I'm a mum of 4. This is my journey through motherhood after adding 2 babies in 2 years to our already gorgeous family. Join me as I cope with 4 kids, a husband, running a house and juggle everything that life is as a mum.
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.
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 Whether this has come from working on the past, working on my outdated beliefs or whether I believe that's what it is, I don't care coz I feel damn good right now.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? :)
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.
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
Wednesday, October 22, 2008
'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
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.
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.
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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
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 LMQW 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 togetherbefore 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.
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
.........between posts, 3 weeks!! I have been checking in and doing a quick check of the blogs as the thingy on the side tells me who has posted etc but no commenting and no posting my self.
I have had super duper amounts going on. In brief - - Presented at the Les Mills Quarterlies for the first time - Had my very special birthday - Had lots of thinking time and decided not to compete in October WA states comp - Fathers Day - Launching in various clubs of my 3 Les Mills Progs - Making sure the Les Mills Launches went off well at my club - Flew to Canberra to attend the Les Mills Australia Trainer/Presenter Summit - 3 days - Had a call from my Dad in the UK to say he was getting on a flight back to Oz that evening! - Re-arranged some bedrooms and the house to accommodate Dad - Recovered from Les Mills Summit, late night airport pick up - Been doing my GFM position and teaching 14 classes a week in between all the above. - Being a mum and wife!! :)
Comp Update - As stated above I decided not to compete again this year. I had a few weeks after comp that I was a little 'loose' on food choices and finally when it came time to buckle down I didn't seem to find the 'want or desire' to go again, I persevered but something was missing. It was do or die and I looked at my condition..... I could have made it, I would have had to work hard (whats new there) which I am certainly not afraid of doing but based on stats and pictures I would have presented in the same condition as the All Females. This to me was the decider, I have to keep my promise to myself and be true to myself, I said from the start, if/when I step on stage I will always present in better condition that the last time, the same was pointless and not good enough for me.
Another reason was that competing to me isn't my career, its a hobby or a goal that I have had. For me personally, my path/direction/purpose, that I feel is right for me at the moment presents more important goals and desires than competing. Perhaps next year? if I can step up in better condition again, the desire is there and it feels the right path to walk.
Moving on...... In my spare time :) I have also been doing some self development work, tracking back to my NLP sessions and Hypno that I had earlier in the year and generally researching thought patterns, affirmations and there effects, mind coaching etc. This is an area I am keen to look into further and also hope to develop into a career long term. This is a big break through as I was always the half empty person, it will never work out, its not fair, miss negativity. I'll keep you posted.
So lots ahead in the next 3-4 months. Sitting in on 3 different Les Mills Module trainings, I've been confirmed now for the next Quarterly workshops for Bodyvive and Bodybalance, self development work to be done, Instructional development to be done for my classes to make my classes the best they can be for my members and helping others develop as Instructors to ensure Fitness First are delivering great experiences in each class. Of course I really am looking forward to my development within Group Fitness/Les Mills and would love to relieve myself of my GFM position soon, although I have been trying to give it up for a while now and can't seem to do it, perhaps there's a reason yet to make itself known.
So that's my update. I really want to get back to using my blog more, either to log day to day training etc or just to record relevant stuff. I can but try :)
Hope you are all well and having a great start to spring. 2008 is 3/4 done, have you achieved what you set out to in Jan? I'm gonna pull up my goals that I blogged for the year in next post, I was determined to move forward this year, at the moment I think I am edging ahead.
Shar x
'Life is very simple, what we give out, we get back. What we think about ourselves becomes the truth.'
...........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.
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.
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.
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 systemfight 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.
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?
