12wbt vs Holiday

I wasn't sure which one would rule this battle at the start of the week, but now I've proven that 12wbt wins hands down over holidays!! What am I going on about, you may well ask... I've just spent a bit over a week away from the safety of home, work, gym etc where I can 'easily' follow the 12wbt program (as long as that inner teenager is locked in her room). But, is it possible to stick to 12wbt when on holidays?? YES! With a little bit of planning, thinking ahead, and a dose of JFDI, it is certainly possible. Here's how:

I printed off all of the week 9 exercise plans for both gym and outdoors, so there was no excuse for where I worked out. And then I promptly left it all on the backseat of my car at the airport! No worries, the iPad was my friend, I just had to use my memory a little when I was outdoors!

I chose to stay in a self contained apartment, so I had a small kitchen to be able to cook meals in when I wanted to. This also helps cut down food costs!

• Breakfast - except for 1 day we ate breakfast in the apartment. I just went with one choice that I knew I loved and would keep me really full - apple cinnamon porridge!! Yummo!
• Lunch - was often eaten out, but choices such as salads (dressing on the side), ham & salad sandwich (multigrain, no mayo, no butter thanks), and non creamy soups (no butter on the toast please), made those choices ok too. 
• Dinner - this was a mixture of eating in and out, but when we cooked we had 12wbt pizza, or a lovely fresh chicken stir fry etc.
• Snacks - I decided to really try and limit any snacking since I wasn't in control fully of all my meals, so it made it a little easier to think about eating extra calories in those meals I wasn't cooking. And not snacking meant I had a few extra cals up my sleeve for a glass of wine with dinner, I was on holidays after all! But, the purchase of some whole grain rice crackers meant I staved off some munchies pre-dinner some days.

Tighten-up-Tuesday was probably the thing that was hardest to control while away. I did get outside and exercise in the morning, even got a couple of cars tooting as I was doing burpees by the river in Noosa!! So glad no one knew me up there, I really do look a sight (terrible) doing burpees. My breakfast and dinner were clean. Only snacked on a few whole grain sakatas. BUT, I did have a coffee in the morning, a cup of tea in the arvo, and a glass of wine with dinner. But if that's what TuT looks like holiday style, it's probably not too bad. 

The rainy days got the better of me by the end of the week. I hate going out and exercising outdoors in the rain, I'm such a sook, and I know it's a poor excuse, but it is what it is! I suppose I could've found a gym nearby, but they're just so expensive for casual visits. So instead I chose to manage my eating to the best I could, making good choices, and just let it be!

Having said that, despite the rainy patches we did a lot of walking, around the streets, exploring, at the markets, through the national park...  None of it was at any great pace, but we were active and not sitting on our bums all day every day. That's gotta count for something! Even an SSS, of sorts, we wanted to walk around the headlands through the national park, and so Saturday morning was the time! 5.4km one way - uphill (stairs for the first bit from the beach up to the top), a bit of bushbashing on a partly imaginary path, across beaches, and finally onto a nice normal path down into Noosa. 1.5 hours, and 460 calories later we stopped for breakfast - and I chose a fabulous bircher with fresh strawberries and berry compote!! The original plan was to walk back to our car, but as we left the cafe and looked to the sky we saw looming grey/black rain clouds, and so decided against. Good decision since it was raining before the taxi dropped us back at our car! Here's some photos of the walk...

And so, after 10 days away from home, who's the winner of 12wbt vs holiday?? I'd say it's an even competition. The holiday was enjoyed, and I still maintained some progress on my 12wbt journey. Well just leave it up to weigh in Wednesday to see who the real victor was though :-)

Prior to heading up to Noosa I also sepnt some time with my parents, and introduced them to some 12wbt recipes. Mum was certainly impressed!!! Here's our 2 lunches - roast pumpkin & herbed ricotta open sandwich, and the smoked salmon, cottage cheese and capers sandwich.

 

Holidays!!!

Well, not to make you all jealous... But I'm on holidays!! And am very pleased to report that I've enjoyed the beautiful sunny weather of Noosa today! It has been an absolutely divine day here.

But more importantly I have yesterday and today been able to stick pretty well to a healthy eating plan, and exercise too!! Had tasty salads for lunch both days, and tonight having capsicum and sweet potato pizza!! Not bad. And this morning changed things up in the exercise plan and followed the outdoor program, which saw me running into Noosa, and then doing sprint intervals on the way home again. Didn't find a hill, so skipped the hill intervals, but come Wednesday ill do them in noosa before heading home via sprint intervals! All set!! And tomorrow it'll be down to the noosa river for some cardio and toning work with the park benches there!

Also, at my parents the other night I made up an Indian extravaganza! Chicken tikka, and I can't believe it's not butter chicken. Got good reviews from parents and aunt, and everyone even said they had eaten enough and felt satisfied! That's a win for 12wbt I think.

Hope everyone else is having a great week too. Looking forward to Adelaide too - booked some cheap accom last night! Yay!!

Terrific Triceps!!

Terrific Triceps?? Me?? Well, you'd be hoping so after the amount of dips that were completed by my sexy (??) arms! My aim was 1500, but I decided to challenge myself and attempt to smash out the 2000 limit for the advanced categories.

And I did it!

So, how is it possible to get that many tricep dips done in just 7 days?

Well, in between cardio machines at the gym, you do a few sets of 20. At the end of the cardio session on Monday I was up to 250.

Then, later that evening at home, the television became a friend to health not foe! I did sets of dips in the ad breaks - while being inspired by The Biggest Loser best makeovers!!!

So, Tuesday was a little less on the dip challenge! I only managed to do 50... But they'll all add up by the end of the week.

Wednesday saw me pump out a massive 300 at home! I discovered that the coffee table was a great height to do dips on. And while watching my favourite TV show ever - well, what's to complain about in that situation!

Thursday was another mix of gym and home - added another 250 to the tally.

 Friday night I found and collated all the evidence from my week of dips - this is how I managed to keep track of my dips - post it notes!

Saturday was the SSS - and my usual SSS is an RPM class followed by Body Pump at the gym. I did 200 extra dips at the gym before RPM.

Then before going to bed I realised I really needed to make up some dips. So I did. In my PJ's off the end of the bed! How did I keep going with these ones? Well, sudoku was the saviour. Each time I got a number in, I did another set of 10. In no time I'd racked up another 300 dips!

That left just 100 to do on Sunday night. That's possible. And so, in front of Masterchef, after dinner, I finished off my challenge.

And that folks is how I did my 2000 tricep dips this week. Anyone else got a tale of strength and pain from week 7???

Wrapping Up with Costs and Payoffs

Costs & Payoffs

This week's mindset video was a real challenge to look at the costs and payoffs associated with both achieving and not achieving my goal in 12wbt; to then figure out which one was where I wanted to head.

I was more challenged by this than I thought I would be. I was fine with the first few questions, but even just writing my answers to Q5 - The cost of NOT achieving my goal - I was starting to get a little freaked. It was like my pen was writing more honestly than my mind could think. The costs were:

Nothing will change,
Always feeling unhappy and disappointed with myself,
Feel like a failure,
Lack any self confidence.

As I was writing I was thinking "gee it must be awful to feel this way" when I realised that's how I used to feel. All the time! And then when Mish asked us to find the answers we were most fearful of, well it really wasn't hard. Nothing else on my pages were as fearful as those few statements.

Hence this little exercise cemented for me the fact that whatever it costs me in time, money, effort, pain, organisation, saying no to food/drink offers... was completely and utterly worth it. Because I don't want to go back to feeling the way I used to about myself. In just 7 weeks I have moved on to such a brighter place, and I just simply can't let myself go back.

So, what's been on the menu this week???

I loved the broccoli soup, simply fabulous! The first photo was taken half way through!! Sorry after carefully arranging the croutons just right for the photo, I promptly forgot to take it and dug in to my 'shrek' soup!! Mum thought it would be a bit green, but I text her the photo and she said it looked much better than she imagined!! And the other photo is my lunch the next day.

If you asked me what my favourite meat was I'd say lamb - and especially lamb shanks. So wasn't I a little overly excited to find shanks on the menu this week. They were simply irresistable! Full of flabour, tendy, juicy etc. Definitely a winning dinner party dish!

As promised a photo of the chicken zuchini and ricotta pita pocket. It wasn't as good as the first one I made, namely because it had no chicken!! A complete oversight on my part and I had no chicken in the freezer to cook. So I improvised and chucked in a bit of lite swiss cheese.

I haven't photographed many of my breakfasts, perhaps an indication of how much time I'm lacking at that point in my day! This weekend changed all that - check out the fantastic treat I got on Saturday & Sunday - Best cooked breakfast ever! Grilled haloumi and mushrooms.

And last but not least - Spinach and Ricotta Fil Triangles. Tasty, and quite filling. They would definitely make tasty little finger food options if you were entertaining guests.

The Weekly Challenge 
I set myself the task of stepping up to the next level and completing 2000 dips! Did I make it???
Monday = 250 at the gym & 250 at home
Tuesday = 50 (gym)
Wenesday = 300 (home)
Thursday = 150 (gym) 100 (home)
Friday = 300 (home)
Saturday = 100 (gym) 400 (home)
Sunday = 100 (home)

YES!! I did it!! That total comes to 2000. So very proud of myself for seeing it through to the end. And even nailing the higher amount than intermediate. And for some more fun, I'm going to be posting a special post dedicated to the tricep challenge!!
 

So what's coming up in week 8???

I'm dedicating week 8 to be freezer week!! Huh? Well I seem to have acquired a number of leftover meals, and I'm off on holidays on Thursday, so I figured it was the perfect week to use up those meals. And what a nice low key way to wind down before holidays.

 

I'll be heading up to see my parents, and then flying up to Noosa for a week. And I'm certainly looking forward to some sunshine!! And I'm determined to stay on top of my diet and exercise too while I'm away. However when I'm staying with my parents I thought I might cook up a few 12wbt faves for them - what would you suggest??

Friday's Fabulous Fitness Survey

So, this survey has been doing the blog rounds... So, for a bit of Friday night fun I thought I'd give it a go!!

 

1. What did you eat for breakfast?
Today was berry bruschetta – I've found that I enjoy this breakfast a lot more than I thought. And when I'm running late (as I was today...) I just put the ricotta on both bits of toast, berries on one bit, and sandwich it all together! The trick is getting the berries to stay in.

 

2. How much water do you drink a day?
As a guide I aim for 2 litres. At work I often go through 2x 700ml bottles, then a good portion of another during a gym session. And with a glas with dinner, or herbal tea, I'd say most days I get there. 

 

3. What is your current favourite workout?
I really enjoy a tough weights session. High weight low reps is even better. I find weights challenging, but achievable so I feel empowered after these sessions. 

 

4. How many calories do you eat a day?
Very close to 1200cal. 

 

5. What are your favourite healthy snacks?
Tamar valley flavoured natural yoghurt tubs, an apple, and healthy 'brownies' (ie fresh dates, walnuts and cocoa in the food processor then pressed into a slice tin). Also have just discovered the joys of homemade hummus and celery/carrot sticks (yes I'm a late bloomer). 

 

6. What do you usually eat for lunch?
Since starting 12wbt I've never had so much variety in my lunch menu! This week I've had an antipasto pita pocket; chicken, zuchinnin & ricoota pita pocket (twice); beef and brocolini stir fry; and broccoli soup!!

 

7. What is your favourite body part to strength train?
Legs and Back.

 

8. What is your least favourite body part to strength train?
Shoulders and abs.

 

9. What are your “bad” food cravings?
ANYTHING sweet - chocolate, biscuits, cake, fresh home baked goodies... And it's hard to break the habit of turning to these things when I get a little stressed or unsettled.

 

10. Do you take vitamins or supplements?
To appease my mother (yes at 34 I still fall into that trap!) I take a multivitamin in the morning with 2 Echinachea, Garlic & Vitamin C tablets; and a night multivitamin (Rest & Restore - Natures Way) with 2 zinc and magnesium tablets before bed..

 

11. How often do you eat out?
For the past 7 weeks my version of eating out has been my weekly skinny flat white with the girls after the gym on Saturday mornings!!! But prior to 12wbt I would guess I'd eat some form of takeaway (even if just a focaccia or the like) 4 times a week for lunch, and maybe once a week/fortnight for dinner.

 

12. Do you eat fast food?
See Q11.

 

13. Who is your biggest supporter?
In reality I've found a great support in the forums and blogs!

However, in terms of people I see and talk to... I have 1 very close friend who is also trying to change her lifestyle and health for the better so we check up on each other a little. There's 1 friend at work who knows I'm doing 12wbt who keeps encouraging me and saying she can tell the difference. My group of friends from the gym are a great support - just simply from the fact that I get to the gym primarily so I can catch up, but then we do a workout too! And my mum thinks me doing something positive for my health is the best thing ever, she's so keen for me that she's asked for a shopping list so when I go up to visit next week she can have 12wbt friendly food so as not to derail my progress!!!

 

14. Do you have a gym membership?
Absolutely! I'd be lost without it, and without my gym friends!

 

15. How many hours of sleep do you get a night?
This week hasn't been the greatest, but usually anywher from 7.5 to 8.5

 

16. Do you have a “cheat” day?
No. If I'm going out on a Saturday night I would allow for that by avoiding snacks etc, but I just want to lose this weight so try not to cheat/treat unless I have to.

 

17. Do you drink alcohol?
Yes, but at present am avoiding it. I'd rather eat my calories than drink them. However I didn't find it hard to give up the wine as I didn't often drink during the week anyway.

 

18. Do you have a workout buddy?

I have friends at the gym and we all do the same classes together, but if I'm doing a cardio or weights program then I'm on my own. It's a good mix I think.

 

19. What is the best thing that has changed about your life since committing to a healthy lifestyle?
I feel so positive about myself because I am achieving something I want and need. My mindset is being changed and I love it.

 

20. What was the last healthy thing you did?
300 tricep dips for this weeks challenge! Brings total so far to 1400!!

 

So feel free to copy the survey and post your own answers!

 

 

10.2kg GONE!!

Ok, so here's the post wednesday weigh in update... 

(drumroll please!)

I lost a whopping 700g!!!!

Yes, not the biggest number, but I'm ecstatic because that's a total loss of 10.2 kg in 7 weeks, and I've passed the 10kg milestone!!!!!!

As for another milestone... Here's a little story of my Wednesday at work which I posted in the forums this week:

Just have to let the 12wbt world know that it is possible to combat a crappy day without using food!!!

I had a tough day at work, 3 key staff members away, leaving me, 2 juniors and another senior staff member. As usual it all went a little pear shaped, I had to pull one of them into line when it took too long to get something done. We had a few curve balls thrown our way - you all know days like that!

But, in my previous life I would've just given in, eaten the favourites chocolates available, gone and visited the cookie jar in the tea room, missed my gym session after work, and eaten fatty greasy take away for dinner - all with the aim of making myself feel better (why did I never understand it made me feel worse??) so today, I resisted the chocs, biscuits etc, went to the gym and just made my rpm class, came home and cooked broccoli soup for dinner, and am now finishing up some tricep dips in between checking forum posts and blog posts.

I feel like I have achieved something really significant today, just in not eating crap! And I love the fact I made that decision. And I just wanted someone to know! Thanks for reading. 

As for some other highlights (in short)
- Loved the broccoli soup!!!
- Kicking butt in the tricep dip challenge...
- A couple of people commented on my weight loss at the gym (not to self: must get better at responding to compliments).
- I've been choosing my hard - not my original thought, credit to energy&Emily.
- And... On the spur of the moment I bought finale tickets!!!!!! Radelaide here I come (after a mighty road trip :-))

I'd love to know how your week 7 is going! And I'll be back with the final wrap over the weekend.

Week 7 Updates

Update:

Loved today's weights session at the gym! It was tough, but doable, and I smashed it. I love working legs, and in particular got to 115kg on the leg press without too much trouble. Looking forward to doing that pyramid set again and going higher still. That said, I still hate planks of any kind - normal, reverse, side... Give me legs any day.

 

It's weigh in tomorrow, and I snuck in an earlier peek at the scales this morning. It's sitting at 700g at this stage - which I really pleased with!! If not only because that's exactly 10kg from my beginning weight. So all I'm hoping is that tomorrow morning it can be just that bit more so I can break the 10kg barrier.

 

And for those who leave replies on my posts - firstly thank you! It's lovely to read your stories and words of encouragement. But secondly apologies if it seems as though I haven't replied - in fact I have been, but it's taken me 6 weeks to figure out that I need to use the reply button not the comment button - I've been leaving comments on my own blog!! I have already mentioned that I'm a little technologically challenged haven't I...

 

Food:

The Veal Involtini was Sunday nights dinner, and it was lovely!! I wasn't too keen on the polenta, the texture was not really my thing... But the veal itself was lovely, and I must say looked fairly impressive when sliced up. (And don't forget that we eat with our eyes first!!).

 

 

The Antipasto Pita Pocket - Yes I've had this for lunch before, but it was just as good the second time. I couldn't be bothered buying pita breads and found out that half a Lebanese bread was the same weight, so I made a little toasted sandwich! And it was really tasty. A great lunch for a cold and wet day.

 

 

Hmm, I had another pita pocket for lunch today - zucchini, ricotta & chicken, but I was too hungry to photograph it before I started chowing down! But never fear, it's on the menu again later this week - look out for it in future posts.

 

Dinner for tonight was Beef & Broccolini Stir Fry - I love a nice quick dinner that you can whip up in a flash after work & the gym, this was great. And I know I'll feel good tomorrow for all that red meat after the weights session I did tonight.

 

 

 

Weekly challenge - 1500 tricep dips

Here's where we stand at the moment...

 

Monday = 250 at the gym & 250 during TV ads at home

Tuesday = 50 at the gym (yep, getting sore already!)

 

So that's week 7 until Tuesday night. Hope everyone else is having a good week, and ready to jump on those scales in the morning. Happy dipping too everyone!!!