Artslim
 
After relaxing and enjoying afternoon tea outside the van, we went for a walk to the beach. 

I had my jog along the clean sand of the beach near, Ballina Beach Holiday Park. Where we are staying. The photo of my running was taken, near the end of my run in the dark so it looks very grainy.

It would have been so easy to just stay relaxing in the park, catching up, being too busy. I also found the running a little harder to night than on other nights, I do seem to have more fitness some days than others.  I ran just over a kilometre in the loose sand, took a rest for 5 minutes then ran a second 1 kilometres.  It was not the best exercise session I have had, though I should realize the sand being soft, made it a greater effort, to run 2 kilometres on this sand than it was to run 6 kilometres at seven mile beach on firm sand. I should not judge the exercise on distance but on effort.

Tomorrow I go to Ballina to shop for my fresh fruit and vegetables and I will be looking for an oval to do my timed 1 kilometre time trial on. That is my fitness test, to see how much increased speed I have gained over 1 kilometre, in the past 4 weeks.  

 
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Love it.

Need it

 

Michele Bridges, 12-week body transformation,
program message to me this week is that it is.:-

“No Excuses Week”
I cannot share the program with you, you will need to join this yourself, and I hope to see you in there, if you are ready for a challenge and want the results :-)
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I will share how I go, myself, here in my blog. :-).

I will be doing my fitness test to measure how much my fitness has increased since I began this 12wbt, as soon as I find myself an oval where I can measure a 1 kilometre run performance against the one I did at the start and in week four of this 12 week program. Wondering if it is possible to leap in physical fitness over the next four weeks to the extent I have over the first and second four weeks.  

The fitness motivational fridge magnet shown to illustrate this post is created using the image from a Kathy Shell watercolour and can be purchased on my Fridge Magnet Art web site.
 
 
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I am so grateful that I can be myself and not have to maintain a glamour queen image.
Reg and have been wearing  our shorts  quite a lot this autumn as we have had a glorious few months touring and seemingly bringing the sun and beautiful climate around with us almost everywhere we have been and we will be in the north of Australia, in Queensland before winter  arrives.

This is great because while neither of us need cholesterol treatment. I still am getting low Vitamin D results so I’m trying to expose a little more of my skin to the sun, so wearing shorts and swimming in the morning and late afternoon, when the sun is not at its fiercest, is great to try to get my daily Vitamin D dose.

Today I took a walk with Reg to the Riverside, section of the Seven Mile Beach Holiday Park  we are staying at and loving. J. The pools here are the best into landscaped gardens, natural shapes with a child’s pool and a residents lounge alongside the pool.:-).

With walks along the river for gentle exercise, a  walk or run along the incredibly beautiful, Seven Mile Beach and the Kiama Coast Walk as a ‘must do.’ for those fit enough for the Werri Lagoon to Loves Bay 12 kilometre, 5 hour return Moderate grade walk. This is the perfect ,place, for a keep fit, holiday.

The other day, I swam my 800 meters in the pool here at Seven Mile Beach Holiday Park then ran up and down the sand dunes for ten minutes, then ran along the beach for a further 30 minutes. Yesterday was tourist walks around the towns, the coast and up to the lookouts between here and Kiama. Today’s activities have been the riverside walk, her within the Seven Mile Beach Holiday Park, the swimming pool here and the beach.  I will be genuinely sorry to leave here tomorrow; This is a place you could happily settle into for a lovely extended holiday.

I am finding eating healthy, easy enough to do here. We are close enough now to the bigger cities to be able to obtain quality fruit and vegetables.

I went to a cafe yesterday and there was nothing on the menu for lunch, that was around the 300 to 350 calorie amount I was looking for, so I ordered a garfish and salad, without the sweetened, salty or fried items, no butter  or dressings nor the chunky chips and I got a beautiful, healthy fish salad meal that I loved.

 
 
 
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I had never managed to run further than 400 meters in one go and could only manage 100 meters up untill recently. Similarly 400 meters swimming had been my best ever so I made huge advances this week and went from saying “no way could I,”  to “I can' do the triathlon.”

In my build up this week I managed to swim 800 meters, on two separate days. I swallowed water, a few times and felt light headed and ill after the sessions and yesterday the ill after the exercise effort, feeling, lasted until late at night making me miss my evening walk/run, so on one hand  I was thinking, ‘I would get more exercise if I did not push myself that hard, and on the other hand, I’m thinking ‘if I keep doing this, it will get easier and it isn’t meant to  be easy to reclaim a fit slim body from a neglected starting point, Iif  want my goal weight and fitness, I have to work for it.’ . 

Last week for the first time in my life, I ran 5 kilometers and did this twice.  The first time with lots of breaks the second time continuously. That was a few days ago, feet still tender but OK :-). I ran it in 55 minutes lol, yes that is slow but J, it was still running and as fast as I can run and be able to get enough oxygen to keep going.

 

Today having decided I could and would do the triathlon today, I decided on an 800 meter swim, a hike to the top of a big hill to flat land, the 5 klm run then the hike back down, as my tri course. With the hill hike split in two around the run, unusual but then I need to work around what nature provides me with where I am and where I can position my husband, so I can watch him, as I exercise, as I am a dementia carer, even while attempting a triathlon. lol.
I was tempted to claim that, the carer duties, as my third leg of the triathlon. lol J..  

Last night there was a little hint of smoke in the air and the nights are colder now, and I head north every year to try to escape from exactly that, smoke pollution from wood fires that leave me (and lots of others with lung disease), congested.  So although I was well this morning, I had minor congestion so it wasn't going to be as easy getting enough oxygen to work out aerobically but I had decided I was going to do this and do it on the planned date, today.

So today was here, smash it up Saturday and the day to complete the triathlon for the Michelle Bridges 12 Week Body Transformation program I am loving doing. I tried for the triathlon, but pulled up earlier than I had in my build up training through the week. I felt tired even in the first lap, took in water and was swimming sideways again and getting severely short of breath after only three laps, and I pulled up light headed and feeling sick and did stretches after only 15 laps of the pool.

I quit sooner today than any day this week but I had exerted as far as I could go.

So I did not complete the triathlon but I can at least know I attempted it and I'm proud of that , I  WILL exercise again later today, a long beach walk in the evening with some jogging:-). BTW, :-), my body is building muscle and the scales are showing results so YES :-), it is worth it.

 

I had a total mind change around this week, in my attitude and went from believing 'I could not now or ever, complete a triathlon' to believing 'I could' and setting out to do it, so that was a WIN for me.

When wake up in the morning and reach out my arms I am still not used to seeing then so slim and I touch them and I’m not used to the feeling of hard muscle.  When I shower each day and bend to dry my lower legs, lol, I do not know yet, those firm muscular body parts I dry. The scales still mocve slowly for me just as my body runs and swims slow, but I am seeing and feeling fantastic results.  So J. I am thrilled with my triathlon result of 15 laps of a pool in 15 minutes and a 10 minutes stretch and cool down session, as I know I did the best I could do on the day and I achieved a lot of mind and body transformation, this week that I take on with me for life.

 Thank you Michelle Bridges and the entire team and members for the excellent program, motivation and support in this 12 week body transformation program.
 
 
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I felt inspired today after reading a post on the 12wbt forum. It was from a lady who was recounting how she could normally only manage to  run about 200 meters.  That too would have been my maximum and a distance I was proud of, less than 7 weeks ago.

Well today she decided she was going to run 400 meters and she pep talked herself into going the distance and ran this 400 meters in 3 minutes.  Now I cannot run 400 meters faster than that. I was very impressed with her improvement in fitness.

Then she added, ‘not bad for 91+ year old'.

Now I was INSPIRED, :-).

Now when I don’t want to be bothered, now when I feel that I’ve taken on more than I can manage, I will remember there is a 91 year old lady who joined the 12 week body transformation course to improve her body and realize I am young and capable of making the effort,

By the wayJ, I ran 5 kilometres yesterday for the first time ever,

I swam 800 meters today, another first time ever effort, J. Yes, I am pleasedJ.

I found this link today to ‘The Discomfort theory’. It is written by Craig Harper, the great motivatinal speaker. What he has to say, applies to what many of my friends and me are attempting to do now, improving ourselves. It is worth a read. 
 
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I am very pleased with my day. J, Family pleasure, together, healthy eating and great exercise.

OMG My lower legs, lol, I power walked/jogged 16,000 stops in soft sink into it sand this afternoon.

I had a wonderful time trying to keep up with a 12 year old, happy active granddaughter and Oh my, can I feel it in my calves tonight.

Driving to the next destination tomorrow, not sure, if that is good or bad with aching calves. lol. I had not realized I had done such a big work out until the after effects set in.

I saw some amazing sand castle sculpture and I shared in my blog ‘A Creative life’, how these are made. I have seen others post about these sorts of highly skilled sand castle sculptures but this is the first time I have ever seen them before.  If I made such sculptures, I think I would be looking forterm life insurance quotes aren't that expensive due to the stress of fear of the fate of his creation.  I would hate to make something so labour intensive then leave it out to the fate of the weather and possible vandals

The 12 week body transformation is entering its the seventh week and I have been able to keep pace or at least modify the exercises to my ability, up until now, but suddenly the exercises are escalating. I feel it’s time for me to do my first ever attempt at aging gracefully as there is no way I intend to attempt a triathlon of a 5 kilometre run a 10 kilometre bike ride then an 800 meter swim, either back to back, nor with a huge rest in between.  I am going to be planning my own exercises from now on; I have gone as far as I can in that program as regards the fitness advancement at the rate the program is set for.
 
 
 
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I am back from doing my fitness test of running and power walking around an oval two and half times to measure how fast I could cover the distance of 1 kilometre.  I was trying to better my best previous time of 8.9 minutes, which is not great given that I can walk 1 kilometre in ten minutes.

Anyhow, it was a warm afternoon and I had my water bottle ready to take a sip out of every time I reached the point where Reg was waiting timing me.  Now Reg quite sensibly went and stood under a tree in the shade and let Indigo out on her very long lead, so she could play.  So as I am approaching Reg after the first 400 meters, feeling my lungs will burst I was pushing so hard, knowing I would have trouble bettering my previous best, I indicate to Reg that I need a drink,, so he holds out the bottle to me, but from four meters back behind the railing. 

I should quickly, explain here, that while my husband, is well most of the time, he has frontal lobe dementia. I am officially the carer and there in the middle of my time trial he was not able to work out that I needed the water at the oval barrier. I had to slip into carer mode, 2/5ths into my timed trial and yell instructions about how it was necessary to walk over to me so I could drink the water. 

Now Indigo takes all this, as in invitation to play with mum and as i drink the water, and am about to take off again, I fins Indigo’s long extension lead has now wound itself around my lags twice. Lol J, so I untangle myself and take off again. 

Coming into the 800 mark, now at a power walk pace, (I ran out of run puff, a long way back), I start giving lots of hand signals for the water a good 50 meters in advance of needing it.  Reg understood this time and I gratefully drank and Indigo kept clear. 

I power walked the final 200 meters at the hardest pace I could do and as soon as it was over, checked my heart beat...miles too fast. I am thinking that these fitness time trials are NOT a good idea for me. Here I am refusing to think invalid anymore but I am not a spring chicken and I do need to make some allowance. I need to check that these fitness trials are safe with me and complete them within a healthy heart rate range, for me, even if that gives me lower results. I do not want to be thinking about my life insurance quotes, before doing them. I will be sensible and one I get home next week I will get a check up which I am due for anyhow and one of my questions will be, what is the, maximum safe heart rate, in a fitness trials, that is OK for me. 

The age assesed maximum heart rate for a woman is, 225 - age and this would be 162 maximum heart rate for me and I must have been pumping away at over 240 beats per minute, which might be perfectly OK, I just want to ask an expert to be sure before I push that hard again.

Reg said I came in at one second under four minutes for my 1 kilometre run/walk and I’ve deducted the time it took to untangle the dog and yell at Reg to walk several meters towards me, and so I have come up with an estimated time trial of 4.8 minutes as my time.

Earlier I did my push up test and I managed 29 push-ups in one minute where as 4 weeks ago I only managed 15. I was pleased with that. 

I just did my stretch and reach test and I got a -4.5, hugely better than the previous -14 cm.  Next time I want my stretch to exceed my toes nc comme in as a positive, not a minus, measurnment.

I have a couple of other tests to complete and I might try to repeat my time trial on Saturday morning before leaving Halls  Gap, try to do it earlier in the day when I will not need to call in for a water stop and the confusion and tangle that resulted. 
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Gym Location ~ , Northern Grampians

Gym Name ~ The  Grampians National Park

Today’s Gym Work out

Warm Up ~ Lions Walk at Stawell
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Gym Equipment

1/Beehive Falls,

Track:  Moderate
Grade:  Moderate

I had a lunch of 20 mixed almonds and walnuts at the foot of the Beehive falls.

The rugged cliffs and craggy escarpments of the Grampians are dotted with many waterfalls, including the picturesque Beehive Falls that drop into a sheltered rocky valley.

This gently undulating track follows the meandering Mud Hut Creek upstream, through forest to a series of rock steps and on to the falls, surrounded by colourful cliffs. At Beehive Falls delicate ferns and mosses cling to the sheer rock walls as the cascade tumbles over huge boulders in its 25-metre drop. Large stones beside the rock pool at the base of the falls make a peaceful picnic spot. Return by the same route.

The walk is especially beautiful in spring, when water levels are high and the display of pink and white wildflowers spectacular.
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2/ Gulgurn Manja Shelter

Track, Easy, slight grade

 I used the water bottles as hand weights and worked out with them as I walked.

 Gulgurn Manja means 'hands of young people'. The Gulgurn Manja Shelter displays small handprints in red ochre. Signage outlines some of the stories and legends of the Jardwadjali people and the mountains they call Gariwerd.
Mt Zero Road, Northern Grampians
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3/Hollow Mountain

Track:  Moderate to Hard and  Steep Suits the fit and athletic.

Explore the breathtaking beauty of massive sandstone outcrops and eucalypt-covered slopes of the northern Grampians.

After leaving the picnic area, the track enters a densely vegetated gully and climbs through pleasant woodlands of banksias, eucalypts and native pines. From the base of an iron-stained sandstone cliff, climb between fallen boulders and along exposed ledges to a barren rocky outcrop.

A short uphill scramble completes the climb to the mountain’s wind-eroded caverns. From the upper end of the caves a natural rock window leads onto a ledge perched high above the huge amphitheatre where you can take in a breathtaking view of the forbidding cliffs of nearby Mount Stapylton before returning by the same route.

 
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4/ Mt Zero.

Track:  Rocky and steep.

From the picnic area, carefully cross the Halls Gap - Mt Zero Road to the sign-posted walking track, track markers guide you up the rocky hillside. Near the top of the ridge the track becomes steeper –There was a narrow section between cliff walls that I found hard to squeeze through. I kept waiting for the promised hand rails to help navigate the steep parts and there they were, right at the end, after you had already made the climb to the summit. Views of Mt Stapylton and the surrounding Wimmera plains are some of the best in the area.
It was an exhilarating, full day, work out. J

Tonight I am far more interested in editing my photos of the fabulous walks Reg and I did today than checking out the emails I have about the best seo software.

I have such a back log of stories and photos I am wanting to blog about but I will only work for another two hours then I’ll be heading to bed early as I want to be up tomorrow and making a similar effort to the one Reg and I did today.  I doubt that I will ever tackle the Hollow Mountain and Mt Zero walks again; they were frankly hard going in parts but the views and the feeling of achievement made them so very worthwhile.
 
 
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Photos are of the companions I had during my 400 meter run followed by my 400 meter,  walk./jog on the Halls Gap oval, late this afternoon and that's me, rather flushed, but very happy, after my 400 meter run.
I have had a lovely active afternoon on the Grampians again.  Reg chose the walk, that showed a huge inprovement in his health, people with frontal lobe brain degenration do not like planning or making decisions, they usually want others to make them.  I am always thrilled when Reg begins to make decisions that go beyond acting out of habit. 

The walk he chose was moderately difficult, though only 1.6 kilometres return bush walk and rock scramble through the Grand Canyon Loop, classed as suitable for fit, energetic walkers.   It was a beautiful walk and these walks are thrilling Reg, bringing back happy past memories of times before when we did these walks.  The bring back memories to, for me, memories of 30 years ago, two years after I had had a stroke, when many of these walks were no possible for me, including today’s.  I recognised the stream I had sat beside and painted while Reg had completed the walk alone. I remembered everything about that painting :-)

After each of us had completed this walk, I drove to the Alice Springs Oval and I made a commitment to myself that although it looked large, I was capable of jogging all the way around it once without stopping and I would do exactly that.  I set off and pep talked myself all the way around. J, I made it in 3.1 minutes only marginally faster than the other day when I walk jogged it. 

 
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I had a short rest break and a drink, then I walk/jogged around the course, another 400 meters, this time I took photos of my companions on the oval.

Reg is browning the onion and lean chicken mince in the pan while I blog, I’ll publish this then pretend I know what I am doing and turn it into a concoction called dinner J.

Dinner was delicious,  I added two sticks of celery, half a head of fancy long cabbage, a big handful of snow peas, some low fat and salt, natural chicken stock, simmered for a while and served in large bowls seasoning with a little low fat, MSG free,  oyster sauce and a dash of low salt soy sauce.  Reg had some buttered mountain bread with his serving; he does not need to lose any weight.  He is having an orange for desert.

Another beautiful day in the Grampians J 
 
 
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Longing to hike up those mountan trails :-) again.
I am keen to go hiking in the Grampians. Not sure how much I will get done though.
I will see lots of fantastic scenery and wildlife, so it will be  a joy, being here, but I'm wanting more, I am wanting to exercise.  Maybe not a 'gym junky', but I am loving exercising  outdoors in beautiful surroundings.

I fell backwards Thursday evening the week before last, 9 days ago.  I was running again on the Sunday and doing well, no problem.  The pain was greater on the Monday and has been getting worse each day.  I had not been sure if the pain was from the fall or from the contact with smoke but Reg took a look and my back is bruised, so I’m thinking I’ve bruised around a rib or maybe cracked one,, no treatment if that is so, it’s usually only pain relief or anti inflammatory and not moving it too much.  I should be fine for gentle walking if I take an aspirin to help me get started. 

 I was dressed up in all the gear, put my heart rate monitor on and headed out determined to do a long bisque, walk and even a few jogs. I want to burn a lot of calories in activity, as I know that for the last week since I did this injury, I have not been working out hard enough to burn sufficient to lose weight, this week. I have been taking my 12-week body transformation as seriously as if it was my primary jobs as this is something I have wanted to do, for me.

Well tomorrow is another day, fingers crossed this settles down and was ‘nothing but a bad bruise’, and I can make the most of this week in the mountains with lots of scenic walk trails for exercise.  The mind is willingJ.

 
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Our neighbours, here at our Halls Gap camp :-).