So just under two weeks into the next round of 12wbt. I can't say my first week has been too positive, being thwarted by travelling for work and then spending the weekend catching up with friends in Melbourne.
It started with a chicken pie on the flight from Sydney to Melbourne worth a whopping 488 calories. Boy am I happy that I at least enjoy the exercise and pumped out a 60 min run around the Tan with hubby (I did two laps and he did three in the same time, the bugger). Anyhoo, no dwelling because new week = new chances to make yourself proud!
On a positive note, I do feel some changes taking place in my mindset. After travelling back to Sydney on Sunday evening and not being able to get to the shops - we decided to grab some fish and chips for dinner on Monday night. I'm usually a "face-stuffer" when it comes to eating junk food. Perhaps I feel like I'd need to wait too long before I can get my hands on it again, I keep eating, even when I am full. So while Monday night was fish and chip night, I had a small win where I put my food down before finishing it because I was full and really didn't need anymore. Score one for me.
I didn't track my calories past day two last week as I was hoping to, but here are my stats from this week so far:
Week 2 / Day 1 / Monday's Stats:
Calories Consumed: 2305 (estimated)
Calories Burned: 1350+301 = 1650
Total deficit / surplus: +654
Week 2 / Day 2 / Tuesday's Stats:
Calories Consumed: 1221
Calories Burned: 1350+280 = 1630
Total deficit / surplus: - 409
Week 2 / Day 3 / Wednesday's Stats:
Calories Consumed: 1343
Calories Burned: 1350+350 = 1700
Total deficit / surplus: - 357
While I talk about moving on, I still do feel some guilt about last week and wish that I had stronger will power. But as the motivational memes say, wishing doesn't get you anywhere. You gotta do. Hopefully, I'll do better.
Showing posts with label 12wbt. Show all posts
Showing posts with label 12wbt. Show all posts
Wednesday, November 20, 2013
Monday, November 11, 2013
[12wbt] 2013 Round 4 Day 1
I do love this quote - it reminds us that it's not about what we've done, but what we're doing about it now.
So, there's no need to worry about what I did and could have done in Round 3 of the 12wbt because here we are onto Round 4!
I have to say - I don't think the first week of this round is going to go well! I'll be travelling down to Melbourne for work tomorrow and will be there for the weekend as well. There's a work dinner tomorrow night, followed by an all day conference on Thursday and working from the Melbourne office on Friday - which probably means takeout. Hubby is flying down on Friday evening, we'll have dinner with the in-laws, followed by a weekend spent catching up with friends over meals.
So the goal is to be good until tomorrow and then to be sensible while I am there. Aiming for about 2.5% loss if I can!
Monday's Stats:
Calories Consumed: 1399
Calories Burned: 1350+397 = 1747
Total deficit / surplus: -348
Wednesday, November 6, 2013
[12wbt] Let's go again!
So we have come to the end of 12wbt 2013 Round 3. Before the round started, a colleague of mine got a DEXA Scan and I thought it would be a great idea to do the same before the round and one more again after the round. Well, today I had my second scan and I have to say that I am very surprised by the results!
I can't say that I've stuck to to food component of the program all that well - even after three rounds, my willpower to say no to stuffing my face with greasy goodness is still pretty weak. But I kept to the training program almost to the T, missing out on couple of weeks due to sickness. It was only in the last six weeks of Round 3 that I really buckled down and tried to stick to the meal plans. Even then, that usually meant being saint-like from Mondays - Thursdays and being pretty lax on the weekends.
But overall, DEXA Scan says 1.5kg fat loss and 1.2kg muscle gain, which resulted in an overall 2.5% fat reduction (24.9% from 27.4%). Nothing to sneeze at and imagine what could be achieved if I was actually that little bit more disciplined with my eating.
So, I'm all signed up for 12wbt 2013 Round 4. I have a 4 week holiday squeezed in there so here goes to getting bigger and better results and becoming more disciplined in order to achieve the goal!
xoxo me
I can't say that I've stuck to to food component of the program all that well - even after three rounds, my willpower to say no to stuffing my face with greasy goodness is still pretty weak. But I kept to the training program almost to the T, missing out on couple of weeks due to sickness. It was only in the last six weeks of Round 3 that I really buckled down and tried to stick to the meal plans. Even then, that usually meant being saint-like from Mondays - Thursdays and being pretty lax on the weekends.
But overall, DEXA Scan says 1.5kg fat loss and 1.2kg muscle gain, which resulted in an overall 2.5% fat reduction (24.9% from 27.4%). Nothing to sneeze at and imagine what could be achieved if I was actually that little bit more disciplined with my eating.
So, I'm all signed up for 12wbt 2013 Round 4. I have a 4 week holiday squeezed in there so here goes to getting bigger and better results and becoming more disciplined in order to achieve the goal!
xoxo me
Wednesday, September 25, 2013
[12wbt] Time to Pull Up Your Socks
Thursdays are the days that 12wbt-ers get the meal and exercise plans for the following week. It usually also comes with an eDM with some sort of message. Today's message from Michelle: "Time to Pull Up Your Socks!" - and indeed it is.
I'm not one of those people who have had magical makeovers on the 12wbt. Unfortunately, I can blame no one but myself as I'm notoriously bad at keeping to the meal plan. Usually it's because I'm too picky or too lazy to prepare certain dishes. But I'm usually ok at substituting meals which still fit the calorie limits.
Of the three rounds I've done so far, my first round was probably the most successful. My second round was less to do with weight loss and more to do with becoming a runner, which as I type this, I guess I kinda have. Who would have thought that I would be able to run 10kms without stopping? Definitely not me.
When I signed up for my third 12wbt round, I had taken 12 weeks off and was trying to get back into the running so I decided to do the 10km running program once again. I planned (note: planned) to be more consistent with following the meal and exercise plan. I wanted to be a runner and I wanted to lose weight dammit! Unfortunately, my plan didn't go to, well, plan.
Week 1: Skipped because I had done C2S the day before week 1 started and I had the flu so I thought I'd rest up.
Week 2: Back on board with the program and went pretty well. Ran 7kms for my long run in prep for the Sydney Running Festival Bridge Run.
Week 3: Still ok, flew to Melbourne for my sister's wedding. Did 8kms around the Tan, nearly died going up Anderson Street the second time, but success! Ate waaaaaay too much food over the weekend.
Week 4: Tired but pushed through Monday's and Tuesday's workouts. Tuesday out for a work lunch and again, consumed too much food. Was very sick the next few days (not from the food fortunately!), diagnosed with a chest infection. Halt all exercise, definitely did not stick to the meal plan!
Week 5: Was still weak for pretty much all of week 5 and decided not to workout. Tried to follow the meal plan with some success.
Week 6: The Sydney Running Festival was on the Sunday of this week so I didn't want to exercise and exert myself too much as I had longer than usual work days, most spent standing, as I was at a conference for the better part of the
week.
So looks like the first half of the 12wbt was pretty much in shambles for me. I skipped Week 7's Monday workout to recover from the 9km bridge run and was back on on Tuesday. Two days in and I'm struggling a little. I keep feeling hungry despite me thinking I've actually consumed enough food, which is frustrating. But as Michelle says, it's Time to Pull Up Your Socks! I guess a lost few weeks here and there is better than giving up now and losing the next few weeks. Plus, as one of the memes I've posted to my Pinterest wall says "If you're tired of starting over, stop giving up".
So this is me - Pulling Up My Socks. Let's see what we can do in the next 5 weeks.
[me]
I'm not one of those people who have had magical makeovers on the 12wbt. Unfortunately, I can blame no one but myself as I'm notoriously bad at keeping to the meal plan. Usually it's because I'm too picky or too lazy to prepare certain dishes. But I'm usually ok at substituting meals which still fit the calorie limits.
Of the three rounds I've done so far, my first round was probably the most successful. My second round was less to do with weight loss and more to do with becoming a runner, which as I type this, I guess I kinda have. Who would have thought that I would be able to run 10kms without stopping? Definitely not me.
When I signed up for my third 12wbt round, I had taken 12 weeks off and was trying to get back into the running so I decided to do the 10km running program once again. I planned (note: planned) to be more consistent with following the meal and exercise plan. I wanted to be a runner and I wanted to lose weight dammit! Unfortunately, my plan didn't go to, well, plan.
Week 1: Skipped because I had done C2S the day before week 1 started and I had the flu so I thought I'd rest up.
Week 2: Back on board with the program and went pretty well. Ran 7kms for my long run in prep for the Sydney Running Festival Bridge Run.
Week 3: Still ok, flew to Melbourne for my sister's wedding. Did 8kms around the Tan, nearly died going up Anderson Street the second time, but success! Ate waaaaaay too much food over the weekend.
Week 4: Tired but pushed through Monday's and Tuesday's workouts. Tuesday out for a work lunch and again, consumed too much food. Was very sick the next few days (not from the food fortunately!), diagnosed with a chest infection. Halt all exercise, definitely did not stick to the meal plan!
Week 5: Was still weak for pretty much all of week 5 and decided not to workout. Tried to follow the meal plan with some success.
Week 6: The Sydney Running Festival was on the Sunday of this week so I didn't want to exercise and exert myself too much as I had longer than usual work days, most spent standing, as I was at a conference for the better part of the
week.
So looks like the first half of the 12wbt was pretty much in shambles for me. I skipped Week 7's Monday workout to recover from the 9km bridge run and was back on on Tuesday. Two days in and I'm struggling a little. I keep feeling hungry despite me thinking I've actually consumed enough food, which is frustrating. But as Michelle says, it's Time to Pull Up Your Socks! I guess a lost few weeks here and there is better than giving up now and losing the next few weeks. Plus, as one of the memes I've posted to my Pinterest wall says "If you're tired of starting over, stop giving up".
So this is me - Pulling Up My Socks. Let's see what we can do in the next 5 weeks.
[me]
Sunday, September 1, 2013
[12wbt] Travelling on the 12wbt
My sister got married on the weekend on a gloriously sunny and warm Saturday afternoon. My family and family friends were flying in for the wedding and we also have friends in Melbourne who we hardly get to see. It was going to be a massive weekend. So, before heading off, I had a plan of attacked all worked out:
> Friday: We were flying to Melbourne over dinner. Lucky for me, it was a Jetstar flight, meaning no plane food provided! The goal was to have a snack in the arvo, get something healthy at the airport before getting on the plane, land in Melbourne and meet a friend at Max Brenner's for a drink, but only order tea.
> Saturday: SSS in the morning, get some fruit/yoghurt to have as breakkie while getting my hair done. Ceremony at 11, canapes at 12. Avoid canapes. They were going to have a choice menu so I thought I could skip the entree, order the best sounding main, skip or only have a nibble of dessert. Go out and meet more friends for dinner.
> Sunday: Post-wedding breakfast at a place unknown to me. Order a sensible breakfast. Buy something sensible for lunch to eat on the flight home. Have some sort of soup and bread for dinner.
So things didn't go 100% to plan I have to say. But it didn't go terribly. Here's how it all went down...
> Friday: Bought sushi - three pieces salmon, three pieces prawns and two mini (cooked) tuna slices. Gave in to temptation and also bought a mini tin of Pringles, which I halved with hubby. Also had two oreo cookies which I discovered stashed in my bag. Met my mate at Max Brenner, ordered green tea and one chocolate.
> Saturday: 8km run around the Tan. Punnet of strawberries and tub of Vaalia yoghurt for breakkie. Had three canapes, ordered a salad as entree, fish with a bean puree for main and then went halvesies on dessert with hubby (we split 1 lamington, 1 mini cupcake, 1 mini lemon meringue tart, 2 macaroons). Ordered a bento-style box dinner at a Taiwanese cafe where the main contents were crispy honey beef and steamed white rice. Discovered family friends were not going to post-wedding breakfast, met at San Churro and had, Churros.
> Sunday: Breakfast was a buffet at the hotel the bride and groom stayed at. I should have just gone with a small serve of muesli and yoghurt but ended up with hot food. I don't think I went overboard and we walked 30 mins back into the city when we were done so I didn't feel too horrible. I then had a mini cupcake and bought some takeaway lunch before heading to the airport. Lunch was consumed late on the plane and it was rice with some Indonesian dishes from one of my fave takeaway joints. Upon arrive home, it was straight to the shop. Let's say dinner was not nutritious at all and consisted of a packet of vege chips (but there's veges in it!) and about 6 bits of a malaysian peanut/sugar snack that probably comes in at about 100 calories each.
I'm not sure if I feel terrible, or if I actually feel ok about the weekend. Despite what I ate on Friday, which exceeded Michelle Bridge's recommended 1200 calories, it was still under my BMR and I had done some extra walking that day. Plus, I was proud to have ordered only tea and one bit of chocolate while at Max Brenner. Saturday started off strong but again, rather than getting a hot chocolate as well as churros, I stuck with tea. I probably did crack the overall daily caloric intake quite well, but it was a good day. Sunday, I'm not quote as proud of. The only win being actually admitting to myself at night that I was no longer hungry for dinner because I had so much snacks, and didn't have dinner just for the sake of having dinner. Can't say it felt like the healthiest thing to do, but I guess it comes down to the why eat when you aren't hungry?
So I've decided, win or lose over the weekend, it's now a new week, week four to be exact, and it's a new week for new wins.
xoxo me
> Friday: We were flying to Melbourne over dinner. Lucky for me, it was a Jetstar flight, meaning no plane food provided! The goal was to have a snack in the arvo, get something healthy at the airport before getting on the plane, land in Melbourne and meet a friend at Max Brenner's for a drink, but only order tea.
> Saturday: SSS in the morning, get some fruit/yoghurt to have as breakkie while getting my hair done. Ceremony at 11, canapes at 12. Avoid canapes. They were going to have a choice menu so I thought I could skip the entree, order the best sounding main, skip or only have a nibble of dessert. Go out and meet more friends for dinner.
> Sunday: Post-wedding breakfast at a place unknown to me. Order a sensible breakfast. Buy something sensible for lunch to eat on the flight home. Have some sort of soup and bread for dinner.
So things didn't go 100% to plan I have to say. But it didn't go terribly. Here's how it all went down...
> Friday: Bought sushi - three pieces salmon, three pieces prawns and two mini (cooked) tuna slices. Gave in to temptation and also bought a mini tin of Pringles, which I halved with hubby. Also had two oreo cookies which I discovered stashed in my bag. Met my mate at Max Brenner, ordered green tea and one chocolate.
> Saturday: 8km run around the Tan. Punnet of strawberries and tub of Vaalia yoghurt for breakkie. Had three canapes, ordered a salad as entree, fish with a bean puree for main and then went halvesies on dessert with hubby (we split 1 lamington, 1 mini cupcake, 1 mini lemon meringue tart, 2 macaroons). Ordered a bento-style box dinner at a Taiwanese cafe where the main contents were crispy honey beef and steamed white rice. Discovered family friends were not going to post-wedding breakfast, met at San Churro and had, Churros.
> Sunday: Breakfast was a buffet at the hotel the bride and groom stayed at. I should have just gone with a small serve of muesli and yoghurt but ended up with hot food. I don't think I went overboard and we walked 30 mins back into the city when we were done so I didn't feel too horrible. I then had a mini cupcake and bought some takeaway lunch before heading to the airport. Lunch was consumed late on the plane and it was rice with some Indonesian dishes from one of my fave takeaway joints. Upon arrive home, it was straight to the shop. Let's say dinner was not nutritious at all and consisted of a packet of vege chips (but there's veges in it!) and about 6 bits of a malaysian peanut/sugar snack that probably comes in at about 100 calories each.
I'm not sure if I feel terrible, or if I actually feel ok about the weekend. Despite what I ate on Friday, which exceeded Michelle Bridge's recommended 1200 calories, it was still under my BMR and I had done some extra walking that day. Plus, I was proud to have ordered only tea and one bit of chocolate while at Max Brenner. Saturday started off strong but again, rather than getting a hot chocolate as well as churros, I stuck with tea. I probably did crack the overall daily caloric intake quite well, but it was a good day. Sunday, I'm not quote as proud of. The only win being actually admitting to myself at night that I was no longer hungry for dinner because I had so much snacks, and didn't have dinner just for the sake of having dinner. Can't say it felt like the healthiest thing to do, but I guess it comes down to the why eat when you aren't hungry?
So I've decided, win or lose over the weekend, it's now a new week, week four to be exact, and it's a new week for new wins.
xoxo me
Sunday, August 25, 2013
[12wbt] Willpower muscle is weak
Week 2 of the 12wbt has come to a close and unfortunately, my willpower muscle is not as strong as it used to be. Or perhaps, it has never been that strong and I need to exercise it just that little but more. So it would seem fitting that Michelle Bridge's weekly email on the 12wbt program is titled "Power Up That Willpower Muscle!"
Here's what happened over the weekend that left me feeling defeated: it started on Friday. We headed out to the cinemas for a movie and I consumed a packed of chips, I told myself it would be ok because it would be my treat meal and besides, I had a 7km run on Saturday.
Saturday rolled around, I ran I had breakkie and lunch and all was going well. Then hubby and I sat down to play Fallout 3 (yes, I'm that sort of girl!) and I end up eating some of his left over pods and a packet of chilli peas, totalling about 1000 calories. When it was time for dinner, I ended up just having some Pitango tomato soup which is all I really felt like. After dinner, we end up playing games until midnight.
While we slept in a little more, I woke up Sunday morning feeling tired and regretful for having stayed up so late. After two pieces of toast with some peanut butter and a nashi pear for breakfast, I couldn't shake the feeling of hunger. I have an extra slice of toast with peanut butter. Lunch was pretty good - a 12wbt recipe - open steak sanga with caramelised onions. Delish. Things are looking better and then it's Pizza Hut for dinner. I won't go into detail as to what I ate but as you can imagine it wasn't good.
There is definitely a feeling for regret and anger for not having more will power. The whole weekend made me recall an article I read on self control: What Can Self-Control Do For You? 10 New Studies Provide Surprising Answers. The most important point here being #1 - Can it make you happier?. This point summarises information from a scientific journal article, "Yes, But Are They Happy? Effects of Trait Self-Control on Affective Well-Being and Life Satisfaction". Basically, their research showed that people with high self-control are happier because it helps them deal better with goal conflict. These people with high self-control didn't spend time or waste emotional energy agonising over what they are eating or doing. For me, this would have been saying no to foods that opposed to the goal I wanted to achieve and to turning off the PS3 at 10pm so get a good nights rest.
Something to remember for week #3. Will power and self-control.
Here's what happened over the weekend that left me feeling defeated: it started on Friday. We headed out to the cinemas for a movie and I consumed a packed of chips, I told myself it would be ok because it would be my treat meal and besides, I had a 7km run on Saturday.
Saturday rolled around, I ran I had breakkie and lunch and all was going well. Then hubby and I sat down to play Fallout 3 (yes, I'm that sort of girl!) and I end up eating some of his left over pods and a packet of chilli peas, totalling about 1000 calories. When it was time for dinner, I ended up just having some Pitango tomato soup which is all I really felt like. After dinner, we end up playing games until midnight.
While we slept in a little more, I woke up Sunday morning feeling tired and regretful for having stayed up so late. After two pieces of toast with some peanut butter and a nashi pear for breakfast, I couldn't shake the feeling of hunger. I have an extra slice of toast with peanut butter. Lunch was pretty good - a 12wbt recipe - open steak sanga with caramelised onions. Delish. Things are looking better and then it's Pizza Hut for dinner. I won't go into detail as to what I ate but as you can imagine it wasn't good.
There is definitely a feeling for regret and anger for not having more will power. The whole weekend made me recall an article I read on self control: What Can Self-Control Do For You? 10 New Studies Provide Surprising Answers. The most important point here being #1 - Can it make you happier?. This point summarises information from a scientific journal article, "Yes, But Are They Happy? Effects of Trait Self-Control on Affective Well-Being and Life Satisfaction". Basically, their research showed that people with high self-control are happier because it helps them deal better with goal conflict. These people with high self-control didn't spend time or waste emotional energy agonising over what they are eating or doing. For me, this would have been saying no to foods that opposed to the goal I wanted to achieve and to turning off the PS3 at 10pm so get a good nights rest.
Something to remember for week #3. Will power and self-control.
Monday, August 19, 2013
12wbt - 2013 Round 3
Last year, I signed up for the Michelle Bridges 12 Week Body Transformation (12wbt) program. I started on the Intermediate Program to increase my cardiovascular fitness, gain some muscle and burn some fat.
While I was pretty consistent with the training program, I was horrible with the meal plans! I tried to keep to the goal of 1200 calories per day (my bmr is only 1360 cause I'm a shorty) but usually fell short. I do believe that I gained some muscle and definitely increased my cardiovascular fitness. So when my first round was over, I signed up again, this time for the 10K training program, which ultimately led me to want to run the City 2 Surf. After I finished the 10K training program, I took a break but kept on running and as you will know, finished the City 2 Surf two weekends ago.
I have since signed up for 2013 Round 3 of the 12wbt program, back in the 10k training program, with similar goals:
- Run 10K in 65mins (although a flat 70 mins would also be nice)
- Lose fat
- Build muscle
Unfortunately, having the flu and running the City 2 Surf meant that I missed the first week of training. BUT, that was last week. It is Week 2, Day 2 of 2013 Round 3 and it's been great to get back to exercise after a week-long hiatus.
You'll probably see many more posts about the program as I progress through the 12 weeks as it goes on to consume my life (in a positive way naturally!)
There are also some great exercises and recipes that I've picked up along the way, which I will share when I can.
[v]
While I was pretty consistent with the training program, I was horrible with the meal plans! I tried to keep to the goal of 1200 calories per day (my bmr is only 1360 cause I'm a shorty) but usually fell short. I do believe that I gained some muscle and definitely increased my cardiovascular fitness. So when my first round was over, I signed up again, this time for the 10K training program, which ultimately led me to want to run the City 2 Surf. After I finished the 10K training program, I took a break but kept on running and as you will know, finished the City 2 Surf two weekends ago.
I have since signed up for 2013 Round 3 of the 12wbt program, back in the 10k training program, with similar goals:
- Run 10K in 65mins (although a flat 70 mins would also be nice)
- Lose fat
- Build muscle
Unfortunately, having the flu and running the City 2 Surf meant that I missed the first week of training. BUT, that was last week. It is Week 2, Day 2 of 2013 Round 3 and it's been great to get back to exercise after a week-long hiatus.
You'll probably see many more posts about the program as I progress through the 12 weeks as it goes on to consume my life (in a positive way naturally!)
There are also some great exercises and recipes that I've picked up along the way, which I will share when I can.
[v]
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