Bump in the road

So this past week I've been sick, which means I haven't been able to exercise at all.  Any type of physical exertion would send me into a choking coughing fit.  At this point I'm a bit better, but still not really well. However, I did manage to lose another kg this week, or 2lbs.  I didn't eat well, but I also didn't eat crap or a lot. There were a few days I didn't eat much at all actually and this is probably what accounted for my loss.  I'm hoping to feel better soon, however as of Tuesday I'm watching a friends house/pets for nearly two weeks and wont have my home gym stuff available.  Depending on the weather I may get out for a walk or something, but I'm not sure what will happen. I imagine I'll be back to ground zero by the time I get to my elliptical again.  Which sucks, but I don't have many other options at this point.

So that's my update for this week, short and sweet.  Not a very good week, but I did manage a loss.

Sa

Week 1 success

So it's been a week since I posted here last and I have made some good changes and thus far, stuck to them.  I've been using mfp, and eating properly. I've also been using my new elliptical this week.  It's a lot harder than the ones I've used at the gym and my legs get tired so fast, but I've been pushing through, and true to my word I have been increasing my time, bit by bit.  I'm not sure why this one seems to been so much harder to move but I honestly feel like stopping after less than 2 minutes.  At this point I occasionally have to pause for a few seconds or go backwards for a different motion, but I figure this is better than stopping.  I have also been doing about 15 minutes worth of strength exercises after my cardio with 5lb weights I have an my own body weight. 

So this week my work has paid off.  I have lost nearly 4 lbs or 1.8kg since last Sunday.  I'm feeling pretty good about this, but I know this rate wont keep up.  Still, with the small amount of exercise I have managed, I have been successful and this is enough to keep me motivated to continue. 

Yay me! So, week 1 down and I have been true to my promises to myself.  I haven't even had one naughty thing this week (meaning chocolate or the like).

Sa

pathetic

So it's been 3 and a half months since I posted last. I've started school again, my final semester, and at times, working two part time jobs. Not much has changed. I've made a few good attempts but they only last a couple days.  I've had a few unpleasant wake up calls that are telling me it's time to really get serious.  Last week I bought an elliptical from my cousin for $100. It's a pretty good one too.  Due to my time constraints I have put my gym membership on hold because honestly, I just can't get there, so I'm going to focus on using the elliptical at least until I'm done with school.

So I've decided with Halloween behind us, and almost two months until Christmas, I can make a good start at getting back to it. Today I got on my new elliptical and went... and realized just how out of shape I was. After two minutes I wanted to stop. I didn't, but I wanted to so bad.  I paused twice, I had trouble breathing and I lasted ten minutes. Pitiful and embarrassing really. But it's a starting point again. Tomorrow, I will go for longer. Even if just a minute and every time after that a little bit longer again until I'm doing at least 30 minutes.  I may not get on there everyday, but I'm aiming for at least every other day at this point until I can get my endurance up again.

Besides this, bad food is my enemy. It's two faced. It pretends to be my friend and turns on me.  So, no more.  I know this is where most of my battle lies.  Being overwhelmed with school and assignments with working on top of this, I reach for comfort and while I'm reaching I think "don't do that, you know what it's going to do" and I put it in my mouth anyway.  Well no more.  Halloween candy is gone... I've told the others in my house not to buy junk food because they think I might like it.  I'm done.  I will not let myself fall back to where I was.  Really, I've only gained about 10 lbs, but I can feel in my body how it is. I've lost a lot of muscle and gain more fat and I need to reverse that pronto.

So, here is my pledge, I WILL workout at least every other day for increasing amounts of time each session until I can easily do 30 minutes on my elliptical.  I WILL add hand weights and body resistance exercises after I have done this.  I WILL NOT eat chips, muffins, chocolate, candies, fast food or deserts.  I WILL eat the serving sizes suggested, and not more. I WILL check in here at least once a week, even if no one is reading this (although, if anyone is, encouragement is very welcome).

Sa

Struggling

I'm struggling.

I'm struggling with food, with exercise, with body image, and yes, I know they're related, but it's a nasty cycle.  At first, it was due to being so busy with school and work, between the two I was around 70 hours per week, which left little time, or energy to do anything, and I think now I've fallen out of the habit.  I try, I'll go for a run, or go to the gym one day and eat well that day (I don't want it to be for nothing after all), but then the next day I blow any good I've done and get busy (or make excuses) and don't exercise again for a week... or more and the whole thing starts all over again.

I yell at myself, pissed off.  While I'm putting the naughty food in my mouth I think "I shouldn't be eating this" but I do it anyway :(  I don't know how to get my motivation back.  I get sad because I don't have what I wanted to have by this point in my life.  Yeah I'm working on it, but there are other things that I really want as well, namely a family of my own, but it doesn't look like this is going to happen any time in the near future either.... so I get more sad, and eat crap to make myself feel better, which actually just makes me feel worse and then I think that I'm going to get fat again and to STOP EATING THAT!!! but it doesn't work.

I did quick start a couple months ago with great success and good results, I thought it would help me to reset my brain and get back on track with eating right, and it did, but not for long, so now I feel lost and helpless, even though I know I'm really the only one who can control what I eat and how much I move, but somehow my brain is stuck.  I don't know how to get it unstuck for more than a few days. :(


Sa

A delicious sweet loaf. Grain free Pear and Raspberry loaf!

Grain free pear and raspberry bread.

Yummy! 

1 cup of desiccated coconut

1 cup of almond flour and 1 tablespoon

1/4 cup of arrowroot flour ( tapioca flour)

4 tsp baking powder 

2 tablespoons LSA mix

3 eggs

2 tablespoons coconut oil

1/3 cup of b grade Maple syrup 

Cinnamon ground to taste

1 ripe but not over ripe pear ( grated)

1 cup frozen raspberries

Pre heat the oven to 220c. 

Combine all the dry ingredients in a bowl. 

 Add eggs, oil, maple syrup and grate pear into the mixture.  

Add raspberries last and fold in. 

Pour mixture in to a lined loaf tin.  Dribble a little extra maple syrup over to glaze.

Turn oven down to 200c . Put in the oven. 

 Cook for 35 mins then bump heat back up to 230c. Once the loaf is firm and brown ( about 10mins) remove and allow to cool in the pan for 25mins. 

Slice ! This loaf can be toasted and is delicious when slathered in butter! Yum! 

Why hello there little blog!

Well it has been a long time since we posted on here. But soooo much has even going on. As you can see by the last post on here by ' Sa ' she is back in Canadian territory. I'm still down under, doing my thing. Since my last post lots has happened. I have changed from working part time to working full time as a store manager, as well as being a full time mum and wife. It has been a bit of an adjustment, but we are getting on pretty ok. My fitness dropped off a bit in the adjustment to working full time, but I still have managed to achieve many of my fitness goals.

* August 2012 - I ran my first ever 10k race. It wasn't fast but I did it. 1:08:55 was my time. And I was pretty stoked to have completed it so strongly. Having never actually run that distance before.

* January 2013 - I rocked up for my 3rd Australia Day fun run and knocked almost 8 minutes off my time from last year! I was pretty damn happy about that. It was odd though running it without Melissa though.

March 2013 - I competed in the Magnetic island "dirty weekend", Adventurethon.
( http://www.adventurethon.com.au ) I competed in the " Taste of adventurethon" which involved a 1 k kayak ( I had to learn how to kayak! ) a 10k bike ride and a 2.4 k " run". I had an amazing time, a few hic ups but I finished in exactly the time I was hoping for. 1:44:35. (I wanted less then 1:45:00) I had some bike related technical issues. Lol but I will be back next year to better my time!

I'm hoping to compete in another upcoming adventerthon event in July. The national challenge.
Really need to get my bum into gear for that one! And repeat my 10k event in August.

My diet has changed somewhat too. I have take to primal eating and have really noticed a difference in myself from this. Grains and processed foods haven't place in my diet anymore. I have definitely noticed the difference. I'm planing to blog more often. I want to share and journal my primal fitness journey...

So little blog...I'm back.:) no excuses.

Hello again

So here I am again, 'round the other side of the world.  No gym membership and little motivation.  The 5 months stuck in one place weighing on me.  All the effort, all the workouts and proper eating seem pointless. I'm back for good this time. Sadly.  Tuition at 3x that of a local student began to get a little too expensive.  Looking for a job now, and trying to organize finishing school here, but it doesn't appear easy.  I've been trying to run, but I've been booted back to the first week of c25k, and my Mom's bought me a group of bootcamp classes which I begin tonight.

I don't really want to be here, but sadly it's out of my control.  I'm trying to eat pretty well, which is difficult when you just get back to where there are lots of delicious things you haven't had in a long time.

Not sure what else to say right now.  I hope this boot camp can help me get over this hump because it's so frustrating when you're doing all the right things but not getting the results.



Sa

frustration

So, it's been a very long time since I've posted. I know this.  I've been feeling very VERY frustrated.  I've been stalled out for a MONTH, fluctuating within 500 grams (or 1 lb) every time I weigh.  I have lost a small amount of centimetres.  I've been eating properly and working out regularly and yet still stalled.  I even increased my calories in case that was the reason (about a week ago) and no results from that yet.  Even before I stalled out I was feeling like a failure even when I was succeeding. It's very difficult when you're doing nearly exactly the same thing as someone else and they're results are so much better.
Honestly I often feel like giving up.  What's the point of all my efforts if I'm getting NO results anymore?  The wind is seriously coming out of my sails and I feel like I'm just drifting.  I'm working hard and nothing is coming of it.  I've thought about stopping counting my calories, as when we lost weight the last time we didn't count, and it seemed to come off easily then, so I don't know if I'm too focused on that or what.
I've also considered stopping running.  I feel frustrated with that as well.  Yesterday morning, got up before 6am to go for a run. I honestly ran for about a minute and realised I didn't have it in me.  Talk about frustrating. When I run with Melanie, I feel like I hold her back. She runs at a faster pace and can run for longer than I can.  So either I'm holding her back, or I feel pushed TOO much (not intentionally by her, more of my own need to try to keep up). Then I feel pissed off that I can't.
So I don't know anymore.
That's it for today.

Sa

Great weather for ducks....?

I don't think so. We have had some seriously wet weather In my part of the world these last few days. the wet season seemed to have had a rather later start then usual. But early hours of this morning brought a large monsoonal low over us and with it a so called "mini tornado". Tornadoes are not something that we usually see in this part of the world, though we do have lots of pretty scary weather. Unfortunately along with this low it brought some seriously unexpected weather. Parts of my City have been devastated by this "Tornado" and it came without warning, in the very early hours of the morning when no-one expected it.

So many families live in this area. It is just 5 minutes drive form my own home.  Houses lost their roof, Families lives and belongings ripped out from under them.  Some while they lay sleeping in their beds. So tonight while your all cosy in your beds. Please spare a though and a little prayer for these families.

I drove through this area later in the day to go check on a good friend who wasn't answering her phone, And the disaster that I seen just rendered me speechless.

Someone's roof.

My girlfriend and her family live just near here.

A home destroyed.

Unexpected Chaos.

An evacuation centre has been set up near this area, And SO many people have just dug deep and got in to help clean up. The weather is still expected to be horrid, and we are still on a sever weather warning. Hopefully the worse is over though.

Looking at this map..there is still a lot of nasty weather to come.

Edited to add this link to another video.

Till next time.

Update....again. lol

So I have been totally slack updating this...But on and up note I am loving the 8 week challenge and have been pushed beyond my comfort zone. boot camp was AMAZING! I really enjoyed it. it was totally worth the 5 am wake up. haha! I ran on sand, almost fell out of a kayak and ran carrying Jerry cans full of water. It hurt.A Lot.  

After I cooled down. My Pink Do Life Shirt made a debut!

So After some careful thought I decided not to follow the food plan that they supplied. I know that within myself that I would not stick to it. So I have just continued to count my calories and log them using My Fitness Pal. I know I can not stick to a chicken and veggie diet. Im a red meat girl. But I have lost pretty stead since both on the scales and Measurements. I have added Protein shakes back to my daily diet too. Especially as part of my workout recovery.

Since my Last update I have also hit 20 lbs ( that is almost 10kg) lost so far!! I can really see the difference too. Ad my clothes are showing it too!

8 Jan 2012

4 March 2012

On the running front...I did C25k Week 5 day 3 today!!! 21 minutes of NON STOP RUNNING!!!!! I cold not believe that I actually did it!! I was a little bit scared of it to be honest. But today I just didn't stop after my first 8 minute run and just kept at it. I was so happy at my 20 min mark...I just kept going!! I finished off with a couple of shorter intervals. I finally feel like a popper runner. *Happy Sigh*


Things around here have been crazy with work, Kids, Sa at uni and general life.But We are feeling good and like we are back on track. Im on holidays form work in just over a week, and Im REALLY looking forward to it. really will try to update here more. I know Sa will Likely be along to update too.

Till nest time Little blog,

A long awaited update...:)

Well peeps, I know it has been awhile between updates. So I thought I would wander by to do one. so my weight loss journey has been successful so far. I'm really happy with how things are going. Im down 8 kg (18lbs, for you non metric folk) so far and exercise is on track!

But today...I started the 8 week challenge at our gym. 8 weeks of gut busting,  supplements ( a new lean chicken and salads- Im sorry I love my steak!!  So at this stage I plan to cut night carbs, Increase my protein and introduce some supplements into my day as well. The workouts will step up a notch too.
 
I'm starting this at 85.5kg and looking to lose at least 10-15kg out of this process. It will be full on and intense. But I want to make it worthwhile. It is ONLY 8 weeks. I want to challenge myself and be fitter at the end of this. Im VERY Excited about it!!

Tomorrow is my first ever "Bootcamp". Im not afraid to admit...Im terrified. Eeeep. Another new thing for me. But Im gonna give it all I got.  So Im sure the following weeks will be full of exciting updates and info. will try to get some new Pictures up too.  i WILL get here more often...I know i have dropped the ball. But hey..Im here now. ;)

What doesn't kill us makes us stronger...Right?!

week 7

Week 7 was mainly about trying new foods and things like that. I have tried many many new things in the past few years and at this point have tried everything new that I'm willing to. So I haven't really participated this week, but I thought I'd add in my usual stuff anyways.

Push ups Last week 30!!! Didn’t do them this week

Intermediate/Advanced:

Monday: rest/ill

Tuesday: rest/ill

Wednesday: work high activity, 42 mins 5km run

Thursday: 50 mins Jillian Michaels trouble zones circuit video.

Friday: 4.12 km in 35 mins run 1.2 km 5 min bike 10 min weights =50

Saturday: ill

Sunday: 4.13km run 35 min, 50 mins weights, 11 min bike=96

Sunday after my run. I felt like I was going to die!

Total minutes = 238

Lost .6 kg on 06/02/12 Lost 1kg 13/02/12 (total 1.6kg) Gain 20/02/12 0.3kg (was throwing up night before previous weigh in and ate 500 calories that day) (Monday in weigh in)

I started week 4 of C25K this week. 2 3 min runs, 2 5 min runs. I can do the first three intervals no problem but I struggle around halfway through the last interval.

I also started back at uni today, so back to studying and fun fun fun. (notice the sarcasm). That is all for today.

Mel's week 6 Challange..and Update!

 So this week has been a tough one for me. I have been full on at work and at home. I gave blood again on Monday, but this time did my first PLASMA donation ( I donate to Australian Red Cross for the record. It is Illegal to be paid for this donation in Australia)! Which I have to say was kinda weird and somewhat educational! I have a somewhat rarer blood type ( Ab+), so I am a great choice for a plasma donor. I also learnt that while plasma generally is a bright yellow colour,  mine looks more like a darker yellow/olive greenish ( due to my birth control apparently). haha  Sketchy. So while this meant I had to rest up for Monday, it has not slowed me down workout wise at all!
Later in the week I was feeling pretty run down. I had two long shifts (one late night) this week back to back and on top of working out and home commitments I was feeling a bit burnt out. But I rested up Friday night. Pumped an extra dose of Vit b6 sups on Saturday. And I was good as gold. 


been working hard at getting in my net calories too. Some days ahve been harder then others. i struggle to cover what Im burning off. 


But Now Onto the Challenge!

WEEK SIX CHALLENGES:


Focus on your excuses again. Write them down and defeat them. 
 -Work: Been working out BEFORE. And If not before. Getting it in at night. :) 

 Commit to exercising all seven days even if it's just active recovery.

-  6/7 this week due to plasma Donation. But Im pretty happy.

Get outside the box. One day, do an exercise routine you've NEVER done. Go to Zumba, try a swim class, go rollerblading. It doesn't matter what it is, but give it your all and push hard.

- Got this one done by chance!!  Thursday's Light and Lo class = Surprise circuit class! ZOMG, That Instructor is TERRIBLE!! 

Surprise Circuit we walked into!

Intermediate-Advanced: Do your scheduled routine but add a workout from your partner. 
 - Regular workout CHECK! Late Night extra Run CHECK! Workout from Buddy...Um. No. But we did convince each other to NOT chicken out of the Circuit class. So that Counts ...right?

Message your partner telling them to give you an assignment.
Stay connected with your partner.

- Melissa And I check in with each other daily ( living together it is rather handy!)  But we always make sure that we are not over doing it and Push each other when we need it. :)



Send the Men in Black to my apartment to zap out the Super Bowl. Do not want to remember.

"It was a bad bad dream, Superbowl hasn't been played. In fact the game was cancelled. Due to a Pocket of Swamp gas exploding and knocking out the Satellites."

Push hard, guys. We have to stick with it even when it's getting monotonous. 

After the Class On Thursday.

Work Out breakdown for this week!: 

Monday: Plasma

Tuesday: Run (treadmill) - 34 mins 4.03k. Weights 35 mins, Bike- 7 mins. 1.85k

Wednesday: Outdoor run!! 5 k - 37mins ( 07:24 pace)

Thrsday: Surprise circuit Class- 65 mins 

Friday: Treadmill run - 4.22k  35 mins. Stationary bike -3.59k 9;10 min.

Saturday: Bike- 8.56k  20mins. Body balance class -55 mins.

Sunday: Run- 35mins - 4.52 k , Weights- 55mins - Bike 13 mins. 5.48k

Total: 400 mins!!

Push Ups- No idea how many. Just kept going till I couldn't do any more. 

Till next week Do lifers! 

Sa's week 6, 12 week challenge

So here is my week 6. Half way though and I'm feeling good and way more active. Building up my endurance and getting out to classes.

This week, we went to go to our usual Tuesday class on Thursday morning, and not only was the instructor different (sadly) but she had changed the class to a circuit class. Here's our something new and different! We haven't done one of these before and it nearly KILLED me! I got through it well, but for the next 3 days my calves were so tight and sore it was painful to walk. It's only just let up recently.

Identify your biggest excuse:

-I'm tired.

Conquered

Getting out and just doing it gives me more energy and more desire to keep going. Awesome run on affect.

I'm not pushing myself 7 days. My body needs at least one day of rest, and I'm giving it that. If I don't, I will wear myself out and make myself sick. I'm not willing to do that. So I WILL have a rest day.

Push ups

Last week 24 This week 30!!! Which btw, is twice as many as week 1.

Intermediate/Advanced:

Monday: rest

Tuesday:34 min 3.86 km. 35 strength 5 bike 1.4km =69 mins

Wednesday: (high activity work) Mowed lawn for 60 mins

Thursday: Light and lo? No, Surprise Circuit class!! Guess that fulfils our something new requirement. 65 mins

Friday: 4km 35 mins run. 2 km 5 min bike =40 mins

Saturday: 8.7km bike in 20 mins, 60 mins body balance = 80 mins

Sunday: 4.14km 35 mins run, 5.12km 13 mins bike, 50 mins strength =98 minutes

Total minutes = 407 minutes!!!

Also, I only have one pic this week, Just see the previous blog, it's up there.

Lost .6 kg on 06/02/12 (Monday is weigh in)

Update

Hello. It's been a while since I posted other than part of the 12 week challenge, so I thought I would.

Since Jan 1st, I have lost 12lbs (as of mon jan 6th), feeling better about myself and working on running. As you know we've been working on the couch to 5km again. I am currently on week 3, which is 90 seconds of run, 90 sec walk, 3 min run, 3 min walk repeat. Some days I get through this ok, and some days I struggle. Here's a pic of me after my last run Friday. (please excuse the sports bra peeking out the side).

I ran hard and did over 4km in 35 mins, which is a LOT for me (my 4.5km was 39 mins for the fun run). The picture does not clearly show just how red my face was and the sweat dripping off me.

Anyway, it's going to be a few more runs before I can move up to the next week, which is 3 mins then 5 mins run. I'm not quite ready for that yet. I haven't had side stitches in a few runs, I seem to have been able to rewire my breathing without thinking too much except for right at the beginning of trying to fix the issue. Also, my knee is not too bad as of late. I've been icing it as soon as I can afterwards and it seems to be helping.

We have been counting calories for a month now, and it's going pretty well. I don't so much like rest days though. I always feel like I'm not going to have enough to eat.

We've also been doing more classes. We're going to a light and low class, which is really neither, and have been to pump and zumba and a surprise circuit class (was meant to be light and low). I think we've been doing really well with eating and being active and I'm happy with my running improvements. I feel like my endurance is slowly increasing and I don't always feel like I'm going to die if I run for 3 minutes straight. YAY.

That's all for now.

Mel's week 5 Do Life challenge post.

It has been a good week work out wise. And even my running has been on track!


But now for my submission.

1 Month Goals:

·       Eat well - cut down on processed foods

·       Lose 8 kg

·       Exercise at least 4 times a week

·       Drink at least 2 litres of water

·       5k in  40 mins

How did I go???:

·       Eat well - cut down on processed foods: Mostly a success. I have opted for a healthy frozen meals instead of Fast Food on days I have been at work all day. So that is a Win! Generally my food choices have been great!

·       Lose 8 kg - I have lost 6kg ( 13lbs). So perhaps I was a little Ambitious but I am happy with my results.

·       Exercise at least 4 times a week:  Most weeks It has easily been 4-6 times a week. So Im thrilled with this!

·       Drink at least 2 litres of water: Judging by the overwhelming need to pee a million times a day..This has been a success too!

·       5k in 40 mins: Yep and yep! Both on the road and In the fun run. Im currently doing c25k and did 4.3k in 34 mins today. So Im well and truly on track there!

Push ups:43 

Best plank effort was :1 minute 8 seconds.

My New goals:

• Continue to eat well and track my food.
• Lose 6 kg this month. 
• Continue the C25k running program!
• Run 5k in less than 35 minutes. 
• Cook some more fun and healthy meals for the family.

Push up goal: 60
Plank goal:1 min 20 sec.

I didn't send my Buddy a workout. But At the gym today we did shake things up a bit. I had us doing 2 x 20 crunches with a medicine ball ( with a person standing on the feet) and rotate out with our friend Kelly.  One of us Crunched whilst the other Did Jumping Jacks x 20 and Push ups x10 and repeat.  We switched out till all of us had done each station.  


Jumping Jacks this week, I managed 150 - will try To squeeze in some more this afternoon to finish them up! 


Really enjoying thee challenges so far!!

My activity for the week was:

Monday: Serious housework 120 mins
Tuesday: Light and Lo - 70 mins
Wednesday: Run 34 mins  4.03 k
Thursday: rest Day
Friday: Run 34 mins and 4.07 k , bike 9:33 4:16 km and 35 mins of Weights. 
Saturday :worked all day - rest day.  
Sunday: Run 34 Mins running -4.3 k, 45 mins Strength and weights.

 
= 381.5 mins of exercise this week!

Sa's week five 12 week challenge

There are no real flashy pictures this week or anything. This week is pretty simple. I was ill for a few days which meant not much activity. Actually I think I had over done it, because after a day of real rest and a good nights sleep I felt 90% better.

Also, when on the bike on Saturday, sitting just in front of the glass door of the class room who were doing pump, I see this....

Sorry but I couldn't resist taking a photo... Who wears a thong to a pump class? Really? Really?

So here's this weeks challenge

Five quantifiable goals reassessed at week 5

· No more junk food. Chips, chocolate, cookies are my downfall

-This has been going pretty well. Have found alternatives such as weight watchers potato crisp things that are less than 100 calories per packet and frozen yoghurt bars which are 75ish calories…things like that, makes me feel like I’m not missing out on the yummy stuff

This goal I think I'm going to nix, as I'm doing so well I don't think it needs to be a goal any more.

· run/jog 3 x/week

-For the most part this has been accomplished. This week I’ve been ill so I hadn’t run as much as I’d have liked. I’m still striving to do this.

· Drink more than 3 bottles (600mls each) of water/day

-drinking 3 ½-5 bottles (depending on activity level) every day

This goal is going well too. Now this is my new norm, so I'm removing this as a goal too.

· Improve my 5km a little time every time I do it

-this has been reassessed as we began to do c25k and are not actually running 5km for the most part. We are running the program which is between 26-30some minutes (I’ve been running at least 30 mins). My goal now is to increase endurance and progress through the weeks of the program, 2 weeks /week if that makes sense. I know it will take me some time to be able to run the distance so I allow for longer time to adjust before moving up.

· Get out more with the kids walking (at least once a week)

-plans to do this Friday …DONE and continuing, although with the loads of rain we’ve had it’s a bit difficult sometimes.

NEW WEEK 5 GOALS

1. run/jog 3x per week continuing goal

2. 5 km changed to building endurance during my c25k. By March I'd like to be starting week 5 of the program.

3. Getting out more often (1/week) with kids. This is weather dependant and sometimes not applicable.

4. (NEW GOAL) lose 10 lbs between Feb 1st and March 1st.

5. Be able to do 35 pushups at a time by March 1st

Push ups

Last week 22 This week 24

Intermediate/Advanced:

Monday: 90 mins heavy cleaning (The type that makes you sweat)

Tuesday: light and lo class 70 minutes (INTENSE) (32 jumping Jacks)

Wednesday: (high activity work)

Thursday: (high activity work) , ill

Friday: Ill

Saturday: 35 mins 8.5km cycling, 35 mins weights =70 minutes

Sunday: 3.47km 30 mins, 45 min strength including 120 jumping jacks =75 mins

Total minutes = 305

Total jumping jacks = 152 (sorry I just couldn't get them all in)

Mel and Sa's Week 4 12 week challenge

So this week, since it's 'buddies' week, we're doing one blog entry, and each adding our own bit.

So our activity has been pretty well the same this week.

Push Ups. Last week (sa)22, (mel)30 this week (sa)20, (mel) 40

Intermediate/Advanced:

Monday: (sa)jog 3.32 in 30 mins, (mel)jog 3.55 in 30 mins

Tuesday: (both)light and lo class 75 minutes (INTENSE)

Wednesday: (sa) (high activity work) 1 km in 7 mins to bus stop

Thursday: (sa)4.5 km in 39 mins, (mel)4.5km in 37 minutes

Before the race

Mel's Time

Sa's Time

After the race ( Nevermind the half naked dude between us! Awkward!!)

Friday:rest

Saturday: (both) Pump class 60 minutes, Zumba 60 minutes. =120

Before Two classes

After Two classes

Sunday: (sa)30 min, 3.44km, (mel)30 mins, 3.7km 45 mins weights =75

Weekly Total =346 minutes

4 Things that impressed me this week about SuperSa,By Sunshine/Mel

1.Pushed beyond her struggles ( Running - stitch/sore knees and back) to continue running.
2. Eating well and even trying new things! *yay*
3. Improved her Fun run time on last year by 2 minutes!
4. Puts up with My crazy desire to run ( and tags along too) and even crazier ideas like doing two classes at the gym Back to back.

Why I think SuperSa should Win, By Sunshine:

Melissa has not ever really shown any desire to run, it wasn't anything that she thought that she would be able to do. She has been running with me now since I started on this crazy quest. She extends herself through the pain of sore knees and most recently Stitches in her side , and the heat and humidity of running "fun runs" on hot and muggy Australian summer days. She pushes her self above her limits when I suggest doing crazy things that she isn't always sure she can do. Saturday, I decided I was going to do 2 classes. Back to back. A "Pump/weights" class followed right up with a Zumba class. She was doubtful about doing them, but still came and rocked it out. It had been tough, But she finished both classes, even though she was well and truely out of energy. Her determination to succeed in-spite of maybe not being the fastest runner or being within her comfort zone inspires me to push myself just that little bit more. She is rockin!

Why Sunshine should win this weeks challenge.

Like a lot of us, for many years Sunshine struggled with her weight. After her third child she was at her biggest and unhappy within herself. When he was about one and a half, she decided it was time to do something about it, and she was serious. She joined a women’s health centre, which helped her drastically change her diet and get her started on circuit workouts. She was dedicated and began to succeed. She joined a regular gym as well and began working out there on her own and doing classes. From her dedication, change of diet and lifestyle and without use of commercially pushed weight loss products she was greatly successful! Sunshine lost a whopping 53.5 kg or 117 lbs in about 12 months through pure hard work. Now during this time she inspired many people, myself included, to change their lifestyle and get healthy. After reaching her goal weight, she even went and began working at the weight loss centre she started her journey at. With her before and after pictures on the wall, she helped many women begin their own healthy lives, and they knew she had been there and if she could do it, they could do it.

With Sunshine as my workout buddy, she always pushes me to go just a little further than I’d do myself. “just a little further Sa, just run to that tree, just to that pole, to that car”. She’s supportive and encouraging and I couldn’t ask for a better workout partner. If I have an issue (back pain, stitches, knee pain) she looks into what could help me with it. I honestly know that without her, I’d still be in size 22 sitting on the couch watching the world go by around me.

Even though we may have slipped a little through a very rough year, we’ve both got back on it and are working hard to get back to ourselves. Our healthy selves.

4 things that impressed me this week about Sunshine

1. Encouraging work mates to participate in a race when they wouldn’t have on their own.

2. Beating her own time from last year by 4 minutes at the fun run!! AWESOMENESS!!

3. Suggesting we do BOTH Pump AND zumba, right after each other. Perhaps insanity

4. Constantly having a positive and can do attitude even when she looks like she’s pushed herself within an inch of death after a workout!

Basically, Sunshine is a positive inspiring woman who deserves to win, perhaps she hasn’t inspired as many people as Mr. Ben here, but there are many many people whose lives are better because of her.

By, Sa

Aussie day Fun run- Mel.

So we ran it again this year and I was very happy with my progress on last year!! I had roped Sa in again as well as some co-workers. All I wanted to do was finish it in better time than last year. That was my goal. And I DID! Ran it in 41:44 last year. This year it was 37:42. 4 Minutes better than last year! Not massive difference, But we have been back on track less than a month so I thrilled enough.

2012 Aussie day Fun run - Mel

It was a very over cast day and it had rained all night so I was happy enough to get up to dry skies, even if it was cloudy.It was meant to rain, but the rain held off and it meant the Sun wasn't beating down on us either.  It was a little muggy but It was a rather comfortable 27c.  We have been training for this so we were super keen. I had planned to run even if it was raining. I had been looking forward to it it.

I have to say I have really started to enjoy running and have decided to do the upcoming Mother's day ( May) run too. So hopefully by then my speed and Endurance will have built up! I never really thought I would or could be a runner. But I hope that by the end Of the year I will be both.

Fun Run

Again I say there was really nothing FUN about this run.... but I did it, and in two minutes less than last year's time to boot. WITH knee pain, a pita knee brace that kept pinching and bunching and side stitches, by slightly more than two minutes!

I know some of you may think "What?? Nearly 40 minutes to run 4.5 km's? I could do it in half the time!" I am not a runner. I'm trying to be, but I'm at the start of my running and simply unable to run more than a few minutes at a time. I do believe I ran about half the time, and my previous time for this race was 41:44 or something. My normal 5km time is closer to 45mins, so I feel like I accomplished a lot and am proud of myself.

I am absolutely exhausted though. It felt like a hell of a lot of effort and really tired me out. (It's the next day and I'm still pooped!) I was really irritated because when I crossed the line, they did not have the tickets with your place on them. Which means that when the results are posted, I will not be accurately placed at all. It likely doesn't matter to most people, but for me, it would have been nice to see the improvement and my accomplishment from the year before.

Anyways, today I am resting, possibly doing a walk later, but I seriously feel like I need the rest today. My rest day which was Wednesday was actually full on at kindy and then running to the bus stop a km away, and I was still sore from the day before at light and low class.

Last week after my weigh in on Monday, I weighed again on Wedesday and had lost about 0.3kg, then weighed again on Friday and had lost a whole 1.1 kg (in those two days). by the time my weigh in on Monday happened again, I was up again by 0.5 kg. This is why I weigh in once a week and not more. I had done nothing to have my weight increase between Friday and Monday and yet it did. I would have been perfectly happy with the 1kg weight loss from Monday to Monday if I were not aware of the half a kg fluctuation in between. I don't get it. So this week I'm waiting until Monday again. I'd rather see a little number going down than a big number go down then go up again.

Well, I shall go for now, this week's challenge is a 'buddy' challenge so I will add the pics of Melanie and I at the fun run in that thread.