Sep. 5th, 2009

nadz0r: (Default)
Since coming back from holidays, I'm trying to get my head around changing up my exercise program and cracking back down on the diet. I was pretty happy with how things were going before holidays except for the last month when I was sick, tired and just really depressed about everything (you know, the three deaths and all of people I knew, kinda made it hard for me to drag myself to the gym all the time). Never mind - it is a new month, new 3 month bachelorette stint (J went back to the Solomons on Thursday morning) and most importantly, I've got a new desire and sense of commitment to fitness and health.

So, to reaffirm my next 3 months - these are my new goals/affirmations:

  • Complete the One Hundred Pushups program - once I get this under my belt, I am going to go and smash out 100 push ups, non-stop in front of my former trainer who told me that he would struggle to do 100. Whatev, bitch - I'm better off without you. I'm currently only half way through the second week and it's pretty tough. You pretty much do 4 sets of varying different reps with a 60 - 90 second break inbetween. It does mean that already on Week 2, Day 2 the total reps is already over 70. I challenge all the girls out there to man up, get off your knees and start doing proper push ups!!!! If you're doing Pump/Combat, try and do at least one set on your toes.
  • Improve my vertical leap - I'm going to start doing Air Alert next week, which promises to increase your vertical leap 8 - 14 inches. I am NOT looking forward to it, because it's a plyometric workout (plyometric = "jumping and shit", well that's what I call it) and I HATE plyometrics. It pretty much requires jumping/stepping/lunging every second day for 15 weeks in total. I can touch the bottom of the net at the moment and not to say that it will happen, but if I could touch the rim this would make me so unbelievably happy. J reckons that I'll be able to dunk (UM, OK) because he says I have a core of steel that I don't even know about when I set my mind to something Let's see and let the jumping and shit begin.
  • 3 hours of cardio a week, minimum. This shouldn't be too hard actually considering I'm now playing on 3 basketball teams a week (two mixed teams via work and one girls team on the weekend), usually playing 1 'pick up'/informal outside basketball session a week and the Air Alert commitment. Add a couple of Cardio Coach sessions and Body Attack, and I will be laughing!
  • Do weights 4 times a week, x2 upper body and x2 lower body work outs - I was messing around with x2 sets of 20 reps and I largely do x3 sets of 8 - 12 reps. But I've found a program I'm going to try...where you do x3 sets of 8 - 12 reps for the first month, x3 sets of 6 - 8 reps for the second month and x3 sets of 4 - 6 reps for the third month. I'm going to cry like a baby!! But I'm also interested in seeing how heavy I can go without busting my form.
  • Commit to eating 5 small meals a day - with each meal containing the right base macronutrients (ie. carbs, protein, fats). I'm not going to go totally clean and I'm still going to drink / eat out (unfortunately, that's where our society really socialises isn't it). But, it's not going to be like Bali...ie 4 cocktails with every meal, with a pannacotta chaser. This isn't too bad actually, because it's pretty much what I've been doing over the last few months. But boy or boy, does it take a lot of time to prepare all that food for work.
  • Commit to taking my supplements religiously. I started trialling glutamine and creatine, but it didn't work out that well because I stopped training regularly (due to all the stuff going on) and you are meant to take the stuff for 30 days continuously to see if it has any effect. I need to start taking my fish oil supplements every day. I need to take my multi-vitamins. I need to take my protein shakes after training and need to commit to the heinous night time calcium caseinate shake. On top of that, I have to prep all my food. My life is pretty fkn exciting.
  • SLEEP MORE. I will fail at this. I know I will. Especially cause I end up watching Ultimate Fighter 8 at 12am (and it finishes at 1am) almost every night. I really need to sleep more. I am desperately sleep deprived but I can't stop staying up. FAIL FAIL FAIL.


I'm actually struggling a bit with figuring out how to fit in all the push ups, weights, cardio, basketball + plyometrics and letting myself have adequate rest. I've recently joined a third basketball team for Wednesday nights and I think it won't be too taxing as it's only 2 x 15 min halve and we have 4 girls playing (x2 on court at any one time) So I will get 3 mins or playing time probably (ok, exaggeration - but I hate playing with anymore than 3 girls for a mixed team). I am, no joke, going to have to open up excel and draw up a spreadsheet to figure this out. I don't want to overtrain because it will just mean that I will blow up mentally and/or physically. Yeah, and work is full on too at the moment. I think I might even have to (GASP) do before work work-outs, which never usually work for me because I like sleeping in too much (oh, and I go to sleep at 1am cause I'm watching UFC...)

Coming back from holidays, I always maintain the best thing to do is just hit the gym hard ASAP. No easing back into it, just shock your body and let it realise that the fun times are over. The holiday wash up hasn't been too bad - I've lost a little muscle, I feel a bit thicker around the side chubbas and my cardio fitness is gone. But it's not been an out and out weigh gain, no gunz scenario. I must confess that eating 'healthy' is much harder once you have been on an out and out splurge for 2 weeks. I miss drinking cocktails. I miss French cheese. I miss croissants for breakfast. I miss dessert with meals. But, I am just settling back into my normal routine.

The cabbage shredding has begun and yesterday was my first red cabbage salad in weeks! I love it - as a fibrous cruciferous vegetable, it has more fibre and bite to it than lettuce and makes me feel full for longer. I usually grate up 300g of cabbage, mix it with whatever veg I have on hand (tomato, avo, carrot, zucchini), some roasted turkey breast and mix it with lemon juice (to break it down a bit), olive oil, salt, pepper and sesame dressing and split it into 2 portions for work. I added a shredded Granny Smith yesterday on [livejournal.com profile] spookylolly's suggestion and the sweet tart apple just gave it another dimension. LOVE IT.

I've also got a new favourite snack - I freeze peeled bananas and then I blend one up with a teaspoon of peanut butter and it's like ice-cream. It sounds crazy, but the banana goes creamy, rather than icey - and if you use ripe bananas, it's sweet. If you don't like bananas, this will be a dessert fail for you. But if you do like bananas and miss having ice-cream, I'd recommend giving this a go.

Anyway, it's 4pm and I was hoping Juanzo would be online (but he wasn't). Should look at dragging myself to the gym!

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