Friday, November 27, 2009

Weekly Training / Nutrition Update

A bit late, should have done on Monday night once my preggy week is up, but hey, better late than never :)

Week 26 - 27 Preggers (Tuesday 17th - Monday 23rd November)

Tuesday - Bodybalance / Bodyattack
Wednesday - Bodybalance / Bodyvive
Thursday - Bodyvive
Friday - Rest day
Saturday - Bodyattack
Sunday - Rest day
Monday - 30 min Incline Treadmill walk

Consisted of mainly Organic / Free Range food.
Averaging 3 meals and 2 snacks per day, some days this week I had a 3rd snack, this was due to hunger which I put down to the amount of exercise I'm doing at this stage of pregnancy.
2.5 - 3 lts water per day, managed to get most days to 3lts
As an average I got 2 fruits per day and 2 veg this week

Feeling / Emotions
Feeling great still, very controlled with nutrition, feeling great for staying active and know that this is such a bonus for later stages of pregnancy and labour, plus the other side.
Our class rosters have been done from Dec to Feb and I have myself finishing up classes 5 days before due date.

Other stuff
- little girls birthday this weekend so we are busy sorting pressies, party etc.
- we have our new releases being launched from this weekend, I am launching Bodyattack with two of my instructors tomorrow and I can't wait the new BODYATTACK ROCKS!!! if your a BA'er and you have done the new release, what do you reckon!!??? Good or what?
- some exciting stuff happening for Paul, will have more on that next week.
- and just something random ...........I love our Guinea Pigs :)

- Rae ordered an ECO -TANKA and cool KOOLERS from us earlier in the week, she has posted here about them and also included a picture of the KOOLER we are both a bit partial too, the camo one.
We still stock, at a competitive price, a wide range of ECO-TANKAs for anyone that's interested, they would make a cool Christmas pressie, especially with a Cool Kooler :) for any friends that are exercisers or anyone that is interested in stopping drinking from plastic.
Also I had info come in yesterday that they are now making a great new size, specially for us active peeps, that like to drink lots - a 2l MEGA TANKA!!
Anyway, for info sheets, other sizes available, kooler colours and prices please feel free to e mail me on :)

Have a great weekend
Shar x

Monday, November 23, 2009

Yeah Yeah - 3rd Trimester baby!!!!

Your baby now weighs nearly 2 pounds/ and measure's 36.6 centimetres from head to toe.
His eyes open and close, he sleeps and wakes at regular intervals and he may suck a finger or thumb.
Sweet dreams, little baby! Some experts believe that babies begin to dream by the 28th week. What do they dream about? No one knows for certain but the brain is active this week as well.
The characteristic grooves on the brain's surface start to appear and more brain tissue develops. Chalk up any rhythmic movement you may be feeling to a case of the hiccups, which are common this week and throughout the pregnancy. Your baby has them but is breathing in amniotic fluid rather than air.

Since your uterus is now up near your rib cage, you may now find yourself short of breath if you haven't already. Starting now and continuing through the last three months of pregnancy, you may be plagued by leg cramps, haemorrhoid's, varicose veins and an itchy abdomen.

So thats bubs and me this week as we head into the final trimester!! I luckily am not experiencing any of the above complaints, if anything I'm just a bit tired but hey, that could be due to not getting enough sleep!! :)

I love feeling him moving and so does Paul, he kicks/punches that hard now that he moves my/Paul's hand (arm if its resting on belly).
Names are down to a select few now but free free to randomly comment if a cool, funky or classic name comes to you suddenly and you feel the need to suggest it!! :)

So 92 days to go!! talking of days to go, i have an app on my i phone called days until.

6 days until daughter birthday
24 days until our Familymoon
32 days until Christmas
77 days until big boys birthday
91 days until my mum and stepdad arrive
92 days until bubba is due

I reakon that's a very exciting / love filled / family enjoyment time ahead!!!
......................but for now enjoy the moment that is now!

Saturday, November 21, 2009

Weekly report.............

A bit late, should have reviewed on Tuesday!! Already 2/3 of the way through this week, oh well here's last weeks Weekly health and Fitness Round up......

Week 25 - 26 Preggers
(Tuesday 10th - Monday 16th November)

Tuesday - Rest day
Wednesday - Bodyvive a.m / Bodyvive p.m
- Rest day
Friday - Rest day
Saturday - Presented for Les Mills - Bodyvive
- Bodyattack
Monday - Rest day

Consisted of Organic / Free Range food.
Averaging 3 meals and 2 snacks per day
2.5 - 3 lts water per day
As an average I got 2 fruits per day but only 1 veg this week

Feelings / Emotions and then some!!!

Was a highly stressful week for me, what with preparing for the Les Mills Presentation and having Paul away.

Dealt with it all better than I would have previously so good to see trying to embrace the positive a bit more is helping.

One major break through for me is that normally I go hell for leather trying to lose as much weight as poss before a LM quarterly workshop (normally starting from the day after one, to the next scheduled date, 12 weeks just enough time right :) ???) but without success and following my lifelong habit of binge/starve/cry and cry for 'failing'/find focus/start gain/binge /starve/cry and cry......................... but I am soooooo excited to say I am finally embracing, (and succeeding) in being what I used to term 'normal' eating/training habits, although I now understand there is no normal, as whats normal for one isn't normal for another.

BUT for me, I am in a place where.....

I no longer fight,
I no longer fail,
I no longer crave,
I no longer cry (about my self image and food relationship)
I no longer punish
I no longer want to eat like others eat,
I no longer judge others for what they eat,
I no longer have good and bad foods (there are of course 'better for you' foods and 'not so good for you' foods) but nothing is right or wrong or banned
I no longer allow food to control me
I no longer binge
I no longer have an all or nothing mentality
I could probably go on and on listing destructive behaviours I have finally rid myself of.
I am also not saying that any of the above are wrong to have as behaviours, some might thrive on having food control them, some might enjoy judging others for what they eat, may really love to binge and you know what thats cool for them and I wouldn't judge but I'm just saying I don't want them in my life anymore, they have caused me to waste time, energy and emotion.

I am also not saying I will not ever have any of the above return, I'm not perfect, old habits die hard but the main thing is that I have been following a journey that feels cleansing, allows me to feel free not trapped and I am learning something everyday, I can ask for nothing more.

This is the place I have wished for, cried for ''I just wish i'' I would think as I mentally abused myself for failing again. FAILING FREAKIN WHAT!!!!!! 'the plan'?, the new diet?, the new approach?, the bust my ass for 8-12 weeks to get to 'happy' place?
You can never fail if you learn something from every situation you go through.

I still want to look great, feel great, by no means does the above mean I don't care anymore, that I don't strive to be a healthy and fit role model for my kids, to be a role model for my members that are trying to achieve an active lifestyle, it means I have found a way to do all of this in a soul nourishing way and that to me is really living it, really enjoying and embracing the process.

OMG!!! This is getting to be way more than I was going to write!!!

Goals / Try to Improve for next week
- Water to 3 lts every day, really need to focus on this a bit more, always at least 2.4 lts but want to edge it up a bit more.
- Sleep - ensure I'm getting at least 7.5 hours, aiming for 8 per night, carried over from last week need to do this sooooo bad.
- didn't achieve my 2 sessions with Paul so thats still on the list for this week.

This week (started on Tuesday) has flown by and is going very well, if anything I need to eat a bit more and also up my sleep, my energy is flagging and because I have come to know my body and its reactions a bit more, thats my judgement call.

Anyway, i'll leave you with another fav Bodyattack poster in honour of the class i did this morning.............................

Wednesday, November 18, 2009

WOW..........what a whirlwind

Well, I presented Bodyvive for Les Mills on the weekend and all went well.

Of course I have self assessed and received some on the spot feedback from the Master trainer
that heads up the WA team now and we always have stuff we can improve on, but having sat on it for a few days I'm please with how I went.

I still have the video to go to the specific Bodyvive Master Trainer for detailed feedback, then I have to implement that into next Quarterly workshop presentation (and my daily classes!).

Yes, you heard right, I'm on the line up for the first quarter in 2010!! 10 days before bub is due :) I will however have two others here presenting with me and will only be allocated 3 or so tracks, a lot different pressure wise to the whole release of 12 tracks.

Anyway, my GFM job is just coming through a heavy period of completing our 3 month roster, we had to survey members, get rid of classes that are at risk (under 30% capacity), make any timetable changes that improve our GF 'business', then we have to allocate classes to everyone for the next three months making sure we don't clash across the 7 clubs we have here in Perth, take any dates they are away, cover those classes for them, prepare the Christmas roster around opening hours, then complete the roster document to e mail out to each one, get it all double checked and then...........its set for 3 months!! PHEW.
+ and - to doing it this way but one major plus is its a heap of work over say a 2 week period then if classes need covering, instructors go away or are sick etc, they are responsible for sorting a cover for their class etc.

For me right now it is great, I pretty much just done my last roster (depending on when I decide to finish up GFM as I'm thinking of hanging on a few more weeks to get extra pay and some more holiday allocation) so I can sit back, relax and enjoy the next 3 months, which happens to be all I have left of pregnancy and it includes Maddis birthday, a 'Familymoon' holiday, the kids school holidays, new year, Bryce's birthday........... busy but great time ahead.

Paul is back from educating himself AGAIN!! all good as it can only enhance the business but I hate him being away! :)

I have had a great week of results from nutrition and training and am getting heaps of comments when people see me, with most saying I'm 'glowing', I really don't think I went through this stage with my other two and I must say it is down to nutrition, exercise and 'thoughts'.
I will do my weekly round up again later on tomorrow but already know my focuses for this week that started Tuesday.

Have a good one, Shar x

OH YEAH - FERN - Thanks for asking and I would love to read your blog please comment me your e mail so I can send you mine. xx

Saturday, November 14, 2009

Send your positive vibes.... I am presenting for Les Mills again today and I'm feeling a little under the pump!!
I'm the type of person that puts so much pressure on myself that the negative thoughts start to edge in, this is one area I am trying to change and develop within myself.

Anyhooooooo, I'm presenting Bodyvive, I have a shadow presenter (someone who shadows the moves) as I was on my own but there are a few moves that I can't do due to having a baby belly.
A normal Quarterly Workshop I have 6 tracks to learn, script and present.........this quarter I have all 12 plus the education session!! Paul has been away since Thursday, he's away in Sydney and I'd normally have him handling the kids............. oh crap I'm starting to panic!! OK I'm going to get the last few practice runs in.....................
See you on the flipside, way less stressed and hoping to sleep well tonight!!!!!!!!!!!!

Its gonna be OK, It gonna be OK, Its gonna be OK, just breathe Shar............


Tuesday, November 10, 2009

Training and Nutrition Update - Preggers week 24-25

So the week that was - Week 24 - 25 (Tuesday 3rd - Monday 9th)

Tuesday - Bodybalance
Wednesday - Bodyvive / Bodybalance / Bodyvive
Thursday - Rest day
Friday - Incline Treaddie Walk 40 mins
Saturday - Bodyattack / Bodybalance
Sunday - Outdoor Walk 30 mins
Monday - Incline Treaddie Walk 40 mins

Consisted of Organic / Free Range food.
Averaging 3 meals and 2 snacks per day
2.5 - 3 lts water per day
At least 2 fruit and 2 veg serves per day.
(small amount of organic choc each day too!!)

I am still weighing myself, I have a total gain for this pregnancy that I am
hoping to come in under as I gained alot (25 - 30kg) with Maddi (and Bryce for that matter) and do not want that happening again for a number of reasons including health, ease of labour,
recovery after etc.

I am please to say after a quick initial gain around the morning sickness time,
when I couldn't stop eating to stop me feeling sick, my weight stabilised and I have noted small losses for the last 6 weeks.
Both my doctor and the nutritionist I have been working with online (to gain knowledge about types of foods important etc) both confirm this is ok due to the initial gain, belly growth etc etc.

So the above has been the norm for a while, but a definite shift for the better since my energy kicked back in after sickness passed.

Goals / Improvements for next week
- Water to 3 lts every day
- Sleep - ensure I'm getting at least 7.5 hours, aiming for 8 per night.
- Get back into training with Paul 2 x week

Hope everyone has a happy and healthy week, Shar

Friday, November 6, 2009

Saturday Session - Yeah bring it on!!

I'm really looking forward to tomorrow, Me and bubba boy go and Bodyattack on a Saturday morning its my old class that someone has now taken on covering for me until I've had bubba boy.
I love this poster...........

Then I will teach my Bodybalance to lengthen and strengthen and to seal the workout.
Have a great Saturday morning all, Shar x

Tuesday, November 3, 2009

24 Weeks and Weekly Health and Fitness Update

24 Weeks Today
What they say - Baby Stuff - He still has little body fat and his skin is thin and fragile, he's now well-proportioned. His brain is growing rapidly, and he is starting to fill the space in your uterus. From crown to heel he could measure 30 centimetres.

What I say - I am feeling great at the moment, sleeping well, with pillow for belly and leg support now though! I am easily getting up in the mornings, I an exercising regularly, eating with control from a full range of organic and free range products for health and wellness. No complaints, I love being preggers and I love baby boy growing strong, he is soooo active and there is no other feeling quite like it when he is kicking, punching etc.

Weekly Health & Fitness report - actually my health and fitness preggers so far.................

I haven't really updated in relation to my health and fitness, which is what I started this whole blogging journey was originally for (back in 2005!!!) so decided I might just throw in so updates each week alongside my preggy updates.

So as my blog is about being a mum on a mission, that I am!

I have to admit I went through a spell back in the first stages where i was sick for about 7 weeks (weeks 7 - 14) i nibbled on not so healthy food to find my way out of sickness as nothing seemed to help, I couldn't face sitting up without the nausea getting worse, let alone exercising and basically got a bit down on myself mentally. A 'few' :) excess kilos crept on and I definitely laid down those fat stores early on, not good, I'm all for the body doing what its gotta do to support the pregnancy but excess is just that and not required.

Then the belly growth sprouted, earlier in this preggers, (3rd bub and all may have something to do with it??) and I ended up not feeling so good. If i'm honest I ended up in a place where I was starting to return to binging habits, the oh well I'll do this now and deal with it later etc, when all I really deep down wanted was to just embrace pregnancy, allow my body to do all these wonderful things and sod everything else. I put alot of thought into how the past has been, what behaviours I have, what has caused them, the list is endless, but I spent a good few weeks just in thought.

I considered stepping away from Group Fitness, meaning giving up my Les Mill Presenter / Trainer position which is my dream and that I have worked bloody hard for and continue to do so, giving up all classes, leaving my GFM job sooner rather than later, all because I was blaming 'the industry' for the pressure to look good all the time. This was one of many 'solutions' I came up with to solve everything.

Of course nothing was just going to magically solve itself, I was feeling very hormonal and doing my whole 'I want this sorted now' 'all or nothing' 'I want answers' thing. I was over trying to solve 'the problem', I was over 'fighting' the same thing over and over.

Luckily my common sense and reality hit...........there is nothing to blame, there is no-one to blame, I am me, I am Shar, I have the power, strength and knowledge to live a happy, loving, wonderful, healthy life. If I do "MY' best, no-one else best, for 'ME' and my family, not for anyone else, everyday what more can you possibly want or need???? If I can lay in bed each night in the knowledge I have taken good care of me and my family, both mentally and physically what more could i possibly do.

This is just another journey, a very special one, one that cannot be taken for granted, not enjoyed, not nurtured.

I'm happy to say that as though a switch was flicked I have been living exactly that way ever since, doing what I can each day, making the most of what I have, the most of what I can bring to me and my family each day, enjoying my classes, exercising for health, eating for wellness and healing.

It has been a good couple of months now, consistency in both mind and the physical have me sat in a great place. It feels so cool, it feels right and feels like this is what I have been searching for for quite some time. Don't get me wrong I still have days where I have to work extra hard, where my energy is stretch, to be able keep the mind on an even keel, to feel great about me, to give all I can give to my family, but I'm damn sure I'd rather be doing that than killing myself with self criticism, self doubt and abusing my body with negative emotion and dead food.

I have found a way that works for me. I couldn't have done it without my rock, Paul. My beautiful children, that I only have to think about and my soul is nourished and at peace...... and of course just feel a kick from the 3rd precious gift I am looking after right now.

So from a quick update on bubs and my weekly Health and Fitness to a long post about other stuff!!! I'll have to come back later and update the week that was as we have school to get to!!!!

Thanks for listening, have the best day 'YOU' can have!! Shar x