Monday, 31 March 2014

ASN 10 week challenge update #10 - Officially Half way through!

Monday Morning ALREADY!!!??? Seriously, the weekends go so fast. Sorry for not blogging yesterday, sometimes I simply, just, 'can't be bothered'! Anyway.... Its here now :) And so is the craziness of the last week of school and then the real fun begins. Keeping the children occupied for 2 weeks over the Easter/Harbour festival period.

OMG, think of all those Easter eggs! I love Easter chocolate and I have mentioned to the Easter bunny that just because I'm on a challenge, DOES NOT mean I don't get a visit from him ;P That brings me to my first confession of last week :( As I hate getting in late and being left with all the 'crumbs' of Easter eggs/bunnies, I did Lilli's shopping early. She only gets a few select ones and a DVD to make up for the 'lack' of chocolate. She has a sweet tooth, just like her Mummy! (poor kid)! Anyway Sunday night, I was craving something sweet. Like it was insane! I even asked Adam to drive to the shop just for 1 little chocolate! He refused! :( Anyway, light bulb moment! 'Easter Bunny' had hidden Lilli's eggs in the top of the cupboard!! The white Lindt bunny was calling me! 'Eat me!' Anyway, in previous years if I had a craving like that, I would have eaten the whole lot of that little white bunny and some! But this year, I only left the bunny without ears! Yes, just the ears (and they were little ears)! I know, I even surprised myself! Needless to say that I shipped that bag of Easter goodies off to Mum's place without a second thought (After I had replaced the Lindt bunny)! I did it that quick I forgot to take a pic of the 'Earless Rabbit'!

I set a goal for myself this week! It was to NOT eat a meal out! Although I always make a healthy choice (Salads with minimal dressing, sushi, salmon and veges, etc). I just wanted to challenge myself, as once a week, Teags and I normally have lunch somewhere. Safe to say I smashed that goal! All meals were made and eaten at home :) Yay!

So.... here we go. The week in pictures ;P

Sunday was rest day (it almost always is)! Breakfast (before the bunny ears) - Wholemeal toast, avocado, egg, tomato, wilted spinach and feta cheese.
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Monday Pt included Chest, Triceps and some good ol' legs! Good session - burnt 511 calories in the hour!
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Home to get some dinner sorted as Adam is on nighshift for shutdown still and cause Monday arvs are crazy busy in this house! School pick up, tennis, home for dinner and back out to Punchfit! So 'Spaghetti and Meatballs' it was :) I'd be lying if I told you I remember what I put in them but I'll give it a go :)
Pork mince
Tamari sauce (similar to soy)
And a little chuck of Feta right in the middle of the meatball
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You can do them in the frypan with a little spray or small bit of Olive oil or bake them in the oven. Serve with 'slim' (carbless) noodles and that way you don't feel like you are missing out on the 'Spaghetti'! I added a teeny bit of Tamari sauce to the finished dish just for that 'sauce' feeling!

My breakfast - banana pancakes and as I prepared and cooked dinner early, I got to try the meatballs for Lunch with greens and brown rice!
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Monday night, like usual finished with a Punchfit session at Get Fit Gladstone! Another good calorie burn @ 589 :)

Tuesday started with a fasted walk ...... Slack with pics and not the best 'timing' for food today as we had a newborn session and they are 'unpredictable' with timing. So I ate good food just at the wrong times. And because we have to have a pic from the day, you have 2 of me (well part of me) working with Baby C and his adoring big sister! He's awesome :)
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Chucked in a shoulders and abs session downstairs on Tuesday afternoon :)
Upright rows - 10kg DB x 10 reps x 4 sets
Weighted Sit ups - 7.5kg x 20 reps x 4 sets
Shoulder Press - 5kg DB x 15 reps x 4 sets
Plank with Knee Taps - 30 reps x 4 sets
Side Arm Raisers - 5kg DB x 15 reps x 4 sets
Obliques Twists - 7.5kg x 30 reps x 4 sets
Front Arm Raisers - 5kg DB x 20 reps x 4 sets
Crunches - 30 reps x 4 sets
Tank Toners - 3kg DB x 20 reps x 4 sets
Knees to ball - 30 reps x 4 sets

Wednesday I was definately on 'Struggle street'! Nothing wanted to move, I was lacking energy and I didn't want to do anything but I dragged my butt up out of bed and JUST managed to walk out 20 minutes on the treadmill (I'm telling you, it was tough)! So upstairs for breakfast and hoping that a green tea and some 'superfoods' would give me a bit of 'something', ANYTHING! It didn't! I normally do a weights session on Wednesday morning but that didn't happen. Oh well, we all need a break now and then.
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Wednesday Lunch was a Ham and Egg salad. I also managed to get myself to my normal HIIT class and so glad I did, It was crazy and fun at the same time! 340 Calories in 40 Mins! Pretty good for having no energy! Finished the day off with some yummy dinner! Kanga burgers on wilted spinach, grilled sweet potato, topped with asparagus spears and a side of greens :)
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Thursday.... Raining still!!! And oh so lazy!!! But off to PT for Back, Biceps and Legs... and Struggle again! Never heard Stacy say 'Come on Lis' so many times in the last 6mths as I did today!!! But I pushed through and finished it off! Home for a shower and some 'Lazy' mis-matched clothes!
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Lunch and a midday movie on the couch :)
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Headed to Punch that night for some more 'touture' but got through that as well! Sometimes, I'm stronger than I think! And sometimes, I'm just being a 'Princess'! Pretty sure today was one of THOSE days (Well, it's kinda been one of 'those' weeks) ;P

Friday.... Woke up feeling.... The same as Tues, Wed, Thurs. LOL (You thought I was going to say, 'Woke up feeling full of energy') Nope, not happening! Still got 20 minutes fasted cardio out on the treadmill. And.... that was it ALL day. I came to the conclusion that if I needed a 'rest'! So made some yummy healthy breakfast!
Green Tea, Protein shake, Wholemeal toast with ABC spread, 1/2 banana and 10 almonds!!!
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Then pretty much hung around home, caught up on washing and housework. And 'Flexed it Friday'! (There is an ASN Challengers page on FB and Fridays are for posting a picture of 'Flexing').... This was my first ever Flex post.... I'm seeing a tiny Bicep bump! Winning!
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Saturday Morning I woke aaaaannnnnnndddddd I felt great!!! Went for a fasted treadmill walk for 45 mins! Yay, made up for one of those crappy days!

Awesome green breakfast smoothie to start the day!
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Yummy lunch...
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Then off to ASN Bootcamp session #3 at Crossfit Gladstone!! Although I did one of the beginners sessions last Saturday, I was... well... a little nervous still! Thanks to the team at Crossfit Gladstone for an AWESOME session! Love it! Busted blisters and all!!! (I think I am addicted) And to the ASN team for organising another testing bootcamp for us challengers!
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Home for some Protein and Greens for dinner!!! This is also the app that I use EVERYDAY to track what I eat! It's great and i think i'd be lost without it!
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I was feeling a little 'Off' in the tummy after dinner so a nice cup of my new tea did the trick!
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Sunday was all about 'REST' hence the reason this blog post is late ;P So a nice afternoon at the beach with 4 of my all time fave people! Some fresh air, sand, blue skies, and water. Feeling much more grounded than I did all week :)
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Dinner was Chicken and some grilled greens!
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Which brings us to Today!!! I went to PT this morning and had my fortnightly weigh in! And it looks like i'll be setting some new goals for this challenge as this morning, I just smashed 2 off my list! I am now finally at PRE BABY weight - 64.4kgs! And under 20% Body fat... sitting at 18.2%!! It was a shock but i'll take it! ;p I also lost another 5cm all over :)

So in 18 months, I have slowly, and most importantly, doing it the healthy way.. lost a total of 20.1 Kilos. 16% body fat and approx 80cm off my entire body!!! Thank you to all who have supported me thoughtout the last 18 months! It has been a long road but I have reached so many of my goals! The only one left is that dreaded unassisted chin up!!!! Don't worry, I'm working on it! I promise that by the end of this 10 weeks... I WILL do that chin up if it kills me!!!

Have a fantastic week and I hope to see you all back here next Sunday! :)

Sunday, 23 March 2014

ASN 10 week challenge update #9 - About to head into the 'Half way' week!!! #5 already!

Happy Sunday all.... Hope you've all had a great weekend :)

I don't know about all of you (I say that, like I have 1000 followers ;p... LOL) but I find that when Sunday gets here, I just want something easy for dinner! No bloody hot roasts in this house, you can be sure of that unless I'm trying to 'impress' someone.... But who am I trying to kid, I never get visitors so we're all good. Quick and easy Sunday dinners are the way to go.

So instead of take away and to keep it Healthy and 'clean' my 'go-to' Sunday dinner is usually and omlette packed with protein and greens :)
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Monday, PT full body work out :) 536 Calories burnt (Thank goodness! I missed boxing and had too much of a 'cheat' afternoon) :( Anyway, we're all back on track and in a good headspace again!

Monday Breakfast, I cut open one of those yummy Dragon fruits I posted last week! I had it with Natural yoghurt, topped with Oats, Coconut, Chia, Maca, Raisins (very few), and Cacao.
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Bring on a better day for Tuesday. Fasted Cardio on the incline treadmill followed up by a Full body weights session at home in the morning!

Bicep Curls with the bar - 15kg x 15 x 4 sets
Single Back Rows w/ Dumbells - 10kg DB x 10 x 4 sets
Incline Chest Flys w/ Dumbells - 5kg DB x 15 x 4 sets
Tricep Cable Pulldowns - 15kg x 10 x 4 sets
Upright Row w/ Dumbells - 5kg DB x 15 x 4 sets
Weighted Squats - 20kg x 20 x 4 sets
Deadlifts - 20kg x 20 x 4 sets

After my session, I decided that I'd try on a pair of jeans that I purchased 10 years ago when I was at my smallest (but not my fittest)! Back when I bought them, I had a muffin top and they were tight... Today, I surprised myself :)
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Lunch - Coconut sweet lip, sweet potato and broccoli.
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Tuesday afternoon, I put together a 'Tabata' session for some High Intensity Cardio :) So basically, the timer goes for 45 seconds (working time) and 15 secs (rest time) x 8 rounds of the same exercise. Then we do it another 2 times :) So, 3 sets all up.. takes approximately half an hour! Done and dusted in no time! And a total of 309 Calories burnt in under 30 mins.

1st Round:
20 Jab/Cross' on the boxing bag, 20 Shuffles, repeat until the timer is up!

2nd Round:
Pendulum Swings (double hop in the middle)

3rd Round:
Squat kicks

Dinner was left overs from lunch. Coconut sweet lip with brown rice and greens! :) Yummo!
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Wednesday started pretty much like Tuesday! Fasted Cardio and another Full body workout:

Concentration Curls in a Squat - 6kg DB x 12 x 4 sets
Lat Pulldowns - 22.5kg x 10 x 4 sets
Incline Chest Press - 20kg x 10 x 4 sets (Last set, pushed out 20 reps)
Skull Crushers - 10kg x 15 x 4 sets
Front Arm Raisers - 5kg DB x 30 x 4 sets
Weighted Pulsing Lunges - 5kg DB x 30 x 4 sets
Weighted Sit ups - 7.5kg x 20 x 4 sets
Weighted Obliques - 7.5kg x 20 x 4 sets

Wednesday, I normally do a HIIT class at Get Fit Gladstone but it was cancelled. I was heading out to dinner that night to Celebrate a Birthday anyway. So, as I am so used to doing that class, I chucked together another Tabata (same as Hiit) class before I went out. 310 Calories Burnt in this session :)

1st Round:
20 Shuffles / 10 Star Jumps

2nd Round:
20 High Knees / 20 Butt Kicks

3rd Round:
10 Plank Knee taps to the ground / 10 Plank knee taps to the side (obliques).

I finished my plank taps and just thought i'd stay there for a little longer!
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Finally made it upstairs to get organised for dinner :)
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I didn't take a photo (cause, I'm slack) but I had the Salmon (suprise, suprise) with steamed Veges! Home by 9pm for an early night.

Thursday PT was another Full Body... Muscles were hurting a little today but just pushed through it :)
Photos are of TRX Back rows for 1 minute rounds, super setted with shoulder press
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And one of the Abdominal exercises to finish it off.
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Finished of Thursday with Cardio Boxing at Get Fit Gladstone :) Lots of fun and a great full body cardio session :) And home to Lemon, Thyme, Rosemary oven baked chicken with greens.
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Adam finished one of the shutdowns on Thursday morning with a few nights off!! So I got to actually walk 'outside' on Friday morning as he was home to watch Lilli! And, sure enough... it was starting to rain, but I didn't care! I had some pre workout, got dressed, grabbed my hot pink 1D ear phones (Lilli's, as I have lost my white ones). She still doesn't know I borrowed them, thank god ;P Turned on my Lorna Jane 'walk' app... I like to know how far I walk and how many km's per hour I do, and just to compare with past walks.
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So I'm walking along enjoying the fresh air, sprinkle of rain, my music.... and, thinking 'Lorna' normally talks to me by now, telling my how far I have travelled, so I check my phone only to have this message....
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Whoops, It must have hit pause 28 seconds from my driveway ;P

Oh well, finished off my walk and headed home for my favourite breakfast! Banana Protein Pancakes with a sprinkle of cinnamon.
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Off to the ENT specialst with Lilli and YAY!!! NO OPERATION needed!

Did the quickest legs/abs session after school drop off! Wasn't feeling in the 'mood'. It was 30 mins! LOL..... but better than nothing!

Leg extension
Weighted Squats
Leg curls
Oblique Taps

Friday Lunch - Feta, Walnut, Chicken salad!
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Friday Night was full of Pink and Red at the school disco for Anti-bullying! The kids had a ball and I even found something Pink in my cupboard to wear.
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Saturday started with my very first Crossfit Session! OMG... I had NO idea what I was in for but to my suprise, I LOVED every minute of it and will be going back!!! Thanks Stace for the invite to come try it out with you on your Birthday!!! And to all the amazing coaches down at Crossfit Gladstone on Chapple street for such and awesome set up and great motivation and atmosphere!
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Need some good clean food after that session... Lunch was Brown rice, spinach, tuna, cottage cheese, avocado, topped with walnuts!
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I'm so sorry for all the 'selfies' this week!! I need to take more of my food for you all :) Anyway, week 4 down and I thought i'd post some proper progress photos.
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I was hoping for a little more of a 'difference' but I'm getting there! Slow and steady :)

Feeling like something sweet for afternoon tea Saturday, so I used some Natural yoghurt, Choc protein powder, mixed together, stuck it in the freezer for 20 minutes, sprinkled with a little Cacao... and I had clean chocolate!
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Thats brings us to end of week #4! Hope you have all had a great week!

Just wanted to give a special shout out to my Sister Kylie (who has been working hard to lead a healthier lifestyle) and this week has given up diet coke after many many years of drinking up to 6 litres a day!!! So totally proud of you! Keep it up!

Hope you all have an awesome week ahead!! Remember, 1 healthy change is better than nothing :) See you all next week!

Thanks again for following :)

Sunday, 16 March 2014

ASN 10 Week challenge update #8 - Week 4 is about to begin!

Wow.... We are about to head into week #4 already :) Hope everyone has had a great week! Mine was pretty crazy but good :)

Monday's exercise started with PT with Stacy. OMG.... Legs, abs, legs, abs, legs, abs, legs, abs (you get the picture) for the whole hour! I tell you, my legs and bum better be 1cm smaller at weigh in tomorrow ;P

I also had Birthday money left over from the Rocky trip so I slipped into Lorna Jane and I grabbed a bright new top to go with my new tights! (That, are a size SMALL!) Wooo hoooo, been a long time since I have purchased anything that read 'Small' so that was a Highlight for me this week :)

I wore my new outfit to Punchfit Monday night before coming home to a yummy dinner of Kanga Burgers and greens.

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Tuesday, fasted treadmill walk first up. Then I smashed out an upper body weights session as I didn't know if I would fit anything else in at home this week. Teags was back doing some light cardio and legs! Yay! Taking it easy of course :) I got her to take some pics of my exercises so I could see if there has been improvements! I am quite happy with the progress :)

Lat pulldowns - 25kgs x 10 reps x 4 sets
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Biceps curls - 15kgs x 15 reps x4 sets
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Followed by Dumbell Flys - 5kgs x 15 reps x 4 sets
Overhead Triceps - 10kgs x 15 reps x 4 sets
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Upright row into shoulder press - 15kgs x 10 reps x 4 sets
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Lunch for today was Tuna, Feta and Walnut salad.
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Snacks - Almonds and a couple of grapes. Greek raspberry yoghurt with, chia, pepitas, almonds, cacao and maca powder :)
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Wednesday, I had a Dr's. appt so I didn't think i'd get my normal morning weights in! But Adam was off so he could start shutdown on nightshift. So I did my fasted walk, rushed upstairs, had my breakfast, made Lilli's lunch for school, got her clothes out and organised and then Daddy did the rest while I did a quick 40 mins session, I was even ready and showered to take her to school in time!! Yay! I didn't feel 'off balance' for the day!

I just threw in a bit of everything x 3 Sets ;p

Cable pulls for Back

Hammer curls for Biceps
Pulsing lunges
Obliques Twists

Bench press for Chest
Ball Squat holds

Skull crushers for Triceps
Calf pumps
Standing Obliques

And a set of Front Raisers for Shoulders!

Only 2 photos from Wednesday! My breakfast and my Lunch (that Adam and I had at Ribs and Rumps) I had Salmon and Vegies (steamed)!
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And to finish off Wednesday, like normal... Hiit class at Get Fit Gladstone :)

Thursday, up for a fasted walk! Then off to Bundy for the day for Teags to have a check up! Doesnt she fit in well!
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I added a slash of colour to my outfit for the day!
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We had lunch at the cute little hospital cafe! I ordered a beef salad, which was oh so yummy!!! But too hungry and forgot to take a photo! Sorry guys! ;P

Back on the road home and made it to Punchfit to finish off my Thursday :)

Friday, we headed to Yeppoon to visit my Sister and Nieces! So up extra early for a walk..... Then on the road :)

On the way, Lilli asks if we can go to the Chocolate shop when we get there! (Insert horrified face here)! That shop is amazing and I am the biggest sweet tooth. They sell hand made gourmet chocolates and 100 different types of Lollies, I NEVER leave that shop without spending at least $30, a bag of Licorice all sorts, 6 different types of chocolates, some sour worms, red licorice, and whatever else I find interesting!!! Today was going to SERIOUSLY test my will power! I had already begun a fight with myself in my head! Anyway, off to Kaboozies we go...... and out we came with 1 Magic Mushroom (its a chocolate)! And a small bag of sour worms, all for Lilli! I walked out spending $4.10 and not to mention a massive smile that I just won the battle of 'giving in' to that oh so freaking hard craving!

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Just because I was staying away from home doesn't mean my eating had to change! There is always a 'better' option :) Dinner was a Chicken salad.
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And just because she is so stinking cute, I had to throw in a pic of my littlest Niece, Savannah - 7 Months.
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I was planning on staying in Yeppoon for both, Friday and Saturday night but ASN was holding their 2nd bootcamp of the challenge on Saturday afternoon, and I couldn't miss it!! Before heading home, I stopped in at my favourite Candle shop - Karma Kandles! And lets face it, it's the closest i'll be getting to Blueberry muffins or Butterscotch pudding for at least 7 more weeks!!! ;P
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Also pulled into the fruit man on the side of the road... can't wait to see what those Dragon Fruit are like :)
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Stopped at Marmor for a toilet break and some lunch.... I had a pre packed salad from the fridge, not as good as a homemade one but better than nothing or something 'not-so-good'! And scored some new Green tea to try! (Which I did this morning and it's yummo)!
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Home, unpack, downed some pre-workout and off to tackle Bootcamp #2! The crew from Anytime fitness took us for an hour! Holy moly.... I don't think I have done so many Jump squats in one week let alone 1 hour! ;P

There was boxing, push ups, jump squats, sprints and abs to warm us up, then.... kettle bells, battle ropes, TRX, medicine balls, agility ladders, kick pads, and a lovely little Tabata session to finish us off with squat-to-burpees, jumping lunges, high knees, mountain climbers, spiderman pushups and just a couple more jump squats! I was even a little pink still after my shower!
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My Dreads definitely needed a bath after that workout ;p
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And cause I felt like I had hit a brick wall, I grabbed out one of my 'prepped' meals and that was it for the rest of the night :)
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This morning I came face to face with another 'Challenge'! Kids birthday Party! Lollies, biscuits, chips, marshmallows, Sausages on white bread with sauce and Cake!!! I made sure I had my 180 Nutrition protein bar just before we got there! 1 litre of water (that I finished)! I was starving by the end but I made it through without any temptation (which surprised me)! Home to a yummy Chicken and chickpea salad :)
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So, again.... another pretty good week.... Although I did eat out a few times this week I am happy and confident that I made the right choices! Tomorrow I will see how well it was when I stand on the scales and have the tape measure wrapped around me ;P

Hope you all enjoyed 'My' week and thanks for coming back to follow me!!! I appreciate all the support :) See you next Sunday!


Welcome to the personal photo blog of Lisa Burston.

Lisa is a 20-something up and coming awesome photographer, mum to the amazing Lilli Grace, and super assistant to Nikki at IPQ Art.