The best birthday ever.....

...........was had by me on Tuesday. I spent the day with Maddison, Paul and Bryce when he finished school. I didn't work or teach any classes.

My day went something like this......

Woke up, went for my run which I love, came home had cards and pressies with everyone, Paul went to work, had breakfast with kids, Bryce to school then got Maddison ready for her 1st ever sports day - Mini Olympics.

Spent the morning with Paul, watching Maddi take part in all the mini olympic games, to say she was in her element is an understatment.

We then stayed at school and had a picnic lunch with her.

Went to Hilary's Boat Harbour, had a coffee, walked around the shops, Maddi loves to see the boats etc.

Came home, chilled out and fell asleep on the sofa, ended up asleep for one and a half hours!

Got up and got Maddi ready for her 1st school disco! (picture of me and maddi below)

Spent the evening all together.

What a day, I so enjoyed being with my husband and babies all day long.

I got some earrings, some cash and two more MOMIJI DOLLS to add to my collection.

Here's a picture of them

They each have a name, a piece telling you what they like and a message.

The one with the cup cake was the one Maddi picked for me she is called PIXIE, she likes ESCAPOLOGY and CUPS OF TEA and her message is - ' your a cup cake pixie from a magic land'.

The other was sent over by my sis, she is called MIKA, she likes SPIDERMAN and NEW YORK and her message is - 'Mika knows that city sundaes make for fundays'.

I think I have 12 now, I love em'.

The rest of the week has been busy, I had a big 'come down' on Monday after my presenting stint and the rest of the quarterly workshops on Sunday.

Now the footy season has finished, Bryce has started his long process of orthodontic work this morning and is in a bit of pain but being brave, I hate it and feel awful.

Work is full on, learning the new chorie and in club launches starting next week. I LOVE LAUNCHING!!!!!! and OMG BODYATTACK IS ROCKIN!!!!

I'm Launching at Myaree on Saturday - Bodyvive and Bodybalance, Innaloo on Sunday - Bodyattack, Subiaco on Tuesday - Bodyattack, Balga on Thursday - Bodyvive. Plus all my non launch classes in between.

LOVIN MY WORK, as usual.

Have a great weekend.

Shar x

I did it!!

Thanks to Theo (CG) for checking in to see how I went today and to my sis who just popped up on messenger to check in on me.

I'm pleased to say, it went well!! YAY!!
Chorie 100%, All initial/set up cues done, follow up cues done, the what, the how and the why done and some ''''''MAGIC''''' thrown in (Nic, wish you were here, you would have been loving the LM cheese!), especially in my Dance Cardio track - FAME!

Technique stayed strong, so pleased with the overall presentation, I will no doubt have feedback given to me with things to work on and to that I say - BRING IT ON, feedback is great it can only make us better.

I feel alot of relief tonight and cannot wait to go to the 2nd day of Quarterlies tomorrow to do Bodybalance and Bodyattack - the Bodyattack music and moves are amazing, I picked up my pack today!! gave me goosebumps when I watched the DVD, now that's loving your work :)

When I did my Bodycombat training in 2003 in the UK, I came home from my training and said to Paul that one day I will be a trainer/presenter, today proved to me how much I want this and I am so excited to see where my path will take me.................what a journey I have ahead of me and I'm gonna enjoy every moment.

Have a great weekend
Shar x

Bodyvive 8

The time is nearly here!! I'm pooping my pants now!

Saturday see's me present Bodyvive for Les Mills, it seems a long time ago now that I got a call from the Training Manager for Les Mills Asia Pacific telling me they were very interested in me as a presenter for Bodyvive and Bodybalance & it has just snowballed from there and I have a busy but very exciting 4 months (and beyond) ahead of me.

In true Group Fitness Manager / Les Mills presenter styley I will post you bit of info on Bodyvive as its the newest programme from Les Mills.

BODYVIVE™ is the low-impact group fitness workout that lets you choose just how hard you work. Using the VIVE™ balls, VIVE™ tubes and optional hand weights you’re talked step-by-step through the entire class by a skilled instructor, while listening to uplifting and inspiring music. Best of all, you finish feeling thoroughly rejuvenated – and fizzing with energy.

A Typical Class

BODYVIVE™ starts with a simple warmup in an opening Heart Fitness block and continues with a Functional Strength block before a final block of core and restorative exercises.
HEART FITNESS
1. Rise and Shine
The class opens with easy, flowing moves to warm and limber up the joints. These often have a tai chi feel.
2. Connect and Go
The movements get bigger and the heart rate faster as we introduce the VIVE™ ball to turn the focus towards the core. This is where we start to break a sweat and feel the challenge of the workout.
3. Dance Cardio
Use your VIVE™ ball as a partner, as you explore a variety of simple dance steps and rhythms. The moves promote good gait and hip mobility by shifting the body around to the music.
4. Interactive Cardio
Class members work together in pairs or larger groups in a fun track based on walking.
5. Fitness Cardio
Lift the heart rate again with big, simple, athletic moves, usually involving the VIVE™ ball.
6. Tai Chi and Yoga
Drop down a gear to work on mobility and flexibility with elements of these eastern disciplines. There is a big focus on deep breathing.
FUNCTIONAL STRENGTH
7. Balance and Leg Strength
Balancing your body – on one leg or two – trains the leg muscles and stabilizes the postural muscles that support great posture.
8. Functional Strength (1)
Use the VIVE™ tube to work and build strength in specific muscles.
9. Functional Strength (2)
Use the VIVE™ tube to work and build strength in specific muscles.
CORE AND RESTORE
10. Ab Strengthener
Strengthen and tone the deep and superficial muscles of the abdomen with Pilates-based slow and controlled moves using the VIVE™ ball.
11. Back Care
A combination of strength and mobility work performed on the floor or all fours.
12. Release and Restore
Long-held stretches to unwind the body and complete the class.

Shar x

White Tea

I have never drunk normal tea or coffee (although I drank tea with one sugar when I was pregnant?) I didn't really like hot drinks and most definately do not like the taste of coffee!
I started to drink green tea about 2 years ago, then I after Paul did some research on white tea and found the benefits where as good if not better than green tea, with less caffiene.
I now drink about 1.5 litres a day, mostly warm, I have gotten used to to it warm, sometimes chilled.

Heres a bit about white tea -

While Chinese tea drinkers have been hip to white tea’s benefits since the Ming Dynasty, until recently it was virtually unknown outside of Asia. Not anymore. Today, everyone from chefs to medical researchers is praising white tea’s delicate flavor and purported health benefits.

But, what is white tea? Most tea aficionados know that all tea comes from the same source: the Camilla Sinensis tea bush. Whether a tea leaf winds up in a cup of green, black, or oolong tea depends entirely on what happens after it is plucked.

White tea is made from immature tea leaves that are picked shortly before the buds have fully opened. The tea takes its name from the silver fuzz that still covers the buds, which turns white when the tea is dried. Tea leaves destined to be sold as white tea undergo even less processing than green tea leaves. Instead of air-drying, the unwithered leaves are merely steamed.

The result? A pale tea with a sweet, silky flavor. People who have tried both note that white tea lacks the “grassy” aftertaste so often associated with green tea. Furthermore, studies indicate that white tea is better for you. Leaving tea leaves so close to their natural state means that white tea contains more polyphenols, the powerful anti-oxidant that fights and kills cancer-causing cells, than any other type of tea.

Need another reason to drink white tea?
A 2004 study at Pace University concluded that white tea can help your body’s immune system fight off viruses and dangerous infection-causing bacteria. The same study concluded that fluoride-rich white tea helps prevent the growth of dental plaque, the chief cause of tooth decay.

Shar x

What floats your boat?

I had the best class today, my regular 9.30am BODYATTACK had 37 people all up for their class and we were rocking!!!

I do think it has to be your thing to enjoy BODYATTACK and as with all Group Fitness Classes you need a great instructor, especially a motivating one in BODYATTACK because for the general public its a hard class intensity wise.
Here's the official blurb about the class
that makes me .......... WANT TO GO TO WORK!! :)
LOVE WHAT YOU DO!


BODYATTACK™ is the sports-inspired cardio workout for building strength and stamina. This high-energy interval training class combines athletic aerobic movements with strength and stabilization exercises. Dynamic instructors and powerful music motivate everyone towards their fitness goals - from the weekend athlete to the hard-core competitor!


A Typical Class
BODYATTACK™ is designed around a 55-minute two-peak format with 11 music tracks and exercises to challenge cardio fitness and stamina.
1. Warmup
The focus is on big, simple aerobic moves to get your body warm.
2. Mixed Impact
An increasing range of moves and footstrikes in this track ensure that you are ready for the aerobic action ahead.
3. Aerobic
Step up the intensity and range of movement and get into your personal training ‘zone’ ahead of the peak track to follow.
4. Plyometric
This is where the class hits its first intensity peak, putting your body under load through quick-fire plyometric exercises often used in sports training.
5. Upper Body Conditioning
Time to slow it down, recover and build strength. The focus here is on shoulders, chest, triceps and core conditioning work for toning and shaping the upper body.
6. Running
Loosen up again with some free and patterned running and get those legs ready to fire again.
7. Agility
Test your speed and agility with a big mix of moves and have fun with some class interaction.
8. Interval
Challenge your cardio systems with a series of work-recovery blocks.
9. Power
Time to dig deep and push yourself through powerful moves for maximum effort. Enjoy the group dynamic that is at the heart of BODYATTACK™.
10. Lower Body Conditioning
Let the heart rate settle while conditioning the lower body for great shape, condition and tone.
11. Cooldown
Time to recover and stretch.
_____________________________________

I have absolutely no doubt that if you hate cardio-ing alone and like a group setting your limits will be pushed, fitness increased and calories burnt (approx 600-700 per class) enough to include BODYATTACK as your cardio session.
Give it a go and let me know what you think?

Have a fantastic Sunday, Shar x

My Bitches!!

Let me introduce you......
It appears I have more than one inner bitch! yes you heard right, BB = Binging bitch, is not alone!
PB = Period Bitch also resides within! and she is VERY good friends with BB.
So PB decides about a week to 10 days before period is going to begin to come for a visit, she calls up BB and asks if she can come and play, and play she does.
PB makes me bloat, makes me feel like I am looking the size of a truck, get extremely emotional (crying at the Olympics, crying coz I had to get up one morning, crying in general), get very snappy and generally makes me, funny enough, a BITCH.
PB tells BB that because shes made me feel like SHITE, I need some help.
BB then decides to try and make me 'feel better' by getting me to eat food in excess, she sits on my freaking shoulder telling me that just one is OK, knowing damn well I don't do ONE!!
The PB and BB are a lethal combination and it takes one SB = STRONG BITCH to beat the bitched down!!!!
So STRONG BITCH it is from now on.
Paul says he knows exactly when my bitches are here for a visit! :)

So my week has had a few ups and downs due to the return of the period since they dropped out in comp prep last.
I was freaking out about my commitment, focus etc and felt a little out of control a couple of weeks back so I feel a little better now that all this stuff was going on and I was trying so hard to fight it.

All in all though I have had a positive week and am feeling good about my plan of attack for the WA state comp.
I have absolutely heaps of stuff happening with Les Mills development from next week, when I present Bodyvive for the first time at the Quarterly Workshop, until the end of the year and hopefully this will continue further.
I have feedback to get from the workshop, a Trainers Summit to attend in Canberra, 3 training modules to sit in on, Bodybalance, Bodyattack and Bodyvive, I have be placed in the line up for the Quarter 4 Workshops where i will present Bodyvive again and Shadow on stage for Bodybalance...........its all go!!

Bryce had to 'BRING IT' to his game last week as they were playing the best team in the league............ and HELL, HE BROUGHT IT!!! OMG! i was nearly crying I was so proud, he played out of his skin, kicked two high pressured kicks, ran his butt off and just made my heart thump. That boy is just amazing, I am sooooooo lucky and I just could not be without him, he's my star.
As for my little 'Madam Maddison', she is just sooooooo much older than her years, I think girls are, she just thrives at school, is so into everything and needs stimulating or she just gets bored.
She is very creative and just sits and draws, colours and reads for ages at a time. She is my princess :) or in her words - 'Mummy, am I your beautiful, angel, fairy, princess?' 'yes Maddi you most definately are and I love you' :)

Paul is just Paul, totally and unconditionally all about our family. He has recently left Fitness First and is doing a really good job building his business from scratch again. We are looking into working together more with Personal training, a few business ideas we have and possibly developing our online stuff. He is going away the week of my comp to complete his studies to become a C.H.E.K EXCERCISE COACH with the development to become a C.H.E.K PRACTITIONER. ( C.H.E.K. = Corrective Holistic Exercise Kinesiology ) so its all go for him too.

So things are all good here and I must try and use this blog a little more about logging my days, I'll aim for 3 this next week.

I hope your all well, have a great weekend
Shar x

I LOVE THIS PIECE AND ONLY POSTED RECENTLY BUT I READ IT REGULARLY NOW -
Believe in your heart that something wonderful is about to happen.
Love your life.
Believe in your own powers, and your own potential, and in your own innate goodness.
Wake every morning with the awe of just being alive.
Discover each day the magnificent, awesome beauty in the world.
Explore and embrace life in yourself and in everyone you see each day.
Reach within to find your own specialness.
Amaze yourself and rouse those around you to the potential of each new day.
Don't be afraid to admit that you are less than perfect; this is the essence of your humanity.
Let those who love you help you.
Trust enough to be able to take.
Look with hope to the horizon of today, for today is all we truly have.
Live this day well.
Let a little sun out as well as in.
Create your own rainbows.
Be open to all your possibilities; all possibilities and Miracles.
Always believe in Miracles.

Believe in your heart......

Believe in your heart that something wonderful is about to happen.
Love your life.
Believe in your own powers, and your own potential, and in your own innate goodness.
Wake every morning with the awe of just being alive.
Discover each day the magnificent, awesome beauty in the world.
Explore and embrace life in yourself and in everyone you see each day.
Reach within to find your own specialness.
Amaze yourself and rouse those around you to the potential of each new day.
Don't be afraid to admit that you are less than perfect; this is the essence of your humanity.
Let those who love you help you.
Trust enough to be able to take.
Look with hope to the horizon of today, for today is all we truly have.
Live this day well.
Let a little sun out as well as in.
Create your own rainbows.
Be open to all your possibilities; all possibilities and Miracles.
Always believe in Miracles.

A thoughtful evening...

Thanks Mumma,
Love you.

"Under all that we think,
lives all we believe,
like the ultimate veil of our spirits."
Antonio Machado

Change our old, outdated, destructive beliefs
and we can change our thoughts!!

Have a great week everyone.
Shar x

Honesty, Ear Bashing and Re-focusing.......

Honesty - always said I would be honest with my journey so here it is.

Saturday saw me start strong and was feeling better after just one day of totally clean eating, then comes Sunday, eat clean all day until evening and then starts the little voice, lets call her BB = binging bitch! 'oh go on have some tea with the kids, eat some peanut butter and cheese and crackers, you've still got 9 weeks 6 days left'

So I go have a sit down, tell BB to piss off, she comes back at me telling me she knows I'm gonna give in etc etc, and guess what - I bloody do.

So then I get into the guilt thing but re-assure myself that tomorrows a new day and all will be well. Except Monday night comes and I decide to make double choc fudge brownies with the kids, I mean as if choc fudge brownies aren't enough, lets do the freaking double choc ones.

Anyway say no more, another round with BB and I have a few brownies.

Ear bashing (probably the wrong word - STRONG ENCOURAGEMENT? )

I text Di today, racked with guilt that I haven't told her, feeling bloaty and fat and she says to call her after my class. I do so and the conversation was very encouraging and I start to feel positive, she then asks me how long until my Les Mills presentation, I state 2 and a half weeks but I'm thinking I may not pursue the whole thing...........................well, I will leave the response I got to your imagination, Di having been in regular contact with me now since April knows how much I want to do this and how much my teaching means to me. To say the least I was told there is no way I was giving that up just because of a few days of BB fights.

So after some 'strong encouragement' Di also told to revisit my NLP that I had been through earlier in the year, this was so important to be reminded of. I also got a super duper text from Di, I felt my energy rise and desire to succeed return.

My issue is NOT about food it is about belief in myself and re-programming old habits/issues and beliefs I have about myself and my self worth. Been back through this a little already and feel much more in control, will also do some of the visualization and light trance work before bed.

Re-Focusing

A positive to be found in this is I have consistently trained so therefore have made great leaps and not gone to my all or nothing with food and training having to be 100% or not at all.

Will be focusing in on my NLP and visualization.

Focusing on the belief in me and not associating this as an issue with food and after comp issues.

I am worth it and I can continue my journey, especially my Les Mills journey :)

Must try and log daily stuff here, said I would and didn't get around to it.

Back soon

Shar x

Di - luv ya and Thanks again.

Back to it - WA States here I come!

Thank you to everyone who has commented on my pics, the common theme coming out was that most thought my legs looked good!!!!! Talk about a distorted vision of oneself, I was so worried about my legs, but having looked at the pictures now I do agree there is a good amount of muscle there and the shape didn't turn out to bad. Just need to keep gaining a little more on all upper areas and lean the legs out a tad more. I have received my pictures now and here's one of my fav's......

So with 3 weeks of indulgence under my belt, literally!, since I competed at the All Females,

I am back on the prep train - 10 Weeks / 70 days out from the INBA WA State Titles, October 11th.

I have consistently trained since comp, both cardio and weights, Paul and I even went to the gym, Fitness First - South Yarra, on the Tuesday morning at 6am after comp before we flew back to Perth.

Food has been a little loose, Paul and I had a good two days in Melbourne after comp, we have had my in-laws here until last night, went away for a week etc so have been having a little of whatever I fancied, some days alot of what I fancied! :)

Sharing a platter with Paul at Koko Black, Melbourne.


So I plan on logging my days on here as I want his blog to be more about my Figure journey, Training and Nutrition and my mindset, that is what I started it for back in Dec 2005!
So apart from logging my daily bits and bobs thats about it, no doubt there will be more pics over the next week or so :)
Shar x

____________________________________

Day 1 of 70

Training
Cardio - Bodyattack

Nutrition
Meals 1 – 6 eaten on plan
Water – 3 litres
Supplements and Vitamins taken
Herbal tea throughout the day

Recovery / Relaxation
Spent most of the afternoon dozing on the sofa, lucky me, I never do this and it has done me the world of good. I did this because I felt a bit weird today, not ill but generally a bit zapped. THANKS PAUL!

Sleep last night
7 Hours

Mindset
Not bad today considering I find the first day of tightening the reigns a bit tough, but I am really happy with how I have been mentally since comp in comparison to last year. Bring it on I say. I really want to walk the talk, be a role model to my kids and my members and eventually find my 'happy' place, this will obviously be the test after next comp when there isn't another one to focus on straight away.