Thursday, December 18, 2008
Wednesday, December 17, 2008
Hmmmm
so, my new nickname after our barefoot bowling is 'cazza the cannon' - why use technique when you have brute force at your disposal? Still... i was accurate!
lots of fun!
lots of fun!
Monday, December 15, 2008
The start of 'silliness'
Well, tomorrow afternoon marks our afternoon/evening if silliness with our agencies. Barefoot bowls tournament in North Sydney! Ha, should be fun.... with a gourmet barbeque, so at least food will be fairly good! Possibly just the alcoholic extras that will have to be 'watched'.
It promises to be an afternoon of fun and frivolity, which is possibly just what we all need in these times of 'doom and gloom' amidst the financial crisis. With all the talk going on at the moment, it seems we are all just waiting until the new year to see how things are...and if we will start losing jobs. But...no point worrying about it for now. :-) What will be will be!
In the meantime, I'm planning my tomorrow morning workout session for the girls. It's called 'ab-solutely no butts about it'. .... all abs and butts, with some sprints and kettlebells added in for good measure.
It promises to be an afternoon of fun and frivolity, which is possibly just what we all need in these times of 'doom and gloom' amidst the financial crisis. With all the talk going on at the moment, it seems we are all just waiting until the new year to see how things are...and if we will start losing jobs. But...no point worrying about it for now. :-) What will be will be!
In the meantime, I'm planning my tomorrow morning workout session for the girls. It's called 'ab-solutely no butts about it'. .... all abs and butts, with some sprints and kettlebells added in for good measure.
Sunday, December 14, 2008
A time for presents....
Someone at work asked me if I had finished all of my christmas shopping.
Ha! Have I even started..??? I guess I have in a way... I have some small 'things' stashed away in readiness.
I only just wrote all of my cards on the weekend (including those that need to go to England).
Why am I so slack when it comes to this time of year?? I guess this year, I've just had too much on my plate. I hope everyone else is better than me at getting organised!
Ha! Have I even started..??? I guess I have in a way... I have some small 'things' stashed away in readiness.
I only just wrote all of my cards on the weekend (including those that need to go to England).
Why am I so slack when it comes to this time of year?? I guess this year, I've just had too much on my plate. I hope everyone else is better than me at getting organised!
__________
The weekend was one of a very bittersweet moment. A couple of weeks ago, a lady posted on our horse trials website offering a retirement home for a horse to be a companion horse.
I offered her my boy - there's been more downs than ups in our relationship in terms of my riding/continuing on with him - he constantly has muscle issues in his back which now we think is caused by the bones inside his foot slowly sinking - referring pain from constant workload back through his back. So I had decided to put him out in a retirement paddock.
This retirement paddock will offer him daily love - which is something I couldn't offer in a normal retirement situation. At least he will be well loved and cuddled on a daily basis, and I can still go and see him whenever I like.
Wednesday, December 10, 2008
It's been a while....
that I weighed myself - the last time the scales had registered 5kg of loss.... we're in the midst of renovating our bathroom.
All large charcoal grey tiles, white bath & sink etc and sexy deep russet red towels.
However... we're a way off yet. Our friend is doing the tiling...and we're up to 'waterproof' stage... almost ready for the tiles... woohoo.
But I digress.. .I grabbed out the scales - I haven't 'consciously' been thinking too hard about weight loss - basically I've been too busy. BUT I have been pretty darn good about my eating, and watching portions - even on 'cheat' times, and it appears to be paying off. Another 2 kg have dropped away.
I am determined to not let Christmas interrupt my great eating. I know there will be a few days of additional drinking and celebration - starting on next Wednesday when we have a 'lawn bowls' tournament with some of our agencies, then Thursday night is dinner with my sister and her partner, Friday night is our work team dinner, then I think we're fairly safe until 25&26th..
So all in all, I should be pretty good to keep up with a loss.
I suppose backing up with doing two full participatory sessions on Monday & Wednesday has probably helped along the way, amongst other things!
All large charcoal grey tiles, white bath & sink etc and sexy deep russet red towels.
However... we're a way off yet. Our friend is doing the tiling...and we're up to 'waterproof' stage... almost ready for the tiles... woohoo.
But I digress.. .I grabbed out the scales - I haven't 'consciously' been thinking too hard about weight loss - basically I've been too busy. BUT I have been pretty darn good about my eating, and watching portions - even on 'cheat' times, and it appears to be paying off. Another 2 kg have dropped away.
I am determined to not let Christmas interrupt my great eating. I know there will be a few days of additional drinking and celebration - starting on next Wednesday when we have a 'lawn bowls' tournament with some of our agencies, then Thursday night is dinner with my sister and her partner, Friday night is our work team dinner, then I think we're fairly safe until 25&26th..
So all in all, I should be pretty good to keep up with a loss.
I suppose backing up with doing two full participatory sessions on Monday & Wednesday has probably helped along the way, amongst other things!
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Check it out and tell me what you think!
As it's all free I thought you might like to check it out at http://www.12daysoffitness.com and get your name on the list!
Check it out and tell me what you think!
Tuesday, December 09, 2008
The downside to outdoor training...
is rain!
Ooops. My group got fairly saturated during a downpour on the beach on Monday night.
Let's hope tonight is better!
Tonight we'll be on the park, so we do have an undercover area to race to should we need it!
Still - it didn't kill us... therefore it must have made us stronger
Ooops. My group got fairly saturated during a downpour on the beach on Monday night.
Let's hope tonight is better!
Tonight we'll be on the park, so we do have an undercover area to race to should we need it!
Still - it didn't kill us... therefore it must have made us stronger
Sunday, December 07, 2008
A sad death...
Was saddened to hear that Kerryn McCann, our local marathon mum passed away during the night after a battle with breast cancer.
I feel for her family - especially with such young children to lose their Mum so early. 41 is way too young.
I feel for her family - especially with such young children to lose their Mum so early. 41 is way too young.
Thursday, December 04, 2008
Competitor etiquette...or lack thereof...
Hmm, once again my group fell pray to the imposing lack of courtesy shown by my competitors.
This time, they decided to walk straight through the area that I had marked out with cones.
Hopefully they'll learn to actually have some common courtesy and at least show some respect for others property.
However, I doubt it. It appears they are on an intimidation mission.
Perhaps they think they own the entire area?
My group just got more fired up and trained harder.
Somehow I don't think they realise how silly they look, and what impression it leaves in the eyes of their clients or potential clients.
This time, they decided to walk straight through the area that I had marked out with cones.
Hopefully they'll learn to actually have some common courtesy and at least show some respect for others property.
However, I doubt it. It appears they are on an intimidation mission.
Perhaps they think they own the entire area?
My group just got more fired up and trained harder.
Somehow I don't think they realise how silly they look, and what impression it leaves in the eyes of their clients or potential clients.
Tuesday, December 02, 2008
A great workout this morning...
..even if I do say so myself!
Today we concentrated on 'strength' and 'intervals' - so each station was supplied with 5kg dumbbells, and we worked on first set of 8 reps, second set 9 reps, last set 10 reps. The circuit worked in a lower body/ upper body / lower body / upper body fashion, so we did the complete circuit with 8 reps of each exercise, then increased the next time around.
They had to sprint between stations.
After this circuit, we changed exercises, still sticking to the lower/upper routine, but just did one set of 12 reps this time around. Then we had to do a 'run' and 'recover'.
This consisted of:
Run around the outside of the cones, then ab workout -
1st time around was crunches with no weight, then second and third times around we had weights.
Then we switched to jogging 2/3 of the circuit, then sprinting 1/3 and jogging the last 1/3rd.
Planks, side planks, pre exhaust a set of tricep extensions then 20 tricep dips.
Then I decided to push them a little harder.
There's a hill at the end of our furthest soccer field - we jogged across both soccer fields, I let them get their breath, then we headed up the hill, with a slight sprint towards the end. they all managed it, some easier than others... so we walked back down and did it a second time...
I'm very impressed with how much their fitness has improved to be able to do this - with very little complaint.
Then I let them cool down and stretch.
Today we concentrated on 'strength' and 'intervals' - so each station was supplied with 5kg dumbbells, and we worked on first set of 8 reps, second set 9 reps, last set 10 reps. The circuit worked in a lower body/ upper body / lower body / upper body fashion, so we did the complete circuit with 8 reps of each exercise, then increased the next time around.
They had to sprint between stations.
After this circuit, we changed exercises, still sticking to the lower/upper routine, but just did one set of 12 reps this time around. Then we had to do a 'run' and 'recover'.
This consisted of:
Run around the outside of the cones, then ab workout -
1st time around was crunches with no weight, then second and third times around we had weights.
Then we switched to jogging 2/3 of the circuit, then sprinting 1/3 and jogging the last 1/3rd.
Planks, side planks, pre exhaust a set of tricep extensions then 20 tricep dips.
Then I decided to push them a little harder.
There's a hill at the end of our furthest soccer field - we jogged across both soccer fields, I let them get their breath, then we headed up the hill, with a slight sprint towards the end. they all managed it, some easier than others... so we walked back down and did it a second time...
I'm very impressed with how much their fitness has improved to be able to do this - with very little complaint.
Then I let them cool down and stretch.
Sunday, November 30, 2008
My first customer..
I just have to say one thing about my very first customer... I am so proud of her... she's lost 4 kilos so far (in 5 weeks), but more importantly, she is finally learning how to eat properly and not starve herself in the vain hope of weight loss. She's gone from thinking 1000 calories a day was okay, to 1600 calories a day - which was a huge mind shift for her.
I can see such a difference in the way she looks and she seems so much more confident now.
So rewarding!
I can see such a difference in the way she looks and she seems so much more confident now.
So rewarding!
The 'competitors'....
Now, in my area, there is one quite large personal training/group training business that operates during summer in my location, but all year around further South closer to Wollongong.
I have made sure that the place where I do my sessions is not used by any other groups or trainers, and have ensured that I am quite away from 'the competitors'.
Lo and behold, this morning, 'the competitors' popped up on 'my patch' LOL I felt like saying 'it's okay, I'm not even targetting the same customers as you'.
Funny. Mind you, I think it geared my group up to work that bit harder & faster through their circuits.
I have made sure that the place where I do my sessions is not used by any other groups or trainers, and have ensured that I am quite away from 'the competitors'.
Lo and behold, this morning, 'the competitors' popped up on 'my patch' LOL I felt like saying 'it's okay, I'm not even targetting the same customers as you'.
Funny. Mind you, I think it geared my group up to work that bit harder & faster through their circuits.
Thursday, November 27, 2008
..and another week flies by!
Well, it's been very hectic this week...to recap :
Saturday - 6 hours kettlebell workshop. This was excellent. I'm so glad I went, as many of the pieces of material that I have on kettlebell form highlighted a slightly different form to the one that Steve Cotter uses. I like the form that Steve uses, it's more fluid and natural - and boy, if you want one hell of a posterior chain workout...grab some kettlebells and get going! Now, I have been 'pussying' it in my KB workouts - or so it seems, given that I fall victim to the 10, 12, 20 etc rep mentality - we were doing 10 minute sets.... yowzah. Definitely brings new meaning to the term 'fatigue' - but targets muscular endurance in true style.
Sunday - rest.zzzzzzzzzzzzzz
Monday - am / group session pm / group session
Tuesday - am / 1 hr walk with puppy
Wednesday - am/ group session pm/ group session
Thursday - am / half hour one on one with new client, followed by one on one with first client! pm/ group session
Friday - am group session - this was boxing / kickboxing and making use of the facilities ie bars that we could do inverted rows (they growned) and benches for step ups and one legged get ups - a great precursor to one legged squats! - try this at home: get up out of your chair using one leg only! not easy.
Tomorrow will be another 1 hour one on one, followed by a 1 hour massage with my osteo! LOL I need it - Given that I still work my full time job in between those sessions... tiiiiring, but I feel better this week and think it should ease out nicely.
I have to say, I am glad I discovered a jar of L Glutamine caps in the cupboard... nearly ready to expire, but I've been chugging down a couple a day to help with recovery. Given how well I recovered from the KB workshop, I can only say...they work.
Sunday will be a well earned rest day.
Oh... for any of you who have drooled over Kek & Liz's posts about kokoblack and wished you were in Melbourne to sample their wears.. I noticed that they now have an online store!
www.kokoblack.com
Saturday - 6 hours kettlebell workshop. This was excellent. I'm so glad I went, as many of the pieces of material that I have on kettlebell form highlighted a slightly different form to the one that Steve Cotter uses. I like the form that Steve uses, it's more fluid and natural - and boy, if you want one hell of a posterior chain workout...grab some kettlebells and get going! Now, I have been 'pussying' it in my KB workouts - or so it seems, given that I fall victim to the 10, 12, 20 etc rep mentality - we were doing 10 minute sets.... yowzah. Definitely brings new meaning to the term 'fatigue' - but targets muscular endurance in true style.
Sunday - rest.zzzzzzzzzzzzzz
Monday - am / group session pm / group session
Tuesday - am / 1 hr walk with puppy
Wednesday - am/ group session pm/ group session
Thursday - am / half hour one on one with new client, followed by one on one with first client! pm/ group session
Friday - am group session - this was boxing / kickboxing and making use of the facilities ie bars that we could do inverted rows (they growned) and benches for step ups and one legged get ups - a great precursor to one legged squats! - try this at home: get up out of your chair using one leg only! not easy.
Tomorrow will be another 1 hour one on one, followed by a 1 hour massage with my osteo! LOL I need it - Given that I still work my full time job in between those sessions... tiiiiring, but I feel better this week and think it should ease out nicely.
I have to say, I am glad I discovered a jar of L Glutamine caps in the cupboard... nearly ready to expire, but I've been chugging down a couple a day to help with recovery. Given how well I recovered from the KB workshop, I can only say...they work.
Sunday will be a well earned rest day.
Oh... for any of you who have drooled over Kek & Liz's posts about kokoblack and wished you were in Melbourne to sample their wears.. I noticed that they now have an online store!
www.kokoblack.com
Tuesday, November 25, 2008
Thursday, November 20, 2008
aaah that's better...
It's amazing what a half hour massage with your osteo can do for your soul...and body!
My back feels...almost normal....
Ready for tomorrow's punishment!!!
My back feels...almost normal....
Ready for tomorrow's punishment!!!
Wednesday, November 19, 2008
*yawn* I'm tiiiiiiiiiiiired
Hopefully my body will get used to this new form of punishment and new routine soon...
so far this week:
Monday: am group session then pm group session
Tuesday: me time, so I did soft sand (fool) and kettlebell circuit at home
Wednesday: am group session; pm group session - which I participated quite readily in
Thursday: am one on one - more soft sand and firm sand, jogs, fast runs, sprints in both as well as stairs. This afternoon is a one on one.. I will be gentle with him :-) (for my body's sake!)
Friday: am - more soft sand with our boxing session on the beach!
Saturday - omigod 6 hours of kettlebell mania - then I have to drive back from Five dock to Wollongong!
Sunday - if I can get off the bed I will be surprised
This will either:
a/ kill me; or
b/ make me stronger, fitter, leaner, happier.
Of course, I'm gunning for the latter.
I am really enjoying the work though... if only I didn't have 8 hours of hell in between sessions! ie, the thing that pays the bills.
so far this week:
Monday: am group session then pm group session
Tuesday: me time, so I did soft sand (fool) and kettlebell circuit at home
Wednesday: am group session; pm group session - which I participated quite readily in
Thursday: am one on one - more soft sand and firm sand, jogs, fast runs, sprints in both as well as stairs. This afternoon is a one on one.. I will be gentle with him :-) (for my body's sake!)
Friday: am - more soft sand with our boxing session on the beach!
Saturday - omigod 6 hours of kettlebell mania - then I have to drive back from Five dock to Wollongong!
Sunday - if I can get off the bed I will be surprised
This will either:
a/ kill me; or
b/ make me stronger, fitter, leaner, happier.
Of course, I'm gunning for the latter.
I am really enjoying the work though... if only I didn't have 8 hours of hell in between sessions! ie, the thing that pays the bills.
Monday, November 17, 2008
Workout frenzy!
Wow, with all this 'group session' stuff... I am finding it increasingly difficult to concentrate on my real job... I have all these sessions to plan now! hehe.
Friday morning is going to be : Fight Club Friday in the Fand (yeah, okay so sand didn't quite fit) but you get the drift! Boxing circuits on the beach.
There's also a nice set of stairs handy to throw in and then some picnic tables up the top for dips. Yes, they will kill me I am sure.
one cheeky one said the other day.. oh, we should do a 'train the trainer' session like they do on biggest loser... yikes. They would be brutal I am sure!
Friday morning is going to be : Fight Club Friday in the Fand (yeah, okay so sand didn't quite fit) but you get the drift! Boxing circuits on the beach.
There's also a nice set of stairs handy to throw in and then some picnic tables up the top for dips. Yes, they will kill me I am sure.
one cheeky one said the other day.. oh, we should do a 'train the trainer' session like they do on biggest loser... yikes. They would be brutal I am sure!
Sunday, November 16, 2008
Week 2...
Well, week 2 of the morning sessions has begun - with 5 minute madness!
You have 5 stations - all 1 minute each - the 5th being a nice 'rest' station. do that 3 times.
I also introduced them to the magic of the kettlebells! fun :-)
Tonight starts my evening sessions - I think I am going to be tired ;p
You have 5 stations - all 1 minute each - the 5th being a nice 'rest' station. do that 3 times.
I also introduced them to the magic of the kettlebells! fun :-)
Tonight starts my evening sessions - I think I am going to be tired ;p
Tuesday, November 11, 2008
My first group!
I'm going through a world of firsts now....
this morning I had a nice group of 4 women - so we did a bit of fitness testing, shuttle runs, situps, pushups, then into boxing technique, proper boxing.
fun!
Have another group scheduled for Friday morning, then next week I start M, W & F evenings as well :p
Hopefully I can cope!! Sheesh.
Now that Melbourne Cup is out of the way - which I didn't even see on tv as we were off in 'la la' land down the coast - it's the slippery downward slope of lots of Christmas parties, lunches with magazines etc... I shall have to be on my guard!!!!!
this week I have lunch today (happy birthday to me for Monday :p) - lunch on Friday as our 'post colour launch' thing...then next week another magazine lunch, and one two weeks after.
But... in between times... I have the Steve Cotter kettlebell workshop on 22 November. That should kill me, or at the very least..burn a bit of flubber :-)
this morning I had a nice group of 4 women - so we did a bit of fitness testing, shuttle runs, situps, pushups, then into boxing technique, proper boxing.
fun!
Have another group scheduled for Friday morning, then next week I start M, W & F evenings as well :p
Hopefully I can cope!! Sheesh.
Now that Melbourne Cup is out of the way - which I didn't even see on tv as we were off in 'la la' land down the coast - it's the slippery downward slope of lots of Christmas parties, lunches with magazines etc... I shall have to be on my guard!!!!!
this week I have lunch today (happy birthday to me for Monday :p) - lunch on Friday as our 'post colour launch' thing...then next week another magazine lunch, and one two weeks after.
But... in between times... I have the Steve Cotter kettlebell workshop on 22 November. That should kill me, or at the very least..burn a bit of flubber :-)
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