Metabolic Circuits

One of the things I love giving to clients is some good old metabolic circuits. Circuits that are designed to rev up the metabolism with some resistance training, mixed at a high intensity in circuit style...

one of my favourites include:

100 challenge workout:

20 KB Swings
20 Pushups
20 Burpees
20 Mountain Climbers
20 Belly Blasters (Plank lifting up to inverted 'v')
Lap of cones or another area fixed.
3 rounds for time or, time each round & better it.

these are so easy to mix around so that you challenge each part of the body with a different exercise and it gets everyone working at a great intensity :-)

One down...One up..

Well, my scorpio tail hit right between the eyes. That was a good decision. And luckily, I've found a new trainer, so hopefully he will work out - so far so good!!

And...another 900g down on the scales this morning, so all good. Just about back to my 'acceptable' weight - which was where I was waaaay back when I last went to Bali. It's taken a while!!!

Weight Loss

Well, it's been another loooong time between posts...so much happening!

Firstly...business... which is growing nicely :-) although I lost my other trainer to a 'full time' position...so began the search for new trainers. One, no experience, is great. The other, 7 years experience is .... well...leaves a bit to be desired. Including being late again this morning. Grrrrrrr. My scorpio tail is flickering like a cats, just waiting to strike.

Now onto other things..like weight loss... I had become the pinup girl for maintenance. No matter what I did (good or bad) the scales didn't budge. Then I came across Matt O'Neill and I thought, what the heck, I'll give it a go.
I followed it roughly.. didn't think much of it, then just thought the other day for some strange reason I'd hop on the scales for the first time in a month.... and lo and behold 6 kilos have dropped off.
Just like that.
No stress, no pain.
:-)
Gotta be happy with that!
So, as a consequence, I've recommended it to all my clients! click here if you want to check it out. There's programs that are designed for if you have a lot to lose, or a little, or just want to maintain or even gain. It's worth a look.

Pink Triathlon

Well, on Saturday I and some clients headed out to tackle our first triathlon, as a relay team. I had originally intended it as a 'goal' to work towards for three of my clients, with each of them responsible for one leg of the relay. However, the person I had chosen for the run leg couldn't do it, so...I had to. That was when I tore my calf muscle, and all I could think was...hmmm... how do I run with a torn calf muscle?

Still, I somehow rehabbed it super quick - thanks to my trusty hubble bubble toil and trouble witchery.. I made a clay poultice.. it healed in three weeks... This tear wasn't like the last time I tore the other calf muscle (avoiding a wave on the beach lol). This one floored me... I actually thought I was going to pass out from the pain. Such a loud snapping noise too. BUT.. whatever I did (instant ice, compression, elevation & poultice) seemed to work!! Then I put some little heel lifts in my running shoes to take the pressure off and that worked too. Although one day as some mats started to fly away in the park I went to sprint after them and forgot that I was crippled, which set me back again!

But I digress... Pink Triathlon... now, as you know from my lack of running ability I am as slow as a wet Sunday when it comes to running...and it's not something I derive much joy from. I struggle mentally with it. I would love to enjoy it. But I don't.

So I did the run of 3km in just a little over 20 minutes, which is what I had anticipated - I was pretty sure I was a 7min/km runner and .. I was right. We all finished in 53.14 for a 300m swim, 9km bike ride & 3km run, which I think was pretty good for our first ever go. We also raised $780 for breast cancer research in the process.

It's definitely one that will be a regular on our training calendar :-)

Aliens have abducted our planet...

And the buggers stole my car and took it for a rally drive...the one I washed yesterday... oh my timing is impeccable!!


Anyhooo... I believe Kerryn may have forewarned me..but geez be careful what you wish for... Spring is here and so is a heap of clients... so now I'm putting on more trainers...
heeeeeeeelp LOL

The Tough Bloke Challenge

Finally, for Kirsty...here's an update on the Tough Bloke Challenge.
To start, it was very fresh but clear day - probably about 8 degrees that morning. There were over 650 competitors in the event, which was divided into various age groups. I was a 'veteran' 30-45 group.
The course itself was winding through bush - it was set up on a scout park in appin, and they have many fixed obstacles, like climbing nets, ladders with tyres that you have to drop through into water, concrete pipes with freezing water, custard like freezing mud pits with loose slung barbed wire.... piles of tyres... rope swings...This was all set on a 7.1km course. You start off by running for about 3km into the bush - now, you know I am not a runner, so it was interesting to see how quickly I ran out of puff from starting off too fast etc etc - then you have to negotiate some hurdles - over and under, then run some more and the real obstacles start.
With the course, you can choose to not negotiate an obstacle, and this will give you 10 minutes penalty. Because my shoulders are not 100% (even less now) I chose to leave out two of the obstacles which I knew would just be a bit too much for my poor shoulders. I wish I'd left out the third and not really injured it even more.

The funniest thing was going through the mud - commando style. Sarah, one of my clients took one look at it and said, 'oh, this has to be worth 10 minutes surely'... I replied, 'this is why we came'!!! so in she plunged.... gotta love that :-)
But the hardest thing was then trying to get your muscles to work & run again when you emerged with 10kg more of mud on you...and it was freezing cold. I was really proud of both my clients, David - who 6 months before could barely do a pushup, and Sarah, a young Mum of 3, who negotiated every obstacle and came in 1hr 8 minutes. We all ran the course together to provide support for each other, which was badly needed at times!!!

I did realise two things though - 1. I am not tough ;p 2. I am not a bloke ;p but I tried it anyhow and got around okay! So it was a great achievement and a lot of fun.

I will definitely do it again provided I can rehab this shoulder okay. A month later and it's still sore - I've had massage & acupuncture to date and my acupuncturist is now worried it may be more serious than we thought - it's both heads of my bicep tendons that just freeze my shoulder. Last time I only injured the long head of the bicep tendon and that rehabbed quickly...

The poor unattended blog....

*sigh* with all that's been going on, this poor blog is clearly feeling quite left out....
so..for a quick update:

- have been a self employed business woman now for nearly 3 weeks!
- it's scary, but...I feel so...happy.
- I had lunch with the girls I used to work with...and they all look so...drained..which only served to feed my happiness & energy levels - I never said I wasn't evil - and I don't mean that in a nasty way about them as they are wonderful girls, it just fed my happiness and energy levels because I realised what it had done to me and why I felt so good now.
- business is slowly growing. slowly now..but hey, it's spring in a few weeks... I LIVE FOR 1 SEPTEMBER
- I am nursing an injured bicep tendon courtesy of my entry into tough bloke challenge
- I am loving life at the moment and just off for a massage now

all is good with the world!!!