Sunday, May 24, 2009

Back in Business!!!

So after my last post where I assessed where I'm really at, I decided had to look honestly about where i'm at and what I want to achieved in terms of health, fitness, goals, what I want to achieve with my GF etc.

I came to the conclusion (as mentioned in last post) that teaching Group Fitness is my love, my passion, I love coaching people through there class, I love seeing them achieve and push hard and achieve things they didn't think the could, I love trying to deliver a great class every time that sees them coming back and my class numbers reflecting that I'm doing something right.
I just LOVE IT.

So imagine if I could do all the above AND be a great physical role model also, not an average role model, a great one and inspirational one.
That is now my goal, I not only want to attend my next Les mills quarterly for my own inspiration, I want to be the inspiration there and in my classes daily.

I wouldn't pay a personal trainer that didn't walk the walk and talk the talk, so if you look at group fitness as a group personal training session, why wouldn't members want to attend a class taken by someone that walks the walk and talks the talk?

For me its about being Bodyattack we have the opportunity to burn 400-500cals per class, push our fitness boundaries, increase power and strength in the legs from plyometric work, increase upper body strength amongst lots of other things, BUT, why would members believe this if I don't look in great shape from burning the calories, if I am not at max fitness cause I'm luggin an extra 10 kg around, if my plyometric jumps/moves aren't what they should be, if I can't complete the whole upper body conditioning track in full press ups..... you get the idea.

So I obviously want to address this asap for my week to week classes but my bigger goal is my next Les Mills Presentation. I also do not want to let the Bodyattack opportunity slip through my fingers .
I have 13 weeks (then of course the challenge is to stay there for each and every workshop) to get approx 10kg off, to reduce my skinfold by about 45 - 50mm, this will take me to a place that I am comfortable in my own skin, that when I talk the talk , I look like I walk the walk, a place I'm authentic at and mostly I am able to teach to my max in every way because my physical is where it should be.
To assist me do this I have decided I'm obviously struggling on my own so I have some helpers!!
Of course my gorgeous hubby Paul is helping with my training , all his knowledge and passion I can't go wrong there.

and for my nutrition and accountability I am so excited to be working with the beautiful Di again!!

I am so pumped. Training with Paul not only gives us some extra time together, it means I learn from him as we go and he ensures I work at the right level and challenge myself. Paul will also be working ensuring I can do what I need to do to improve the areas that I need to strengthen specifically for those tough bits in Bodyattack, its one thing teaching members but another presenting to other instructors!!
Working on my nutrition with Di is great for me, the approach is not 'comp prep' which I am so glad about and when I saw my plan I was so overjoyed to see the types of food, the amount and the approach. I work so well with Di and its great when you find someone you gel with, she is firm but fair and an added bonus....... funny!!!
So we are working in a way that I'm sure I will educate me for the long term which is what I need.
We commenced working towards this new goal yesterday, stay tuned for the results weekly and posts in between.
Have a great day people, Shar x

Wednesday, May 20, 2009

Still plodding along

Just wanted to do a quick post, still plodding along, scales still chipping off a little each day, I'm just a bit behind on my day by day blogging things after the weekend, which I just about have recovered from mentally.
I always find the workshops inspiring, all the presenters (which I'm one of now, still after 4 preso's not feeling like I've made it!), all the instructors that attend to upskill etc, but I have to step myself up, physically, I cannot be average anymore, everyone that comes is looking to be inspired, so game on and to the inspirational level it is.
If I can get to a high level physically I have a great opportunity with Bodyattack so am really using that as a focus too.
Next workshop is 13 weeks away, then after that I have the Les Mills Summit, then of course I just want to be in top condition year round, maybe having to step it up a few weeks out from workshops to just tighten up a little.
I am pretty happy I have been maintaining my weight as that is a whole new thing from my binge starve cycle I used to par take in! its just I have been maintaining my weight
too high!! :)
Stay tuned for the journey to the next Les Mills presentation and then each and everyone after that!!
Have a great week all
Shar x

PS - Talking inspirational - How did the girls look from the comps at the weekend!!! HOT, HOT, HOT!!!!! Nice job and thanks for sharing your journey's, the ups AND downs.

Sunday, May 17, 2009

Day 6 & 7 or now to be 15 & 16

Ok, so maybe a little confusing but I have to revert to the correct day that I'm on for my 'challenge'. So back in my post where I was honest about the first week etc I stated I was going from there, but for confusion purposes (on my behalf!) I need to get on correct day which is Saturday = 15 and Sunday = 16.

I have also realised considering this is for me to implement change on my mind and my body I need to start some more specific work on the mind side of things.

Obviously taking a holistic, more balanced approach to the whole nutrition and training thing is working on changing my old habits, ( go as hard as I can for as long as I can, before collapsing in a heap and ending back where I was before) which is a step in the right direction.

So after a good week this week on the nutrition front, I had my weigh in on Saturday, 2 weeks in and I have lost 2kg, I'm pleased with that.

Focuses for this week -
1) Resistance Training
2) Sleep

Nutrition – All clean food.
1493 calories / 36% from fat / 32% from protein / 32% from carbs


Mind – trying to stay positive today ahead of the panic creeping in about my Les Mills presentation tomorrow.

Relaxation/Recovery – none
DAYMAKER – Unfortunately I’m not sure I did anything that made a day today?
I am all busy in the mind with tomorrow

Nutrition – 645 calories / 35% from fat / 25% from protein / 39% from carbs
The above totals are what I had today during the Les Mills Perth Workshop, when I got home Paul and I decided we would have gourmet pizza. I had one slice of Thin base, chicken, bacon and mozzarella pizza and 3 slices from the dessert pizza, thin base, banana, caramel, cream cheese. So rather than guessing the amounts and logging I would estimate I topped a 2500 day? And you know what I am cool with that, I enjoyed every mouthful!! All good and back to clean and balanced eating tomorrow. 2 weeks down, 10 weeks to go to try and make this balance work for me, form some new habits etc (plus keeping the changes I make forever!!)

Exercise – Presented Bodyvive

Mind – Got a bit spacey due to worrying but all good now, just mentally shattered.

Relaxation/Recovery – A chilled out dinner with my whole bestest family.

DAYMAKER – It was my turn to have my day made today!! Bryce played a blinder of a match today, he scored, marked and just kicked ass today at footy. I also lots of great feedback from my preso then to top it all off my gorgeous hubby and little lady had tidied the house big styley, it looks fab.
Hope you had a great weekend
Shar x

Friday, May 15, 2009

Day 5 of 75

Nutrition – All clean food, but ate more than planned.
Period Monster is lurking and making me think things that are not true!! Like I will drop dead if I don’t eat chocolate today and I have no control whilst I’m waiting for my period so I may as well give in. Bloody idiot….. just piss off!!
1602 calories / 32% from fat / 28% from protein / 40% from carbs
Exercise – Rest day!!!!!

Mind Medicine – still snappy, not teary yet which is strange?

Relaxation/Recovery – Maddi’s school did a parent and child walk this afternoon due to it being ‘walk to school day’.

DAYMAKER – Doing the walk with Maddi made min, Paul and Maddi’s day, also my day was made whilst doing it as we saw Bryce running his cross country practice round the high school and he was in 2nd place.

Other news
I am having 2nd thoughts about resigning, had a chat with my boss in a work capacity, she also happens to be my friend so she gave me her opinion as my friend, e mailed my mum for a bit of advice to (nothing like talking to your wise old mumma, wish she was here) also Paul.
The reason being is I feel after sitting with it for 2 weeks now, I am feeling I used to make the job the issue, moan and bitch about it taking to much time, always working at home etc but I have to be honest and I think it is me that’s the problem not the position. Anyway, that’s for me to work through.

Trying to get back to Saturday being the start of my week, so weekly report tomorrow morning.

Presenting for Les Mills on Sunday, feeling calm but still have abit of practice to fit in! So on that note I want to do some early in the morning before I Bodyattack so will sign off now and get some good sleep.


Thursday, May 14, 2009

Day 4 of 75

Nutrition – Had a good day today, enjoyed all my meals even had some cals left to have a few extra bits. All clean food. Should have lifted protein a little more.
1399 calories / 39% from fat / 34% from protein / 27% from carbs
Exercise – Taught Bodyvive and Bodybalance

Mind Medicine – Pre - Period behaviour starting, snapping, short, just wanna have a bit of peace and quiet etc etc, still haven’t done any research on trying to ease PMT.

Relaxation/Recovery – Bodybalance

DAYMAKER – Maddi had her Daymaker, we did kiss and drive and big brother Bryce took her into school, stayed in class instead of me or Paul today, then he left and walk down to the high school. She loves him doing that.

Wednesday, May 13, 2009

Day 3 of 75

Nutrition - All good, Logged in CK. Shit, I have been starving today!! So made a decision not to fight it and possibly end up blowing out on crap food and go with the flow and have more cals of good clean food!! YAY me!
Wednesday sees me do my last Bodyattack of 5 in a row and I am pretty much shattered and hungry.
1825 calories / 34% from fat / 33% from protein, 33% from carbs

Exercise – Taught Bodyattack and Bodybalance in morning

Mind Medicine – all good today. Getting a little stressy about presenting for Les Mills on Sunday at the Perth Quarterly Workshop.

Relaxation/Recovery – Bodybalance

DAYMAKER – wasn’t a daymaker today, just did normal everyday things with Kids and Paul, no obvious extra Daymaker :(

Tuesday, May 12, 2009

Day 2 of 75

Nutrition - All good, Logged in CK, Totals a little better today especially protein, Holding at 1400 cals for 4 days then will add in a higher day.
1396 Calories / 35% from fat / 42% from protein / 24% from carbs

Exercise – Taught Bodyvive in morning and Bodyattack this evening

Mind Medicine – Having a few issues with pre-period brain, feeling really tired and crappy, found a few negative thoughts creeping in. I have to do some serious research on how to make the mental side of being pre-menstrual a manageable process. If anyone has any tips, remedies, etc please leave me a comment or e mail me.

Relaxation/Recovery – did the walk to school and walk home with Maddison again today.

DAYMAKER - The Daymaker today was definitely Maddi's face when she saw Paul and I picking her up and telling her we were all walking home together. Paul took Bryce and his friend to the beach after school to go bodyboarding so that was Bryce's day made.

Night, Shar x

Monday, May 11, 2009

Day 1 of 75

Thanks Fern, frankie and Truds for your comments, it appears I'm not alone in what I wrote in my epic post yesterday.

Fern - I will e mail you hopefully tomorrow.

Frankie - yes I will do it!

Truds - Yes trying to be very mindful not to do what I've always done in the past to get results because at the end of the day it clearly isn't working if i'm back in a similair spot every time, all be it not so much of a weight gain this time.

At the end of the day I am the perfect definaition of insanity...........

DOING THE SAME THING OVER AND OVER AND EXPECTING DIFFERENT RESULTS............ I'm taking the same approach over and over and thinking each time my mindset will magically change, my thought patterns and behaviours will change, I can get the body looking great again and the mind will be healed............Ehhh HELLLLOOOO, anyone
home? CLEARLY NOT :)


Nutrition - All good, Logged in CK, here's my totals, very aware the fat is too high and protien too low.
I was craving nuts today so I had 2 serves of nuts, this was enough to satisfy me and stop me wanting other shite, so if my fats on the high side then fair enough, all good fats too. Protien being too low was purely my lack of planning for the day. Lesson learnt food planned for tomorrow.
1387 calories / 46% of the calories are from fat / 25% from protein / 29% from carbs
Exercise - 30 minute incline powerwalk. Shit it was hard this morning to get on the treadmill and only walk but its all part of the new approach.
Mind Medicine - My goal today was to stay positive today. Check!
Relaxation/Recovery - I had a 30 minute sit on the couch before picking the kids up. Also my little one has been asking to walk to or from school, so today as a surprise as it wasn't my night to go teach I got paul to drop me at the school and surprised her when she came out. This was very relaxing and rewarding. DAYMAKER achieved today :)
Must go sleep, this is a major thing for me to get to a consistent place, for mind and body.
Night x

Sunday, May 10, 2009

2009 so far........and whats next?

Thanks for the comments girls, great to see that you agree, this is my blog and a place for me to record, rant, rave, ask for help, travel and learn, so that is what I intend on doing all in real and honest way.

Moving on …………2009 Update – Health and Fitness
January saw me heavy, bloaty and out of shape.
I was still see-sawing from my 2nd comp in July 2008. The initial bloat and gain after comp was a pretty reasonable amount on the scales but what I saw or how I perceived my mirror image was telling me otherwise.

So I spent Aug – Dec 08 doing the ‘make a food plan’ ‘exercise like a nutter’ cycle, which totally does not work for me, I feel restricted, angry and uncontrollable.
Then came Jan 09, time to ‘try again’.
This time though, I made a little headway, OK so I exercised like a nutter but I seemed to mend the nutrition side of things.
I started to log in calorie king, setting myself a calorie limit that was sensible, eating a range of ‘normal’ foods and kept this consistent for more than 12 weeks, a good amount of time to make changes on the scale and to my body shape.

I was starting to receive comments from my class members; clothes I hadn’t seen for a while were emerging to be my friend again.

After another 2 weeks the results then started to slow and even stopped, indicating I was over training and not eating enough calories, so, I upped my calories and pulled back on the exercise………… down went the scales!!

Then a classic Shar moment, a freakin idiotic mindset, a you’ve worked hard you deserve it moment.
A two week holiday, no exercise (Ok not NO exercise, but a lot less than normal) and calories in excess, no logging, no good food, allowing others very poor choices be influence me.
WTF??????????? Come on Shar, you really aren’t that stupid, you know what works and what doesn’t, you are riding the same merry go round over and over and it really ain’t that merry, so why the hell don’t you get the fu*k off!!!!!!!!!!!!

So here I am still sitting on the waltzer, a few kilos back on, actually not a few…. freakin 4 kilos!!, feeling like a puffer fish, feelings from my past resurfacing, no self worth due to the ‘ you always ruin everything’ mindset and feeling disappointed in myself, that I had found something that worked but yet I let old habits creep back in.

BUT… trying to harness my focus of always looking for a positive here are some points I need to remember…………

1) I have found a new way of eating that works for me, its balanced, not restricted and that I did find easy to stick to. Calories in, Calories out.
2) I was consistent for 14 weeks, longer than I have managed even longer than a comp prep.
3) For a short time there I felt in control again and I am more determined to get the control back.
4) I have learnt that I need to remain true to myself when around others.

So moving forward, what would be worse than any of the above would be that I do not kick myself up the arse and get back to it.

I have just stated that logging my food intake worked for me, gave me control, so that is what is to be done on that front.
Exercise wise I am really trying to remove past beliefs and take on board what my gorgeous husband it telling me and embrace a change.

I am so cool with my decision to resign from my GFM position, it was really causing me some stress and it is a decision I have been fighting with for 4 months.
It now allows me more time, less stress, I get to help Paul with the business and do what I love…………teach my classes

I am going to embrace this time for change and see what the hell I can do with the rest of 2009!!!

As usual I feel I need a goal, I do one day hope that I can make the goals smaller or further between so that I end up re-educating myself just to do this because I want a great lifestyle.
Yes, those that are living that perfect lifestyle will think that also, but you know what, everything I have written above proves I’m not perfect and am far from it right now, so I will do what I need to do now and know that every time I try something I learn a little more to add to what I learnt before.

So what’s the goal??

Well I have to fess up, 10 days ago I started a 12 week challenge. 4 days ago I pressed pause!!!
Yep you heard it, I managed 6 days, well actually I haven’t actually stopped I just have let the mindset of ‘I’ve failed’ creep in cause I had a few extra ‘treats’ and yes some were today for Mothers day, which if I had been properly logging, that I know works for me, I could have worked in!!!
Anyway I am determined to continue and reign my focus back in but I have to change something.
So now my goal has changed from going hard for 12 weeks to taking a mind and body challenge, doing things and being open to trying things I have never tried before.
I will re-shape my body by way of a consistent training programme.
I will re-shape my mind by working through NLP protocols, looking back at past behaviors, researching meditation / relaxation techniques, taking a positive approach to myself and my body image.

So I have 74 days left (from Monday), I will set myself weekly goals for both training and re-shaping my mind.
Obviously, if I make it that far, I have to have made enough mental changes to realize it is not a stopping point, it is purely a time to assess what I have achieved and continue the good work and if needed set another focus.

So lets see bloggers, can Shar make some changes that will carry over or will it be same old same old, will she still be on the (not so) merry go round??

Saturday, May 9, 2009


Didn't realize it had been that long since my last post.

Anyway, saturday morning, good time for a quick update.
Have finally gotten my head straight and worked through a few issues I
was having personally with giving up my Group Fitness Managers job that I have been doing for 3 years, and have handed in my notice, I finish in 3 weeks.
Although I got quite stress and uptight about the whole decision, now I have made the decision, it feels fantastic and I am excited about what my path will bring now.
To start with I will just concentrate on my classes still and also get into helping Paul with our own business, then I'm sure I will find my direction.

Anyway onto other stuff........... I Always said I was going to be honest and upfront on this blog, whether thats my opinion on something or how I am feeling /doing with certain things.

I think that instead of being honest sometimes I have chosen not to post instead, worrting about peoples thoughts and juedgement.
So from now on this my place to say what I want and record what I want.
Of course it is my Health and Fitness based blog so in general it will be followiung that ongoing journey of mine!!
Taking a leaf out of Rene's and Lia's book, If people make judgement or don't like what I'm saying they don't have to read.
Now I feel I have made a change out of a job that I had to be something I wasn't, I'm damn sure not being Fake here.

Anyways, must check through the tracks I have chosen for Bodyattack for this morning, get Kids up (bryce is still sleeping) and ready to go 'shopping' with dad for some special day thats tomorrow :)

Have set myself a new target now I am feeling all free and focused!! how long that lasts I don't know :) but will probably post later with an update.

Have a good weekend, Shar x