Temptation at work tea room

There is nothing worse than temptation being in front of you all the time. Every time I have had to fill up my water bottle or make a cup of coffee (skim milk one sugar) I have been confronted with this:

Boxes of chocolates and lollies. Cheap and nasty. The guy that does this reckons our floor (which i mainly IT guys) go through at least a box a week.

I avoid this I have started going to a different tea room. I must say that my new lunch and snacks are definitely more appetising than any of these chocolates.

Session 5 (legs and arms)

Long session today - much to Terence's annoyance because Kayl wasn't happy today. I expect to be sore in the legs tomorrow and I mainly did leg work, along with my usual rower/treadmill/cross trainer stuff.

My session went like:

Warm Up
3 minutes on the bike
Stretching

Leg (repeat twice)
20 reps on leg curl 10.5kgs
25 reps leg press, 60kgs
300m on treadmill @ 12% incline

100 step ups
20 Wall balls
1 minute 'push' treadmill (where you use the treadmill without it on)
1 minute straight punches with the punching bag

Arm (repeat twice)
15 arm raised (4 kgs)
1 minute, 2 kgs, holding the weight out arms length making little circles (hard hard hard!!!!)

3 x 10 ab twists with 4kg medicine ball
2.5km bike at level 10

Then stretching....

Took me over an hour as the trainer was busy with some other people and I probably waited too long between exercises.

Sessions 3 and 4

Session 3 (Back and Legs)

Tuesday's night session was HARD - back and leg work out. Wednesday morning I woke to my legs absolutely caning - Terence accidentally brushed my thigh and OWWWWWW!!! Full marks to the PT at Flames - every time they saw me flagging they encouraged me to keep going. The treadmill at the end was a killer.

Warm Up - as usual

Back (repeated twice)

15 Lat pull-downs 22.5kg
Reverse push ups (using straps from a high bar, standing legs in front, lean back until your arms are fully extended, then pull yourself up, keeping the straps tight) as many as possible (I managed 20 and the 18)

500m on the rower

Legs (repeated 4 times)

700 metres on bike, level 10

700 metres on cross trainer, level 10

Back (repeated twice)

15 Straight curls, 18 kgs (using the machine)

12 hammer curls 4kgs dumbbells

500 metres on treadmill, 15% incline

Then stretching out

　

Session 4  (Cardio)

After the previous nights work out I was pretty sore on the legs so was dreading this session. I must say that today (the day after) I am feeling better and my legs aren't as sore. I'm looking forward to the punishment tonight :) Not sure if I've documented everything I did, but this was the main part:

Warm Up

2.5 km on the bike - 500m @ level 3, then 2.0km @ level 5

Stretching

Cardio - repeated 4 times

500m on the treadmill, 0% inclune @ 5.5kms (about 5 min 30)

700m on cross-trainer, level 6, in squat position (about 1 min 40)

500m on rower (About 2 min 40)

Then 4 minutes on spin bike - 20 seconds flat out 10 seconds slow - managed 2.01 kms

Stretching

Weight Loss per week

How much should I be aiming to lose per week? The experts have determined that a 'safe' amount to lose on average each week is 0.9kgs. By safe they mean that you won't be doing long term damage to your body by starving yourself, over exercising or abusing yourself. This amount also means that the changes you are making are more likely be long term changes. We have all probably watching The Biggest Loser over the years, and it has been shown that people that have lost huge amounts of weight in a short period of time are more likely to put it (and more) back on again as they haven't made the required changes in their life to sustain and manage their new weight.

If I am to reach my goal of 10kgs in the three months (which is 13 weeks) I should lose on average 0.77kgs per week, which is a sensible amount. Now obviously this is an average - which means some weeks I may lose less and other weeks I may lose more. Last time I lost weight in 2010 (which was the period 6 months before my daughter passed away), I remember losing weight slowly and then one week I lost 3.5kg! I expect this to probably happen again. So with week 1 almost gone, I am on track to my average, which is expected.

Second Session (Cardio 2)

Monday 5:30pm - not sure what to expect. I thought I was going to be doing a weights session but I was told it was cardio again. This morning my legs are caning, I have the wobbles when standing (may also have something to do with the 3 inch heels I wear at work!). I was a good workout, lasted 50 minutes all up, so not bad and it was continuous and consistent training which is good for weight loss.

The session was made up of:

Warm Up
500metres on bike
Stretching

Punching Bag
This was a mix of jabs, hooks and upper cuts, plus punching with dumbbells for a minute then punching into the air for 30 seconds, stepups with shoulder presses, swinging a kettle ball weight and then squatting with a 5kg medicine ball than standing up and bouncing it against a wall. Got the heart going

Cardio
5 x 200 metre intervals on the rower with 15 second break in between (took about a minute each one)
9 minutes on the treadmill consisting of:
        - 3 minutes at 10% incline
        - 3 minutes at 5% incline
        - 3 minutes at 2% incline   (All up I managed 800 metres total, I'm so slow)
2.5Kms on the cross-trainer, going BACKWARDS - this was a killer, my legs were so wobbly after at and I'm afraid I made have sworn at the trainer (he asked how it was and I said it's f**ked) Took me 7 1/2 minutes

All followed by 10 minutes stretching out.

If I keep this up I'll be extremely sore come Saturday, but all I could think of when it started to get hard was I have to do this - for me and for NICU (there's my motivation!)

Kilojoules

I am attempting to be aware of the Kilojoules I consume during the day. The average female adult requires between 8300 kJ - 10900 kJ to maintain weight.

Obviously, to lose weight, your kilojoules intake must be less than your kilojoules usage.

Today, my kilojoules intake was:

Just Right ½ cup with ½ cup skim milk                  870 KJ            0.8g Fat

Handful of Strawberries                                             120 KJ             0.0g Fat

Multi-grain roll (small)                                            290 KJ            1.0g Fat

         - with tuna in springwater                               325 KJ             1.0g Fat

Orange – flesh only                                                   165 KJ             0.0g Fat

Apple – small Red Delicious                                      210 KJ            0.0g Fat

Tomato Soup (Heinz Big Red)                                  265 KJ           0.0g Fat

         -  Multi-grain roll (small)                               290 KJ            1.0g Fat

                                                            TOTAL:       2535 KJ       3.8g Fat

This means that I should have a deficit of 5,765 KJ that will have to be used by my body from my storage.

My intake won't be this on everyday, as I need to keep my iron intake up (yay for steak!) but by keeping track of what I eat, I can track what I am putting in compared to what comes out.

First Training Session

9:00 am Saturday morning and I have turned up, a little nervous, to Flames Fitness in Calwell. I am met by the trainer and told that I am going to be pushed hard. And he wasn't lying.

My session lasted for a little over an hour - some time was taken showing me how to use the equipment but over all it was go go go all the time. My session went like this:

500 metres on the bike warming up
5 minutes stretching

Group 1 (repeated twice)
20 flies with 4kgs weights
15 pushups (using a barbell so I am in an inclined position)
500 metres on the cross-trainer, level 10

Group 2 - Cardio (repeated three times) - each activity took between 2 and 4 minutes, no rest in between
300 metres on the treadmill @ 5% incline, 6.0km/h
400 metres on the rower
700 metres on the bike, level 6

Group 3 (repeated twice)
Dips - as many as possible (I managed 7 first time and 5 second time)
15  Tricep extension while lying on the bench

Then 10 minutes of stretching.

My legs were jelly at the end and my arms were also very wobbly. My trainer pushed me, even though he had other people to look after, anytime I started slowing down, he was straight on it telling me to push harder.
During the session I drank over a litre of water, especially during the cardio session :)

Next session Monday 5:30pm.........