Body has cracked it.

Well, my body has finally cracked it!! I have not been sick all year - until now... LOL! It certainly put up with a lot before it caved... The weekly gym work-outs, followed by a 6 hour boot camp on sat and 10km run on sun has tipped it over the edge!! Hehehehe.... And I am happy to listen to my body, had a rest day today!!

In the past people have talked to me about over training etc.... I did not think I was excessive. But, I still had a think and asked a few people's advice. I sent Mish an email and asked her opinion, to which she replied and said she thought what I was doing was fine. I spoke to my doctor and she was not too concerned. I was fit and healthy and still improving in numbers etc... (one of the signs of over-training is that you start going backwards in what you can do fitness wise). And I met with a PT at the gym and cut a few things out and changed some stuff around...

However, last week was a huge (not normal) week and not surprisingly my body has packed it in... LOL!!  I am impressed with how much it puts up with before cracking it!! Thankfully, it's not too bad.. just an eye infection.. I usually get these when I am run down though. So, a good warning and I am happy it's nothing more serious!!

I am trying to rest a little and get it well enough for the final blast of the 12WBT which involves training with Mish on sat and Emazon on sun in Sydney... And then I will be having a good few days off!!! YAY!! I am going away for a few days on holidays with the family - and planning on having a good rest from exercise... When I come back I can get stuck back into a NORMAL amount of training... as opposed to INSANE!! Hahahaha!!!

C'mon body - Just a few more days - you can do it!!

10km Sussan fun run.

Sorry there is no photos yet!!  I will add them when they come out and I get them... LOL!

10km in 60min 29sec!! Oh my goodness... Especially after boot camp the day before.

I finished the boot camp extremely worried about how I was going to pull the run off... The boot camp was SERIOUSLY hard work and I was so tired and I actually hurt!! When you already hurt in the evening you know it's not going to be good for the next day... LOL! I didn't sleep well because I had fallen asleep for 2 hours that afternoon/evening and I kept waking up with sore legs and butt... and the cuts on my arms from the commando crawling hurt me!! On top of the fact that I had to get up at 5am and I was worried I would not wake up!! LOL!

Anyway... I did not think I was going to be able to run very well at all!! But - as per usual I smashed my own expectations of myself!! I had hoped to run the 10km in 65min but I would have been happy under 70min.

I ran it in 60min 29sec!!! BAHAHAHAHAHA!! WOO HOO!! I was SO relieved for it to be done and to have a good time!

And to top it off the pace was a PB!! 6min03sec per kilometre!! Bahahaha!! That is SO funny!! Perhaps I should do a boot camp before the runs in the future!! LOL!

My thought for the day was: I just have to suck it up for 1 hour... That is NOTHING compared to yesterdays 6 HOURS!! I can do one more hour!! Even when I was running - when I got to the 5km mark, I was saying to myself..."Only half and hour more - you can do half an hour... EASY!!" And then at the 8km mark, "Only 12-15min to go - you can do that... that's only 3-4 more songs!!" Hahahaha!!

WOO HOO!! I was SO excited to finish - especially with that time!

Boot Camp.

There were drills with the kettleballs... between our legs, above our heads, push ups on it, sit ups with it... Phew...I had never used a kettleball before - and let me say when you have been working out for a few hours already they become slippery little suckers!! I was a little worried I was going to hurl it at the trainer (accidently of course!! LOL).

We were commando crawling through slime and stinky mud... on our fronts and on our backs... When we were finished our crawl we had to go back and drag someone else over the line... I got a heap of cuts on my arms and back from the grass - they stung every time I got sweat in them - which was the ENTIRE time!!



Am I actually moving
forward here??



We carried a couple of stretchers piled high with tyres and a slab of water up massive hills and stairs. And every so often we had to set it down and do some hill sprints (just in case our heart rate was not up enough, LOL). One of the hills in particular I was running up I turned to the person next to me and asked if I was moving forward!! It seriously felt like I was not going anywhere!! But I made it to the top - so I must have been moving forwards!! Hahahaha!!

I did the one before this one...
All the way UP the staircase!!



And up the hills



Pull the tyre around the grass athletics track running forwards, running backwards, sprinting then walking with it....

Squat and press sandbags: 5 times (touch the sandbag to the ground and push it above your head) / Run to the other side

6 times / Run  

all the way to 10....

Partnered sit ups, push ups and squats slapping hands in between each rep...

One person lies down on their back holding onto the other persons ankles. The other person makes a basket ball hoop with their hands. The person on their back has to bring their legs up and through the hoop and then back down almost to the ground 30 times. OUCH!

2 teams.

First person runs a short distance away and curls up in a ball on the round.

Second person jumps over them and runs a short distance and does a bit of a down dog and makes a bridge.

Third person runs, jumps the rock goes through the bridge, runs a short distance and makes another rock... etc..

When all the people have gone the first person jumps up and goes over rocks and under bridges to the end and makes another rock etc..

Many, many different combinations of boxing stuff all for 2 min each a couple of times over (20 sec break in between). Below is just an example of the kind of stuff... the numbers may be off - I was a little delirious while doing these drills. This was hour number 5 out of 6 I think.

20 punches

4 jump squats

20 punches

4 push ups

10 punches

1 drop (bit like a burpee, your tummy goes to the ground and then you jump to your feet)

10 punches

1 drop

20 punches

20 hammer punches (on your knees, punch the bag with both fists above your head as high as you can)

20 punches while running on the spot

20 single hammer punches (same but one hand at a time - fast as possable)

10 punches

2 push ups

10 mountain climbers

4 star jumps

Another drill using the big boxing pad thingies we had 4 exercises and we had to do some of each (think it was 20) for a couple of minutes a few times over.. The exercises were:

1. Stand with your feet either side of the pad, lean over and punch into it.

2. Put your hands on the pad and knee into it - looked a little like mountain climbers.

3. Kneel on the pad and hammer into it. Raise your fists above your head and smack it down into the pad.

4. Crunches.

We did partnered ones too:

One person kicks 10 times one leg and 10 times the other. (The other holds the big pad).

Swap.

The other person does the same.

One person kicks 9 times one leg and 9 times the other.

Swap.

etc all the way to 1.

One person does 50 high knees into the pad the other is holding.

Swap.

The other person does the same.

One person does 40 high knees into the pad the other is holding.

Swap.

The other person does the same.

And with the small pads:

4 C & J / 4 Upper cuts (over and over and over)

J / C / J / C / Knee / Knee (over and over)

Jab / Cross / Jab / Cross / Duck / Duck / Jab / Cross / Elbow (over and over)

Yep - that last one did my head in!! I was that out of it by this stage I was having serious problems figuring out what my left and right was!! So was the lady I was with... LOL. Not a good combination! Hahaha... At one stage the guy comes over and says to her "Left!! Left!! Do you know where your fr#$ing left hand is!!!"  He turns to me and says "can't you tell her where left is??" I said, "nope!! I can't figure it out!!" Hahahaha!!!

Black and Yellow spots were
flying around me!!

I thought it was great fun and enjoyed it... for the first 4 hours!! LOL! The last 2 were such hard work!! I was absolutely STUFFED and I was starting to see little black and yellow dots flying past me every so often... Hahahaha!! 2500 calories burnt for the day which was VERY cool!!

I was SOoooo tired when I got home though. I laid down just rest and ended up falling asleep for 2 hours! Oops! I must admit - the day was certainly good for the ego... certainly put me back in my place!! LOL... I left the day with the realisation that I really am NOT that fit!! Hahahaha!! There are some seriously fit girls out there!!

But still, thinking about where I have come from I am pretty amazed that my body puts up with what I make it do!! LOL!

Group PT

Well I am a little sad as the group PT sessions I have been doing are coming to an end for the year. They have been heaps of fun and I would love to do them again next year if we can organise it!! It's been so good for motivation to train, and for the FUN factor... and great to make some cool friends!! Thanks guys - it was awesome!! 

We took a few photo's and a couple of video's for some cool memories...

The video's were of a couple of the cool idea's to make the plank exercise fun!!




The start of the water fountain

  





The end of the water fountain



Step ups and side lunges





The crab walk






one leg tricep dips



Duck walk















Tyre shoulder press/walk



Awesome trainer.



Awesome Group!!

Chin up's - Proof for Trav!!

I have had a goal of being able to do a chin-up for MONTHS!! Recently I figured out (while at the park with my kids) that a narrow grip is heaps easier than a wide grip!! Nothing like kicking your kids off the monkey bars so you can play!! LOL!!
When I first mentioned the goal of doing a chin up to my husband, his response was something like, "Girls can't do chin-ups, they just don't have the upper body strength. If you can do a chin up then I will go on a half an hour run with you!" Hehehehe!! GUESS WHAT!! I am now looking forward to that run! LOL!
I know they are FAR from perfect!! Too much swing happening, didn't come down enough in between them, the frog leg thing at the end needs to go... But - I am excited to be able to MOVE in an upward direction!! Previously, I would hang from the bar and try and move even a fraction up.... and just hang from the bar!!! Hahahaha!! YAY!

While I was there with the camera I thought I'd play with the 17.5kg dumbbells... LOL... Good thing I ran out of time - who knows what else would have gotten filmed!! LOL! Mental Note: don't take video camera into gym again.... Hahahahaha!!

Dexa scan - SO COOL!

Despite the fact I have lost 44kg I STILL see fat on my body. I have only just made it into the "healthy weight range" BMI - so don't go thinking I'm getting obsessed or paranoid or whatever!! One of the ladies at my gym told me about the dexa scan. These scan's measure fat mass, bone mass, and lean (muscle) mass. It's HEAPS more accurate than the BMI because it takes into consideration how much of you is muscle - which actually weighs more than fat!! Also, because I have lost the weight fairly quickly, I still have some loose skin - which I was wondering if it was fat (if it was fat then I could get rid of it!!)

Apoligise in advance for the pictures... had to scan them in and just am not that computer literate!

Anyway, so I went and got the scan done! It was a little embarrassing because the guy was quite impressed. I couldn't believe what the machine could work out through the scan - Amazing!!

The photo below really is NOT the most flattering photo! HAHAHA.... The red is the muscle and the yellow is the fat. Basically, everyone has a layer of fat over their muscle - but only a small amount. So, my hips there is a little bit and just under my arms!! If you click on it - it should come up larger.

My fat-free mass (muscle): This is the embarasing part! I am in the top 1% of people my age, sex and size for the muscle mass... Basically - I have a lot of muscle!! BAhahaha!! I only do weights twice a week so I not sure how this happens!! LOL! Click on the image to make it bigger.

My fat mass: The ideal amount of kilo's I should have in fat is between 13.1kg - 18.4kg. I have 14.33 - YAY!! Closer to the bottom than the top which is good! LOL! Apparently athlete's have below 13.1. The guy said he see's footballers who usually try and sit around 10. So, if I ever decide to run a marathon I could go a little lower but 14.33 is pretty good!! WOO!! Click on the image to make it bigger.

My body fat percentage is 22.6%. Between 21-33% is healthy. Cool!! This is very exciting!!

The machine was pretty amazing. For example, it calculated that my left leg has 6833.2g muscle but my right leg has 7450g muscle!! Since I hurt my knee a while ago my left leg has been weaker than my right!!

Anyway - well worth getting people!! The place where I went had the first scan for free too!! And it is SO good to know, that even though I am at the higher end of the healthy BMI - it's because I have too much muscle, not because I need to lose more fat!! YAY!

http://www.weightlossforall.com/fat-percentage-ideal.htm

http://www.bodyscan.com.au/what-is-a-dexa-scan/

This running business is DANGEROUS!!

Had a few "situations" lately while out running with Anne!! LOL! One involves a dog, another an irate Indian man, another a reversing car and lastly there is the person who was hanging out their window while driving past!!

The dog.

I was running along with Anne, who was a couple of meters in front of me when a little, but very angry ball of fluff came charging at me from their driveway. It was growling and barking and looked scary!! I was not thinking at the time that it was actually probably big enough (or should I say small enough) to kick out of the way if it came for my legs!! Nope - I just saw it's teeth and heard it's growl and I was off!! Two bounds and I was grabbing hold of Anne's arm and dragging her along faster - probably saying something incomprehensible like "dog! eekk! dog!" Either we outran the dog, or the dog gave up when it realised I wasn't going to trespass!! All I can say is "keep your nasty dogs tied up people!! Next time I won't forget about my shoe being a similar size to your dog!!" Sheesh... as if my heart rate needed ANY elevating!! Seriously! LOL!

The angry man.

On this occasion Anne was a few meters behind me... an Indian man walked straight out of his driveway across the footpath almost straight into me!! I had to dodge him to not run him over.. I just said "Sorry!!" and kept on running (as you do). He threw his hands up into the air and was saying something which didn't sound good (by the tone of his voice) in Indian. I thought maybe he just got a fright (as did I!!) and shrugged and kept running... But, poor Anne who was running behind me copped an earful (all in Indian) and many arm gestures!! BAhahahaha!! Whoops!! Sorry Anne!! LOL! Mate, next time you want to walk across the footpath - look both ways!!!

The reversing car.

This I did not see, Anne was behind me ... lucky she was not totally zoned out (like I am!!) She noticed a car reversing and thought she would slow her running down just in case they did not stop - which they didn't!! Lucky she was on the ball ... ME? I would have gotten taken RIGHT out!! I can't multi-task that well and breathing is kind of high on my priority while running... Hehehehe...

The person hanging out their car window.

Can I just say; if you drive past me and toot, beep, yell, scream, whoop, or anything else to draw my attention to you - PLEASE message me and tell me you saw me running!! Otherwise I am going to spend the rest of my life wondering who that was who half hung out their car window and whooped as they drove past!! But whoever you were - thanks for that!! Just what I needed - as I was probably up to about 8km out of 10km and was starting to have thoughts of walking!! LOL! Your entertainment kept me running! LOL! Hahahaha!! Much appreciated.

BTW: the danger here was to them not to me! LOL!