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2011 is going to be a great year…

January 10, 2011 Leave a comment

Feeling refreshed after a two week break off work.  Had a chance to relax by the pool, catch up with friends and enjoy summer in Sydney.  Back at work today and feeling like a bull at a gate… so many things to accomplish this year both at work and at the gym.    I don’t do New Years resolutions, I tend to re-evaluate my goals and put some actions points into play. 

Going to add some training to my routine that scares the pants off me.  Stepping outside the comfort zone and trying new things this year that scare me…  that is one of my goasl.   Stepping up the training inside and outside the gym – pushing myself harder to reach my goals. 

What I hope to achieve in 2011:

* further reduce bodyfat to under 19%

* be able to do 5 full push ups

* increase my plank hold to over 3mins

* increase my flexibility by reducing tightness in hamstings

* increase strength and ROM in my knees for squats (VMO, ITB etc)

Some actions points include:

* squad training – joining weekly training group

* try out boxing gym near FF @Darlo

* setting weekly tasks to challenge fitness levels (two huge swim sessions this week and two bootcamp sessions)

Being consistent in nutrition, training & recovery.  Recording all daily.

Four phases of 2011. Key areas below:

Jan – Mar – reduce bodyfat, tighten nutrition & training, stick to training plan, cross training, reduce classes and concentrate more on high intensity, full body weight  training mixed with weights & stability training in and outside gym. Strengthening knee and working on flexibility. Complete 2-3 full pull ups

Apr – June –  still reducing bodyfat, increasing muscle, change cross training & weights routine, increasing workout load & splitting up muscle groups.  Complete 4-5 full pull ups

July – Sept –  Bodyfat shouldbe under 19%, adding more strength training, core strong, knees strong – squats with full ROM.  Pull ups should be up to 10.  Tweak program to strengthen any weaker areas.

Oct – Dec –   Ideal to be under 15% bodyfat, 12-15 pullups.

Categories: Motivation

Seeing 2011 in a different way…..

December 9, 2010 1 comment

 

At the same time every year everyone is saying “where did the year go?” or “this year went so fast” and you may not have many memories of exactly what you achieved in the last 365 days.  So I decided that this time next year, I will have at least 343 pictures to capture my experiences during the year.

Why do it?  Here are just a few reasons why I am doing it:

  • Imagine being able to look back at any day of your year and recall what you did, who you met, what you learned… (Often we find it hard to remember what we did just yesterday or even last night, let alone a whole year ago!) 
  • Your year-long photo album will be an amazing way to document your travels and accomplishments, your haircuts and relationships. Time moves surprisingly fast. 
  • Taking a photo a day will make you a better photographer. Using your camera every day will help you learn its limits. You will get better at composing your shots, you’ll start to care about lighting, and you’ll become more creative with your photography when you’re forced to come up with something new every single day. 

Tips on How I will Complete my own Project365:

     

  1. Take my camera everywhere Yes, everywhere. Get in the habit. Grocery stores, restaurants, parties, work, and school. Going to a movie theatre? Snap a pic of the flick with your phone–there are photo-ops everywhere. If you have one of those tiny tiny cameras, you have no excuse not to have it in your pocket all the time. And if you don’t? Camera phones are a great substitute. 
  2. Make Posting Easy
    You can install blog software like Movable Type or WordPress on your own site and create an entry for each photo, but for true ease of use, try a photo sharing site. Flickr will let you post a week’s worth of photos in 2 minutes flat, and fotolog and Photoblog.com are geared toward a photo-a-day workflow. Making it fast and easy means you’re much more likely to do it. 
  3. Vary Your Themes
    Try to capture the day’s events in a single photo. Perform photographic experiments. Take a photo of someone new you meet, something you ate for the first time, or something you just learned how to do. Take a photo of something that made you smile. And don’t forget to take a photo of yourself at least once a month so you can remember how you’ve changed, too. 
  4. Tell a Story
    Use your blog entry, or your photo description, to explain what’s going on in each day’s photograph. How good did that dinner taste? What made you want to take a photo of that stranger? It’ll help you remember down the road, and it gives friends following along a better appreciation of why you took the photo you did. You don’t need to write a lot, just enough to add some color. 
  5. Don’t Stop, No Matter What
    This is perhaps the most important tip of all. You will get tired of taking a photo every single day. Some days, you will consider giving up. Don’t. The end result is worth the effort. Remind yourself why you wanted to do it in first place. There will be times you’ll think there’s nothing interesting left to take a photo of, and times you’ll think you didn’t do anything exciting enough to take a photo of. There’s always a great photo to be made.

    Get out of the house and take a walk. Or stay inside and look around. Take a photo of something important to you. Take a photo of the inside of your house so you can see how your taste has changed over the years. Take a photo of anything, just don’t stop.

    N.b. It helps if you’ve told your friends about the project and asked them to follow along. Their encouragement will keep you going!

  6. Post early, post often
    Plan on going through and posting your photos at least once a week so you don’t get backlogged and feel overwhelmed. Ideally, post every day or two. Again, spend the time up front to make sure it’s quick and easy to post. It’ll make all the difference.

So I look forward to starting my post in 22 days!  Have already been noticing a few different things out and about on my daily journey to work, gym etc and it is amazing the things you don’t really notice or pay attention to, I can see that it is going to be a great challenge and I look forward to sharing it with you all!

Categories: Motivation

Eating to lose weight….

August 20, 2010 Leave a comment

The one question most people ask is “why are you eating so much if you are trying to lose weight?”  We have grown up reading about fad diets and quick weight loss schemes, the theory being if you eat less you will lose weight.   It is so true what you put in your body reflects how it looks… you eat little you will be little (and weak and sickly), you eat good healthy foods, train hard you will look fit and healthy, you over eat, your jeans will be tight and you will store fat easy.

Your body needs fuel,  fuel your body to function  the heart, lungs, nervous system etc,  then fuel your body more to accomodate your daily movements (from sedentary to being on the go all day at work) and then fuelling further for exercise.    Without adequate energy your body will convert muscle into energy to feed your brain, nervous system and red blood cells.  These tissues do not possess the metabolic machinery to burn fat. They only burn carbohydrates… So choose a low carb diet ove r a no carb diet… choose those complex carbs wisely.

Following a low calorie diet might see you loosing digits on the scale, but you are really losing muscle… and that isn’t a healthy way at all.  Loosing muscle sacrifices your body’s ability to burn fat.  The more muscle you have, the more fat you will burn, you need to fuel those muscles to be able to burn fat. Simple.

So to loose fat you need to eat and move…. Inactivity leads to muscle loss and muscle loss causes a lowered capacity to burn fat, so you wear more of it.  The body is in a constant energy production flux – using carbohydrates (glucose) and fat (fatty acids). Some protein can be stored for energy but you want to spare this and your muscle.

Every cell in the body uses glucose , fat is harder to use so the body prefers glucose.  Your brain only uses glucose and cannot store energy (like the muscles and liver can).  If you eat regularly your glucose or sugar levels are kept at a comfortable level, your brain dosen’t have to send messages to your pancreas to release glucagon into the body to break down into glucose for energy ….   the key is to keep the levels balanced and not going up and down.  When the body receives too much the pancreas releases the storage hormone,  insulin.  When you eat say a chocolate or a biscuit  your body will release extra insulin into the system to soak up all the excess glucose, which will be stored by the hormone, adipsin as fat. 

The key is to eating good complex carbs and good protein with each meal to keep the bodies sugar levels steady, and burn fuel more effectively and efficiently….   reduce highly refined foods, sugars also…

Categories: Motivation, The journey

Motivation

August 5, 2010 Leave a comment

‎” Failure doesn’t come from falling down… Failure comes from not getting up.”

Categories: Motivation