays session was pretty intense. Also the change of training from circuit back to base would have made a big difference in the way my body has reacted.
I am not sure what it is when it comes to food though, but as soon as I start focusing on counting calories and how much I am eating, when and why and how much etc etc, I seem to want to do all the wrong things… over eat, eat the foods I know will not take me closer to my goal, eat too many carbs, junk food etc. So the PRW ane PPA I write for my nutrition has to be a very strong and clear statement that I will have to read at least twice a day and continue to reread often even after the mindset has been changed.
I did ok today even though I had some pretty intense cravings. I did have a hypo this afternoon that I used as an excuse to have two homemade spelt flour choc chip cookies with tea and honey to recover. Not so bad, though still not moving me closer to my goal.
All good will write out my PPA and more PRW’s tonight or tomorrow.
Getting late and have a big day of study tomorrow so I need an early night!
Sleep well and have an awesome day tomorrow! X
Hello Shredders,
Firstly, if you would like an awesome recount of the Aussie Summit Weekend, go to Jules blog post today and check it out:
http://www.shreddersphere.com/blog.php?b=26593
Ok, down to the nitty gritty… Today was Day 1 of Take 2 Mission 2. The name for this mission is: Creating My Dream Life: Body, Mind and Spirit! What I have learnt from Mission 1, was that what I really want to create through these missions are not only a dream body but my dream life. Everything I have learnt from RTP, NLP, PT training, life, my own research, is all awesome but I haven’t really put it all into practice together to create what I really want in my life. I haven’t utilised all that I know and harness what I am really capable of achieving. So, it is time to let go of the fear and start creating exactly what I want. Balance, happiness, creativity, financial freedom, loving and supportive relationships, healthy lifestyle etc.
After the next two weekends, so by the 13th of September I will have finished all my workshops for Cert 4 in Fitness/PT (will just have to complete the assessments and will have the official cert) and I will then start going through my NLP training again, as since completing the course I haven’t really utilised it to its full potential. Carlos actually discussed some NLP concepts in his blog post, which really got me thinking about the power that NLP and our minds hold. Also after the A.S.S weekend and listening to everyones stories, knowledge and theories it has just cemented the fact that the mind is at the crux of everything you wish to achieve. It will either make or break you and so far I have sabotaged a lot of my success with my thoughts.
Carlos mentioned on his blog about having a Affirmation Journal, which you can read about here:
http://www.shreddersphere.com/blog.php?b=26520, which I plan to start implementing to support my PRW’s and to have a strategie to use when challenges come my way. I have used this technique before but not kept in a journal and therefore once I have changed the habit the PPA (as Carlos calls it: Personal, Powerful Affirmation) went in the bin never to be read again. Which is why some of these issues have not had long term change/success.
I also read Debbies blog: http://www.shreddersphere.com/blog.php?b=26501, which mentions about a topic I was discussing with the shredders on the weekend about focusing on food so much that the more you focus the more you over eat or indulge. So for this mission I have decided to write a PPA on eating clean and like an athlete would: mindfully and purposefully! As a insulin dependant diabetic I also find it rather challenging to have refeed and low cal days so I have decided to base my cals on a regular 1600-1800 per day basis and using the higher end of the cals for a sort of refeed/reward and focusing on macronutrient requirements. I am planning to do a 30/30/40 FPC ratio, though may drop the fat to 20 and increase protein/carb closer to end of mission. Will see how I travel with this first though. I want to experiment a little on this mission to see what really works for me as a diabetic. I am reading a book called, “The Diabetic Athlete”, which has really given me some great insight into training as a diabetic and insulin/diet requirements, so as I learn more I will start to implement this into my mission.
I spoke with Adam on the weekend as I was considering doing RTP Muscle though my main focus is losing BF again. Considering I lost over 0% BF on M1, Adam suggested doing the same program I did for M1 on M2 as now that I am going back to Base Training it will be at a higher intensity and will hopefully get similar results if not better due to being fitter and more capable of pushing myself harder. On this mission I also want to do a little side mission of: Learning to Love Cardio! LOL
In M1 some days I would convince myself I was way too tired and sore and it was not a good idea to train because it was a cardio day. I discussed with Adam that I could do RPM/cycle class and HIIT session instead of SS Cardio as I really don’t like SS Cardio and love HIIT and RPM. I will still throw in a SS Cardio along the way to kick things up a little! For me I want to enjoy it, which even when its hard work and painful I still enjoy it, though SS Cardio is more than pain, it usually causes injury or pain that is not just training pain, so I would prefer to do other forms of cardio, which will still help me achieve my goals and remain injury free!
Anyway, without further ramblings here are my current and goal stats and D1 info/photo:
Weight and Measurements:
Current weight: 74.8kg
Goal weight: 68kg (6.8kg to lose)
Current BF: 28%
Goal BF: 18%
Current measurements:
Chest: 93cm
Waist: 78cm
Belly: 86cm
Hips: 105cm
Legs: 59.5cm
Arms: 33.5cm
Calves: 36.5cm
As I complete and fine tune my PRW’s and PPA’s I will post them along with new info from “The Diabetic Athlete”. It feels so good to be back and after an awesome weekend with Adam and fellow Aussie shredders, I feel very motivated and inspired.
Those who believe in greatness, make the impossilble, become possible!
Continue to believe, take massive action and create the life you dream of!
Buckle up my shriends, I am about to take off on Mission 2, Take 2. After being unwell for the past 3-4 weeks, I have still managed to train 3-4days per week doing circuit program and have lost 4kg over this time, though probably from being sick. So, tomorrow I am starting M2 again now that I am all better and fully ready to attack this mission head on.
I will post all my goals and current stats, PRW’s etc tomorrow. For now here is the photo I will use for motivation:
The Goal Date should be 20 Dec 09 not Oct…
And today, Day 0 photos (Need to rid a lot more body fat on this mission! Damn stubborn fat be gone!!!)
It was the Aussie Summit on the weekend as well, which was a fun packed couple of awesome days with some very entertaining, inspirational and amazing people. I feel very blessed to have met Mummie, Jules, Aussiecleo, David Waters, Kila Lilla and Adam Waters in person at our summit and they are truly an awesome group of people to know. Thanks so much to you all for a great weekend!!! What a lot of fun we had.
Here is a collage of some of the photos:
Oh, and if you want the best quad workout you have ever had in your life I suggest you go to Carlos’ website and order a QuadBlaster!!! OMG I only did one set of 23 reps and the DOMS (delayed onset muscle soreness), I have right now is so intense. It would be an awesome piece of equipmentto use during your leg training session. Purely isolates your quads, which you could superset with squats or lunges!
Big thanks to Aussiecleo for organising the summit and look forward to being back to blogging again! Until tomorrow sleep well and can’t wait to catch up with everyone again!
Yesterday was my first day back into training and I had a really good weights session though I am easing back into it. Today I took my dog for a 20min run/walk along the river and already have DOMS from yesterday. I did some yoga and deep breathing mediation last night, which felt really good.
I am not going to start M2 officially until I go back to the eye clinic and finalise things with my health/eyes. I don’t want to keep stopping and starting so for now I will continue to train as usual and when everything is clear to go I will start M2 offically.
I have also been studying/researching about diabetics and how their body responds to different types of exercise, the time and duration and the type of food consumed prior to as well as when insulin has been taken. It is really clearing things up a lot and now am considering going back to uni to study exercise physiology and specialising in diabetic care! Have until end of September to make that decision though as it will be another 3-4 years of study (again) and I have already done 6 years in art!!!!
Big call, at the moment though working part time as a PT and study PT would be AOK! Will keep you posted on that one. Will post a photo once a week for now starting on the weekend.
Getting really excited about the Aussie Summit next weekend and can’t wait to meet some of the shredders in person! Let the fun begin!!!
I haven’t posted for the past few days because this dreaded stomach bug I have decided to do a full swing and become even worse. Went to the doctor or told me to go home and take gastrolyte so I don’t dehydrate and try and keep my BSL’s stabalised. Easier said than done!
Bug became worse and therefore so did my sugars so got a call out doctor last night who called the ambulance and sent me up to the hospital for IV fluids as I was becoming dehydrated and BSL fluctuations.
4 hours later and a bag of saline, maxalon and pandeine and I was home in bed around midnight. My Mum had come down earlier to look after Tea` so all was good.
Unfortunately, Tea` has now come down with it too so am hoping it doesn’t hit her as hard. Anyway, I also hope that I am up and back on my feet and into the gym before too long as well. Was meant to start my PT workshop on Monday but I have had to put that back. All good I will still get there just a little later than expected.
I hope on the other hand that everyone in the sphere has been doing great!
