Ten to One, Sexy Legs and Abs.

This is something that I’m working with at the moment — I’m going to say upwards of 3 times a week, but my abs are sore and that’s probably a lie.

Warm up (3 rotations)
10-15 minutes of strong cardio (or a 1 hour walk)
10 squats
10 lunges
10 bend-stretch pushups

Ten to One (20-25 minutes)
100 jumps with a skipping ropes
10 floor-beam jumps
10 pushups (from the beam)
10 side plank rotations (each side)
10 seated row (alternatively a 60 second plank)

Then follow the pattern (90 jumps, 9 floor-beam, 9 pushups, etc.)

Sexy Legs (15 minutes)
20 squats
30 lunges
40 calf raises
50 second wall squat
100 jumping jacks
50 second wall squat
40 sumo squats
30 leg raises
20 squats

Abs (3 rotations)
With big ball:
15 leg lifts (each side)
15 ball crunches
15 medicine ball situps

Without big ball:
15 crawling leg raises/donkey kicks
15 reverse crunches
15 medicine ball situps

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Identifying Embarressing/Depressing aspects of Life.

My Life is pathetic and embarrassing. I have no excuses. I know what I want and yet, I’m not moving closer to achieving it. Yeah, I have big long-term goals that I’m not working towards at the moment. I know I should be working towards them now, but that’s not what I’m disgusted about. I’m disgusted with my life.  For example, if someone came to my home right now, I wouldn’t invite them inside. No one should be in that situation.

Unfortunately, my home isn’t my only problem.

Things I’m embarrassed (or disappointed) about:

·      My inability to cook. I’m sorry to throw in the sexist card here. But I’m a women. I’m 24… I should know how to cook. I do however blame my lack of kitchen for this. If I had a big kitchen that actually had somewhere to chop shit up… it would be a double wammy of embarrassment.

·      My job. No one would aspire to have my job. And the sad thing is. I’ve only been working a few times a week anyway. I’ve been in shops and the assistants ask about my work and I literally try to change the subject because I don’t what them to think less of me.

·      My lack of direction. I honestly don’t know what I want my occupation to be. I graduated from university with a useless degree in an industry I don’t want to work. The job I MAY like requires more study for a measly average of $40 000 pa. I’ll have to attempt to pay off a mortgage with that plus have money left over for horses and investments. Impossible?

·      My general lack of knowledge about everything. My mum literally things I have something wrong with me because I just don’t care about stuff I’m not interested in. Fair enough one might think, but there isn’t a lot I care about which has left me being a very uninformed member of the community.

·      What I put into my body. I eat crap. And what I eat makes me feel crap and look crap and it’s just not worth it. If I ate better I would save money! And feel good and look better and make my body function better…  and yet… I’m just stuck in a rut and am not changing anything about it.

·      My freaking lack of activity! I had a customer at work come in and ask how the workouts were going (he goes to my gym). My response and his reaction gave me a good kick up the butt.  I want to feel proud of myself again.

·      My lack of drive. I’m crazy about horses, yet my actions don’t show evidence of that. I don’t ride or take lessons, I don’t know any horsey people where I currently live an, although I have ample time, I don’t volunteer at any riding schools despite being in an ideal spot to do so.

·      I have debt. It is a useless place to be in and I need to get out ASAP yet I’m not applying for jobs.

·      I don’t mean to get all ‘raise the flag on yo’ ass’ but, I’m also embarrassed and ashamed of my actions in my last political voting experience. People have fought and died to give me certain opportunities in life and I went into the booth and numbered things randomly. It seemed like nothing at the time but in hindsight I am repulsed by my actions. There is no excuse for not knowing or caring about politics. Sure, it sounds boring and mature and horrible, but it’s my FUTURE! I should know who the different people are and what they are fighting for.

·      And of course, the state of my home. It’s messy, beds are unmade. I have run out of clean dishes. I need to do washing. And there is just crap all over the floor. It creates a negative atmosphere and is a waste of space.

Sorry for the negativity, but I believe we need to address our issues in order to deal with them appropriately. I encourage others to make a list of things in your life that you’re sick. You don’t even need to know how to deal with them yet. Identification is the key at this stage.

Okay, now I have all that off my chest, it’s time to do something about it. I’m sick of sitting around complaining about things. I’m sick of wishing I was in a different situation or that I didn’t have to deal with things. But no one else is going to do things for me so I have to just get up and kick my own arse into gear. I’m starting with cleaning up my feral house.

See you on the shiny side.

My Return To The Gym… [Disappointing]

Trainer Via text message: Erin! How’s your training coming along? Hope you have been working hard 🙂

What was I meant to say?

Yeah… about that… see, I haven’t actually stepped foot in the gym since I saw you 6 weeks ago… but I’m sure it would be going great if I’d been doing.

The other night I finally got off my butt and ventured to the gym. I was excited and scared at the same time. I actually really love working out. I love being in the gym. I love people watching, I love the feeling of accomplishment. I love the alone time (something I generally hate). I love that the only thing to think about is counting and breathing and technique. But most of all I love the feeling a few hours after when you take a deep breath in and all of a sudden it’s like you’re breathing new life into every part of your body. Each breath then becomes something so important and nourishing. That feeling is what made me go back to the gym after my first session at the gym. The sore muscle thing has never really bothered me. I actually really love that feeling. I love laughing at myself when I can’t perform normal activities.

Anyway, I’m getting distracted from what I actually wanted to share.

I arrived and there were so many people. There are always so many people. So Many young, buff men who are always using the equipment I want. Don’t get me wrong… they are great to look at sometimes. But it’s not like you really get a chance to see them. A) you have a workout to do, and B) you’d look like a weirdo staring. I like to daydream that they are always watching me (try this daydream while you’re at the gym, it makes you work twice as hard) but I generally take up that daydream in most aspects of my life. I know people don’t actually give two hoots about me, but it keeps me from getting bored.

I’m getting distracted again…

What I want to say is… I didn’t want splutter and fail prematurely at my workout (which I haven’t done for a bazilion years) in front of a room full of gym gods. I totally understand that they have their own workouts to concentrate on, and probably wouldn’t bat an eyelid in my direction. But I still decided to do something else instead.

I jumped on the elliptical, as I always do to warm up. I hate cardio. The elliptical is just the cardio machine I hate the least. I generally do 2 minutes forward, 1 minute backwards and so on for about 7 minutes. I hold the middle handles (the ones that don’t move) to work on stability. I do this because that’s what I need to work on in my squats.
After that I would have looked like a total idiot as I had no idea what I wanted to do. I recall actually staring off into the distance with my hand on my chin trying to come up with a workout.

This is what I came up with:

(I dropped my weights to what I was working with at the start of my last program)

3 sets of
10 reps of straight legged deadlifts with 10kg dumbbells
10 straight legged balancing weight touches

2 sets of
18 walking lunges with 7kg dumbbells
30 ankle touch crunch things
15 Russian twists with 6kg

2 sets 4×4 tempo
10 bridges on half core ball
10 (each side) single legs bridges on half core ball

After this, I went to my phone hoping to see a message telling me I had to pick up my boyfriend. I saw it, stretched and left.

The workout looks fairly concise and organised when I type it out here but there was a lot of stopping to think what to do next. It took an hour and that is not an hours worth of activities. Oh well, I was a little sore the next day so I guess that means I did okay. I’m pretty sure that’s purely from the deadlifts though.

I didn’t work hard enough to get my exercise buzz. But I’m feeling a little more pumped to do my ‘proper’ workout.

Different Detoxification Programs/Diets [long article]

* This is a long post of the different detox/cleaning programs available. THIS IS NOT MY OWN WORK. I have typed out ‘Eat Yourself Clean ‘By Saskia Brown from the WELLBEING DETOX magazine (I have no life). If anyone is even considering doing a detox or cleanse or even a fast, I highly recommend the WELLBEING DETOX book/magazine. It takes a holistic approach to the detoxification process, gives you the information and doesn’t try to sell you stuff. All my information is from this publication.

The biggest thing on my healthy lifestyle to do list is to detox the s#^* out of my body so I have a clean slate to then nourish the heck out of.

A detox program, diet or cleanse, whatever-you-want-to-call-it, aims to rid the body of unwanted toxic waste products that have built up in your tissues and organs. These toxic waste products enter the body everyday via the chemicals in food and drink we consume and the air we inhale. Hydrogenated fats, sugars and processed foods, drugs and alcohol, air pollution and chemicals pumped into our fruit, vegetables, meat and skincare, can take their toll on our body, despite various defense systems we have in place.

The major organs involved in eliminating these toxins are, most famously, the liver, along with the colon, kidneys, skin and lungs. As you’ll see as you read this a lot of the popular detox ‘diets’ can be a tad restrictive in what and how much can be consumed so just a little…something:

When you restrict calorie intake to below 1000 calories a day, your body thinks you are starving and slows your metabolism to store energy for future use, actually slowing down your metabolism. As with all restrictive diets, the weight that comes off is often due to the loss of fluids and muscle mass rather than fat and the weight loss is not sustainable once old eating habits are resumed. Therefore they are not a long-term solution to weight loss.

A nutritionally assisted detoxification program is a much better way to rid your body of toxins while conserving essential tissue and promoting a healthy body composition of fat and fluid with muscle and organs. After a balanced detox program is undertaken, you metabolism will become more efficient at generating energy and eliminating wastes. The purpose of a good detoxification program is to support all the organs of elimination in their normal processes, stimulate the eliminatory processes to clear and filter toxins and remove any extra burdens on these organs to allow them to function at an optimum level.

Basically… I want to eventually do a detox, the healthy way, so I’m going to gather my information for you all to see.

To start with the article ‘Eat Yourself Clean‘ By Saskia Brown in the WELLBEING DETOX magazine offers a guide through some of the detox diets available.

Juice fasting

A juice fast involves drinking raw, fresh vegetables and fruit juice for a short period of time. A juice fast typically last for up to three days. Whilst this diet is a good source of vitamins and antioxidants, it is more extreme form of detoxification compared with some other detox diets because no solid food is consumed. A gentler form of juice detoxification involves the inclusion of one healthy meal per day in addition to the juice, which ensures you receive adequate calories, protein and fibre.

Typical fruit and vegetables include celery, carrot, broccoli, ginger, cabbage, apple, spinach, beetroot and leafy greens. The benefit of drinking freshly pressed vegetable-based juices and water for a day or two is that it enables your digestive system to have a rest from digesting large meals. Juice detoxification may provide you with increased energy, more efficient digestion, better quality sleep, stabilization of bowel movements and elimination of stored toxins.

Juice fasting for a period of more that three days is not advisable as it can lead to deficiencies of nutrients such as protein, essential fatty acids, and calcium. Other health risks include headaches, fatigue, acne, constipation, hypoglycaemiam, fainting, low blood pressure, kidney issues and heart arrhythmia.

Water fasting

Water fasting limits what you ingest to just plain water. This type of fast is probably one of the oldest, with many religions using it as a technique to cleanse both body and soul of impurities. Nowadays, fasting is often used for the purpose of losing weight and detoxing. As with juice fasting, proponents of fasting claim that drinking only water for the prescribed period allows the digestive system time to heal by enabling it to rest completely. There are many risks associated with this form of detoxing and I can be quite dangerous for certain individuals, particularly those with chronic health conditions.

When It’s undertaken for more that a couple of days, nutritional deficiencies can leave you feeling weak, make you prone to muscular cramping, your blood pressure can all, leaving you prone to fainting spells and uric acids levels can rise, which can lead to attacks of gout or even kidney stones. You may also experience muscle breakdown, cardiac arrhythmia, blood sugar problems such as hypoglycaemia and hormonal changes.

This form of detoxification can actually stress your body even more as the organs of elimination and detoxification are not being supported by the required nutrients and dietary fibre.

Soup Diets

Because of the limited intake of calories, soup diets are often taken up by people wanting to lose weight. Like all detox programs, soup detox diets aim to rid the body of unwanted toxic waste products that have built up in your tissues and organs.

Soup detox diets have become very popular recently and usually involve eating a variety of vegetable soups for a short period of time, often for up to seven days. Sometimes, other foods are allowed, such as steamed fish and fruit, in addition to the soup, depending on the particular detox plan. This is a healthier option since the body is not deprived of calories.

The cabbage soup diet has become one of the best-known examples of a soup detox. There are different version of the cabbage soup diet: from eating nothing but cabbage soup for seven days to the inclusion of foods such as fruit, vegetables, skim milk, lean meat and brown rice on specified days of the detox. Bread is not allowed, nor is any type of junk food, carbonated drinks or alcohol. The sop itself is based on a combination of cabbage, onion, tomato, green capsicum, celery and carrots.

The most extreme version of the cabbage soup diet, where no other food is consumed, results in rapid weight loss because of the limited calorie intake most of the  weight that is lost, however, comes from water and muscle mass instead of fat. The low calorie intake forces the body to enter starvation mode and hang on to the existing fat for starvation. This is not a long-term solution to weight loss. Cabbage can also cause a lot of gas, so some people undertaking the diet can feel quiet uncomfortable.

The Grapefruit Diet

The grapefruit diet, also know as the Hollywood Diet, was first introduced in the 1930s and was designed to jumpstart a weight-loss program so dieters could lose a large amount of weight in a short period of time. Today, there are many versions of the grapefruit diet but the common rule is that half a grapefruit is to be consumed before every meal to enhance the action of your fat-burning enzymes.

It has been shown in laboratory studies that a substance found in grapefruit helps with fat loss. In may 2010, an animal study published in the American journal of physiology , endocrinology and metabolism showed that long-term intake of nootkatone, a substance found in grapefruit, is beneficial in preventing obesity and improving physical performance. The study showed that the long term intake of nootkatone significantly reduced high-fat and high-sucrose diet-induced weigh gain and abdominal fat accumulation. These effects were found to be due to the role mootkatone plays in activating an enzyme that is implicated in the  control of energy metabolism.

Another animal study published in the October 2009 journal diebeties found that naringenin, a bioflavonoid found in grapefruit, was able to correct the elevations in triglyceride and cholesterol, prevent the development of insulin resistance and normalising glucose metabolism. The researchers found it worked by reprogramming the liver to burn up excess fat, rather than store it, resulting in the prevention of obesity. Some

Some grapefruit diet plans emphasis low carbohydrate intake and limit the amount of fruit and vegetables you eat while encouraging meat intake. Calorie intake is often reduced to below 1000 calories per day for 10-12 days to achieve rapid weight loss. As with all restrictive diets, the weight the comes off is due to the loss of fluids rather than fat and the weight loss is not sustainable once old eating habits are resumed.

Lemon detox diet

Lemon detox diets use a drink consisting of lemon juice, cayenne pepper and maple syrup. Lemon and cayenne are the cleansing agents while maple syrup is used for its mineral content and as a sweetener.  The only minerals found in maple syrup in substantial amounts, however, are manganese and zinc. The high sugar content of maple syrup is also a major drawback of this detox program.

It’s recommended that 6-12 glasses of the drink should be consumed each day for a minimum of 10 days. No other food of juice is taken during the detox. Eating food while undertaking the lemon detox diet is said to hinder the cleaning process and reduce effectiveness. This is based on the premise that the chemicals, pesticides and additives found in food add more toxins for the body to deal with during the detox and eating food will not allow your body to adequately rest and restore itself.

Sustaining your body for 10 days on just lemon, water, maple syrup and cayenee pepper is not advisable. You will not be able to get the range of vitamins, minerals and nutrients your body needs to detox and flush out the toxins or even cope with normal bodily functions.

Cayenne pepper promotes an increase in the secretion of hydrochloric acid that it vital in the digestion of protein, which aids in the elimination of waste as it enters the intestines. As a circulatory stimulant, cayenne enhances blood supply to tissue and assists with toxin removal and increases the rate at which carbohydrates and fat are metabolized. An effective detox diet, however, should include the consumption of foods high in fibre to actually flush matter from the intestines. Constipation is likely to occur without these fibre-rich foods.

This detox entails a very low calorie intake, which means although you will lose weight, it will be water and muscle loss rather than fat loss. Since this diet advocates no food and is based on a high sugar drink it is not recommended and may be dangerous for those with blood sugar problems such as diabetes and hypoglycaemia.

Metabolic Stimulating Diets

            Metabolic stimulating diets are designed to help you lose weight by following a diet plan that helps to speed up you metabolism so you can burn calories faster.

This kind of diet is a better option than some of the other detox diets, which are aimed solely at weight loss. Rather than being based on a form of starvation and restriction of calories, this diet encourages you to eat regular small meals throughout the day, which actually helps enhance your metabolism. Eating every two to three hours or having 6 small, nutritious means satisfies your hunger as soon as it sets in, helps to maintain stable blood sugar levels, keeps your metabolism high and provides your body with a steady source of energy.

Allowing your body to feel starved or deprived of nutrition actually slows your metabolism. When you restrict calorie intake to below 1000 calories a day, your body thinks you are starving and slows your metabolism to store energy for future use.

Metabolic stimulating diets promote eating a combination of protein and complex carbohydrates. Resting metabolism increases two to three times more after eating a quality lean protein that after consuming simple carbohydrates. Eating complex carbohydrates such as whole grains, fruits and vegetables also burns mire calories than eating foods high in simple carbohydrates such as a piece of cake or biscuit.

Including spicy foods in the diet is a jet feature of metabolic stimulating diets. Spices such as cayenee pepper, chill ad ginger increase metabolism by raising body temperature and thereby help to burn calories. The scientific description for the action of these foods in the body is “thermogenic” (“thermo” meaning heat and “genic” meaning to create). Studies have shown that cinnamon helps to control insulin levels, which directly affects whether your body stores od burns fat.

Caffeine has thermogenic properties, so metabolic stimulating diets encourage drinking a few cups of green tea daily to help boost metabolism.

You metabolism is also boosted by regular aerobic exercise, not only while you are doing it but for hours afterwards. Furthermore, strength training or resistance exercise helps to build muscle and, since muscle burns more calories that fat, the more muscle you have, the more calories you burn.

Drinking water is also important in this diet as it helps the metabolism process to work a more efficiently and flushes toxins from your body.

Bowel (or colon) cleansing

Elimination of stools is one of the body’s primary methods of getting rid of toxic substances. This is especially important during a detox diet, since regular bowel movements decrease the likelihood the toxins will be reabsorbed into the body.

Bowel stimulating diets are often referred to as colon or bowel cleansing and involve the inclusion of foods that are high in fibre, such as fresh fruits and vegetables and whole grain foods, while avoiding foods that tend to cause constipation or very hard stools. Such as meats and dairy products. Plant based diets containing generous amounts of vegetables, fruits, beans, seeds, nuts and whole grains are high in fibre, which is the essential, non-digestible component of food.

A high-fibre diet supports a healthy digestive tract by sweeping debris from the colon, much like a broom. Fibre exercises the intestinal tract by stimulating peristalsis, the wave-like muscular contractions of the bowel that decrease bowel transit time. Fibre also holds moisture in t the colon, softening the stool.

Both soluble and insoluble fibe is required for colon cleansing. Insoluble fibre is especially good for improving elimination and preventing constipation. Soluble fibre feeds the beneficial bacteria in your gut and is also important for binding cholesterol and aiding it’s passage through the body. Flaxseed and oats are both high in soluble and insoluble fibre.

This approach to detox enhances the excretion of toxins through the bowels, which is necessary part of the detoxification process. It involves similar dietary recommendations to those of the live detox and so enhances the function of both your colon and liver. It is not a calorie- restricted, so you will be getting enough nutrients to support your detoxification pathways as well as ensure you don’t enter starvation mode.

Alkalising Detox

The typical western diet is largely based on meat, dairy, sugars, alcohol, saturated fats and caffeine., all of which creates a hostile, acidic environment within your body. The pH level of your internal fluids affects every living cell in your body and a chronically over-acidic pH creates an extremely negative environment, which effects all cellular functions and every area of your body can be negatively affected.

Foods that are naturally green in colour are very alkaline because of their high chlorophyll content. Eating your greens helps to maintain the proper balance of acidity and alkalinity (pH) of your blood and other body fluids. Along with all green vegetables, alfalfa, wheatgrass, barley grass, spirulina and chlorella all contain high levels of chlorophyll. The chlorophyll content in these foods helps to cleanse your body a, remove toxins from the digestive tract, enhance your bowel function and promote the health of your circulatory and immune systems. An alkalized body system also helps prevent minerals such as calcium leaching out of your bones into your bloodstream. Chlorophyll aids your body in its natural removal of potential toxins from your system yet it does not bind to or remove essential nutrients you need. Chlorophyll’s cleansing action on your bowel and other elimination channels helps promote clean blood and ensures that metabolic waste is efficiently carried away from your tissue. A clean bloodstream with an abundance of red blood cells to carry oxygen is also necessary to support your immune system.

Avoiding foods that are acidifying is a key feature of a greens-based diet. Steering clear of sugar, dairy, meant, caffeine, tobacco, wheat, certain fruits, saturated, hydrogenated and trans fats, processed foods, carbonated drinks, certain nuts and white rice is importance in establishing a health blood pH.

Liver cleansing diet

            With more that 500 functions, the liver is one of the major organs involved in detoxification, along with the colon, kidneys, skin and lungs. The livers role in detoxification is to change or detoxify harmful toxins into substances that can be safely eliminated from the body. Good nutrition is essential to healthy detoxification and the liver needs certain nutrients to function optimally. The typical western diet is deficient in many nutrients, which can lead to suboptimal liver function.

The liver has two phases of detoxification and both Phase | and phase || detoxification processes are dependent on availability of specific nutrients. In the absence of any of these nutrients, your liver’s detoxification ability is impaired. Therefore, following a detox regime that does not supply adequate nutrition can be unsatisfactory. A good live detox diet will include the use of specific foods that help balance phase | and phase || detoxification pathways while reducing the liver’s toxic load by avoiding fatty foods such as dairy products, deep fried foods, fatty meats, trans fats, artificial sweeteners, colourings, flavourings and preservatives, pesticides, alcohol and tobacco.

A liver detox is a good way to enhance the function of your liver and reduce the body’s toxic load.  It’s not a calorie-controlled diet, so it will not leave you feeling hungry. It’s also high in fibre with an emphasis on lots of fresh vegetables, so your bowel function will be enhanced and toxins will be able to be efficiently excreted.

 Remember:

A nutritionally assisted detoxification program is a much better way to rid your body of toxins while conserving essential tissue and promoting a healthy body composition of fat and fluid with muscle and organs. After a balanced detox program is undertaken, you metabolism will become more efficient at generating energy and eliminating wastes. The purpose of a good detoxification program is to support all the organs of elimination in their normal processes, stimulate the eliminatory processes to clear and filter toxins and remove any extra burdens on these organs to allow them to function at an optimum level.

After the detox is over:

  • Rebuild you body with nutrient-dense whole foods, continue eating a wide array of vegetables, fruits and wholefoods and pursue healthy lifestyle and excersise habits.
  • Continue to limit the amount of processed food in your normal diet.
  • Do not end the detox with a binge on high-fat/sugar foods and/or alcohol as this could have unpleasant side effects.
  • Continue to drink plenty of purified or spring water throughout the day as this helps to flush toxins out of your body.
  • Eat smaller meals regularly rather than big meals that leave you full and tired. Eat enough to satisfy your hunger but do not over indulge.
  • Try not to eat a large meal close to bedtime, as you won’t be able to digest your food completely.
  • Avoid drinking large amounts of liquids at the same time as eating your food.
  • By completing a balanced detox program you will be more aware of the impact diet and lifestyle have on your health.

So… from those short blurbs about the different types I’d do a mix of alkalising, bowel and liver detox. I’d also like to do a juice fast (the one with a meal included).

Hypertrophy Program Day 1 [Back+Biceps]

This is day 1 of a 3 day training program my trainer left with me when I could no longer afford him. That was 5 weeks ago and I’ve still only done this workout once. Bad Erin.

long story short, I’m a skinny girl who has been looking to get bigger, so while I was working out (and not getting distracted by life and The Big Bang Theory seasons 1-5) I was basically just doing weights and a tiny bit of abs. I’ll do some posts on my previous workout programs so you can see where I’ve come from. With this new program I’m doing much of the same stuff but in a much different way.

This program is Hypertrophy training which, cue Wikipedia, ‘involves an increase in size of skeletal muscle through an increase in the size of its component cells. Sarcoplasmic hypertrophy is focused on increasing the actual size of the muscle, and less on increasing strength. Myofibril hypertrophy will focus more on strength increase and less on an increase in the size of the skeletal muscle.’

My program is purposed more towards the Sarcoplasmic way/method? So I’ve dropped the weights and upped the anti. Basically, I’m going to be the new Hulk.

blah blah blah. Here’s the Important bit…

Back and Triceps
8 Reps
4 Sets
4×4 Tempo
(4 seconds to lift the weight and 4 seconds to return the weight)
It’s all about time under tension
Drop set final set

Assisted Pull Up {Middle Grip}
All four sets at once with 1 minute rest between each sets

chip upThen alternate sets with:

Seated Row

seated rowPreachers Curls

preacher curlThen alternate sets with:

{Wide Cable} Lateral Pulldown

lat pullHammer Curls

hammer curl

Abdominals

2 sets of:

30 weighted Russian twists
10 {together} leg lifts
10 {wide} leg lifts
20 back extensions

This program was built to make me fail (my trainer likes to see me suffer) . I go till my muscles can’t go any further. I can’t really finish the final sets and I didn’t even include the drop sets when I did it all that time ago.  It does feel amazing afterwords (shaky, but amazing) and once I’m done it’s all over for the week (apart from day 2 and 3 of the program).

So, that’s what I’ll be working through for the next 8 weeks (or until I have enough money to see my trainer again). Hopefully that’s all understandable. I really need to get my butt into gear and go to the gym. The longer I wait the weaker I become and the harder it’s going to get.

Have an enjoyable day and please excuse my artistry/computer skills.

Erin.

Meal Planner + Shopping Lists

  BREAKFAST SNACKS LUNCH SNACKS DINNER
THURSDAY

Eggs Bacon

Toast /

Tomato

Spinach Onion

Salad

Carrot

Nuts

Fruit juice

Steak*

Potato

Carrot, Beans

Peas+corn

Vitawheats/

Avo

Tomato

Feta

Homemade Rissoles*/

Spinach

Onion

Bacon

Peas+Corn

FRIDAY

Cereal

Fruit juice

Subway

Nectarine

Sorbet

 

Ham Sandwich/

Lettuce

Carrot

Cheese

Tomato

Onion

Feta

Salami

Tuna

Vitawheats/

Avo

Tomato

Feta

Cheese Toast

Rissoles

SATURDAY

Egg Toast

Cereal

Fruit juice

Salami

Nuts

Apricots

Toast

Ham

Bacon

Salami Sandwhich/

Lettuce

Carrot

Cheese

K-time bar

Yogurt

Apple

Vitawheats

Lasagna/

Potato

Onion

Pumpkin

Peas+Corn

SUNDAY

Green smoothie

Cereal

 

Nuts

Cookie

Tuna

 

Ham Sandwich/

Lettuce

Carrot

Cheese

Tomato

Onion

Toast

Frozen yogurt

Eggs

Creamy lemon chicken/

Pasta/Rice

TO USE:

Toast

Vitawheats

Egg

Cereal

Steak

Mince

Nuts

Salads

Vegetables

Pasta

Sandwiches

Carrot

Spinach

Potato

Soup

Peas+Corn

Fish

Tuna

Onion

Garlic

Pumpkin

*Homebred organic beef
We are lucky enough to have Darcy’s parents who breed their own beef to butcher. I know the cow had a lovely organic life and was humanely slaughtered and butchered.

I honestly don’t know how it’s taken us (my boyfriend Darcy and I) this long to create a meal planner. We’ve tried a few times in in the past but never seemed to get past a couple of days, plus we’re constantly changing what we’d planned, which sort of made it all pointless as it was a more specific approach to planning. Our past attempts were based on serving sizes of the different food pyramid categories, which made the planning 10 times harder and seemed to take a million times longer.

This time we scratched the serving sizes and simply concentrated on what we already had in the house and what we tend to gravitate towards when we’re feeling lazy and peckish (minus the salt and vinegar chips and tina wafers), so it’s all pretty boring and repetitive at this stage, but I feel I need that in this beginning stage if I want to continue eating more consciously and planning meals.

We wanted to plan a whole weeks worth of meals but throughout the planning process it became too confusing trying to figure out what and how much we still had to use. Monday is were I gave up and created a shopping list for everything we needed.

Supermarket List Farmer Market (Saturday)
500gm chicken
Milo
Bananas
Milk
Fruit juice
Bread
Bread rolls
Activia – vanilla (tubs)
Salami
Bacon
Vita Wheats
K-time bars
Bottled water
Frozen peas+corn
Probiotics
Canned Beetroot
Baby Spinach
Silver beet
Celery
Royal Gala Apples
Carrots
Beetroot
Apple juice
Lemon
Avocado
Potato
Spanish onion
Sweet Corn

We usually go to the supermarket to get bread and come home with nearly a trolley load full of stuff we either don’t need or forget to cook/eat. In response to this, we are giving the order-online/home-delivery shopping experience a try. Our purchases will be delivered between 5pm-8pm tomorrow. Hopefully that will stop us from buying crap and help us save money. I don’t want to get too fussed about sticking precisely to the plan… it would probably scare me off. I’m not too good at failure. Wish us luck for the first few days anyway.

What is the Future?

This morning I ate a couple of biscuits with my coffee and felt as though I was doing something unjustifiably wrong, like I’d just shaken Hitler’s hand and complimented his moustache (or some other, equally inappropriate comparison). Then, I thought, ‘You know what? This isn’t about guilt or punishing myself for little things like that.’ Most diets or detoxification plans I’ve come across seem to focus on the negative and encourage self-reprimanding. Like that’s going to encourage positive thinking or self-confidence. The last person I want thinking I’m a failure is that one staring back at me from the mirror with an unparalleled look of disappointment and regret. I believe that this gradual lifestyle change is about recognising that sometimes I feel like a treat, thinking about why that is, what’s going on in my life at that moment and trying to replace what may be a comfort food with a comfort walk or a comfort apple. Cry-cry, chomp-chomp.

Everybody has an addictive personality one way or another; I want to be addicted to life (not as corny as it sounds), not sugar or reprimanding/punishing myself. And, no, I’m not trying to justify gorging myself on sugary biscuits every time I have a coffee or an assignment due. I want to be able reflect on the circumstances of sugary indulgence, the initial need being met and how it makes me feel, and then how I feel after eating it – not guilt, but what it physically does to me. Looking at that double-coated Tim Tam is great, eating it is heavenly, then it’s gone and you feel just as empty as before and twice as nauseous.

But, how do I do this when I so obviously need that sweet, sweet support?

Steering away from needing comfort is the obvious goal here, a big whooping goal at that. Minimising stress or anxiety levels is just about as easy as locking myself away and relying on children’s cartoons and happily-ever-after films to substitute for human interaction. Now, that’s not a bad idea… I wouldn’t have to worry about what to wear or how inappropriate tights-as-pants are, and showering would be a thing of that past!

I digress, or maybe I don’t. This is exactly the point I am trying to make. Internalising guilt, anxiety, self-perception and socio-cultural expectations is not healthy. Yet, we’re educated from a young age to do this. Our behaviours are modelled on the ‘perfect’; medical conditions for obesity or mental health issues are taboo. We patch ourselves together using images or standards our socio-economic condition expects, and layer our biological wants/needs with fashion, gadgets and fast-food. I don’t want this to become a rant against capitalism, but I believe many of the reasons we may be ‘happily unhappy’ stem from our ‘unnecessarily necessary necessity’ for money. Something that’s not going to change overnight, or maybe at all, but having an awareness of how advertising or internalising of social expectations affects physical and emotion wellbeing tips the iceberg that is happiness and confidence.

I’m not suggesting that you aren’t a happy person if you have the latest iPad or the highest fashion from London, but knowing why you feel the way you do, in any kind of capacity, is extremely important. I always notice how anxious and discontented I become when my banked savings start dropping – but, is it just because I can’t buy what I want or provide myself with shopping-as-entertainment? Why does it make me feel inadequate, even when I am physically healthy?

Science (see: the internet) suggests that, as a woman, I care about money so much because of a biological need to be provided for. Take note men – you’re so hung up about money because you want to appear as the most desirable mate, who can support potential offspring and ensure the successful continuation of your genes (they’re Calvin Klein, thanks for asking). So, maybe what I’m trying to say is that money equals sex in whatever capacity, even – especially – between husband and wife? In this day and age, it seems to boil down to appearances as everything. If I can create the illusion of happiness, can I be truly happy? No.

Kanye: Yo, Charlotte, I’m really happy for you, Imma let you finish, but… I think you’re taking a very scenic route to saying you’re fat, unhappy, financially f***ed and socially difficult.

Be that as it may, I believe that reflecting on these things does so much more than breed discontent. I’m not one of those people who can just breeze through life, spending and loving and living, without thinking. I’m a classic introvert. I spend countless hours considering my circumstances or the future, and I believe that accepting this, using it positively to reflect, is an extremely powerful tool toward leading a healthy and happy life.

I feel as though the following quote, written by a business entrepreneur funnily enough, summarises my feelings toward life – money, love, wellbeing, health – and I wanted it to pre-empt my long term goal setting:

‘Everything you want should be yours: the type of work you want; the relationships you need; the social, mental, and aesthetic stimulation that will make you happy and fulfilled; the money you require for the lifestyle that is appropriate to you; and any requirement that you may (or may not) have for achievement or service to others. If you don’t aim for it all, you’ll never get it all. To aim for it requires that you know what you want.’

The question is what do I want?

  1. A new, self-supported outlook on life.
  2. A healthy work/life/play balance.
  3. More time outdoors.
  4. Physical and mental wellbeing and strategies to ensure I always bounce back.
  5. General fitness and gradual weight loss.
  6. To maintain a suitable diet for my lifestyle.
  7. To feel confident and validated in my career choice.
  8. To financially secure my future (buying house/property).
  9. To make a difference in my life through helping others in my job.
  10. To find someone who shares or supports my short- and long-term goals.

I have never been much of a forward planner, even though the future is always in the forefront of my mind. Progress here will not show immediately, which is why the short-term is so important. I need to begin to see the short-term steps I should be taking as I aim for any of these ten goals and know where they will take me in the next 1, 5 or even 10 years. As long as I support myself 100%, can visualise what I want out of life and am aware of where/why I am, this journey is going to be most excellent.

As Albus Dumbledore once said, ‘It’s our choices, Harry, that show what we truly are, far more than our abilities.’