Thursday Check-in

Yet another crazy week! This week I spent 2 days in the Blue Mountains for a work retreat and 3 days in Perth for work. So to say things are a little crazy at the moment is an understatement, but only another 2 weeks and then things will settle down!

This week I aimed to get my 6 days of exercise in and was completely successful! Even if 2 days were only a 30 minute walk.

Monday - None
Tuesday - Run (530 cals)
Wednesday - Walk (131 cals)
Thursday - Walk (399 cals)
Friday - Run (400 cals)
Saturday - Sand Hill Sprints (767 cals)
Sunday - Walk (131 cals)

I wasnt too happy this week with my calorie control - 167 calories over my net goal but Wednesday was the main culprit - a flight to Perth cost me 1988 calories! eep!

So, what am I doing to keep things under control when I am travelling? I know that I struggled a lot when I was first travelling and so hopefully this will help.

- Pop into a supermarket when you arrive and pick up some low-calorie breakfast options - I usually go with fruit, yoghurt and chia seeds. (I also buy a container too if they are cheap, or bring one with me).

 

- Exercise every day: this will help you get on track for the day. It is a lot easier to say no to that extra chai latte when you know the hard work you did that morning.
- Eat at meal times: I find when I travel I dont have access to a meal so I wait and get really hungry then I find myself making bad choices - pick up some snacks at the shops that you can munch on if needed like nuts, fruit or health bars.

Also, get as much sleep as possible! I get so run down when I am on the road because I stay up late working when I really dont need to be!

This week I was actually up :-( It was only 2 pounds (1kg) but it is a little sad... Although I will leave you with this beautiful sunset photo from my Tuesday evening run when I came home.

Thursday check in

So last week was ridiculously out of control. No amount of meal planning, food tracking or alarm reminders could save it. Just as an indication; I was in Auckland, Hong Kong, Melbourne and Sydney all in the space of 7 days. Tuesday to Friday, I spent 15 hours in an airport or on planes. I was exhausted.

I still managed to squeeze a few workouts in this week though:

Monday - None
Tuesday - Walk (130 calories)
Wednesday - None
Thursday - Walk (407 calories)
Friday - None
Saturday - None
Sunday - Tag session (939 calories)

I only managed to maintain my weight this week, which I will be honest, was an absolute win! Considering I was 963 calories over my weekly net goal. Only a quick check in this week because I am once again travelling and feel like I am working 24/7 but once Easter arrives, things should settle down.

Looking forward to somewhat having some meal planning and routine back next week!

Changing Habits

As I swung around Coles in Melbourne this evening picking up some berries, yoghurt and chia seeds I was thinking to myself how my habits have changed. Particularly those habits that I have developed while travelling. I used to catch a taxi from the site to the hotel, now I walk the 25 minutes to get there. I used to nibble on a chocolate bar after dinner, now I have a herbal tea. I used to attack the breakfast buffet, now I walk down to the supermarket and grab myself some great healthy breakfast food for a fraction of the cost.

It got me thinking about what other habits I could introduce and one that I have really been trying to do at home lately is no TV or iphone before bed. I have been getting into my reading (kindle is permitted) and I think my sleeping is getting so much better, instead of laying awake for hours I am able to drift off before I know it (sometimes even while still reading).

One habit a week seems a good effort. Now to think about other habits I can improve upon, I think morning exercise might be next on the ambitious list!

Thursday Check In

Great news this week - still down where I should be! Even with an absolutely hectic week!

Monday - Run (514 cals)
Tuesday - Strength workout (330 cals)
Wednesday - No workout
Thursday - Run (415 cals)
Friday - Gym workout (258 cals)
Saturday and Sunday - Rest

I actually flew to Hong Kong on Thursday and had all day meetings on Friday and Saturday before flying home overnight on Saturday night, hence the weekend without working out!

I actually went to see a Nutritionist on Monday as my weight loss has been slower than my Doctor would have expected - healthy is about 0.5kg/week or 2kg/month. I have been sitting at about 1kg/month and working my butt off. So, I wanted to see what was going on. Basically I am eating too much protein and fruit and not enough vege's and dairy, which is definitely a relief. I thought she was going to tell me I should give up my precious carbs, but my limited intake (2 serves per day) is a good target.

So, I tried my hand at incorporating dairy with my 2 serves of fruits to fill me up in the afternoon so I dont feel I need a massive steak or piece of chicken for dinner!

Give this a try - 1 small banana (sliced), plus 100g of 0% plain chobani (or any greek yoghurt), a tablespoon of honey and a sprinkle of chia seeds all for 150 calories and super tasty!

 

The totals this week are really starting to make me feel like I am losing weight. 1-2kg loss doesnt really mean a lot but now I am over 3kg lost and I am starting to notice it and my belt is down a loop and my bra's are all fitting me properly again  - always off the chest first, of course!

 

Weight loss this week = 0.8kg (1.8lbs)
Total = 3.6kg (7.9lbs)

 

Weight loss figures sound way better in pounds I have decided!

Week 4 - Fitness Test and Measurements

Cannot believe it is already 4 weeks into Round 1 of 12WBT, although I am super happy with how my results have come out!

Fitness Test:
1km Run - 5'40" (down from 6'11")
Wall Hold - 1'09" (up from 58")
Plank (knees) - 2'49" (up from 2')
Push ups (knees) - 28 (no change)
Sit and Reach - 15cm (up 1cm)


Measurements:
Chest - 4cm smaller
Waist - same
Hips - 1.5cm smaller
Thighs - 1.5cm smaller
Arms - same

7cm down over my whole body - not too bad! Although I am very proud of my fitness improvements, particularly my run time! I want to start working on my toes plank and my 10km or 5km run time.

Thursday Check-in

So last week was spent travelling a little and usually that means too many calories in and not enough out. I made a conscious effort to keep up my water and at least do my walking for 20 minutes!

Monday - Walk (220 calories)
Tuesday - Morning and afternoon walk (685 calories)
Wednesday - Toning session and walk (493calories)
Thursday - Rest
Friday - Gym Cardio Session (503 calories)
Saturday - Cardio Session (806 calories)
Sunday - Rest

Lucky for me, it went very well this week. Despite having 2 rest days and one light day, I was careful with my calories and some of my walks were tough! I was in Perth and there are some fun stairs that are common workout stairs - there were so many people! The view at the top was definitely worth it though!

So this weeks numbers are awesome, not in whole numbers I guess, but in that mental figure - I am under 80! I managed to weigh in at 79.9kg this week! So exciting, my husband was standing in the bathroom next to me when I weighed in and I clapped! Just need to keep down here!

Weight loss this week = 0.8kg (1.8lbs)
Total = 2.8kg (6.2lbs)

Thursday Check-in

So this week was a little better, I was able to work out every day and I had the whole week in the office so no excuses when it came to food!

Monday - short ride then gym cardio session (659 calories)
Tuesday - Ride to work and walk from train home (905 calories)
Wednesday - Toning session (330 calories)
Thursday - Walk (153 calories)
Friday - Workout DVD (461 calories)
Saturday - Walk (135 calories)
Sunday - Rest Day

Being in the office for the week also meant that I could get some decent meal planning happening! I also was able to enjoy all my snacks at consistent times and keep my energy up without getting too hungry! Although I did have a lot of work on and wasnt sleeping very well, so I did have a few days (namely Thursday and Saturday) where my workouts werent optimal, but I have a 20 minute minimum agreement with myself. As an absolute minimum I MUST go for a 20 minute walk everyday. My job is very sedentary - I drive to the office, sit on my backside all day, then drive home. I dont even walk to get lunch because we have a canteen at work!

I also had a huge night on Saturday night celebrating our end of season party for our Oztag team, where I won the Most Improved! Yay! Apparently I have fooled most of my team to think that I suck less than I did at the start of the season - brilliant!

You may note that it is a perpetual trophy with the year printed on it... adds character really.

So the numbers for this week are really not that exciting, but exciting for me as this is the week I usually gain due to my lovely womanly time (too much information?):

Weight loss this week = 0kg (0lbs)
Total = 2kg (4.5lbs)