Weeks recap

My weeks training results.

I trained in total of 9.5 hours this week

I trained 13x

I mixed it up again by:-

Rope skipping

2x Ab workouts

Indoor cycling

Power Walking

Taught Aerobics/Boxing class

2x Kettlebell workouts

All workouts included interval training...

Ran 4x

1. 8.7km

2. 12.4km

3. 6.28km

4. 6.21km

Total of 33 km

NO WALKING at all ~ all running

I'm happy with my weeks eating and training and getting ready for the new 6 weeks plan which will start tomorrow...Monday!

The way I see it, isn't necessarily the way you see it.

My new fitness toy

As I'm focusing on interval training to boost my metabolic rate, which will in return burn more body fat while I train and continue for a while after my workout, I bought this little contraption which will beep when my minute is up, instead of me doing the exercise and trying to peep at my watch :) ( you should see me doing this )

I've seen it being used by a few trainers online and by the trainer I follow for new kettlebell idea's.

I've not tried it as yet as it arrived this morning.....Hubby set it up for me, so I'm ready!!!

As you can see....its PINK ~ hot pink!

As most of you know I have an online group with a few ladies where we share our journey on a more personal level with entries and photo's that we would do on our blogs. I love this group as each is at a different stage of their journey and all are always ready to motivate each other. I love this....Its the one place where no nasty comments or hurtful words are spoken and on this I insist...we all fall off the wagon and we all need motivation and encouragement, even if the others do it over and over again...That's life and not one of us is perfect.

I shared my blogger friend Syl's journey with the girls a month ago....Everyone was totally blown away by Syl's weight loss journey and it gave hope to so many of the ladies who are trying to lose the weight. Syl like many others has been a wonderful example that one can lose the weight and maintain...but it takes daily work...

The ladies of group have all joined a website where we log in our daily training....Its wonderful as we a closed group of members only ( the only non member has since left ) and we can keep a check on what each other is doing, give praise to keep them motivated to do a little more.

Everyone thrives on praise ~ Everyone wants to be noticed ~ Everyone has a voice that wants to be heard

I'm working on next weeks menu....have got the plan all in my head, but now need to put it on paper.

I chatted to Hubby this morning ( picked him up after his business trip to South Africa ) told him what I'm thinking and he is very keen..

He wants to continue running, he has he's first 5km race coming up next month which I will do with him and a few of his colleagues from work, he also wants to start Kettlebell.

I need to work out a training program for us both...as we will do our runs together besides my Sunday run I do with the ladies from my street. He will go to gym to do his weigh training and I will do Kettlebell at home.

Am going to plan it weekly for now...

In 6 weeks time I have my sisters wedding in Italy....so we want to look as good as possible for that. My one sister has not seen me in person for over 2 years, so has not seen me since I lost 24kg's ( 50lbs ) I want to wow her....I want to be as toned and lean as possible. Not thinner, that's not what I'm looking for....lower body fat percentage.

Today is my rest day.....

Tomorrow if no rain I will run with the other ladies ~ finding my pace is so much faster than the others and struggling to keep myself back...Yesterday we all went for a run, 6,28km. I had to run ahead at my normal pace, then slow right down for them to catch up with me, and this is how I did my run....in the end on the final 1.5km home's I took off.

I have to tell you this.... while running I thought to myself...LOOK AT ME, 49, THE OLDEST and the fastest ...hahaha, it felt good...honestly this time will pass, the others will be faster than me as I get older, so right now for a girl who hated running and has been diagnosed with MS ~ I'm so impressed with ME!!!

The way I see it, isn't necessarily the way you see it.

Planning a new plan

I did complete the 17 days.....Ended on Wednesday

I didn't update my blog for a few days due to a few personal things going on in my life...

But, I'm back and here to update.

The whole purpose of my doing the 17 days for the 2nd time, was not to lose weight, if I did lose, it was an extra bonus, but my focus was to get my eating under control

I have explained in my other entries that I fell off the Good Eating wagon for most of June and part of July.

I didn't gain weight as I kept my training schedule going during this time

I needed to feel in control again, and having a plan gives me control.

I feel I am back on track...where I like to be.

And I lost weight over the 17 days.

I am back to tracking all meals

Every other day counting my calories to see if I am within

Weighing in 2x a week ONLY

Training daily for an hour

Eating protein with every meal and snack

Added protein powder to my kefir and probiotic yogurts

Drinking 8 glasses of water

3 Green tea's a day, but also 2 cups of coffee a day.

Yesterday was my first day off the 17 days

I stuck to the plan except added 30g of muesli to my breakfast

Today I had 30g of muesli again and a wholewheat sandwich with smoked salmon and avo

This evening will have Baked Salmon and salad for dinner....no carbs.

I'm going to spend this weekend working out a new plan for myself, based around cycle 2 where you add 2 good carbs to your plan every other day....

I want to revise my training program

one day weights, one day cardio....

And then I want to add one day of eating whatever I want to eat...

Thinking of making it a Saturday or Sunday.....

On this day I will have an ice cream,glass of wine, chocolate, bread...whatever...but one day where I can be free of being on a plan.

I have done lots of research and this seems to be the way to go when one is in maintenance ...

6 days you on plan and one day you not!!

The way I see it, isn't necessarily the way you see it.

Days Twelve and Thirteen ~ 17 Days

I took photo's on Friday, but not Saturday and today ( Sunday )

It was my weekend with my hubby before he heads off on another weeks business trip, so we did lots of things today!

My eating was as per usual over the weekend according to the 17 days plan, but I did break it last night when I drank a glass of red dry wine with my meal of Salmon and veggies.

On Friday I had a Rye Organic Fresh roll

Saturday a Banana with my breakfast

But really not too concerned as I am maintaining my weight with Clean Eating and using these 17 days to get me back in control of my eating after it went off a little in June and part of July.

I know I repeat this, but in case someone comes to this blog to see what they are able to eat on the program I want them to be aware that I am not following it 100% and my reasons why.

My Training for this week :- 10 hours

INDOOR CYCLING ~ 2x

KETTLEBELL ~ 5x

RUNNING ~ 2x

AEROBICS CLASS ~ 1x

POWER WALKING ~ 1x

ROPE SKIPPING ~ 2x

ELLIPTICAL ~ 1x

I have been trying to mix up my training daily, not to get stuck in a rut with doing the same thing day in and day out.

Next week I am going to work on my metabolism with my eating and training...I want to fire it up so that my body becomes a burning machine :)

Interval training and weights...thats the key to achieve this.

The more muscle you have, the more calories you burn....

The way I see it, isn't necessarily the way you see it.

Day Eleven ~ 17 Days

Breakfast

Warm lemon water on waking

Coffee in bed made by my hubby

1 tub Greek 2% yogurt

1 Tsp crushed Flaxseeds

Hand full of Blueberries

Green Tea

Snack

Activia yogurt

Lunch

Chicken and veggies ( left overs )

Apple

Green Tea

This is the Green Tea hubby brought me from South Africa that I love.....

I drink this in the afternoons.

Snack

Banana with tsp organic peanut butter

Flaxseed

Protein Atkins bar

Coffee

Dinner

Last of the left overs of chicken and veggies

Salad

Tea

Trained

I walked down to town to have photo's developed for a new wall hanger and then back.....I did not calculate the time I stood in the shop ~ only my walking there, and walking home. 35 mins. I find fast walking exhausting, I often wanted to break out in a run, but thankfully with my jeans and handbag hanging over my shoulder, I had to WALK...and it was all up hill back home.

Taught an Aerobic Dance and Kettle bell class for an hour.

Not in Cycle ONE

Banana

Protein Bar

The way I see it, isn't necessarily the way you see it.

Day Ten ~ 17 Days

Breakfast

Warm lemon water on waking

Coffee while in bed

Tub Greek yogurt

1 Tsp Flaxseed

Strawberries and Blueberries

Green Tea

Snack

Activia yogurt

Nuts

Lunch

Sushi ~ 7 pieces

Water and 2 cups coffee

Snack

Apple

1 Tsp Organic Peanut butter

Tea

Dinner

Chicken breast cooked with onion, mushrooms and Green pepper

Steamed cauliflower and broccoli

3 tsp Quark

Tea

Training

Did one hour of Biceps, Triceps and Shoulders with Kettlebell

Abs and stretching.

Not in cycle one

Sushi

Peanut butter

Nuts

As I am at goal weight ( two years now ) and don't need to lose weight I have added a few other foods to these 17 days...The purpose behind me doing the 17 days is to get my eating on track after eating without control for most of June and part of July...This was a way I saw I could get my eating back on track with Clean Eating!

I have not added carbs to my plan besides the few sweet potato strips for dinner the other evening. I'm staying away from my weekend bread rolls, my much loved muesli for breakfast, whole wheat pasta once a week ~ after the 17 days I will add it back to my menu ~ right now its all about getting my control back and staying off sugar in foods....

The way I see it, isn't necessarily the way you see it.

Day Nine ~ 17 days

Breakfast

Warm lemon water on waking

Coffee...brought to me by my hubby

Tub 2% Greek yogurt

1 Tsp Flaxseed

Strawberries and Blueberries

Green Tea

Snack

Healthy None Salted Nuts

Lunch

Left over Chicken and veggies from last nights dinner

Apple

Green Tea

Snack

Activia yogurt

Flaxseed

Blueberries

Dinner

Salmon

Salad

3 tsp Quark

Tea

Training

I had a heavy training day.

I cycled for 30 mins

Then personal trained for an hour

Ran 10km in 1 hr 4 mins...NO WALKING

Taught a Dance Aerobic class.

The way I see it, isn't necessarily the way you see it.

Day Eight ~ 17 Days

Breakfast

Warm lemon water

2 boiled eggs

Strawberries

Coffee

Tea

Snacks

Activia yogurt

Blueberries

Lunch

Fish

Salad with Avo and Feta cheese

Tea

Snack

1 orange

coffee

Dinner

Chicken

Broccoli

Peas

Mushrooms

Onions

Sweet potato

Snack

3 tsp Quark

Green Tea

Training

Did 1 hour indoor cycle

30 mins Abs with and without Kettlebell

The way I see it, isn't necessarily the way you see it.

Day Seven ~ 17 Days

Breakfast

Warm lemon water on waking

Coffee ( hubby made for me while I lay in bed )

Greek tub yogurt

1 tsp organic peanut butter

Handful blueberries

Small banana

Green Tea

Snack

Apple

Activia yogurt

Lunch

Left over chicken from last nights BBQ

Salad

Coffee

Snack ( Didn't take photo )

Glass Kefir

1/2 Orange

1x Strawberry

Few Blueberries

Blueberry Quark

Dinner

2x scrambled eggs

1/2 onion

Tomato

2 mushrooms

Green Tea

Training

20 mins variations of step ups for legs with 5kg Kettlebell

20 mins Rope skipping

33 mins Shoulder and triceps training with Kettlebell

20 mins yoga stretch

Good training session to end off my week.

What is not in Cycle one

1 tsp peanut butter

Banana

Quark

Ate fruit after 2pm

I did not drink enough water yesterday. It was really chilly here, with lots of rain. I did drink 3 cups of coffee which I don't normally do in one day...but was the only way I could keep warm and it helps me with not wanting to pick on foods to keep warm.

The way I see it, isn't necessarily the way you see it.

Day Six ~ 17 days

Breakfast

Warm lemon water on waking

Greek yogurt

1 tsp peanut butter

Strawberries

1 kiwi

Green Tea

Coffee

No snack as we were out shopping ~ made sure I stayed away from our usual visits to the coffee shop for a roll and coffee.

Lunch ~ ( was starving )

Glass of Kefir

Left over chicken and cauliflower from the night before

3 tsp Blueberry Quark

Green Tea

Snack

One Atkins Protein bar

Dinner

Grilled chicken

Salad with little feta cheese and avocado pear and usual

Tea

Training

30 mins of Abdominal workout with and without Kettlebell in the morning

Ran 8.36 km in the afternoon

Not as to plan

1 tsp peanut butter

Atkins Bar

Quark

Avo and feta cheese

It was a good day again yesterday.

I did suffer while out running, but not due to eating plan, I developed a stitch which stayed for the first 1.5km and then as it was so hot and I get very sweaty, the mascara I had on my eyes started running into my eyes and burning them...that was very painful.

I did a road run, and unlike the forest there is not many shady area's, the temp was 26 degrees when I ran after 4pm.

Weight

136 lbs on the dot....now to get to 132lbs...

The way I see it, isn't necessarily the way you see it.