Week 3 Overview: Trying New Things

The 12wbt challenge for Week 3 was to try a new food every - and I really enjoyed it!

Monday
I started the day week well, getting up to do my interval runs nice and early before work. I'm enjoying the running program and, although I'm not naturally a fast runner, know it's doing me good.

My new food for the day came at dinner time when I made the meal on the vegetarian menu plan - a roast vegetable risotto with pearl barley instead of rice. It was a really interesting alternative and definitely something I'll make again.

Tuesday
Today's new food came at lunchtime when I made the Cous cous salad with chilli lime chicken. It contained capers and cornichon (little pickled cucumbers).

My original workout plans changed a little today, so I headed off to my favourite boot camp class at gym then followed up with Body Attack.

Wednesday
Wednesday is usually the day I go to a free yoga class at Lululemon Highpoint. However, the shopping centre had late night shopping so we were encouraged to go to the Australian Yoga Academy in Seddon for their 6pm class and Lululemon paid. It was the perfect workout after a warm, busy day and I enjoyed the opportunity to use bands, blocks and other aids.

My new food was an iced tea recipe - a mix of peppermint and Turkish apple. I love making my own herbal tea in the summer! Today was also weigh in day and I was pleased to be another 300grams down.

Thursday
I changed the challenge a little today and tried a new form of exercise instead of food - a combined boxing and kettlebell class. It was a really good arm workout and I was partnered with the instructor so it was almost like having a PT session.

Friday
Friday is always a morning workout for me again and when I managed to complete my twelve minute time trial. I also tried a new yoghurt flavour as a morning snack - peach Chobani brought as part of a great deal at Safeway this week.

So another good week on 12wbt and I'm really pleased I was able to rejoin for this round.

In other news, I'm slowly sorting out all my work uncertainty - something that has really preoccupied and worried me in recent times. More definite news on this hopefully next week!

Take care everyone :).

Week 2 Overview

Week 2 of this round of 12wbt is over so it's time to review.

Monday
According to my 10km workout plan today should have been hill work, however I was
keen to still attend my run group so did an easy 6.2km with them to recover from City2Sea
the previous day.

Dinner was a success as well - I made a vegetarian version of the Feijao recipe using vegetarian sausage instead of bacon.

 

Tuesday

Tuesday ended up being another day of two workouts, as I attended my gym boot camp class then was called to play netball again at short notice - both very enjoyable!

 

This week's menu plan included another of my favourite breakfasts - breakfast crumble with cinnamon yoghurt.

 

 

 

Dinner was a meal from week 1 I didn't get to and very much enjoyed - chargrilled beef with avocado and corn salsa.

 

 

Wednesday

I had a few worries today after leaving my clarinet on the tram and continuing for search for holiday work while trying to confirm the teaching I have for 2014. My weekly yoga class was the perfect workout!

 

I also had the final rehearsal and break up gathering of my flute ensemble, so I made a snack from the 12wbt recipe index to share and avoid all the cakes.

 

Beetroot Dip with Cumin Crisps and Vegetable Crudites

 

Wednesday is weigh in day and I was satisfied with a 200 gram loss after being down over 2kg in Week 1.

 

Thursday
I must admit, Thursday was a bit of a wash out as I woke with a migraine. There was nothing for it but sleep, medication and looking after myself. The closest I came to a workout was walking half a block to a local park for some fresh air. My body obviously needed it though.

Friday
Friday I was back on track though! I really enjoyed getting up early and catching up on some of my recommended workouts for the 10km program - hill runs and a twelve minute time trial - then followed it up my using my biggest squat weight at Body Pump in the afternoon.

 

I also found a new favourite work day lunch alternative - bean, beetroot and ricotta salad. So easy and delicious!

 

 

So, I'm on track to keep working towards my goals for this round. Lessons learnt from the week....

 

* Make sure I have healthy, delicious snacks for both work and social gatherings - they are often better than the biscuits or cake!

* It's ok to have a rest day if that's what my body needs

 

Have a great weekend everyone!

 

A Great Weekend

I had a really good first week of Round 4 in term of exercise and nutrition; however, it was also a really busy one at work with a successful concert, great teaching and a job interview (see my week 1 wrap up). So by Thursday night I could feel the beginnings of a cold and have spent the last couple of days managing that. It has turned out to be a great weekend though :).

On Saturday morning I went to my normal run group hoping for a fairly easy run to manage my cold and test myself for City2Sea. Unfortunately it was being run by a different leader who is a marathon runner! I did my 6.7km, but spent most of it trying to catch her as I coughed my way through.

This was followed by an enjoyable circuit for the first SSS of Round 4 with some women from my training group. This was ideal, as it allowed me to focus on parts of my body I sometimes ignore while running - upper body for instance. It was also lovely to chat with other 12wbters again :).

                                                     (With thanks to Sarah for the photo)

I went on to play at a Primary School Fete with my band, finish most of my reports and share dinner with my parents.

                                                     Kew East Primary School Fete

By this stage, I was feeling much more rested, but still blocked up and coughing and made arrangements to complete the City2Sea on the 5km route rather than the 14km if needed (the organizers were great and said I could decide the following morning).

Roll on Sunday morning .... blue skies, unblocked nose and no cough! I was really pleased, as had been keen to complete the City2Surf/City2Sea double. Running a little late, I made it for my starting wave and set off to complete the full City2Sea.

It really was a beautiful run, starting at the Arts Centre, looping through Albert Part then finishing along St Kilda Beach.

As I knew I still wasn't 100%, I set myself little mini goals throughout the run and ended up completing it in a respectable 1:46:12. Although I'm working toward being much faster, this satisfied me today - I kept a consistent pace, ran the whole way and felt good :).

								It was also really nice to catch up with a number of friends after I finished, from two lovely ladies I've met doing Shannan's fitness program, to three friends from my training group who were (rather impressively) following that with the Eureka Stair Climb and some fellow musicians playing in the band at Catani Park St Kilda. The final part of my successful weekend was a catch up dinner with a big group of women from my 12wbt training group to celebrate a birthday. It was great to see everyone and help Raelene celebrate her birthday :).                                       Penne with Pumpkin and Spinach   Was great to see so many of the lovely women I've met doing the 12wbt :).   Bring on Week 2!

Week 1 Overview

Well, Week 1 of Round 4 is over and I'm pretty happy with how things are going. Below is a run down of the first five days...

Monday
I was determined to start the round on a good note so I went to the gym before work and did my very first 10km Advanced workout - I think I'm going to enjoy it! Normally I would also go to my Run Group on a Monday evening, however the weather in Melbourne in the first part of the week was fairly cold and wet so I substituted with an RPM class.

Dinner was the wonderful Broccoli Pasta with Chilli Ricotta - I substituted a few extra vegies just to suit my tastes.

Tuesday
The first of two very busy work days this week! I worked at two different schools doing final preparations for 42 of my woodwind students to perform at a big combined schools on Wednesday evening - always a highlight of my working year. Enjoyed the meals my menu plan which were....


                                                    Breakfast: Berry Bruschetta

                                          Lunch: Turkey and Avocado Rice Cakes

 

Dinner: Lemon Fish with Dill and Spinach

 

 

My Tuesday workout was playing for a friend's netball team again. I always enjoy my chances to help out as it's something I have done in a very long time and it's fun to be

slowly rediscovering my skills.

 

 

Wednesday

Massive day for me work wise! I had an interview for some work over the school

holidays (went well and have fingers crossed for good news early next week) followed by our big combined schools concert in the evening.

 

I got up before work again and did my time trial on the treadmill at the gym (silly Melbourne rain :( ) then did my weekly weigh in - 2.2kg down since the previous week! Very happy with that start :).

 

I planned in advance for Wednesday's dinner to be my treat meal as my fellow music teachers and I went out for a pasta in Moonee Ponds before the concert - great to get together before the big night.

 

My students played really well! Was so proud of our four items. Two of my senior students won the achievement awards for their schools and I had some wonderful conversations with parents after the concert thanking for my hard work teaching their students. I also always enjoy performing a 'teacher's item' with the other teachers to display to the audience our own music. 

 

Performing a jazz standard with my fellow music

teachers (I'm on baritone saxophone)

 

Thursday

A quieter work day fortunately, taking individual lessons at my other two schools (yes, that's right I have four :)). I had originally thought I had a meeting that evening, so when it was cancelled I decided to treat myself and try another anti gravity yoga class as I couldn't go to be

regular one this week.

 

 

I find all forms of yoga so relaxing and refreshing and the hammocks help to provide extra stretching and a fun experience. I must admit I became a little frustrated that I'd forgotten a few basics from my first session at one stage, but in hindsight that could have been linked to exhaustion from the previous two days and the cold I've now come down with (thanks to that Melbourne weather again!). I'd love to take the opportunity to do a series of classes in a row sometime in the future.

 

Lunch: Curried Egg and Salad Wrap

 

Dinner: Teriyaki Chicken with Stir Fry Vegetables and Soba Noodles

 

Friday

I'm taking today as my rest day on my exercise plan (unless you count all the movement activities I did teaching Prep music classes :)), as I have a group workout with my 12wbt training group tomorrow morning and the City2Sea fun run on Sunday.

 

When I picked up my bib at the expo this afternoon, I enquired about options to transfer from the 14km to the 5km run if my cold doesn't improve (coughing, blocked nose and 14km don't really mix) and was pleased to discover I can decide on the day! Will stay warm and see how I feel tomorrow night before I decide :). Also looking forward to dinners with my parents and training group as well as a fun gig at a school fete tomorrow so it should be a fun weekend.

 

Have a great one everyone! Katherine 

 

 

 

 

I'm back in for Round 4 12wbt!

I started this blog a couple of weeks ago as friends starting preparing for Round 4 of Michelle Bridges' 12 Week Body Transformation. Money is fairly tight with me and I'm searching for work over the Christmas holidays so, although I knew I would benefit from rejoining the program for another round, I couldn't justify it financially.

On Friday, just before it was too late, I had a lovely surprise. Three friends, who have been inspired by my journey to start living a healthier life, volunteered to pay for me to register! I was very touched.

So, in addition to job hunting and report writing, I've spent the past two days preparing for the next twelve weeks. I have new goals, menu plan and am looking forward to trying the new Advanced 10km running program.

My one month goals are as follows....

1. To get back under 80kg by follow my nutrition program exactly,
    embracing my workouts and avoiding comfort eating.
2. To run the 10km at Sussan Women's Fun Run on December 8 in
    65-70 minutes as well as City2Sea next weekend (am not going
    to put any time goals on this one as I have a number of different
    friends running and want to just enjoy it :)).
3. Ensure I'm going to be financially ok over the Christmas school
    holidays.
4. Enjoy end of Term 4 concerts with my students and my own
    Christmas gigs - take the time to enjoy a job I love!
5. Prioritise things I find enjoyable and relaxing, including yoga,
    running, reading, my music, church, films and spending time
    with friends and family.

By the end of the round I want to be running 10km in under an hour like I did in March this year.

 

I made a good start on goal number five today, spending a couple of hours at a Health and Wellness Expo after church and really looking after myself.

 

1. Feeling refreshed after a free massage, facial and basic makeover.

 

 

 

2. Taking part in a Zumba class using 'Silent Disco' headphones (sorry for

the blurry photo - we were all dancing too much :)).

 

 

 

 

3. Doing a 'Laughter Yoga' workshop.

 

 

 

 

We're encouraged on the 12wbt to be open about our goals and journey, so I'll be keeping this blog up to help throughout the next twelve weeks.

 

Have a great week everyone!

Katherine 

The benefits of working out in a group

One of things I really value about embracing exercise as part of my life is all the wonderful people I've met along the way. There is a feeling of camaraderie when working out with others - whether it be just once or with people who have become good friends - as we are all there for the same reason.

This first became evident to me when I did my very first fun run - the 10km at Run Melbourne last year. A few members of my orchestra did the 5km and we had team T shirts made then met for brunch afterward.

I've since met so many new friends through doing fun runs, yoga and online fitness programs. I finally met some friends from when I first started my weight loss with Shannan Ponton's weight loss program when we did City2Surf in Sydney together in August this year.

 

I'm also very thankful for all the wonderful people I've met doing the Michelle Bridges' 12wbt. This is a group of women I can really relate to as we all set, work toward and achieve our fitness goals, run together and have fun together!

 

1. Braving the rain at the Melbourne Finale Workout in July

 

2. Enjoying a night out at the Brisbane Finale in February

 

 

And more recently I've enjoyed finding a regular local run group, which has been a great encouragement to keep running in between fun runs and really helped those of us in the group who recently completed a half marathon.

 

 

However, the wonderful thing about exercise is that sometimes you meet people just once as we work through goals we've set ourselves. When I was doing my first half marathon a few weeks ago, I hit a real stumbling point for a couple of km. Two women also doing their first half from Shepparton asked me to run with them and we encouraged each other for the rest of the run.

 

 

In other news, I was very pleased to step on the scales this morning and discover I'd lost 2.1kg! My new resolutions are working already. I also used some money from extra work I've done recently to purchase two pairs of shorts on sale to encourage me to keep working out as the weather gets warmer - not I just need Melbourne to stay sunny so I can try them out :).