Favourite Quote

The myth that women should not lift heavy is advanced by women who fear effort and men who fear woman. Eric Midkiff, Olympic Weightlifter

So lift heavy girls and flex!

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Getting Started

Just starting out (or starting again) in your fitness journey? Not sure how to take that first step toward health, light and happiness? Below are some easy steps from the Muffintopless blog to get you started!

• Get rid of the junk food! This includes (but not limited to): regular and diet soda, cookies, chips, crackers, candy, white breads and pastas, fruit juice, sugary cereal, condiments like ketchup, mayo, ranch and other fattening/sugary dressings and marinades, fast food, frozen dinners and most packaged goods. Start making your own meals from wholesome lean proteins, veggies, fruit and healthy fats. Basically, eat as close to natural as possible!
• Cut out the alcohol! It shuts down your metabolism, promotes fat storage and breaks down muscle tissue. It’s basically treated by the body as a toxin… If you’re serious about getting in shape, not drinking won’t be a problem.
• Start exercising! The trick is to find something you enjoy so that you will actually DO IT. There are SO MANY options, some of which include: weight lifting, pilates, yoga, cross fit, kickboxing, mixed martial arts, powerlifting, olympic lifting, jogging, cycling, spin, zumba, interval training, jazzercise, jumping rope, dancing, running, hiking, mountain climbing, swimming… the list goes on!!
• Develop patience and a positive attitude if you don’t already have them! You WILL have set-backs and losing weight/getting fit WILL take time. You will occasionally cheat on your diet, you will miss a workout, you will stumble, you will make mistakes… you’re human! Nothing worth having ever comes easily… if it WERE that easy, everyone would be in shape! Know that you are only a failure if you QUIT. So don’t quit! You will regret it in the long run!
• Surround yourself with people who support you. There is nothing worse than having negative and/or jealous people around when you are trying to make a healthy, positive change to your life. There WILL be people you THOUGHT were your friends try to drag you back to your old, unhealthy ways. They might tease, taunt or grill you for your new habits. Some people can’t handle change. If you find that your healthy habits are being mocked or demeaned by those around you … ask yourself why your ‘friends’ would want you to go back to being unhealthy. Do they not understand the sudden change? If so, explain to them why you’re doing it… Or, are those friends just jealous? If so, CUT THEM OUT OF YOUR LIFE! 
• Plan ahead! If you fail to plan, you plan to fail. Prepare your meals and workouts in advance. Always keep workout clothes, a water bottle and protein powder with a shaker cup in your car so you never have an excuse not to hit the gym. Always carry an apple, a serving of almonds in a ziploc baggy and a packet of tuna with you.. that way you never have an excuse to hit the vending machines or burger joint!
• Set realistic goals and track your progress! Keep a journal log of your workouts, your food intake and your stats each week so you can track your progress easily! 1-2 pounds of weight loss per week is a reasonable and healthy goal (depending on your current weight). The scale is not always a good indication of your progress though! Numerous factors can affect the number that are unrelated to fat gain/loss. The mirror, pictures, the way your clothes fit and your measurements are better ways of tracking progress!

Hope this helps! 

Have a healthy clean day! 

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My Progress

I thought I'd do an update on my progress so far this year. I started with a new trainer and gym at the start of this year and have been constantly monitoring my diet and working hard. It been a different type of training then I was used too, a lot of emphasis on re building muscles structures and not lifting as heavy as well as looking closely at the temp of ever movement. 

I currently work out 4 times per week and instruct 5 bootcamps (try running around after 30+ girls each morning and see how fit you get!). Each work out is between 45minutes to and hour. 

My own workouts are all weight based with sled pushes, pulls and drags for some anaerobic fat burn added in. I also try and get in a few beach walks as well keeping at a moderate intensity where I can catch up with my friends at the same time. 

In January I started at 26% body fat and 69.1kg after really un-restricting myself over Christmas and New Years. I felt lethargic, my emotions and moods were all over the place and I was slowly becoming 'soft' again. 

In February in had my abdominal surgery which set me back for quite a few weeks but I got back on track as soon as I could!  

Come March I am weighing in at 67.2 am 23% body fat. While this is only a 3% body fat difference it's enough for my abs to have come through. Waking up in the morning, looking in the mirror and being greeted by them is one heck of a motivation to keep going!

Overall I am looking to reach around 16-18% body fat (by end of April) then I will decide if I want to look at competing in the Bikini or Sports Model section in September. 

I hope you are striving towards you goal too! 

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Confused By How To Eat Cleanly?

This video will help :)

"We are shaped by our thoughts; we become what we think. When the mind is pure, joy follows like a shadow that never leaves." Buddha

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Too Much Cardio?

Cardio is great for burning fat and running is one of the best ways to do this. However to much can actually be detrimental to your fitness goals through increased coritsol levels (hormonal response to stress) as well as breaking down muscles for energy. More lean muscle mass means a leaner, toned body. So don't let your body eat your muscle! 

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Today's Motivation

 

"I can defy gravity and shatter stereotypes. My curves are earned as my weakness is shed. I trade soft for firm and tears for sweat. I turn guilt into satisfaction and tomorrow's chore into today's opportunity. My purpose becomes defined as my strength runs wild."

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Post Work Out Nutrition Video

"I shouldn't eat bad things because the tiny me inside of me will get angry."

Not only hilarious but there is some solid post work out nutirtion information in the video above

" Always remember that striving and struggle precede success, even in the dictionary."Sara Ban Breathnach 

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