3 days - Change for the better

You know what guys - I am on my 3rd day of clean eating - following my nutrition 100% - and I have absolutely NO cravings - I feel awake, focused and motivated. Very interesting - I have made changes but the main thing is I followed my program - spot on. It has taken a good 3 days to rid my body of any sugar - little bits of sugar that i was consuming almost every day - sugar that was playing havok with my well-being and results!

Its kind of like when I was doing my final week in my 1st program - the first couple of days were really hard - just chicken and green veggies - but on the 3rd day my body responded fine and I didnt crave anything else - I think its true that the body takes 3 days to rid itself of cravings (most anyway) - dont they say the same thing about smoking? - get throught the first 3 days and you will be fine - it takes this long for the body clear itself of nicotine?

Changes to nutrition:
- NO more peanut butter - only using flaxseed oil as my 'health fat.' I LOVE peanut butter - but it was giving my cravings for sugar - weird I know -and it was also difficult to stop at just 1tbs - so it had to go.
- REMEMBER mutli-vitamin after Meal 1 - so I dont foget - I havent taken it consistently for 3 weeks now - I need my VITAMINS!
- ONLYhaving 1 serve of Protein Powder per day. I was eating WAY too much before - 3-4 scoops! aahgr! I am now eating 'real' protein - mainly from chicken / egg whites.
- NO dairy - only lite soy in my coffee. Will eat cottage cheese 1-2 times a week. It gives me bad gas if I eat it every day - thus bloating - thus feeling like crap.
- NO sauces - especially anything that is labelled 'sugar-free.' This includes diet yoghurt / diet jelly / diet coke etc. I think the preservatives - especially asparatame gives me BAD cravings - plus my tummy doesnt feel good after I have these things. Also - no splenda - I can use an entire box on my oats alone!
- AVOID rice cakes - only 4, yeah right - I have 5...maybe a couple more if I chose these as my carb serve. Its now going to be Sweet Potato only! I find I am fuller longer and it is much tastier!!

These are the changes I can think of in my nutrition - I will post more if I think of them.

Reasons for 'sluggishness...'

If you do this....


You may feel like this...!!

things are looking up...

Well, i've been discussing making diet changes with Sue...i'm still not too sure exactly what i should do... must confuse the heck out of the poor lady :-)

Hmmm, aghh just hit the nail on the head... i have to be fatiqued to be feeling this sluggish!!!!!! it's not like me not spring out of bed at 5.30 am to work out, like i seriously never have issues with it!

1. big smack on hand because i haven't been taking multi-vitamin and
2. Maybe i need some extra help like Durathon....

want to make this body an energetic fat burning machine.... any ideas???

Organised Organisation

Wow - have had a great day - after yesterday I had a really good think about my goals, refocused, took a deep breath and put things into perspective - and it worked! For me its all about organisation - both in nutrition and exercise.

I now have a 'daily plan' - that I will do each morning - from meal times to food preparation and exercise.

I have also started to write all my meals down - I did this in my 1st program - and I think it had a lot to do with my end result - which was a success. It made me acountable - and all the pics I glued amongst the pages were very inspiring - kinda feel like Im back in primary school! - although back then the pics were care bears and my meals were mums sandwiches!!

No more of this attitude for Kat and Bella...
WE HAVE A CHALLENGE TO FINISH - BRING IT ON!! :-)

Blah

Am having one of those really 'flat' days...

NO I didnt say 'FAT' days - I know I am not 'fat' - but I do feel 'soft' kinda like a marshmallow...without the sugar content...dammit...

*sigh* - do I blame it on the weather?
1/4 warm - 1/4 rainy - 1/4 cloudy - 1/4 windy?...maybe.

*sigh* - do I blame it on being tired?
Getting a good 6 hours a night - the days have just been crazy busy...maybe

*sigh* - or do I just put it down to 'universal energy'?
Is there a full moon coming up or something - what does my astrology say?...maybe.

ANYWAY - enough of the maybe - could be - probably - should be - mumbo jumbo.

Am going to have an early night...maybe its christmas blues or new years jitters.. does that exist?!!

Day 2 non smoker

yay....

i've had some shocking ups and downs, but overall, i'm still ecstatic that i made this decision... my head is pounding... still eating off plan (well, i've only had 2 protein bars.... but i'm not meant to eat them...)

couldn't deal with a big run this morning, so went for a small jog, better than nothing and made me feel HEAPS better!

so that's me. I have tomorrow off.... got lots of exercise to catch up on, but i will get there eventually!

Day 1 of the rest of my life

Hello fellow IBO'ers

Well, the weekend was intersting. Probably won't bother confessing... becuase i don't feel guilty... and i probably won't bother about confessing todays sins either.... because i really can't be bothered with that either.....

so, i'll just say, for weeks Dan and i have been working towards kicking the stinking filthy smoking habit....we planned to quit yesterday for a LONG time...and guess what... we actually stuck to the plan... and i am 1000% confident, bevuase we have both dedicated a lot of time towards quitting....come up with strategies etc.... it's a little bit overwhelming actually...i've comfort eatne a fair bit this morning...it's taken the edge off... and i'm pleased to say i've refrained from ripping someones head off :-) .... besides the eating some bad stuff i feel really good, actually nervous and excited because i feel as if this is finally it, i'm finally doing what i really want to do...... i can't wait til my lungs have recovered.... bring on the LONG runs.... yay!

day 1 of the rest of my life.... 

me and dan... 

me & best friend jen 

all us girls... 

Mighty Muscle Men

I LOVE these guys - I swear by Tom & Jon's sites/blogs and publications. Burn The Fat / Feed The Muscle and Fit Over 40 are THE FITNESS BIBLES!

Jon Benson sites:
www.allyourstrength.com
www.fitover40.com
www.10in10challenge.com

Tom Venuto sites:
www.tomvenuto.com
www.burnthefat.com

Do you need a ride?

The kinda guys hanging out in regional victoria and north queensland...yeah right!!
Love the inspiraional quote...big dreams...so true.

To The Rescue!

Am back with strength, focus and determination....I AM WONDERWOMAN!!

...ok, maybe not THE real deal - but I am a wonderwoman in my own right...

Have been away from my trusty blog for a few days - fighting through the night working on my business, protecting myself and my boyfriend from hazzardous nails
(we are renovating) and just keeping an eye on my chaotic (yet very exciting) life in general...

...now moving along to my red costume...

The hotpants have been a struggle to get into lately...damn lycra...and the stars printed on them seem to be merging into an entire galaxy...not to mention the freakin gold belt...need a couple of extra notches to compensate for bloating...

OK! ENOUGH ALREADY!! I have been eating crap and not exercising for almost a week now - and I have singled out the main problem...PREPARATION! This is the one thing that keeps everything on track - if I PREPARE for the day ahead - knowing I will be busy, on the road or even going out for dinner - there should be NO SURPRISES - I know what my mission is - and I will succeed. If it were easy being me - EVERYONE would want to be Wonderwoman!!!...

Update: I am in a small regional town for some work for the next few months - and I successfully hunted down a gym! So different to the one at my home in the big smoke - but hey, as long as it has weights Im happy! Its in an old school block - about 2 classrooms wide - and has a freakin kids pen in the middle of it (ok, Im not very good with kids...mum says my attitude will change when I have my own...yeah right) but I am willing to ignore it - and just turn up my ipod.

Have to say I did get some 'looks' from the women - (me wearing SKINS, program in hand and lifting weights that had dust on them!) - the lady at the desk said 'have a nice day - hope to see you some time soon' - which I replyed 'ooohhh yeah - you will see me some time VERY soon...like twice a day! haha!' (again...I got that 'look'...)

I have also run out of protein powder (the only brown powder you can buy here is milo at the supermarket) - so I have been eating egg whites instead - which I can now prepeare as fast as a shake! I have only been getting 'cravings' for junk at night - which I have put down to just being incredibly tired - I think when my brain starts to shut down my thoughts go into 'I need sugar' mode - so I have started to drink buckets of water when this happens and try and wrap things up at work so I can get into bed ASAP - have to admit I wake up busting for a pee! Maybe this could be considered a strategy to get me out of bed! haha

Until next time - Wonderwoman says 'DARE TO PREPARE'!...!!!

my nephew

Raes pics inspired me.... this is my new little nephew Jett...he's 8 weeks old and i can't wait to see him!

My sister just told me she's going to rename him Pork Choppus the third because he's carrying on like a pork chop 24 hours a day, he's very clingy and wants to be held or screams....

she's funny....she reckons she's going to put a basket on her ellipitical trainer becuae at the moment she can't work out because he wants her 24-7!

what a life. I told me sister i wanted to be in the "pram" she told me to promise not to have kids until i could tell the difference between a pram and a bassinett! I knew i wasn't ready! 

he's too cute! 

Alls well

Well, i just relised that my body fat percentage was not right... thank god.... Sue worked it out for me and i'm at 18% .... so now the goal is 12-14%.....it will require me to be really strict to get there, but i figure once i'm there all i have to do is maintian it... and since i'm working so bloody hard at it, i'm going to give it my all and not look back!

Abs, abs, abs here i come!

The coolest thing happenned yesterday. I was out for my jog and i ran passed a few girls i know (one being my pessimistic neighbour), i was in a full run and they were all cheering me on... it was so cool.... i was so proud of myself...lol gotta love it. I supposed they have seen where i've come from.... it literally blows everyone away.

Back to this weekend.... after much turmoil...stressing out....evil thoughts of switching my hi/low carb days (which i'm not allowed to do) wondering whether i go and just have a couple...but then what if i don't stop..... I'VE DECIDED TO STICK TO MY PLAN... NOT SWITCH DAYS...AND DRINK NOTHING! I'll go armed with a few diet cokes (i am soupposed to limit them to, but figure it's better than the alternative)

New saying.... goals is goals....a take off of the rules is rules....goals is goals = whatever it takes for as long as it takes. I'm happy i've reached this decision! So, now instead of being frightened about the weekend I am excited because I'm going to prove to myself that i can go alcohol free and i better get used to it because chrissy and new years is coming up!

ok.... i am still a bit nervous...but i plan to sit down before i go to the party... revise my goals... and get so head strong about making it to my goal that i can't possibly ley myself break, i will also put to plan some strategies to deal with inevitable situations, ie changing my way of thinking if i start to gloat about everyone else having an excellent time etc etc.

I just hope i don't get cranky!

zombified

morning....

i am pleased to say, that since starting this program i have been pushing myself so hard at EVERY session( well except this mornings... i feel like a zombie) it took me about 4 days for my legs to start to start feeling normal again last week! YAY... the sweet feeling of DOMS... love it! My new DB's arrived yesterday...pushed myself really hard, was absolutely knackered afterwards, could hardly move any of my upper body and tricep dips were a nightmare...but i did it!!! arms still pretty heavy today.

I slept like a log last night until about 3am... then just couldn't get back to sleep. I should 've worked out then went back to bed... would've made more sense, because i just laid there getting more frustrated by the hour then felt awful when i woke up...don't know why, these things just happen i suppose.

I did my bodyfat measurements and discovered that i still have way too much body fat. It was kind of disheartening but made me believe that Saturday night will be a shit load easier to deal with because i know that every single day counts towards reaching my goals!

i hope i sleep better tonight.... couldn't dela with another day like this....i just ordered in STRONG black coffee.... hope that will wake me up!

NEW INSPIRING SITES

omg - i have stumbled across some HOT stuff.... no shit - makes avoiding the drinks on the weekend a little easier - shhh i'm menat to be woeking but thought i'd share these with you!

www.arinamanta.com

wicked forum with transformation diaries and all kinda interesting stuff

www.fitrose.com

you may have seen Rosa-Marie throughout Oxygen mag . . .. yes hot hot hot.....

I'm ba-ack

hullo fellow bloggers. i've been away for weekend...missed blogging *i know, weird!* must have some kinda blogger addiction, i actually considered dropping in to work yesterday just to check in on everyone....hmm lol bloggeraddict... any way, held myself back and waited until today lol!

So, the weekend was fun. My precious Dan turned 30 yesterday... i'm pleased to say that last night he told me how much he has admired my strength to make changes in my life and how i am influencing him to make some positive changes in his own life (even if they may be slooooow) it was nice to hear.... because some times i do get a little anal re: anything to do with my fitness... sometimes i think he'd like to shove a sock in my mouth lol.... so the poor love is trying...i know my changes took a while to come about so i suppose by me sticking to my guns he'll have to come round eventually...

Latest dilemma... i'm not at all stressed about this, but think i should confess my sins to make everyone else feel better, so Bella can kick my a#s and so i stop thinking about it....

So anyway, we went camping on the weekend... it was so AWESOME... i feel like a new woman, just smelling the smoke from the fire.....the sea salt in the air, is enough to make you feel as if you've been on a proper holiday ahhhh....have a new stress free wholesome love for anything AUssie... "i am you are...we are AUSTRALIAN"....just love our FREEDOM...anyway...all the overwhelming LOVE may have been slighlty influenced by the amount of boozers i had consumed (yep..no misprint i lost the plot man....) after a 100% week when Dan told me to have a weekend off to enjoy the camping (due to the food being difficult etc...) i agreed.....agghhhhh, it is blatantly obvious it was a CRAP idea, i could have pre cooked chicken and had my containers with meals prepared....so blah blah blah there was absolutely no excuse...

I am pleased to say that i kicked my butt (and his) that's where the "d & m" chat stemmed from.... i made him promise to support me 100% and never give me an 'out option' because i have goals and damned if i'm going to let immediate satisfaction stuff up MY long term goals. He wholeheartedly agreed and apologised. I'm only mad at myself because I KNOW BETTER now and there really are no excuses and i thought i'd be passed that by now...have resolved that i am only human (even if others think i'm a dragon (currently only puffing smoke not fire)...(entirely different story)lol

Dilemma 2...(ANY HELP would be greatly appreciated here!) Ok, so i've let dan turning 30 rob me of 1 weekend (what is it with birthdays, how do they just seem to keep going way after their expiry date!?) lol, it's ok to celebrate..but a birthday is only for 1 day man... we get to celebrate ALL over again next Saturday night when Daniel and one of my closest girlfriends celebrate turning 30 together! i have got over the drinking grog for the sake of it thing ie i can now go fishing and spend every ordinary day booze free...however this is the first social occassion where i am trying to plan in advance a no alcohol evening (i have dans support) but it's still not going to be easy. i don't mind not drinking, but EVERYONE who will be there will be drinking, it's all goo dto start off with, but as the evening progresses people who were normal only a couple of hours previous turn into blubbering morons....any you as a non drinker are lucky enough to be sitting there being punished with it... i won't be able to just go and make an appearance then leave either, because it's for 2 people who are really close to me.

i now have an evil voice inside my head saying " it's the last night you'll spend as a smoker just go, enjoy the evening , have a couple of glasses of wine...don't stress yourself out...(as dan and i have planned next sat night to be our last night smoking, sun being day 1 as non smokers) i know it's not as easy as that....drinking leads to hangovers, no exercise and bad food decisions, bloody evil circle... so any suggestions would be appreciated.... if i can get through next Sat night i will be positively indestructable for chrissy and new years.....

On a positive/hmm negative note.... i got through all of my weights seessions, only half of my abs sessions (bugger) and 98% of my cardio....and stuck to my diet 100% besides sat/sun.... which is far from perfect but i've made changes to fix it...

so this morning i did abs and cardio and planned to weights tonight.... i'm going to try and drill as much cardio and abs first thing in the morning so i don't get distracted, as my weights have to be done on specific days i will be more likely to do that at the end of the day then cardio/abs... i think this will work better....

anyway, now that i've bored eberyone shitless with my dribble will leave you all alone...

changed the look of blog because my pages were playing up to Bella.....

Jungle Gym

We have a new member of the IBO team - I would like to introduce you all to Baby Elephant - who is starting her first program with Sue this monday!

Pop by her blog and say hello - I have already told her how cool you all are - any other new IBO bloggers out there we dont know about? Dont be shy - its only Kat you have to worry about...!!! haha.

www.babyelephant1.blogspot.com

Hey was also doing some late night surfing (me? no...) and found this incredible transformation - check it out: http://www.bodyforlife.com/success/successStories.asp?cmsId=965

Day 6 - almost 1 week down!

Still feeling good! funny - I feel very in control - I suppose once you get to you third program you can really tailor it to you bodies exact needs - both how to get the best results in both nutrition and exercise. I suppose I am feeling positive because I am doing cardio again - with all that clean air in my lungs I have so much energy! I did a 20min interval this morning on my new trainer...oh baby...and am thinking I may do a 30min stepper this afternoon.

Today is my 2nd cardio day in a row (tomorrow is weights again) and I was quite hungry at lunch - also because I left it quite late because of a meeting - which probably dropped my sugar levels quite low - took me a while to feel satisfied - but had my 1tbs of peanut butter and felt much better! I almost feel guilty eating peanut butter...i said ALMOST!!

A man named David

Wow. Heidi Klum looks amazing - i think she only gave birth 5 months ago. Her trainer (David) has an interesting lifestyle philosophy – which he claims as 'the achievement of balance of mind, body & spirit.'

David says, "It's not a question of the number of sessions a week - it's how many hours a day."

He adds, "Lean, clean and green. No dairy, lots of greens, grains, egg whites and protein shakes."

David's Ultimate New York Body Plan nutrition program integrates his signature 'ABCDEF' diet - or not Alcohol, Bread, starchy Carbs, Dairy, Extra sweets, Fruit or Fats.

To read Heidi's story:
http://www.theultimatenewyorkbodyplan.com/davidkirsch/successstory.php?iid=51
...and for some honest reviews of his book:
http://www.amazon.com/gp/product/0071446494/104-4914081-6748756?v=glance&n=283155&s=books&v=glance

Day 5 - Elliptical Ecstacy

woohoo! i officially own a elliptic trainer! so cool - the gym is getting new equipment and i bought this baby off them for a steal at $250! i say 'steal' because it retails at over $1000 - and i can do cardio whenever i want - in the privacy of my own appartment!

im also happy because i did a 45 min session this morning and had NO knee pain - i think my ITB problem has finally gone! i havent done cardio for 2 weeks - and thought i would die doing it today - but i felt so strong! funny - the machine is positioned right in the middle of my lounge room - right in front of the tv - right under the aircon - with the phone - tv controls and ipod all at arms length - i think i have created the ultimate 'lazy' cardio room!! my boyfriend went 'oh my god' you have to literally step over the huge machine to get around the room - tom thinks its my attempt to dominate the entire household with fitness paraphenalia - if only! haha

attached is the exact image of my new elliptical trainer - i think i may paint it pink...

oh yeah - my program is going really well. feeling strong in my weights sessions - only thing is my physio said no lunges/squats for 2months until ITB completely fine - thats fine by me!!! but i bet sue gives me some gruelling leg press exercises to compensate!!!


Pink Dumbells is a cool site which brings women together who are passionate about their health & fitness - quite a good site - careful - you can spend hours chatting there!!

the revolutionary way to flatten your abs... 

me this morning when try to motivate myself for cardio and abs 

me at start of blitz on treadmill... 

holy smoke

Starting weight (monday) 58kg
Today: back to 56 woohoo! i thought it was fluid! yay

all is going well, will post measurements tomorrow... as i didn't do fresh measurements on mon... will do tonight and put them up....

kat and bella to be joint cover girls lol

Formal Introduction

This is the latest pic of Kat & Bella...!!

New pics will be added regularly throughout the 12weeks - but just wanted to give our readers an accurate depiction of who we are...

Current measurements (in cm)
Shoulders: 100
Chest: 83.5
Bicep: 26
Waist: 62
Hips (top of undies): 84
Hips (over bum): 90
Thigh: 52
Calf: 34.5
Little toe: just kidding

Body Fat
20% - 11mm - 54.8kg

Hey Kat - if the ab gizmo looks right for you - go for it.
But nothing beats the ol' swiss ball.

INEXPENSIVE
EFFECTIVE
UN-POPPABLE

and this elephant looks cute with it....

BELLA - DAY 2 - MOO FREE

Kat - just keep fighting through those cigarettes - substitute the 'addiction' and $$ into something positive - flowers for example - and every time you smell them think about how good it is to have clean lungs to be able to appreciate the scent! Switch focus and put all your energy into making a positive difference to yourself - no more beating yourself up for 'trying to quit' - your energy is precious (physical & mental). An extreme measure is to carry the most horrific image of what smoking can do to you...I know its full on but people have said this 'shock' technique works...look at it everytime you want a ciggie - give yourself a new image each week to remind yourself of the ramifications of smoking - re-train your brain! YOU CAN DO IT! I need you to be my right hand gal in this quest - think of me as ONE BIG FLEA SPRAY...wink wink...

Another busy day at work - nutrition all good - but need to make only one change:

No more buying Lite Soy Milk in cartons - only little handy packs.

I can drink the entire carton in one go - too damn tasty...handy packs are like portion control - there is only so much I can squeeze out of the straw hole without it going everywhere....perfect.

I saw dairy in a completely different light when I visited www.milksucks.com - SCARY STUFF!!

Day 2 of 184

Day 2 of 184

Well, I wrote last week that there was NO WAY I was starting this blitz still smoking…. And you know what I didn’t. I tried to quit on Sunday…. Lasted until this morning, I am so mad at myself.

Last night I totally lost the plot. Actually the last two days have been HELL. Last night Dan come in and I was sitting on the bottom of the shower crying…I felt raging anger inside, when he asked me what was wrong I just said, I want to scream and I feel as if I want to repetitively bang my head against a wall. Momentary insanity… I then used a technique from “The Giant Within” got to a happy place and calmed myself down…. Dan told me to just have a smoke… I refused and stayed strong. He said he will quit smoking with me on Friday…take me away for the weekend … no cigarettes and we’ll quit together as he thinks that the fact there are still cigarettes around and that I can smell the smoke on him is pushing me over the edge. I think he’s right. If I didn’t have the option of having one today, I would have just gotten over it…. But because there was one there I had it.

I don’t understand it. I’d just been for the run of my life and felt good….but I haven’t slept for the last two nights….i feel stressed…. I cannot believe that cigarettes are legal. Then there is a part of me saying “you stupid idiot… now you have to go through all this AGAIN!” well, I’m hoping that quitting together might erase part of the stress I associate with kicking the habit for good. The funny thing is, I don’t like smoking and I don’t want to be a smoker… I try and get rid of them all the time… so maybe quitting together will be the way to go after all. I know he feels terrible about still smoking, especially when he knows that I want to quit so badly, I know he too wants to quit…so im hopeful that things will go to plan, I can’t pressure him though, because I know that just makes things harder.

I’ve already decided to apply what Rae wrote re: avoiding situations until you feel you have the strength to deal with them…to going out and socializing…if turning in to a hermit is what it takes to succeed in being a non smoker…well that’s what I’ll do!

On a positive note though, I do feel totally equipped to kick ass on this 12 week blitz. I’m enjoying the way my new diet is structured and I love the way my exercise program is laid out…I’m really confident this time round. I feel as if I have beaten the drinking demons, an old mate turned up with beers last night, I politely declined whilst her and dan had a couple…. And it didn’t phase me at the slightest…that felt really good. I did however have a handful of nuts whilst I was sitting there and then had a protein bar last night because I was finding it hard to settle due to nico cravings…there not on my plan for yesterday…but I figure it could have been much worse. My run was awesome this morning. I have all of my new DB’s turning up in the next few days…it would have been twice the price to buy them here… so I ordered them from Perth and a friend is picking them up for me. I also had this morning off and was watching infomercials (as u do) and got sucked in to this ab machine….all the endorsements made it look awesome… what do u guys think? I haven’t bought it yet but they reckon it’s much better for your back and it’s 6 ab exercises in one as it isolates the abdominal muscles and has you executing the exercise with the correct movements…so it is also more effective than traditional exercises… with studies to back up the claims. I know it’s important to get rid of the body fat to have noticeable abs… but thought maybe this might help with definition. Waiting to hear what you think before I run off and order it. It’s only $100! I figure, I use it until I leave then sell it for almost what I paid for it!@

http://www.danozdirect.com.au/?cid=72&number=ABREVO&variation=&aitem=4&mitem=51

Anyway, that draws a conclusion to my massive post! How are you doing Bella??

Day 1&2 - Monkey Magic

Here I am Kat! So happy to be doing the next 12 weeks with you - we WILL achieve our goals together this program - we will be comparing abs and laugh about the 'ol days of only lifting 5kg Dumbells....haha!!! WOOHOO!!

Ha! Maybe we should enter body blitz as a duo?!! They can do a story on how we are the first to WIN as a 2 person team - all done online and with IBO! - I can see it on the cover of Womens Fitness Magazine now! Move over Cynthia Ekman - here comes KAT and BELLA - we will 'muscle' our way in ....literally!

Day 1 went sooo fine - great even! I have been banana busy at work - (like turning into a crazy monkey banana busy...) - glued to the computer - but I sticked to my nutrition plan!
Meal 1: 1/3 cup oats, 30g protein powder & coffee
Meal 2: 1/3 cup oats, 30g protein powder
Meal 3: 120g chicken w zucchini, dash light soy & coffee
Meal 4: 200g fat free cottage cheese
Meal 5: 150g chicken w zucchini, dash light soy
Ok, I normally dont eat cottage cheese - and I will be cutting down on my protein powder intake - but these are fast and easy meals to prepare when time is limited.

Quick update of my MAIN GOAL for this program:
I WILL REACH AND MAINTAIN 14% BODY FAT!

Read a great thing...
'Think /Act/ Do like your goal! Install the midset of your goal!
If you want to get something in order to feel a certain way, feeling
that way now will be the fastest way to get it!'

So I am going to say: I am so happy that I AM 14% body fat!

...feeling pretty good about myself already! haha!

I also want to have a nutrition goals:
- Try to eat organic / wholefoods whenever possible
- Avoid dairy (milk/cottage cheese)
- Eat raw foods whenever possible
- Drink dandelion & green tea throughout the day
- lemon with hot water first thing in the morning

..and of course training goals:
- Do cardio first thing in morning on empty stomach
- Focus when lifting weights - visualise muscles growing and getting stronger
- Do ab exercises slow and controlled - feel them burn!
- Prepare protein shake for consumption immediately after weight training
- Dont let others distract you in the gym - its not a social gathering!

Day 1

Woohooo... felt awesome getting up today and getting stuck back into it! Tris and CHest today...my upper body feels lethatgic already! I gave it all i had. No cardio as of yet, will go this afternoon. Have to do abs and cardio still....

i just pulled the pin on an invite out on a boat wTCHING HUMPBACK WHALES and Manta Rays. I only cancelled becuase if i go i won't be back in time to do abs and cardio and they're planning a BBQ and drinks out there after the tour (as it's a familiarisation tour for booking agents) it would be awkward for me being out there turning down food and drinks...(especially since you always get so hungry on the water) .... so anyway, maybe i should have gone...maybe i have to get used to being strong and saying "no".

This is Cynthia... she is on the front of my workout folder...my inspiration 

Starting the 'MOTIVATION' wheel!

Have chosen these pics of Madonna and SJP from Redbeatles, as my first motivational images - hot!

Welcom Bella

this would have to be the hottest blog on the planet! u think...no?!

i have a wicked diet an dwork out plan!!! woohoo...i am so stoked!!

Bella Virus on Kats Blog!

hiiiiii! this is an intrusion post by Bella! I am now officially a computer geek as I slowly but surely master this whole blog thing!! Hi Kat :-) cant wait to get this 'party' started on monday - 1 day to go!! woohooooooo!

i have decided to give my redbeatles blog 'some rest' and will now be blogging with Kat - for our mission to have abs by the new year! so exciting!! get ready for some serious bloggarama!

New program

Wow... day1 of 84 Monday... i am beside myself... can't wait to get stuck back in to in.

I have a very real concern though which i neat to address... my breasts are diminishing... they have always been my favourite body part...all my sex appeal...and i know even though they're still ok now...i'm really scared they'll be non existant once i've completed this "quest for abs". Does that sound stupid?? Maybe my concern is how that will affect my relationship.... Dans a "boob" man... i know that sounds shallow...but it's just one of those things... i'm hoping my concerns will dissappear as abs start to become apparent... besides... worsed case scenario i could always get a pair of fake ones which will look better than my real ones any way...and there is still laways the push up bra... k i'm over it! yes... i am becoming more vain...but i don't care...because it's making me take more PRIDE in EVERYTHING i do.

sorry if i have offended anyone that doesn't believe in implants...but hell i am all for them (even my mum didn't bat an eye lid when i spoke of getting them - which blew me away!)

FOCUS... anyway. I just recieved my new eating program yesterday... it's interesting... alternating between low carb and high carb days....i am really looking forward to trying it. Im going to devise some different meal ideas today so i don't get caught out!

Also..off to the sports shop today to buy more DB's! yay.... love shopping in sports shop.... there are only 4 clothes shops in this town to choose from .... and the sports shop vary rarely gets new stock of hot gym wear (v dissapointing, as i LOVE buying it....it's my reward).

Bella and myself are both starting our programs Monday... yay...training buddy (even if it is only virtual... it's still awesome having someone to "workout" with!)

My biggest problem here, is this town is so small and is virtually full of piss heads... not drunks but everyone drinks .... which i know is "Australian"...... however with no gym... it makes it hard finding other "like minded people" to hang out with.... being able to hang out with people that share the same ideas as yourself makes you feel 'normal' and makes it so much easier to adjust to a new way of life.... my dear friends (the boozhags) i love to bits... i'm just not vigilent enough yet to be hanging out with them much...maybe i need to change the time of day i catch up with them... to like lunch time where it's less likey alcohol will be consumed...see i've just talked about it enough to find a solution to my problem...lol the answer was there all along.

anyway i will stop gnattering and do an update once i've done my first work out! woohoo bring it on!

End of Body Blitz - FINAL SHOT

HELP

can somebody please tell me how to go about putting a pic with my profile and how ii can list other peoples blogsas links down the side of my page???

just can not figure it out

Day 1 of mild discomfort.....

i decided a long time ago that there was no way i was going to start this next program as a smoker, seemed rediculous to put myself through it as i know that unless i kick the ciggies at some stage they will take a toll on my health and eventually i am bound to revert back to an unhealthy, unfit lifestyle and that petrifies me!

So my leverage for quitting is the fear and pain of being back where i was before i embarked on my first ever challenge.... it's certainly enough to be the springboard to launch myself off. Dan is still smoking, but i figure, my 'dreams' of us kicking the habit together is NEVER going to happen.... if its to be its up to me and hopefully he will be right behind me....i supposed i figure that everyday i remain a smoker is a day where i'm not getting the opportunity to be the person i reallly want to be. I have bought this naturopathic "quit smoking spray" i guess it will just work as a calmative. I've got lots of fruit, lots of green tea and water....and a powerfully strong mind... i reckon to be where i am right now, i have already proven to myself that i can beat anything... and this won't be any different (just hope i'm singing the same tune by the end of the day)... anyway i figure, ultimately it is only a couple of days of mild discomfort i am facing vs a lifetime of ill health - so i have opted for the couple of days of mild discomfort ...i'm prepared....

Chisel Carb-lite bars

I thought i might share this with you all....

i previously had the Goliath Bar Up Protein bars, but didn't really like them very much, besides having an embarassing name they were too heavy for me.... so i really didn't know what to expect when i ordered a box of 12 (yes that's right, not a typo...12) Chisel Carb-lite bars.... that i had never tasted before....i was a little nervous.

THEY'RE AWESOME! 5 star rating from me! 10/10 fantabulous! (Well the Choc Almond Flavour at least, as i haven't tried the other flavour)

They are the perfect back up for a nagging chocolate craving..... and protein on the GO!

i'm very happy with them.

non smokers

this is really something for my own reference.... anything to make me a non smoker

other women i admire for getting fit and kicking the stinking filthy smoking habit....

Rae C
Bella
Erika
AManda

and i want to be on the list too!

time to kick butt ..... literally

HIT GOAL TODAY

Just a quick note to say i hit my goal today!! However am erring on the side of caution by saying my weight is 55.5kg, it was 55 on scales, but fluctuated a bit on second weigh in...

off snorkelling now, taking my friend to see some of our beautiful reef, good news! totally sticking to plan whilst my mate is visiting... went for walk last night, did abs, weights and went for run this morning it's ALL GOOD!

Unfocused

Hey all,

Well....coming in to the FINAL week, how exciting! I am so stoked i have signed up for another program because time is really starting to lag here. Now that we've made our decision to leave I just wanna go! Alas, we can't, we still have to SAVE heaps more money before we go anywhere!

Anyhow, i figure being on another program will help the time fly by, if the passed 12 weeks have been anythig to go by.

I have started doing research in to uni's and degrees etc I am suddenly being driven towards completing a sports/health science degree majoring in nutrition, I have found a really good course at the Southern Cross uni, it'll be interesting to see where in fact we end up. However unsure i may be of that, i am totally sure that i have found my niche and now really want to go ahead and start studying, however it will still be a little while down the track.... hohum would LOVE to start next year! I have to go for mature age entry before I can do anything anyway, and the science componets of such a degree are huge. I imagine it would be a lot like high school, learning a lot of stuff you don't really need to know... a means to an end. I can't remember being very strong at science at school, im not that much of a logical thinker, however i know i am totally capable of achieving whatever i put my mind to.

The problem i am faced with, is finding somewhere we would like to live for the duration of my studies, where Dan could happily fish his days away... an area that is not too over populated... so cities are out... i've looked in to the Darwin courses however they don't really seem to meet my requirements, i'm about to start looking at the QLD uni's, at least that way i'll have a bit of an idea of where may be a nice place to end up. If anyone has any advice it would be greatly appreciated!

okies, will check in tomorrow, i hope everyone is doing well.

Frustrated

Hey,

Sigh ~ i am so frustrated. I just want to quit smoking so badly, i know it sounds like it's an easy thing to do because it's so stupid, but i try and fail and try and fail... it's really stressing me out, which is making me smoke twice as much!!

Plan of attack!
1. Give up coffee- I think the ciggies and coffee are going hand in hand, it wouldn't suprise me if most of my cravings were actually caffeine cravings and not cigarettes at all! Replace with green tea... as it is supposed to be SO AMAZING!

2. Keep reading motivational stuff

3. Get on top of cardio - i have been avoiding cardio as i've been so tired. Done it every morning this week, but haven't done anything at night! Missed this morning as i was just being plain lazy... have to be honest (did my weights though)

i'm of to read about about caffeine now... will be back in full force tomorrow.

FATIQUED!??

Hi all,

Well the end is getting VERY close.... WOW!

I feel bummed, feel tired, cranky and definately DO NOT feel like expelling any more energy!
It's the damn ciggies... going to kick them tomorrow once and for all, i have had a gut full of feeling like this! I am having WICKED sugar cravings - sucking on DD lollies like you wouldn't believe....hmmm wonder how a bar of chocolate would go down....?? terribly, it's ok, i know!

I will go for a walk tonight regardless, maybe it will make me feel better... maybe not also... maybe i will feel worse, but since i feel so awful anyway there probably isn't any worse so i may as well go eh?! :-)

My poor boss... geeze he puts up with some awful mood swings from me... poor guy...he calls me because he thinks i will cheer him up and he must get off the phone wondering why he bothered lol never mind tomorrow is a new day! Send me all your positive energy vibes!!

I worked out this morning.... but i felt tired the whole way through it, and i am feeling hungry A LOT, i finish my breakfast and i could go another bowl of oats! I might e-mail SUe for some suggestions.... if anyone can think of anything at ALL that will help i'd love to hear it!

I am so proud of you Amanda, Erica and Bella you are all doing SO well! We make a great team :-)

Query??
do you guys want to create a blog together that we can all use?? It would save us all logging on to 5 different pages?? If so, i will need everyones e-mail address....and the new blog will be added onto the main dashboard that you see every time you log in, so when you log in you could write on either blog.It could be our own little blog for the next tranformation!? What do you think?? ANyway... i will not be offended if you're not keen! It was just an idea.By the way!! Dan agreed to let me travel with DB's! Yeehaa i am so stoked! It's the highlight of my week!

Keep up the good work... can't wait to catch up

Week 11 Day 74

Starting Weight: 62.5kg
Weight today: 57kg!!!

Wow, i feel great! Feel fit light and incredibly healthy...besides the cigarettes, just can't seem to shake them . Still working on getting a grip on alcohol consumption and staying on top of food though... so one thing at a time. Surely i won't be too far off being ready!!

I got new shoes, these ones are nice and light and perfect for running YAY! Can't wait to go out and have a jog! My polar heart rate monitor is playing up so i had to send it away to get fixed! BUGGER! I love it so much! never mind, i'm sure i'll get by without it@!

Yesterday was a hard day... i tried to quit smoking... it just did my freekin head in. I started to wonder about everythig else in my life... question my decisions...wonder what i'm doing... geezus.. i don't mind making life hard for myself!

Anyway, feeling pretty good, can't wait for the end of the 12 weeks, i'm looking forward to my photo shoot SO much! I really hope i get picked for the AWF mags body blitz... i want the 12 month subscription lol

anyway.... i guess it doesn't matter if i don't... life will go on. i'll just have to try AGAIN!

take it easy

BIG BLISTER

Hi everyone,

as bboring as this may seem I tohught i might share this with you as the irony is just plain weird. I snuck out the other day and bought a new pair of running shoes ... even though i know i'm saving for a holiday and to pay for my next body blitz, but my old ones were dead so i though 'damn it i need them i'm going to buy them!" , i skipped around the house pretty quickly when i got home so dan wouldn't notice them, whilst trying to think up a logical way to explain how i'd just spent $155.00 on a new pair of shes after we'd had a huge d n m regarding our savings - i then bolted out the door.

WEEEELLL...it certainly doesn't pay not to be upfront i got a frikkin huge blister for my troubles! So, couldn't do cardio this morning or last night! I woke up deermined not to let it beat me, donned some sox, warmed up on my treadmill in my sox and dead lower body work out and abs... in my sox. So at least i feel better for doing something! I am so stoked, once upon a time i would have used having a blister as an excuse to slacken off!

ANyway, the soe store swapped them for me (bless them) i saved $15.00 on my new pair, then had to go and spend $13.00 on a blister pack so i can try and be mobile!

Moral to the story.... i'm a bloody wally...lolthe way the events unfolded cracks me up!

I hope it's better so i can go for a jog in my new shoes tomorrow!

ON FIRE!

Well, i am proud to say that i am absolutely on fire! Never felt so good in my entire life! I went out on Friday night and everyone was commenting on how good i looked and my weight loss...it sent me to the top of the world. In the past when this has happenned it has always seemed to make me slack off (u know u tell yourself you've done so well blah blah blah...) anyway this time it has just catapulted me into putting out 110% to get the best results ever. I've tweeked my diet - cut out almost all dairy (besides cottage cheese) , all bread... gone to sweet potato instead and have been eating loads more light food like tuna and fish and am totally limiting my red meat intake. I feel awesome woohoo....bring on the end! Also, whilst i'm on such a roll, will only be taking one week off after the end of body blitz and will be starting another 12 week program...I WANT NOTICABLE ABS....and goddammit i won't stop until I have them :-)

Yesterday i had a day off with Dan and he offered me a beer (i knoooooooow...but he can't help himself!!!!) so anyway, if it's to be it's up to me...i firmly said no thank you, reminded him that i only have a couple of weeks before i don my hot new bikini for my final pics and he said " You know what, I am so proud of you, you are doing so well" and you know what, that meant more to me than anything else in the whole world. Felt all warm and huggy and stuff. all tofether now "ohhhhhhhhhhh" i know too cute!

So, there it is, that's me...fighting fit, working hard and trying like hell to avoid the flu Daniel has just come down with! It just can't happen to me... not now... not when i am so close!

Looking forward to Mondays weigh in!! I think i am going to hit my goal this week...if not i'll be getting verrry close!

Take it easy
Kat

HOME

Helloooo

I pulled pin on my trip and did an impulsive flight change and came home yesterday! Supposed to come home on Sat, but it's so NICE to be back. Back in my happy 'routined' world!

Good news, i thought due to some slip ups whilst i was away i may have piled some weight on...guess what! i come home 1/2 a kilo lighter! Woohoo... i know it should have been more, but i am SO not wasting my energy beating myself up because I still almost completed my entire weeks work outs whilst away... and for that i am extremely proud of myself. It would have been so easy to use being away as an excuse to get slack. I didn't and i am stoked!

Wow...only 3 and a bit weeks to go. It has gone so quickly! My results will not be as huge as I wanted, but they're still good. Happy so far and working hard to achieve a chiseled look....don't know how i'll go but will keep working my butt off to get there!

WOE IS ME

Right....reread my post and pulled myself up. Went to bed and listened to Paul McKennas "Change your life in 7 days" CD and woke up feeling like a new person!

I realised that i cant sit around waiting for me to just feel good...I have to make it happen! "Enjoy what you have whilst working towards achieving what you want"....so i feel better. I have been picking on crap food...AND I am OVER it....i'll blame Paul McKenna for hypnotising me to think i can have whatever i want! :-) i so cant!

anyway.... images of appearing in Australin Womens Fitness dominating my head....enough to put me on track!

confused

i dont know whats wrong withme - i dont know why im not feeling upbeat cheerful and positive - i dont know why i have consistantly eatnen shit all night... i just dont know why i feel down and i dont know why ive been feeling down for a long time. Like i can feel pretty good but still have this gnawing irritated thing going on. im getting sick of myself and now is just the icing on the cake. its almost like a mild depresison but its not a new thing.... its been going on for ages that's why i initially started training... and it does help.

im trying to read positive books to make positive changes....it's just like something just will not twig in my mind....i'm going to try accupuncture and maybe a naturopath anyone got any ideas??

kat

I WANNA GO HOME

OK that's it i've had enough.... i wanna go home! Still a whole week to go! ~sigh~ I was perfect all day today...ate crap tonight though, lollies, chips, fast food sheesh....on a poisitve note though... not that there is really anything very positive about my last couple of hours eating is i only ordered a WHopper Jnr and only a med fries, i threw half of both out...which i never would have done before... i would have just eaten it all for the sake of it... because i paid for it. So i guess that's a positive. I couldn't work out tonight because i didnt have a car and it was howling and pouring down with rain so I couldnt walk...all my work out clothes were soaking wet....i want the sunshine back. At least when im at my bosses next week he has a treadmill so i can work out anytime i want no excuses! YAY!

THE CHALLENGE - i have my goal...but and i hope i will reach it. Im so close. Going to go curl up and watch a movie, it's the perfect weather for it!

Nightxxx

improvement

Well, i must say i am really proud of myself for being able to come away and keep on my program! I got up early and went to the gym...twice but it was closed both times ~weird~ so i hit the road in 40 knot winds....then did abs at home! YAY....it means i'm progressing within myself! I must say I did think about piking....but remembered my goal...so knew i had to do it. After all as they say the road to success is never easy and is rarely convenient! today proved that!

on the gym thing. It has been really good for me being able to use a gym, even just to watch the other patrons. You know, i've been watching all these girls turn up everyday i'm there (impressed with that a lone for starters) but feel kind of sorry for them because i have been observing their work outs and boy are some of them supercharged....they're doing their reps and sets way too quickly and some have very poor form. It took me back to my previous gym days....when i was going frequently but there was very little support offered by staff. Don't get me wrong, they're friendly and they will help if you ask, but i really feel that if they're there anyway it wouldn't hurt to be wandering around the gym giving simple instructions on how to improve workouts, afterall, it would improve the customers results = keeping them motivated enough to continue membership. It's made me surer than ever that i want to pusue a career in the fitness industry!

So things are good....i am learning everyday. Thanks everyone for all of your support!

Kat

GYM

i went to the gym again today.... i love being able to use machines! the guys in there have been SO nice, they aren't charging me anything extra to go on of an evening and do cardio (have to coz it's raining lots!)

I've been sticking to my program - except i have had a few bad things. I can't beat myself up over it though because it's a waste of energy. I just want to be able to make a lasting change. I am getting better, at least i can stop now, i used to just eat and eat.... now if i have something bad i only have a little bit (and i am not slipping up that often.)

Tomorrow is my QUIT day AGAIN - i've decided that there is no time like the present.... they're making me moody and taking so much away from my life.... i reckon once i stop smoking for good i will control everything else in my life a lot better! Sounds so stupid, i try quitting all the time, i'm sick of failing but they way i see it i have nothing to lose by trying! I've failed a lot of things a lot of times but succeeded eventually because i learned from my failures....if erica and rae can do it i can do it!!!

K, enough dribble from me. Take it easy.

kat

YAY

yep - you girls are right! This afternoon i got my act together. Totally clean day - and i FINALLY got to the gym YAY!I went for a big run and did abs and now i am satisfied! Woohoo

now i am comfortable with it the rest of my week will be complete....with hard work and dedication i will still fit everything in except one cardio session - yes it will require hard work am and pm....yes Erica and Rae the cancer sticks HAVE GOT TO GO I thought i was going to beat it last time, but if there is anything i have learned from this program it's that persistance pays off and i know i'll get there!

You guys want to know something!? My mum of all people..... the one person you would think would be encouraging and supportive walked in with a bag of chips to share with me when she KNOWS what i'm doing....agghgh i don't know why i'm suprised.... so anyway... back on track, feeling good, making myself mentally strong!

night

HELP

How can someone be so encouraged then let it all turn to shit.........ahhh ~sigh~ i got a bit depressed today - i'm not liking my environment.....smoking again - emotionally eating biscuits - chocolate whatever.

Spent too much money...cant work out...i'm trying to be positive and call on the strong person i was a few hours ago before i got off the plane...Dan said tonight.. "you're so close to achieving your goal... don't give up now and let it get to you" words of wisdom, i miss him and i am so mad at myself for ignoring my better judgement.

I'm going to read some motivational stuff.....get myself out of this rut. ~sigh~ thanks for everyones support! i need it!

EEK!

Just got dressed - donned spunky (warmer ) running outfit - opened the door (any normal person would have looked out the window first ) it is HIDEOUS!!! it's blowing a gale - like not just windy but stormy....and it's started to rain again .... think i might sit this one out! Going to go sign up at gym a little earlier than anticipated! one thing i forgot about when planning my work out roster was the weather! bugger!

First night away

Well, i've just spent my first night away. The plane ride went quick and i was so excited about seeing my family I was almost in tears as i departed the plane....hmmm short lived lol! Read on...

Just kidding. The adventure so far.....

The plane ride..

Well I was so STOKED with myself! i ate clean all day, had food prepared for the flight, sat through the whole flight, turned down the complimentary meal, gave my biscuits to the cute kid in the row across from me, didn't eat my 'free' kit kat or the other pack of biscuits they gave to me omg....i really have changed, i was absolutely at peace with myself as i departed. Then i meet my mum and head for the dreaded trip passed all the take away joints (i haven't seen a Maccas or HJ's in almost 10 months - there is NO fast food in the little town i come from) i anticipated it being 'tea' time when i got off the plane and was all prepared for mum offering to take me through Hungry Jacks as in the passed it has been my favourite... thankfully she'd already had KFC before she picked me up - that was after already having HJ's for lunch (did i mention my family is overweight...needless to say!) so they were full by the time i got off the plane which was cool because i asked them to stop at Subway where i got a chicked salad - right in the same vecinity as all the bad take away. Truth be known i doubt i would have eated the crap anyway as my belly was still feeling a bit unnerved from my previous antics...so it was one battle won for me...it's left me feeling a whole lot more confident about being away!

First i stopped to meet my new nephew..... now i know that i may be a tad biased, but he is the cutest baby i've ever seen, i said hello, aunty kaddy's so glad to meet you...you're such a gorgeous boy and he layed there smiling at me... i was kinda chuffed...he needed a nappy change about 5 mins later... so now i'm very much doubting he was smiling at me! :0)

The unpacking...

Well, they pulled the piss out of me because my boobs are now almost non existant, bagged me when they realised i bought my gymstick to 'workout' then laughed in sheer disbelief when i pulled out my scales that i bought a long to weigh my food.... by this stage mum was sitting at our kitchen table hoing in to a bowl of trifle (and i wonder where my food issues stem from!?!) by this stage i lost it and said... You want to know why i use scales?~ It's so i can look like this and it's exactly why you look like that ! ouch.... could have been a little more smoothe with that one! Anyway...my big dreams of saving my mum from herself are dashed.... because i already know that you CAN NOT help someone who doesn't want to be helped. As for me, it's made me more certain as to why i have adopted my life style...it's soooo funny, in the same breath she asked me why i wasn't drinking, she also commented that i shouldn't drink because i sometimes get nasty - - - like no shit! So anyway, morale to story... they remind me of what i DONT want to be.... all i can do is plug away and i hope they get something positive and inspiring out of it!Now most people would have thought after your family seeing you overweight and miserable after seeing you strut off the plane confident, healthy and fit they would be blown away and commenting on it.... i had to ask before i got praise!@ unbelievable it was liek they were secretly happy i'd finally got fat too....

Glad that is all out of my system aggghhhh! To top it all of i have only had about 4 hours sleep because it is so god damned cold here! For instace - i hate sleeping with clothes on... last night i went to bed with socks, jammy pants, singlet and long sleeved top and was still FREEZING snuggled below about 4 blankets! I'm only 2 hrs south of Perth but i have obviously climatised quite well to our gorgeous northern climate. Kaddy+cold = never living here ever again!

On a more positive note i read my "Think yourself slim" book by Paul McKenna. It was excellent, well so i thought, because i think everything he says i really need to do, like i eat like an automatic haulage truck... so yes i liked it. However the only thing i am confused about is the "eat whatever you want" i am supposing that "whatever you want" should be good foods - which i think he means you will eventually eat regardless of thought. I'm not so sure... anyway, i still have a few weeks left on this plan before I start another... and really the foods i'm eating now i DO want because i know they're helping me further towards my goal. So i'm going to try adopting the system. Will let you know how i go.

I want to go for a run....hmmm it's freezing cold, it's been raining all night and i really DONT want to get rained on sheesh... i never realised how good i had it re exercising up north...we complain about the wind... i vow to be happy with what i've got from now on! Geeze - i'm going to do it anyway.... if not for the experience.,... what's the worsed thing that could happen?! I get rained on....at least a hot shower will be available at the end.

I hope you've found this post as amusing as i have found writing it!

Chat soon! xxx

clean food rules

Hullo - if you don't want to read about attacking yourself cover your eyes now and skip to next paragrapgh! :-) OK, yes, i did it again - managed to get myself blind drunk - hey it was fun at the time - im an idiot! I was telling myself off the whole time "don't do it - think of the calories agghh....that was the voice of the little angel sitting upon my right shoulder "who cares...she'll be right...they taste goooooood, have another" the voice from the darker side sitting upon my left shoulder....almost like a scene from Alli McBeal......fighting against the turmoil and then you all know what happens when you're hungover....i tried to start the day off on the right foot...slurping down porridge mixed with a protein shake...i only just managed to keep it down, and the rest of the dayt i dont want to tlak about...

so, i then gave myself a good talking to yesterday morning when i woke3 up feeling as if i had had someone jumping up and down on my head all night...was it worth it? NO. THe worse thing is, that when you're eating clean you don't even realise how much your energy levels are increased until you do something stupid like i did and every last ounce is zapped from your body whilst it tries to recover you feel l,ike crap~!!

I got up this morning - gym clothese on - hmmm gym clothes back off again - i didn't think i could face a work out - but due to my unforgivable behaviour put them back on again and went for a run, as i knew it would be the only thing to make me feel better.

K well, now i've confessed my sins, gotta go pack bags as i am flying out today! catchya

xxxx

Toy of the Week!

Day 4 as a non smoker and feeling awesome! well kind of awesome - i feel up beat and positive but have hardly slept for the last three nights and have been doing intense cardio and have forgotten to have carbs the last couple of lunches so my energy is dwindling. i have learned the best way to miss "good stuff" is to be deprived of it! I no longer can have fruit in my diet til the end of this program - i'm actually tempted to make my 'free' meal a fruit salad, i see people walk in to the shop eating apples and my mouth starts to water! funny, i didn't realise how much i loved fruit until it was gone. WHen i ate fruit before i only ate it because i HAD to :-)

I bought myself an ipod shuffle the other day! They are the BEST work out accessory! They are so light and you can fill them with so many songs! So you can have groovy motivational music with you on the go that doesn't weigh a tonne@! i love it - best buy ever! I decided i could have it becuase i am paying it off with the money i am saving on cigarettes. At $40 a week, that isn't many weeks to pay it off! I love it!

My Paul McKenna books still haven't turned up.....i am spewing because i wanted to take them away with me! I hope they come today! I go away on Monday - i have everything worked out for whilst i am away:
Roster as follows:

Week 8 - Mums
MONDAY - home
AM:abs, Day1, Mod Intensity Cardio
PM: will be flying in late

TUESDAY
AM:jog
PM:Powerwalk

WEDNESDAY
AM:abs, Day 2, Mod Intensity Cardio
PM:Powerwalk

THURSDAY
AM:Day 1, Mod Intensity Cardio
PM:jog

FRIDAY AM:
abs, Day 2, 29 min int training
PM: break

SATURDAY
AM: Powerwalk
PM:

SUNDAY
AM: Powerwalk
PM:

WEEK 9 - Petes
MONDAY - Bunbury Gym
AM: abs, Day 1, 29 min intervals
PM: Mod Intensity Cardio

TUESDAY
AM: Day 2, Mod Intensity Cardio
PM:Jog

WEDNESDAY
AM:Powerwalk
PM:Jog

THURSDAY
AM:abs, Mod Intensity Cardio
PM:Powerwalk

FRIDAY
AM:Powerwalk, Day 2
PM: meet mum

SATURDAY -fly home
AM:abs - day 1 - powerwalk
PM: unpack

SUNDAY- home
AM: REST
PM: REST

Published on line just incase i lose my roster. So I am prepared - have found a gym and found out prices, have prepared myself for probable bad food scenarios...;organised an away shopping list..... so we'll see how it goes! i do know i like all this planning and control though~!

Good news! I think i may be finally tying the knot in Feb before we leave for our big trip. Just something low key with close family and friends! So guess what that means! Pre wedding body blitz! Some hard core refining - etched abs - tight gluts - noticeable biceps.....hot wedding dress! can't wait!

Will write from mums! Good luck girls....keep up the good work! Can't wait to see your 6 week pics Erica - and your final pics Amanda!

CHat soon! bye

The Power Within

Well, remember i wrote that i was reading "The power within" by TOny Robbins -anyway i am still reading it and have only read a quarter and it has had such an impact on my life! You know what!

DAY 3 WITHOUT A CIGARETTE- the strange thing is this time feels different to any other time - like i went through and did some of the Tony Robbins stuff, made the decision - quit on my nephews "birth day" and havn't looked back. I have been using Sues moitivational quote of " don't concentrate on what you can't have focus on what you can" and that has helped a bucket load. I have only ha dlike 3 cravings the whole time and they have been so minute that they could almost go unnoticable - because i have my head right!

Literature:
Allan Carrs Easy Way to Quit Smoking
Allan Carrs Only Way to Quit Smoking
Paul McKennas Quit Smoking Hypnosis CD (can u believe you can get hypnotised from a CD - i wouldn't have before i did it! but now i use it to help me sleep because it relaxes me so much!)

SO- yes have been a "quit smoking junky" for the past 12 months - reading, reading, writing, reading, preparing.... i knew the day would come, i thought it would be easy, i just didn't believe it could be.... but the combination of removing the "nicotine brainwashing" (Allan Carrs books) - changing my sub conscious habits (Paul McKenna CD) and changing my internal belief System (Anthony Robbins - The Giant Within) combined with getting my body in to a buff healthy state - with lots of goal setting and motivational support (Sue Heintze and Rae Cattach - Idelabodiesonline.com) has got me there................

I asked Dan the other night what his 10 year plan was-------- he couldn't believe what he was hearing......he was gobsmacked, he was like "10 years - i don't know what i'll be doing in 10 minutes" it freaked him out and he went all weird- i think he may feel threatened by my new found strengths - lol, i must sound like a lunatic at moments - raving about my grand schemes and plans, all the training i will do, what i've been eating, what's coming up on the exercise roster, how work is..... all he wants to talk about is fishing and well.... more fishing...gee he is really patient! I hope that while we have some time out on our own when we head off around Australia it will give me an opportunity to spend time with him trying to educate him on belief systems etc etc..... he is going to read Tony Robbins book - i hope it's absorbed...

Well that's enough rattling on from me for one day....i'm getting sick of hearing my own thoughts!

Thanks for everyones support!

Kat

P.S my new little nephew is totally healthy and is going home today.... just 4 more sleeps til i get to meet him! YAY

another day...

First day of week 7 today! oh my god it has gone too fast!

My sister is currently in labour with our families first baby...i am so excited, i wish i could be there@! Anyway, i promised myself i would quit smoking the day he was born, if he holds out a few more hours i'll actually do what i said, if not it'll have to be the day after....anyway, it's got to be done...... i try and i try and i try and i weaken...i just can't believe that i can be so strong in one part of my life and so weak in another.

The rest of my program feels as if it will be quite daunting. Sue has given me heaps more cardio, i guess because i didn't get good enough results in the first six weeks, which pisses me off, because u know what, i worked so hard and was good for most of the time, i now know i have to be MUCH stricter. Anyway i will go on another 12 week stint after this one for some refining. Not that it's an excuse to slacken off because i won't, i am more dedicated then ever before... just those darn ciggies holding me back..... how rediculous... anyway will be soldiering on and kicking butt! literally.

Night

The Challenge – Part 2

The last six weeks has flown – I am happy with my results but I know I could have achieved more. I have been examining my weaknesses so I can give this last six weeks everything I have.

One of my biggest down falls is the love of my life, he means well but I need that extra person to give me a kick up the backside every now and then. So I have changed my approach. He is over me scutinizing EVERYTHING but deals with it exceptionally well, I’ve had to come to terms with the fact that just because I want to make changes in my life the world does not stop and every one else isn’t doing the reading to change their mental views on things. I cant understand why in our society it is socially accepted to drink alcohol but not accepted to avoid it. People think you’re being extreme or ‘weird’!

So anyway, back to my Daniel approach. I have had to explain what this challenge means to me and why I need the extra hard core support! I have also asked for Dan to take my final shots! I found my 2 bikinis yesterday for my final shots, I couldn’t believe it, it was like it was meant to be. I hate buying swim wear, but for the first time EVER I picked up 2 pairs of bikinis put them on liked what I saw and bought them. To make it even better they were half price! So I got two pairs of hot play boy brand bikinis for the price of 1! It just kept getting better! Dan – being a male can’t wait to see them on, I have them hanging on my door so we can both see them, he knows he won’t be seeing them on until he takes my final shots! So now I have involved him, we’re talking about where we will take the final pics – somewhere in the great outdoors in one of the many stunning locations we have on the Ningaloo Reef, I’m taunting him with visions of running off in to sand dunes J so I am hoping it will help us both stay focused! I hope I don’t lose too much more weight though, I like being a bit curvy and I like the size of my breasts, which I know will decrease quite a lot if I lose too much more weight, I just really want to lose a bit more fat and really tone up! I hope my bikinis still fit at the end of the six weeks, im sure they will because they’re quite snug now, I’m just hoping they will be PERFECT after putting my ALL into these last six weeks.

READY SET GO! See yas at the finishing line!

interesting read

http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Healthy_cooking_tips?OpenDocument

i found some stuff useful from the above link - thought i'd share it!

A work in progress...2005 in review

Start 2005 - this is me third from the left. I started my first ever 12 week body blitz soon after. I can remember so vividly how i felt so miserable when i got myself dressed that evening - i felt so awful and unattractive - my esteem was really low.

End of First 12 weeks - start of 2nd program!

Left: Here's my start photo from beginning of first ever challenge -i squirm just thinking of it!

Below: not much better - my start pics from this challenge.

Here's me today

here's me today (excuse the funny face :-) ) one and a half programs later....... i try not to think of how much better my results could have been if i had been stricter....instead i remind myself that for most of the time i have stuck to my diet and about 95% of the time worked my butt off doing my abs, weight programs and cardio..... sure in hindsight i could have been much better... but i did my best most of the time and i am not going to waste my energy thinking about it.... upwards and onwards! i have learned a lot about being healthy and a lot about myself. Doing these programs has forced me to try and better my life and my attitude towards myself and others. 6 weeks to go to look b u ti ful... lol
just kidding....... but i can't wait for the end shots!!!!

i'm still learning every day - still trying to better myself, the mental challenge is equally as special as the physical challenge.

THankyou to Sue and Rae for helping me get this far, if you only knew how much your support and encouragement mean to me..........you have helped me change my outlook on life in general.

luv kat xxxx

Week 6 Day 36

Starting Weight: 62 kg
Weight today: 59 kg

I have been dreading typing this blog. I feel like crap, i have been off my diet, drinking a lot and not exercising. I KNOW i have pt weight on and i can feel it. I am SO embarrassed. I go off on such positive tangins then end up on my face. I just can not work out why i KNOW what's good for me, I KNOW what i want to achieve from my body blitz and i damn well know that i shouldn't be consuming alcohol and my head is in such a positive thought wave that i can go back on EVERYTHING!

It all come to a head last night, i've let my friend be my excuse for being slack, it's incredible i haven't been exercising but she still manages to go for walks everyday!!!

Yesterday i was reading the Giant Withing by Tony Robbins when i read something he was saying about immediate gratification vs long term pleasure/pain and the importance of making decisions, knowing that when you make a decision you have to stick to it no matter what, even if it all gets hard- etc it all made so much sense! So, i finally for the first time ever, seriously sat and made the decision to quit smoking. I had to get to this crunch point and now no matter what i am not going back. No excuses - smoking is my reason for drinking and drinking is my reason for not exercising so i thought it was about time i broke the ugly circle. I just want to put so much effort in to my body... i want to nurture, repair and be good to it. Today was the beginning of new life........

I cant wait to get up and go for a run in the morning................

Plugging Away

I got up this morning - did my legs and some interval sprints and felt really good for it! Had chicken ceasr for tea last night - after contemplating Nachos for about 5 mins - i still couldn't deal with taking out the croutons and bacon and i still drizzled it in that awful sauce........i feel like a human.... bad human but human, i hope this Paul McKenna book helps me make my "free won't" stronger!

i felt really bad over the passed couple of days because i've been a bit slack on my cardio, this morning I analyzed my week so far and relaised that in my greater wisdom - knowing myself obviously so well i did a lot of training the two days prior to my friend arriving - obviously anticipating that all may not go to plan following her arrival, i forgot all about my planning i had done before she got here to make sure i would stay on track as much as humanly possible, so now it turns out at this stage i will have a 100% work out week~!!!! YAY, so proud of myslelf for actually learning and absorbing some of the results from previous mishaps and experiences.... even if it was on a sub concious level :-) !!!

A little work out makes a big impact

I took a couple of hours off work (it is so good to finally have good reliable staff! ~ actually just having some staff is nice!~) went home and did my abs and upperbody workout.

I feel so good in my head for doing it, however feel as if i have two cement bags tied to my eyes - i have come to realise my body really thrives on a healthy life, i now have been reminded why i made the pledge to stay away from booze, it's not good for my heart, soul or mind - at least by the bottleful anyway..... i don't know if i put in as much effort into my workout...guess i'll know tomorrow when my muscles are aching ..... such a pleasurable pain .....

feeling teary...lost and confused.... there is no reason, i guess i'm just tired and hormonal :-) it's great being a woman, at least it keeps me acknowledging that i am a mere mortal and can simply not have an energetic happy life if i am continuously testing my drinking boundries ..... i really believe that this time i have learned the lesson....i'm going to take a week off at the end of my program and head to the big city for shopping and a photo shoot - i'm going to save any boozing for the end and actually go and do something fun like see a band and make a real night of it, i haven't gone and seen a live band in so long..... small country town + 2500 residents = goddamn boring

The small town thing is starting to get to me now, i need new bras...shoes, shampoo and conditioner but the 8 shops that we have don't have anything that i want! would love to go to the movies, have a bath, have a coffee with my mum, there's a lot you miss when you're so far away! However, i must point out, that there is probably more positve then negative - i am just severely shopping starved (23/9/05 - i fly to Perth!!!! aghhhhh bring it on, i will be like a shopping maniac! )
Just read over my post......another woe is me :-) looking forward to going home getting comfy, laying down and relaxing. Tonight = kat + own space + guy mckenna quit smoking audio for two hours = non smoking healthier me .... i hope! will keep you informed!

food food glorious food.....

I picked a really great friend up from the airport on Tuesday, it's been so great to see her. I was so stressed before i picked her up, was nervous about being able to stay on track, i have now confirmed my fears... :-(

I drank lots of wine with her on Tuesday night to celebrate her arrival.... hmmmm, thought i'd get over that by having a 100% eating day yesterday which happenned until dinner, the only problem is she is a chef :-) so i had my grilled fish as planned and salad with a few things in it i shouldn't eat, did i have the strength to pick through the salad and only take what is on my plan NO..... did i turn down the glorious rissotto she prepared NO did i exercise at all yesterday NO... and on top of all of this i haven't been able to sleep for the passed couple of nights so am feeling so tired! there it is my woe is me story....

i even tried to anticipate the challenges i may face when she is here, i showed her my diet... i don't know why i thought that because i'm on one track with food what made me expect the rest of the world would stop what they're doing to jump on my band wagon. oh well can only learn from my mistakes, i'm taking some time off work this afternoon to go be in my own space, do my wweights abs and go for a run, if that doesn't make me sleep like a baby tonight nothing will!

I'm eagerly awainting my Paul McKenna books, can't wait to sink my teeth into them .... literally :-)

Week 5 Day 28

Starting weight: 62kg
weight today: 59 kg

Well, i must say i am so damn frustrated with myself. I went and wrote my post yesterday and felt so so so good, and then went and did the exact thing i thought i had beaten! I gave in to a couple of drinks and then followed with a bad meal decision to boot@! fish and bloody chips of all things! Well got up this morning and exercised to my hearts content - it made me feel a bit better.

I just ordered the Paul McKenna books yesterday after reading what amelia had to say. I ordered the quit smoking one and think yourself slim! Can't wait to get them! Will do a review once read!

Week 4 Day28

The passed four weeks have flown. i just can not belive i am in to week 5 neally. This challenge has been so good for my life and for my soul. The changes I have made, the knowlege I have gained about fitness and about myslef has been extraordianary. I am really beginning to for once truly love myself and the person that i am and am truly beginning to love my life.

I have come to realise that this is who i am and this is what i want.

I have made some bad decisions over the passed week and have had a couple of drinks here and there but have stuck to my diet and exercise regime about 93% - most days were 100% days ~ however not all were. I now aim for 100% but no longer beat up on myself if i go off track, which i now believe will be my success. Beating up on yourself only does one thing - make you feel negative and end up with an all or nothing approach "stuff it, i've already been bad I may as well keep going" - that mentality is now out the door. I don't sit and dwell on the mistake like i used to, instead i divert the energy into eating properly my next meal - putting more effort into my workouts etc. This has however left me feeling like a nazi. My first couple of weeks had my saying " i can't have that" now i say "I don't want that" . It makes a hell of a difference. I am actually glad i have made the odd mistake because everyone of them i have learned from, and hey realistically what other way is there to learn!?? I am currently reading "The Giant Withing" by Anthony Robbins, it's an awesome empowering book.

Obstacles overcome - a week in review

My biggest hurdle was always going to be alcohol. I suprised myself this challenge however. I am truly focused on my goal and no longer need alcohol in my life. I realised i only ever drank to fit in to a crowd who was drinking - now when I have the odd drink, i have it because I feel like it and I enjoy it. If i don't want a drink I simply don't have one, and of course there are also times i feel like one but don't have one because of the calories and I know all the extra drinks will keep me somewhere i dont want to be. Quite simply, changing my life to this degree has been so awesome for me. Resisting alcohol demons is making me a stronger person. I went to the pub last week to farewell some friends. I felt a little apprehensive before i went as i have never ever ever been to the pub before and not drank! I revewed my goals before I went and got my mind focused, i then tootled off to the pub AND DIDN'T HAVE A SINGLE DRINK!!! Lots of water and diet coke, and the odd crack at me from wellwishers (which i chose to ignore). Footy came around on Friday night, my boss arrived back in town and after a couple of hours I decided to have a beer....at half time I was the only person who hadn't had too much to drink, for the first time ever I wasn't half platered by half time. I did however have another beer and 1/2 a glass of wine over the course of the evening, the other half i poured down the drain because i didn't feel like it....... i know i am sounding like na alcoholic here but the core of my existance for the previous 8 years has been drinking, partying and socialising - all of them together! So my new found strength is very empowering. It may not mean much to most people but it is life changing for me and now i have gained this control i believe i will truly stick with it!

Smoking - let's not talk about this one - still fighting with this demon everyday.....

Conclusion

I am losing weight and people are starting notice, i have changed my ways of thinking and my outlook and I no longer feel like I am fighting myself the whole way - bare in mind this is my second challenge and all of the above has been a work in progress. There are still really hard times but now i am prepared for them and expect them, i am just going to keep plugging a long and give my 100% everyday, because that is the best i can do. I am setting my standards and am my own judge "if it's to be it's up to me"!

Quote of the Week!

"the only way to easy street is through the sewer" Anthony Robbins