Day 5 of 70 – Friday - GREEN

Scales – Up 0.3kg
Total – 4.3kg

Exercise – Bodypump

Nutrition – 5 Clean meals Eaten
1237 calories
36% of the calories are from fat,
37% of the calories are from protein,
28% of the calories are from carbs

Little higher in fat than usual, all good fat though.

Rest and Recovery
Had a nice afternoon doing some chrissie shopping.

Mood/Feelings/Mental Focus
Feeling average today, sore throat again and tired. Must get to bed earlier, this is definitely my goal for week 2.
Still cool with how things are tracking, but still the occasional thought of why didn’t I just maintain a good level of bodyfat and scale weight after comp.

___________________________________________

I'm so excited today and so very proud - 'Proud Mummy Moment' coming, click away if you don't want to know. :)

I have mentioned my little girl was asked to go for a trial to train with the West Australian Institute of Sport - WAIS, which she did and got accepted into Group 10 (Group 10 down to 1 - 1 being the Olympic gymnasts) of which she has done a term.

She has come on so well, it is so cute to watch, it very structured and rightly so, they have picked these kids with the view to them making the 2020 games! She struggled a bit with attention for her hour and a half class to start with but this is now fine, she struggled with being distracted either by others in her group or watching the 'big girls' train but this is not a problem anymore, she has got use to not being allowed to go to the toilet and therefore understands the importance of a 'big wee' just before she goes in.

She can do stuff that I didn't think she would be able to, chin ups and flexibility to name two, she has gained strength, confidence and respect for herself and those training around her....... all in one term! but best of all she LOVES it.

So you can imagine today, when the letter came that was to tell us whether she was going to be kept (they can be dropped at the end of any term) and it stated not only was she going to be kept but moved up to Group 9!! I was floored, they can obviously see her development and perhaps potential? she has now to add another 2 hour training session to her week and it all gets a little deeper I think as she is now officially in the 'Squad'. GO MADDI!! :)

Whilst I'm in this mode! - Bryce brought home a great final report, won a year award for his sports performance at his graduation ceremony and placed very high in a science test against all WA students. GO BRYCE!! :)

__________________________________________

Forgot to mention that to kick off my new goal at a place where I know exactly where I am, I booked in for the very reliable and accurate DEXA scan.
The results were not what I wanted to see but it is great to know a exact starting point, I will have it redone again, 10 weeks from first one.
Here's a bit of info I searched on it -

Using DEXA to determine the proportion of lean body mass (muscle) versus total body fat is a valuable clinical tool in the management of long-term health and fitness. By assessing changes in body composition over time, professional and recreational athletes are able to customise their training to achieve specific physiological goals, and develop tailored sports injury management plans.

For those seeking lifestyle changes and weight loss, DEXA body composition measurements provide accurate exercise effectiveness assessments and soft tissue analysis. With a greater understanding of how your body is responding to the changes made, patients are more inspired to persist with and maintain their newly adopted lifestyle.

With DEXA you can analyse the composition of your whole body, or that of a defined region, such as an arm, both legs, or your torso. Undergoing a full body DEXA scan is as simple as lying on a table for around 6 minutes. Like an X-Ray, you stay fully clothed throughout the process, and the non-invasive scan is completely pain free.The use and safety of DEXA is well proven. More than 70% of pharmaceutical clinical trials currently utilise DEXA technology, while DEXA body composition assessment, is proving highly beneficial in advanced clinical weight loss trials. To date, over 2000 research papers have used DEXA for body composition assessment purposes. DEXA results are also commonly used to show intermediate outcomes in many Nutrition and Metabolic Disorder studies. This widespread acceptance has helped DEXA technology achieve a gold standard for ease of use, accuracy and test / retest repeatability.

Have a fab weekend all
Shar x

Day 4 of 70 – Thursday - GREEN

Scales – Down 0.7kg
Total – 4.6kg

Exercise – Bodyvive
(Info on BV – Bodyvive if done properly can be challenging and is to me when I teach it. It is on a different scale to Bodyattack, no impact and only half the class is cardio based the rest is functional strength based)

Nutrition – 5 Clean meals Eaten
1332 cals
32% of the calories are from fat,
38% from protein,
30% from carbs

This is better, still not great but better.

Rest and Recovery
I should be so lucky!! :) No way I was getting any rest or relaxation today.

Mood/Feelings/Mental Focus
Feeling positive today, good mood and focused on my goal. I had a look at my countdown thingy today and cannot believe it is on 60 something days until I’m back on that stage again!! BRING IT!!
_________________________________________________

Still going well. Made the decision that I would not pressure myself this week to get in the 3 weights sessions I have planned for my schedule, I do not want the feelings of failing to re-surface and I have been super busy with all things Group Fitness Launches, Maddi's parties at school, Bryce Graduation dinner/dance, ceremony, assembly and last day at school today.

It feels good to be eating clean and loving it again.
I do get a HI training session from Bodyattack which I teach 5 times per week, so that will be cool this week, the scales are dropping everyday which is great, I know this will stop either tomorrow or next day and have my new weeks training planned ready to keep on keeping on.
My week starts on a Saturday and I am planning to train right through Christmas and only have treats planned for Christmas day picnic we pack up to spend the day at the beach.

I read a piece Charlotte had posted and it prompted me to plan ahead and take the challenge to look better each and every week and that includes the week with Christmas in it!

I am starting also to look at my HLC (Holistic Lifestyle Coaching) material, in particular the Metabolic Typing, properly as it took a backseat whilst I continued my Les Mills development and Paul and I have been getting some interest so I really want to get my assessing procedures all up to scratch and have my packages all thought through ready to implement when I decide to 'go live'.
Firstly I am using the system myself, this is the way I have been eating since taking up my challenge again and all good so far!
There was a learning curve early on with what type I was coming out as and that was a valuable lesson to me as I'm sure I will see this happen with a lot of clients.
I need to fully understand it in a practical way and I can then 'walk the walk and talk the talk' regarding what I will be prescribing.

We have a run of gorgeous weather coming our way here in Perth with 35 forecast for Christmas day, just right for the day at the beach me thinks!!

Hope you are all well, thanks for reading
Shar x

Day 3 of 70 – Wednesday - GREEN

Scales – Down 0.8kg
Total – 3.9kg

Exercise – Bodyattack – SMASHED IT, bloody hard though
Bodypump – OOOUUCHHH
Bodyvive – By the time I did this one, my body was screaming to stop


Nutrition – 5 Clean meals Eaten
1181 Cals
34% of the calories are from fat,
38% of the calories are from protein,
29% of the calories are from carbs

Ok, 3 days on the lower side of cal intake is the limit, must get cals up tomorrow.

Rest and Recovery
Had my nails done, wasn’t that relaxing though as I was constantly thinking about my list of things to do.

Mood/Feelings/Mental Focus
Isn’t it funny, 3 days totally clean, ( training is leaving a little to be desired ) , but you feel great, got more energy, clothes already feeling better, then you look in the mirror! and the same fat blob is staring back :)





but no-where
near the same
as this fat blob!
She's gone!!!
YAY!!!

Shar x

Day 2 of 70 – Tuesday - GREEN

Scales – Down 1.5kg What the!!? I must be a fluid retaining machine to drop this much again
Total – 3.1kg

Exercise – Bodyvive

Nutrition – 5 Clean meals Eaten
1154 Cals
28% of the calories are from fat,
42% of the calories are from protein,
30% of the calories are from carbs
Not enough cals, funny, when I don’t stress about food or fight it I don’t eat as much. Just been chillin today so not focused on food, mustn’t forget to eat though.

Rest and Recovery
Just a chilled out day really, no rushing about. My training reflected this aswell.

Mood/Feelings/Mental Focus
Woke a little unrested, didn’t get to sleep for a while last night and Maddi woke earlier than normal.
Felt good once I was up and about, feeling positive and the whole walk the walk is echoing in my head.
__________________________________________

Forgot to say I had the best day ever on Sunday. Was our wedding anniversary.
Perth was stinking hot, topping 38 degrees, so I taught my 9.30am Bodyattack and then we packed up lunch and took the kids to the beach.
It was so much fun and very relaxing. I haven't been around on weekends due to Les Mills stuff for the past 6 weeks and It was really cool to see how my kids responded to having me around.
I reality check for me. My little girl came out with a corker, brought tears to my eyes .............
she said ' mum, you know the best thing?' to which I responded ' coming to the beach' and she said ' no, you being here is the best thing'............... talk about priorities.

We dug a hole, poured in water, played at the edge of the water, played ball, went in with her on my back whilst Paul and Bryce bodyboarded, sat and chatted whilst having lunch. What precious moments.

I played ball in the water with Bryce and he was shocked to see me go in!! don't normally go in unless it hits 40 odd.
Had Bryce's Graduation Ceremony tonight then he went to his dinner and dance. he was awarded the 2008 sports achivement award. For athletics and football.

Anyway, enough for tonight, Bodyattack, Bodypump and Bodyvive to teach tomorrow.
Have a great day
Shar x

Back to it

So here goes, Day 1 of logging.
I'm pinching from a few bloggers, Shelley with regards to the scales and feelings and Katie with her colour coding.
Mine will be as follows, bit like traffic lights -
Green = Both Training and nutrition were as planned,
Orange = Either Training or Nutrition were as planned,
Red = Both Training and Nutrition were not as planned.
I will total the week up, aiming to get no reds & mostly Greeens of course, but if an Amber is in there try and improve next week.

Day 1 of 70 - Green

Scales – Down 1.6kg
Total – 1.6kg

Exercise – Bodyattack
Maxed out the HR a few times, as usual :)
Hard to teach this morning, feel I’m getting sick, razor blade throat.

Nutrition – 6 Clean meals Eaten
1284 Cals
29% of the calories are from fat,
50% of the calories are from protein,
20% of the calories are from carbs.
On paper its too low on carbs but I felt fine. Will adjust another meal tomorrow to include more.

Rest and Recovery
Was hot last night in Perth and I didn’t sleep well. Made up for it this afternoon when I had an hour and a half sleep.

Mood/Feelings/Mental Focus
Woke up feeling in a ‘pants’ (bad) mood, felt better after my class.
Had a few, ‘I’m such a failure’ moments because I have stacked on a few kilos again but my focus is there and I know with a few days under my belt I will be right.
Alongside my want to be a role model, Paul and I have plans to develop professionally and I personally wouldn't hire/choose someone that doesn't practice what they preach, so I know what I have to do and its my choice, walk the walk and talk the talk or don't, simple choice really.

Shar x

Where did the last 6 weeks go!?

OMG!! I cannot believe the date.
I have had weekend after weekend of 'stuff', stuff being my Les Mills development on 3 weekends, our Perth Quarterly Workshops on 1 and a long weekend in Sydney gaining my Holistic Lifestyle Coach qualification.
Along with the normal goings on in the week Monday to Friday.

I could not have done any of it without my bestest husband, he has been a star and is my total calm in the storm. The kids have been very patient with mum disappearing and dashing around, extremely stressed at points so I am looking forward to some down time with them over the holidays.
Thankfully I have come out the other side and am feeling great about what I have achieved, what I have learnt and where I am heading on a Personal level and professional level.

The one bad thing is that when stressed I ate extra, I didn't have any spare time and my training has consisted of basically my classes.
So not a good place for my body, mind or health really.
I lost a about 5 kg then put 2.5 back on so am still down but have to now bring the focus back to me, getting in my training, feeling positive and mainly getting to the 'ROLE MODEL' place I want to be at......not only for me personally to walk tall and proud, but for my kids, my members and due to the fact I am a role model for all other instructors now I am presenting and training to deliver Les Mills training modules, I am definitely one that believes in walking the walk and talking the talk, so best I start to deliver hey!?

I do have the desire to compete again but have to get to a place first that is maintainable and a place that competing isn't the long hard slog it has been the two times previous.
So as mentioned in previous posts, I am a goal setter, a dates person, someone who likes small chunks to chop away at.
So goal one is to come into my next Quarterly workshop looking the 'role model' as mentioned above.
I have decided to take a leaf out of Shelley's book (check out her pics by the way!! HOT!!) and log daily, exercise, feelings, food etc.
I will also log what the scale is doing. As recently rather than find the scales play games with
my head I have been analyzing why they do what they do in relation to what I have been doing with food, exercise etc it is really interesting.

Will be starting this new procedure from Monday - Day 1 of 70! Will try and make it a part of my nightly wind down routine, so hope to be blogging a little more.
Must go to bed now as I'm launching Bodyattack on my own tomorrow and I'm shattered, done 12 classes already this week and I must have mind working to remember 12 tracks of choreography on my own!!!!!! :(

Have a great weekend
Shar x

Trying to find calm and focus in the whirlwind!!

Wow, what a busy few weeks I've had and I have to just hold on for a another week and a half and I will get some proper downtime and get to 'CHILLAX' as Bryce would say.

So I don't really have the energy to blog fully but I have been looking through some pics of those that are important to me, to try and chill me out, I love pictures.......so though I would share.

Me and my Paulie

day after the ALL

FEMALES this year

Me and my babies

on Mothers day this year.

My two 'true-fings'

(sis and niece)

Mumma and Maddi

Christmas visit to UK

2006

I have heaps of other special people - my dad Geoff, my dad dad, My nan, Katie, all of Paul's family, Friends etc........ but blogger is taking a while to load pics and the post would be very long!!

Looking through my pics helps me stay calm and bring me renewed energy, also helps me to remember how lucky I am to have these people in my life.

Have a great week, remember whats important and stay true to yourself.

Shar x

Short and sweet

Ok trying to keep this one short and sweet as I have a target for bed and its in 4 minutes!!

As said in a previous post, I made a change in thinking about two weeks ago now and have been working on mind stuff to try and encourage and enhance permanent change in my beliefs and thought patterns surrounding my self image and also the way i feel about food.

I really don't want to tempt fate but I think I may have just found a way that works for me, a way that is not a struggle, a way that gives me balance. Whether this has come from working on the past, working on my outdated beliefs or whether I believe that's what it is, I don't care coz I feel damn good right now.

Lets just say, I do not feel like I'm fighting anymore, I am not punishing myself and I have had some major breakthroughs in 2 short weeks, so I am just going with it. Paul has even commented that its good to see me as I am.

I will definitely get a bit of time to jot more down but I just have other stuff that is 'must do' first.

On another positive, it has always been of interest to me to help others, other than delivering Group Fitness. So I am starting my own personal development and attending my C.H.E.K Holistic Lifestyle Coaching course next weekend in Sydney.

Here is some info:

THE CHEK NUTRITION AND HOLISTIC LIFESTYLE COACHING CERTIFICATION PROGRAM

This three-level program is based upon the techniques that have helped thousands of people increase vitality, decrease stress and sculpt the body of their dreams. Each level looks in increasing detail at the underlying causes of disease and stress, considering the body as a "system of systems."

Using a coaching model, you will learn how disease and stress are preventable through healthy eating habits, lifestyle management and appropriate types of exercise. You will understand why every meal, every bout of exercise and every late night has a hormonal consequence. You will be given tools, such as in-depth questionnaires, to assess your clients and allow you to determine their readiness for change. This program exceeds anything you will learn in any other “wellness course” ... this is Optimal Health and Fitness Coaching the CHEK way! As Paul Chek says, "An individual’s health lies in his own hands; you are simply there to show him the path."

WHY BECOME A CHEK HOLISTIC LIFESTYLE COACH?

No matter what your profession, you’ll likely agree that just because someone is not sick, does not mean he is well! Most chronic diseases take years to develop, but a healthy lifestyle can go a long way toward prevention. The information presented in the CHEK Holistic Lifestyle Coaching Program does not include ‘quick fixes’- which never work long term - but instead uses proven principles which build a strong foundation for health.

I am particularly excited to be progressing in the direction of working from the inside out with focus on health, more than continuing on the destruction which is dieting and over training and being overly concerned about the external.

Don't get me wrong, I still want to look my best year round, feel great when I look in the mirror, be a role model for my kids and my members etc and not just for one comp day, so yes I will still care about the external but it will be more satisfying to me to be in a good and healthy condition year round than excellent and damaged condition one day per year.

Besides if I decide to compete again, being in good and healthy condition year round will not only make the journey to 'the day' easier and healthier process, but the lessons learnt maintaining that condition can only help every aspect of my life.

Ok so 4 mins wasn't stuck too!! not bad for a short one right? :)

Until next post, have a great week, Shar x

Following my dreams..................

So much to update, so little time!!

Thanks to a referral by Di, I have been focussing on more of the Mind stuff, doing self hypnonsis, meditation, plus, revisiitng my NLP work I had at the begginning of the year.

Working hard, lots of Les Mills development happening, I'm sooooo excited.

Back soon to update fully.

Have a great day

Shar x

For the 'truefings'......

For Nic my sis and best friend....

.

For my mumma......
My favourite from my wonderful gift...

My Star
The star that I follow is the one in my heart
it can never be extinguished,
dimmed only in others perceptions of its light.
What care what others see,
if I hold to my truth then I will stay free from
the bindings of human endeavour, to fly in the
heavens, a star of great light.
The one I follow will lead me home.


Miss you both everyday xx

'If you really want something,
and really work hard,
and take advantage of opportunities,
and never give up,
you will find a way........
Follow your Dreams.
~ Jane Goodall

I'm off in the morning to take advantage of an opportunity and follow my dreams!!

Back Sunday,
Keep following your dream,
Have a great weekend
Shar x

Daily Report - Thursday

So Thursday 16th October's Planned Training was all achieved as per last post, it was a heavy day of teaching and although physically it wasn't so stressful it is mentally draining to teach 4 classes in a day.
I only got through 5 meals as I was late having breakkie and that put me out for the rest of the day and also inbetween classes and having an afternoon nap :) I was trying to fit them all in.
Water and supplements all good.

Have a great day everyone
Shar x

Progress

Had some progress this week, since back with Di, having that accountability and 'coach' again has helped.

I lost the 'bloat', skinfold and cm's so all good and heading in the right direction....... DOWN!

Although the first week totally back on track was easier than I thought, had a 'mishap' on Sunday and Monday and both Di and I made a discovery that will help me both now in my Les Mills Countdown quest and moving forward.

I like to diarize (I think thats a word?) things and log my food and training so I'm thinking that was initially what I started this blog for 3 years ago in December and haven't ever really done that, so may give it a whirl now.

_______________________________________________

Thursday 16th October

Planned Training
Interval Run - Treadmill
Teach Bodyvive
Teach Bodybalance
Teach Bodyvive
Teach Bodybalance

Planned Nutrition
Meals 1-6 Clean
Take supplements
Drink 3 litres Water

Excited............

Yep that's me!
I got my New Releases from Les Mills for my next presentation stint.
They are both great and I now have to get down to learning, scripting, practicing, re-scripting, adding some magic and then presenting on the day.

Talking of the day I present, ties in with what I mentioned in my last post........ having a goal.

So my next goal is to not only be ready physically by ensuring I am in tip top shape, I am healthy, I am fit but to be ready mentally as well.
For me this includes being confident that I have prepared the best presentation possible with regards to my teaching, instructing and coaching and being comfortable, in a place that I am accepting of where I am at with my appearance.

I can control both of those. I can control the preparation I put in to ensure I deliver a top class presentation and I can control bringing the role model, both in mind and body to the stage.

So in true Shar fashion, coz as stated previously :) I love a goal/date/event to focus on, I have put up my countdown thingy.
So I have daily goals of putting a little work each day at this stage to start my preparation process - learning chorie, scripting my class etc and also my daily physical goals of eating well and training hard to regain that role model bod I want (and need to have, they have sent me a very small outfit to wear for my BB presentation!!).

I needed to take the over thinking out of my food and training so I decided to ask Di for help again. It really works for me to have a coach (a boss!) longer term than 12 weeks a year.
I click with Di and to me it is so important to not only trust who you work with, but get on with them, respect them and both be heading in the same direction, which I do with Di.

So I jumped back on board last Saturday, with 4 and 5 weeks until I sit in on a Bodyattack Training Module and a Bodybalance Training Module and with 8 weeks to go until I present.

The first week is done and dusted. Trained hard and ate well. Simple really ;)
I will be able to see if progress has been made this week, when Paul is home from Sydders to do my skinfolds and measurements.
My mini/interim goal is the 2 training modules I have to sit in on and my presentation, my longer term aim is to shift about 10kg and reduce skinfolds.
I hope to be sitting pretty again in time for my LM QW of course and will be pushing hard to make sure I am, then it will be a re-assess with the boss and aiming at the next target.

It will be great to have Paul back tomorrow, he is my bestest friend and I miss him terribly when we are apart, the kids have missed him so will be nice to spend Sunday and Monday together before they go back to school on Tuesday.

I have lots to get through this weekend, lots of what I call personal admin/paperwork stuff to complete and sort, 2 classes to teach, a weights session and a couple of cardio sessions.

Have a great weekend everyone
Shar x

Long time - AGAIN!

OK so my plan to post more often didn't eventuate.
Been busy, as usual. I prefer to check in on everyone else than write on mine! :)

Anyway, get comfy this may be a long one and may be in no logical order.

Post Comp / 'Normal' / Being Judged & My way
So having competed in the ALL FEMALES in July I have definitely made progress with certain things post comp.
Such as:
- maintaining my interest in training and my classes etc.
- I had absolutely no ill-effects like post comp 2007, my legs didn't swell, not sleeping, hot sweats etc (thanks Di)
- no total and all out binges continuously, weeks on end, for example.

In saying that......... In an effort to force myself to try and find 'normal' and 'eating in moderation' I have allowed myself too much food of the not so healthy type and found that I am beating myself up because I feel I will never be 'normal' as I am obviously not able to maintain a balanced approach to eating, therefore have a little post comp weight with me.

Also been struggling with being a person that likes to have a goal and trying not to focus on it to much, so that I 'want to do this for me', trying to focus on the internal without having any external motivating factors, I have been struggling because:
- I feel I should just be able to do this day in day out 'just for me', coz that's what others say,
- because that's how others think it should be,
- because others will judge me for always wanting to focus on a goal, a date, a event for my motivating factor.

Well you know what, I have come to the conclusion that if I'm happy having a date, a goal to strive for, an event to focus on, something to be better version of me for, not just physically but mentally, then I say JUDGE AWAY.

Everyone is different, who says - if it works, I can't do it my way?
If I am healthier, happier, not under any mental struggle and I enjoy completing a challenge then looking for the next....................... then let me be.

Phew.....sorry that got a little tense, feels good though!! Here's to my next goal :)
which I will blog soon in another post.

Mum's Bragging Moment
I know not everyone is interested so please scroll down if you aren't as I'm posting it anyway :)

BRYCE - Bryce had his School Sports carnival and won all events he was in, got Champion boy and was super duper excited to go to the Interschool Sports Carnival, where the best runner from each school enter, 8 schools from the district competed.
He won the 400m, placed 2nd in Long Jump, won 200m, 100m, 2nd in the relay and can't remember in the Grand relay 3rd I think.
I had absolutely no idea how fast he had got over the last year! hence I have made contact with an athletics club.
Here is the montage we put together, he is in red, running in the 2nd lane from inside of track. You know how it is with You Tube, better to let it run through and buffer then watch without the interuptions.
WARNING - I AM A VERY VOCAL MOTHER!!!! (I'm also a Group Fitness Instructor and a Pommie) You may want to turn the volume off :) as after 4 races my voice is very irritating :)


Maddison - Maddi has been attending Gymnastics for about 6 months now and loving it. We got a letter inviting her to attend trials/assessment for 4-5 year olds to become part of WAIS (WA Institute of Sport) Gymnastic Squad as they are setting up the squads to develop for 2020!!
So we went today and of course she loved it. It is very interesting to Paul and I as we are into training etc.
They tested them on the trampoline for agility and control I think, the beam for balance - on a full height beam, she had to walk backwards on her own the length of the beam, turn then do a star jump and land it. Then strength, Chin Ups and hold them chin above bar, then for abdominal strength hanging leg holds. Also tested there guts!! they got them to stand up on a high bar to see if they would jump into the pit from a height, then again on a higher bar.
We should hear next week, I'm unsure as to whether they will take her further, I think she is a bit of a loose cannon and they may have picked that up!! :) what ever the outcome it really doesn't matter as she will continue on regardless.

Other stuff
I can't wait to catch up on all the comp news from this weekend, just been onto Tara's blog and seen her results from the INBA, how cool 'You made the nationals girl' WELL DONE.

Paul is away next week to do his CHEK Exercise Coach qualification, he's looking forward upskilling and learning. Doing really well now at his new gym.

I'm still GFM for FF and teaching my classes. Les mills development starting and next round of QW to focus on.

Hope your all well, back sooner than last time!
Shar x