Making time to work out.

I've made it to the gym three days in a row & I feel awesome. I’m finding that consistent gym time is helping my mental health as well as physical health. You may not know that I signed up for the last round of 12wbt. While I didn't get to follow it as much as I wanted because the lack of sleep from Zelda (seriously, who’s getting up to workout at 5:30am when you’ve been awake at 11pm, 1am and 3am?) & working full time made it untenable. I had time away with work, Lulu started her after school activities and it all meant that it wasn’t the right time for me to commit to doing the 12wbt. Making time for workouts has been so hard. 

Short Workouts

What changed my mindset in regards to fitting in a workout, was the 'quick' workouts that were part of the post-pregnancy 12wbt program. Keeping the workout to half hour is far more doable than an hour, which had previously been the set workout on the other 12wbt program that I did. You can get to the gym & back home again within that hour. You feel like you’ve had a workout & some time to yourself but it hasn’t taken up the entire evening. 

So this is the first time in a long time that I have clocked three days in a row, but you have to start somewhere, hey?! I’m normally two or three times a week, but it hasn’t been three times in a row in a while and it feels good. Maybe it is all just starting to settle down and get into more of a routine post-newborn baby too. So anyway, my tip to you if you are struggling to fit in workouts is to cut the time down, oh and mix up the workout. Try something different and find the passion again. 

workout

Finishing my 2nd Round of 12WBT

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Mt Gillen on the left, as seen from ANZAC Hill at sunset. I've started doing the ANZAC Hill climb a few times a week & this coming Saturday morning I'll be tackling Mt Gillen, wish me luck!
This past week I finished round two of the 12 Week Body Transformation (12WBT). Yep, I it has taken more than one round for the lessons of the 12WBT to sink in! This round I learnt so much more than last round. 

Eating
This round I focused on eating healthy, within the 1200 calorie limit - something I may have let slip a little in the first round. I made sure I ate healthy snacks  between each major meal, giving me enough energy to exercise in the afternoon. This is so key for me, as I get full quickly at lunch time, but then am hungry late afternoon. Before this I was starving my body until dinner and then eating too much at dinner. My poor body then hoarded the food unsure what the next meal would bring. Eating more regularly stimulates my metabolism, kicking the weight loss into gear.

Exercise
I upped the exercise, exercising 6 days a week, but probably not as hard as I should have. I sprained my ankle in week 5 and then hurt my back in week 7, so I've had a few major hurdles that have slowed down my exercise program. I also just cannot seem to break the 300 calorie burn in 1 hour. 


Weight
I'm within 500g (1 pound) of my goal weight, which I am pretty happy about, but I am going to sign up again for this next round*. I love the food program (having someone else tell me what to cook makes it much easier) and I really want to start following the set exercise program more carefully. Strong and lean here I come. I'll be posting more this coming round about my exercise, so stay tuned. 


Ps First 12WBT Wrap Up

*UPDATE: Unfortunately Lulu's health problems prevented me from signing up again, but the mindset lessons have held me in good stead ever since.

Alice Springs Mountain Bike Trails Video


Flow Mountain Bike at Alice Springs from Flow Mountain Bike on Vimeo.

Flow Mountain Bike magazine filmed some of the trails that Nick rides regularly. They look spectacular. We are so lucky to live in a place so beautiful. 

As for my exercise lately? You will be happy to know that I have been exercising 6 days a week as per the 12WBT program. I have increased the session time & with my heart rate monitor I am ensuring that I burn at least 300 calories per session. 


A mum & bubs group meet in the park opposite my house each Friday and I joined the group last week. It is so much fun & with the others there to egg you on, you really work so much harder. The babies & toddlers all play together and the trainer helps out with them if they get cranky. I encourage you to find a group in your area & join in. It is much easier to find time to exercise when you can take the baby with you.
 

12WBT Wrap Up

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Foot prints from my run on the beach
The 12WBT has come to an end. While I feel much better for doing it, I feel that I could have done better, put in that little bit more.

My Wins
I have found that I loved the exercise portion of the 12WBT. Pushing myself to better my times or do the next level on a workout dvd has been challenging and fantastic. I taught myself to run along the beach, starting with just one interval of running & building up to the whole run (my tracks are on the beach above). I can do 6 more push-ups in a minute than before, I can do 19 extra seconds on a wall sit & I shaved 12 seconds off my 1km run time. But I can do better. I never did 6 days straight of workouts as required, nor did I do at least an hour for each session. 


What I could have done better
I also haven't been able to stick very closely to the food part of the 12wbt. We don't, in general, eat that differently to the meal plan, but it has been Christmas/New Years/Holidays and things have been a little lapse. I've still managed to loose 39.5cm in total, but no kilos. Considering that my goal was to not put on weight over Christmas, then I have achieved that, but I do want to shed a few kilos so I have signed up again for Round 1 of 12WBT 2013. This time I'm going to stick closely to the meal plans as well as doing the exercise, all of the exercise this round. 


And of course I'll continue to update you as I go along.


Ps Finishing my 2nd Round of 12WBT

Exercise Stats - Week 7 12wbt

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This past week I fared a little better with exercise. New Years Eve and New Years day were out for me (a little too much champagne may have been had New Years Eve, but that is what the holiday is all about, isn't it?) but I pulled it together and managed to workout a total of 4 days this week. 

Sunday - 12wbt strength and toning video workout, full 50mins

Monday & Tuesday - nothing

Wednesday - Week 3 30 Day Shred DVD

Thursday - First day back at work after two weeks off. I had planned to work out once Nick got home but we had a small accident. Lulu loves standing and walking (while we hold her) & Thursday arvo she was holding onto a chair while standing & she fell & knocked her nose on  the chair on the way down. One nostril bled a lot & after 15 mins (Nick had arrived home in this time) it hadn't stopped so we all jumped in the car and raced to the ER. By the time we got there her little nose had stopped bleeding. We waited a few minutes in the waiting room without presenting at the counter & in that time a friend who is a doctor there spotted us & came over. He said she looked fine, no teeth were broken & that as her nose had stopped bleeding & as there is no history of clotting problems in our families we could go. Poor baby took quite a while to go to sleep that night, but is all better now. Needless to say there was no exercising & pizza was ordered for dinner.

Friday - I went for an early morning run, using interval trainer app. The outdoors smelt so fresh & it was cool (26 degrees). Loved it. Wondered why I hadn't gone running in the early morning in a while, but remembered that we had been staying up too late. 

Saturday - 12wbt Earn Your Burn cardio video - I struggled with this today, don't think I worked out to my full potential, but glad I did it.

How did you go with exercise this week? 

Poor effort in the Exercise Stats department

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Todd River as viewed on my Thursday morning run
As you may have guessed from the lack of exercise stats posts, my exercising has dropped off during December. I've managed only 3, sometimes 4 exercise days a week instead of the 12wbt required 6. Now that I have two weeks off work over Christmas, I am anticipating that my exercise schedule will pick up again. 

This week I tried the workout videos on 12wbt and they sure have increased the intensity of my workouts. I was sore all day Monday after the 'earn your burn' cardio video. Wednesday I did the 30 Day Shred video for a rest. Thursday I went for a run and Friday I tried the Legs, Chest, Back and Abs video. Lulu was due to wake from her nap in less than the allotted time for the video, so I just did the warm-up, first two sections and the abs section plus the cool down & I swear I am still a little sore today! 

Are you managing to exercise during the Christmas period? I swear if I was in a cold climate over Christmas I'd find it very hard to make time to exercise!

Exercise Stats - Week 2 12WBT

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Looking east at Mt Gillen from the Gosse St drain, Spencer Hill on right - Early Tuesday Morning



The scales may not have moved but I am getting fitter

Sunday - rest day. 

Monday - Exercised mid-morning, doing the C25k week 4 plus walk to, around and from town.

Tuesday - Up by 6:15am, starting with the 30 Day Shred week 1 plus extra toning exercises from 12WBT.

Wednesday - I downloaded interval timer (Thanks @nicolenoodles) and set up my own interval run - 5min warm up walk, 4x1min intervals where I can sprint, then jog then sprint/jog faster, then jog, followed by a 2min walking break. This repeats for 4 cycles then a 5min cool down. You can run to your own music too, which was nice. the app also gives you a stats update 15mins in telling you how far you've gone and your time per km. I paused the app before the cool down and did one set of the exercises the 12wbt set for today if I was doing exercises at home. I went for my run at 6am and came home to Lulu and Nick still sleeping. I have to say I was a little jealous.

Thursday - Did not feel like exercise at all. Forced myself to do Week 1 30 Day Shred after Nick finished work. Felt great after. 

Friday - Again did not fee up to doing yoga so had a coffee and played with the baby.

Saturday - Did Week 2 of 30 Day Shred for the first time in a long time. Felt good after. 

Exercise Stats - 12WBT Week 1

Uploaded from the Photobucket iPhone App
Spencer Hill on my run Monday night


Today is the end of week 1 of the 12 Week Body Transformation and I'm glad that today is a rest day. I exercised six days this week and I stuck to the food plan apart from yesterday, which was Nick's Christmas party. I may have gone a little over, but that was what, for me, doing this program was all about, learning more about what I'm eating so my good days count and I can have a day off here and there for Christmasy celebrations, without putting on weight. 

My exercise program for the week looked like this:

Monday - After Nick came home from work I went out and did week 2 of C25K, plus a 20 minute power walk. Plus 25 (each side) step ups and an Abs super set 

Tuesday - Up early to do 12WBT body toning and Ab workout program

Wednesday - Up early again to do week 3 C25K plus 25 (each side) step ups and an Abs super set. 

Thursday - Up early to do week 1 of 30 Day Shred. 

Friday - Up early to do yoga using the Pocket Yoga app as recommended by Bionic Briana

Saturday - Went to bed too late on Friday night and could not get going early, so around 8am I headed out with Lulu for a run, doing week 3 of C25K. Then Lulu & I walked into town, did a few chores while we were there and then walked home. 

If the hot weather that I have been bitching about on twitter continues next week, then I think I'll mix things up with a little aqua aerobics that my friend attended this week. 

Signing up for the 12WBT

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The Todd River on a morning run


Like last week, this week I managed only two days exercise, running on Thursday morning with Lulu in the pram & then doing the shred early on Friday morning. 

Yesterday I did my fitness test, getting ready for the 12 Week Body Transformation (12WBT). I was happy with my running result, 7min 13 sec for 1km, and my push up stats, 25 in 1 min, but my ab and stretch results need work. The fitness test is run every 4 weeks during the program. 

I can't tell you how excited I am to start this program. With menu plans that look a lot like food I want to eat, shopping lists and exercise plans, it is the program for me. A few of my friends are starting the program too, so we can keep each other motivated & spur each other on. Want to join us? You have until midnight tonight to sign up here.