Artslim, weight, life, health management.

Yesterday was my second day ot the 12 week body transformation program I an doing.

This photo was taken alongside our camp.

Today I did part of my fitness assessment.

Instead of doing the 400-meter jog, planned as my 'final burst', for the day I did a timed one-kilometre run.

This was supposed to be timed on a flat surface and done at the same place ever four weeks and I am in the mountains, there is now where flat in Tarra Valley or surroundings, so I took the last timed trial I did as my starting entry level.  I recorded an 8.8 kilometres for 1 kilometre last November, on the flat, pushing myself as hard as I possibly could.

I also did my ‘’how many push ups could I do in one minute test and I disappointed myself by collapsing in a heap after 15 push ups from the knees and 35 seconds

The caravan step and those adjustable weights were my main exercise equipment for day two.

 

100 to 150 calorie Snacks x two, Morning and afternoon tea: 
Morning Snack was:-Fresh summer harvest juicy white flesh, peach and a few seseme seeds and the skim milk powder I add to my morning coffees. 
Afternoon snack, (see photo) was an assorted salad with my favorite measured quantity, Paul Newman, Classic Salad Dressing on it and the skim milk in my afternoon cup of teas.

Contrary to advise for most people, I have the lxury of drinking tea and coffee with my meals to block iron absorbtion, as I absorb too much iron.

300 to 350 calorie Lunch was 2 slices of toasted Burgen Lin Soy bread. with low fat ricotta cheese topping, carrot, tomate, spring onion, rocket leaf and capsicum, sprinkled with extra sharp parmisan cheese and freshly grated pepper.

300 to 350 Dinner 
Thai Curry at Tarra valley.
It was too hot for my taste, so Reg ate the larger serve of it, I had about 1/3.  Reg he loved it. :-)

Tarra Valley ~ Thai Curry

Brown in a non stick sauspan, 200 gram lean minced meat, carrot, capsicum, onion, add I packet of fresh bean shoots and 1 tin of Valcom authentic Green Curry (Gaeng Keow Wan).

Contents, Cocout extract, Bamboo shoots, Eggplant, Chilli, Shallot, Lemon grass, Garlic, Galangal, Sweet basil, Kaffir lime, Shrimp paste, Coriander sead and things I don't like but will accept as a once in a while inclusion for convienience. 

 

We finished a perfect day, in bed together, in the caravan, all three of us, Reg, Indigo the poodle and I, watching 'CATS', on DVD. :-). 

Monday, was the start of my 12 week body transformation, on line program I have joined with Michelle Bridges the Bigest Loser, AU., female trainer as the on line trainer for this 12WBT. 

 I have been following close to the program for the past six days.
Results since last Thursday are the man and I have both lost  600 gram lol, putting my man offically underweight by 200 gram and the dog has lost 200 gram, lol, she tries to keep up with me in some of my jogs.

I did think of my mother, not approving of anyone running in a rain forest and missing the subtle things, you see when you are slow silent and intent on watching for the signs of nature.

I also thought of how, I once was on the downhill slide to an early death, as my own mum had from emphysema and heart disease. I thought, 'mum, just look at me, I am older than you were when you died, and I CAN RUN'  :-).  Mum I know you have to be overjoyed at that, I AM.'

I cannot fault my mother's teaching of me, about appreciation of nature and so it slightly jarred my consciousness to decide this track was firm enough under foot to be a perfect place to run.   I had already planned on a 400-meter jog today and as there is only rainforest around, no football ovals, this was the perfect place. 

The exhilaration of running and deeply breathing the clean rainforest air, with a running stream beside tree ferns and tall mountain ash, all around,, me was just the most amazing feeling. 

I have had fun setting up my carvan pantry, fridge and freezer this morning before heading out of the suburbs, to Phillip Island where we set up our caravan site beside a solar heated swimming pool in a lovely bushland setting caravan park.

This is my pantry, fridge freezer basics shopping list.


Shopping List

• Pantry Essentials
  • Anchovies *is not something I would usually buy but my trainer has asked me to stock this, so I have, while doing her program.
  • Canned beans (e.g. red kidney, chickpeas, butterbeans)
  • Canned tomatoes
  • Canned tuna, salmon, sardines
  • Capers
  • Chilli sauce (low sugar)
  • Cold-pressed extra virgin olive oil (EVOO)
  • Couscous
  • Dried beans
  • Dried pasta
  • Fresh tomatoes
  • Dried herbs (e.g. mixed herbs, paprika, dried basil, oregano, cinnamon, cumin, nutmeg)
  • Light soy sauce
  • Low-cal hot chocolate powder (make sure there are no trans-fats)
  • Low GI cereal (eg Special K) *is not something I would usually buy but my trainer has asked me to stock this, so I have, while doing her program.
  • Olive oil spray
  • Olives
  • Oyster sauce (msg free)
  • Pepper grinder full of black pepper
  • Rice (basmati or brown)
  • Rolled oats
  • Seeds (e.g. sesame, pumpkin, sunflower)
  • Sesame oil
  • Stock (cartons or cubes – check the sodium content)
  • Sultanas
  • Tomato paste
  • Tomato-based sauces (no added sugar)
  • Untoasted muesli
  • Vinegar for dressing (balsamic, red wine)
  • Whey protein powder *is not something I would usually buy but my trainer has asked me to stock this, so I have, while doing her program.
    apples
    oranges
    bananas
    Fruit in season.
• Freezer Essentials
  • Free-range, skinless chicken breasts
  • Fish fillets - not the boxed kind! (e.g. white fish, salmon)
  • Lean red meat (e.g. beef fillets, kangaroo fillets, kanga bangers)
  • Frozen peas
  • Frozen berries
  • Multigrain, rye or soy and linseed bread
    onions
• Measuring Tools
  • Kitchen scales
  • Measuring cup
  • Measuring spoons
• Fridge Essentials I won’t go into too much detail here as you will be getting your week one shopping list soon and I don’t want your food to spoil. To give you an idea, apart from fresh fruit and vegetables, you will need:
  
  
  • Low-cal cottage cheese or ricotta cheese
  • Low-cal (skim) milk or soy milk – high calcium is best
  • Low-cal yoghurt, no sugar
  • Meat for sandwiches
  • Multigrain or soy and linseed bread
  • Parmesan cheese (strong flavoured so you use less)
     Free range eggs
    cellery,
    carrots.
    

I add more variety to this, in my weekly shopping, but these items are usually in my caravan pantry

We have just picked up the caravan from caravan court in Springvale where we have it serviced and had a new wind up TV antenna fitted and where we would get any rv repair. Work we need done, completed.  I was amazed at just how much I was able to stack into this pantry cupboard.

I have bought fresh pots of growing herbs, mint and chives and these travel with us to add extra flavour to our meals.

 

I am 'on tour', so I had my Polar watch that I ordered through my Michelle, Bridges, 12 Week, Body, Transformation, membership discount, sent ahead to my youngest daughter’s home which I have just arrived at. .It was here, waiting for me

Because. I am dyslectic and my husband has frontal lobe brain degeneration, neither of us can work out how to set up these complex function digital heart rate monitor and exercise session, calorie counting, watches. Therefore, I took it to Rebel Sports Store, told them I have been a good customer in the past and asked for help to set my new watch up. They did a total set up for me and showed me how to use it. :-).

The watch had been pre set to a 165 suggested top pulse rate and as I am 63 and lol, did not want to have to get life insurance quote. and upgrades before I worked out, I had the gentleman who was helping me at Rebel Sport reprogram my Polar watch to show 130 as my top recommended pulse rate as I do have regurgitating heart valves, lung scaring and I am sixty three. None of those three reasons are excuses not to exercise but they are examples of why you do need to have a medical check up before exercising and you should find out what your recommended top pulse rate is, and make sure you do not exceed this.  I am all for becoming fitter, not skinnier at any cost.

Here is a link to the suggested Heart Rate Training Zones, if you know your resting heart rate and your suggested top heart rate.

I think this wanting to be fitter, not just skinnier, is why I love the title of the 12 week body transformation. J, the emphasis is on a healthy transformation, not a weight loss, the difference is clear in my mind as I do not want to lose muscle and bone density in order to increase the results on the scales.

 

Top marks to Rebel Sports store, for customer service over and above usual and for a fast service from Polar.

Rebel Sports was very impressed with my FT4, they felt it was better looking that the FT4 they have in the stores, (so do I :-) ) and they said it was the best choice for me, than my origina, more expencive and complex function, Polar, Sports watch as this one was eary to view the training and calories achieved, but was not going to be too complicated for me to be able to use. 

As you may have read I have joined the Michelle, Bridges, 12WBT and I am very excited about my fitness plans for 2010, never mind just 12 weeks. I am not waiting until the begining of the 12 weeks not seeing the end of it as the stop, I'm living my life NOW, and loving it. :-) and I am going to 'lap up', all the extra motivation having a professionally managed sensible on line program and forum, can bring me.

I am not knocking the free forums I have been on, it is just that I want, MORE, lol, :-), I am always 'hungry', for expert knowledge and professional motivation. While I LOVE, helping motivate others, I do not want t be the most motivated to exercise or eat healthy person on a forum that I go to for support. It does not help me. I know Michelle is streets ahead of me in the fitness motivation. :-), it is her career and she is one of the best.  This decision feels SO RIGHT for ME :-).

I went into the Forum at 12WBT this morning and first thing I checked out was the Polar Heart rate Monitor post. I have a $25. Cheap one, I bought at Aldi, try as I can, I cannot set it to count calories, and it isnpt warterproof. I want to set myself a target of calories to burn in a work out, and then ...go for it, I also wanted a watch warterproof to 50 meters to allow for swimming and snorkling. 

I took advantage immediately of the 20% discount on the Polar Heart Rate Monitor Watch.

Training with a HR monitor is a fantastic way to accurately track how many calories you have burnt each session as well as see what your heart rate is doing. TBL contestants often wear a HR monitor all day, every day.

I bought this one. F4

For disappearing calories

For you who want to get a fitter body by knowing how many calories you have burned. The small and simple F4 gives you accurate information and motivates you to reach your targets.

• See how many calories you have burned
• Get interference-free data with coded heart rate transmission
• Helps you keep the intensity you want

Price $127.20

I have posted my day's fitness activities and travel update on my 'gone bush blog'.

I am having a lovely weekend, it is free of any commitments to others and appointments, just Reg, Indigo the dog, and me, doing exactly what we like, in our own time, keeping each other company and enjoying life.

With no commitments, just choosing what I wanted to do, I have chosen a quiet day with the TV on, watching parts of the Winter Olympic Games, blogging, creative writing, a few home chores, the laundry and healthy delicious meals for two, also my  full body workout, which I now feel lazy if I do not do.

It is three weeks since I began my new exercise routine, so I should be through the hard part, it should now be ‘habit’.

I have experimented to try to work out the ideal time plan that is going to allow me to fit in all my busy life activities, when we are travelling between locations. Today I feel I have found the time management formula, I will be able to make work and one that is compatible with the contradictions of my love of sedentary creative arts and my need to be an active, person so I have the fitness level and health I desire

I can see that my current exercise and eating plan is working for me and I know that for me exercise is an incredibly important part of my initial weight loss and latter on, weight management journey. Three years ago, I was unhealthy, morbidly obese and almost very sedentary. I will never be one to exercise for the love of exercise, I LOVE what exercise does for ME and I exercise because I have learned to respect and love myself.

I know for some people, the area in their life they are working on improving is the eating part, and they do not have a problem with being active, and here am I, with no desire whatever to eat chocolate or chips. How different are we?

Certainly, no one fitness plan suits us all. The basics of energy balance remain the same but just as some people clean the skin successfully with little more than water and others have a beauty parlour of brand loyal or assorted creams and lotions, there is no ‘one size fits all’, anything. That is why I always suggest, ‘ask for personal guidance from experts’, in anything your wanting to master.

I took a look, at forum topic about blackhead treatment, about two weeks ago. I left my own advice in there, knowing at the time, mine would not be the usual suggestions. That is just an example of how, what feels right for my face, and what feels right for me to do for my body, may not be a program that is manageable nor desirable, for another.

Each person does, what works, for them.  The only time we need question this, is if what we are doing is not working and then it becomes a case of not continuing to do the same thing we always did and expecting a different result. Sometimes we have to change from what is comfortable, to attain a goal we seek. Sometimes it is even fun to push outside of our comfort zone, try something new, increase activities, and discover, we are getting results after only three weeks as I have just doneJ.  It is fun, when we get to see some results.
 

Three weeks into my Biggest Loser, interactive full body work out training for the Wii at the begginer level and I am ready to restart at a higher level and I am seeing fantastic results.
I know the differences this week are due to the new exercises, as everything else, my diet, my incidental exercise routine, have remained the same.

Results are showing. Drum roll........I made up for a fluids weight gain last week.......a near unbelievable 5 kilo weight loss this week (I ONLY aim for 640 gram, I am not after fast, I Am after lasting excess fat loss( and I increased my exercise level and duration today, :-) I am reporting this to say 'hang in there' when the scales are crazy and show gains when you know you put in the effort, they are not as accurate as consistent effort is in showing the results, the scales are only 'a tool', not your judge and jury.

Yesterday I was noticing more muscle in my upper arms, this I want, as it will help fill up the area where I am losing excess fat. The other day when drying myself after a shower I saw muscles I had not seen before in my lower legs and lol, I often ‘feel’ the muscles in my butt these days so I know I am working these. The muscle development I am getting is subtle but considering it is only 21 days since I began my biggest loser interactive training workouts, you would think I was on hgh, the change seems so dramatic for me.

The thing that excites me the most is that I can do ‘the plank’ exercise, and the quad stretches, those were beyond my ability a month ago.  

J. Do not pop my bubbleJ, by reminding me I am still a work very much in progress, lol, I want to bask in the glow of having discovered a pair of little bud muscles on my upper arms tonight, J  and it is all, ‘home grown’ lol.

 

To achieve a goal, we have to BELIEVE that goal is possible.

We need to be able to visualise this goal for ourselves.

We need to be totally, focused on wanting it.

We need to believe in the benefits of achieving the goal.

Then it helps us achieve the goal, if we can, associating with others who have the same goal and are achieving or who have already achieved that goal.

My goal is similar to that of many of my friends, it is different in that there are few, age mid sixties women, within my circle of friends who are out there, kicking butt to get and stay fit. I know they exist; I just have not yet, surrounded myself with them and the clear image of them in my mind. I’m no quitter, they exist and I will find them.  Maybe you know someone like this, or like me, aspire to be a fit senior, I would love to hear from more seniors that are positive about fitness training and receive your comments. J. Thank you.

I watched the biggest loser ‘Dream Outfit’ episode and once again, I thought about the problem I have had of trying to visualise myself, almost in my mid sixties, at my perfect slim, body size. 

I have for a few years, been looking at slim and fit, senior women and I must admit; they are in the minority. I am trying to fix those positive images into my mind. I have a cut out from a magazine of a picture of a grey haired with some healthy happy laugh lines showing, (an image I can associate with), woman in her slender sized, gym outfit. This is on the wall where I see it every day.

I would love to have more of these positive images.  You can be sure I will not find slim gorgeous fit looking seniors, in the Ferrari adds, lol, they use sleek slender, young ladies whom I have long since stopped visualising myself as aspiring to be like, as the ‘prop’, with the car. Perhaps lol J, I need to look at the Ferrari parts adds. J lol.

I did find these: - images.  slim senior fit, woman, and these are the sort of images I am seeking, to help me believe that being a senior, being slim and being fit and healthy, is a real achievable goal.  I hope those images help you, also, gain a positive image in your mind, of senior fitness and help you BELIEVE, this can also be you, as I also need to work on believing it will be true for me.

For the image to illustrate the story, you are lol, J, ‘stuck with me’, as I do not have non copyright images of fit, slim healthy senior women I can show you.  One day I hope to change that. I hope to have many images of a slim senior, I can show~~~ME. J

 

I am promoting this auction because it is a fantastic way to raise funds for a worthy cause and to bid on something of benefit for those interested in fitness in the Perth, Western Australia, area.  Please take a look.

http://cgi.ebay.com.au/Fitness-Screening-and-Personal-Training-Session_W0QQitemZ300392602442QQcmdZViewItemQQptZAU_Sport_Exercise_Fitness_Workout_Instructional?hash=item45f0cb5b4a


Health & Fitness Lifestyle Screening (90min) AND Personal Training Session (60min), all proceeds go to the Hope From Ashes charity to assist those rebuilding their lives after the Toodyay Fires of December 2009

Hope from Ashes


Health & Fitness Lifestyle Screening (90min) AND Personal Training Session (60min) PERTH Perth Only


Australian Body Fitness & Performance Training specialises in the provision individual and corporate Health, Fitness & Lifestyle Screening. The comprehensive assessment includes measuring all aspects of health, fitness and wellness. Assessment and screening includes:
 

• Pre-test screening & physical activity readiness
• Physical activity analysis & lifestyle checklist
• Resting heart rate & blood pressure
• Anthropometric & body composition (weight, height, girth, and skin fold) measurement
• Aerobic & musculoskeletal fitness tests
• Body composition
• Aerobic power
• Strength and muscular endurance
• Flexibility (joint ROM)
• Pulmonary function

 

At Australian Body Fitness & Performance Training, we specialize in providing a professional, personalized and empathetic one-to-one specialist training service tailored to suit your individual needs. We also ensure all the main areas influencing total body health & fitness are addressed, such as – goal setting, optimal training & exercise techniques, rest, relaxation and recovery.


 

The personal training session is designed to ensure a holistic balanced approach to achieving your total health & fitness goals. There’s no need for expensive gym memberships, as we offer you the comfort and convenience of training at our private studio and that’s not all, we even supply bottled water and clean fresh gym towels for each client! Innovative outdoor training is also available. The personal training session is designed to improve or achieve the following:


 

• Improved general health, well-being and quality of life
• Improved cardiovascular capacity (heart and lungs)
• Lower body fat & gain lean muscle
• Improve flexibility and core strength stability
• Greater self esteem and confidence
• Decrease stress levels
• Lower blood pressure
• Sports specific training

The Hope From Ashes auction will run online starting on the date of the benefit concert with new items being put up daily over the next week.  This online auction will raise awareness and funds and give people the opportunity to contribute and help Toodyay people who are rebuilding after the fire.

We have tried to gather together a range of diverse and high quality items and services that in some way reflect the diversity and creativity of the Toodyay community. In finding a gift for yourself you will be giving to the Toodyay community and we hope the excitement and high energy of the auction will be uplifting and inspiring in its way.

The auction has the Hope From Ashes flavour celebrating and demonstrating the generosity, positivity and support that has flowed so readily for and within the Toodyay community.

As well as people from Perth many local Toodyay businesses and individuals have also contributed to the auction, some although deeply affected by the fires through loss of home or workplace. Artworks, craft items, trips away, fantastic meals and even life coaching sessions, massages, motoring items, clothing and collectors plates are just a few of the amazing items we can offer you. The list grows every day so “no napping” or you may miss a fabulous item…which is just what you need!

We hope you will enjoy the items on offer and we hope you have fun whilst you bid big as we pull together to raise much needed funds for the survivors of the Toodyay Bushfires.

If you would like more information about the auction please contact Bruce or Linda Sharman by completing the website contact and writing DONATION at the beginning of your message.

If you wish to make a donation in person, please use the following Bendigo Bank details. Thank you.
Hope from Ashes
BSB: 633 000
Account: 139 064 364

But a confession, still no improvement in my workaholic behaviour and skimping on sleep. Yes I will make an effort to impove and drop a few more bad habits.  ~~~ Tomorrow.
What day is tomorrow?
Please do not tell me it is Wednesday.
Well actually, it is past midnight so it is Thursday morning.  My action plans for this week have taken a bit of a slide. My active afternoons have been, tied up with a lot of sedentary activity, organizing appointment, public relations as I plan our tour.

I am very grateful I have the wii, as the little time I have had to be active this week has at least been spent in very active exercise, jogging, full body work outs and yoga, using my Wii Fit Plus , the Wii, Biggest Loser program and its weight loss yoga.  Therefore, less exercise but at least I have exercised at full efficiency.

Two fitness benefits have shown themselves in the short time I have been using the Wii.  The first one was that finally I could do a hamstring stretch. That has been a stretch, that I have been trying to do for three years, I set is as a goal to be able to do that movement, less than two weeks ago, never thinking for a moment that within 10 days of doing striving to do it while using the Wii, each night, I would have it mastered. J

The second fitness benefit is in my resting heartbeat, which was usually close to 40 and at times, my pulse would be so thready and weak, I could not, read it and most equipment will give an error message. Not a healthy reading, I figured I would need a pace maker and new valves one of these days but hoped it would be a long way off, and finally I have pushed that probability into the unlikely.

The slow pulse was one of the reasons why I rarely exercise in the mornings but sit quietly writing for hours, have breakfast and a couple of coffees until my pulse is up enough that I won’t feel a low pulse effects as I move around. 

Three years ago when I was morbidly obese, that slow pulse, would have me feeling feint several times a day and be sending me off to hospital a couple of times a week.  A year later, after I had lost a lot of weight, I was a lot healthier, my lungs clearer but the pulse was still too slow.

I have checked my pulse on and off today, from the moment I woke up until now, as I rest and write. My pulse has maintained a steady resting pulse rate of between 58 and 65 and that is a HUGE and healthy improvement. J. Finally, I am seeing results in that one last area of my health I had hoped to see stabilise back to great health. J. I am thrilledJ.