tag:blogger.com,1999:blog-76007507372748598092024-03-05T00:22:00.380-08:00Be Hot after babyBe Hot After Baby is a personal blog of personal trainer, Bec Hayes. Bec would like to share her baby weight loss journey with you. Do you want to lose your baby weight?
Follow a professional personal trainer's baby weight lose journey today and..... BE HOT AFTER BABY!!Bec Hayeshttp://www.blogger.com/profile/13541960247723392915noreply@blogger.comBlogger29125tag:blogger.com,1999:blog-7600750737274859809.post-16510004107955164122012-03-19T17:44:00.000-07:002012-03-19T17:44:55.422-07:00Apple Oat Muffin RecipeWeigh in on Sunday and lost 400g. Mixed emotions about the loss, was hoping for more but then having said that I am actually quite happy with where I am at now so I'm not stressing about the scales too much. Would like to gradually drop 1 or 2 more kilos, just to get rid of that dreaded baby belly :(<br />
Made my first batch of Apple Oat muffins on the weekend, very easy and quite yummy. The recipe made about 12 medium size muffins. I have frozen some to have as quick easy snacks throughout the week. I start work early nearly every morning and don't usually have breakfast until a couple of hours later so there's a great pre-work or pre-training snack as they have a mix of carbs and protein.<br />
<br />
APPLE OAT MUFFINS<br />
<br />
1 cup almond meal <br />
1 cup oats (I did soak my oats first, but I don't think I will next time)<br />
1 cup natural/greek yoghurt<br />
2 tabs. cinnamon<br />
2 tabs. natvia (natural sweetener - I didn't have natvia so I used Rapadura)<br />
2 eggs<br />
1 large or 2 small apples - grated<br />
<br />
Mix all ingredients together well. Spoon into muffin trays and bake at 180 degrees for 20-25 mins. <br />
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</div><div class="separator" style="clear: both; text-align: left;">I personally think they are best served warm, and be sure to limit yourself to only 1 or 2 per day.</div><div class="separator" style="clear: both; text-align: left;"></div>Bec Hayeshttp://www.blogger.com/profile/13541960247723392915noreply@blogger.com0tag:blogger.com,1999:blog-7600750737274859809.post-74593999951577478332012-03-13T19:14:00.000-07:002012-03-13T19:14:50.623-07:00My new fav food - Kanga Bangas!Well it's week 1, day 4 and things are tracking well. The first week of cleaning up your diet can either be the easiest or the hardest. Easy because you're excited, motivated and ready to take on the new challenge, or hard because your body goes through a detox stage and as you eliminate the sugars, the alcohol and the processed food your body goes through a possible withdrawal stage of headaches, lethargic, no energy and possibly feeling ill. Luckily for me as my diet is reasonably clean I don't suffer the withdrawal stage too much and I've been feeling great (tired - but that's the usual sleep deprivation thanks to my darling children). I've tried out a couple of new high protein 'treat' recipes, 1 of which I will share with you later in the blog.<br />
I started my cleaner eating on Sunday, even knowing that we had been invited to a friends BBQ that night. I did toss up the idea of waiting to start until Monday but if you wait until you NEVER have a social engagment, family/friend Birthday celebration, Easter, Christmas, Winter, coffee with the playgroup etc - you'll NEVER start!! So I thought "NO EXCUSES" and this is a great way to show you how I handled a social event and still stayed on track. <br />
So being a BBQ it was a pretty easy decision for me to decide to take my own Kanga Bangas to cook up, and as I wasn't sure what other food would be there, I just took 1 slice of Soy and Linseed bread along. If I was a bit more organised I could have also taken my own salad, but as it turned out I struck luck with the salad anyway. When the boys started the BBQ up, my hubby discreetly handed my Kanga Bangas to the "chef" and then I just grabbed them straight off so no one even knew I was eating something different. And they had a delicious salad of Spinach, pumpkin, pinenuts and fetta which I enjoyed (and will be stealing their idea and making it myself lol).<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUbmJO9YLOU_ceohFKShyphenhyphenT2dnKtqdgSXAjDDVOtydrsMao19dReMuL0f8rKHcu438vAir8LSsRIbn_oZd9RxfiwdyuZNOjan9iD6WJp37RTj4reXBeLMFZUAD-xV2aNDwfApGJUFAwpExF/s1600/004.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUbmJO9YLOU_ceohFKShyphenhyphenT2dnKtqdgSXAjDDVOtydrsMao19dReMuL0f8rKHcu438vAir8LSsRIbn_oZd9RxfiwdyuZNOjan9iD6WJp37RTj4reXBeLMFZUAD-xV2aNDwfApGJUFAwpExF/s320/004.JPG" width="239" /></a></div>And I avoided the drinks by drinking water and wasn't even tempted by the desserts. A bonus of having children at your social events is you can keep yourself busy looking after them so people don't even notice you've skipped desserts ;) Unfortunately people are so quick to pass comments these days and be prepared to hear alot of "just one drink/cake/chip won't hurt" or "you don't need to be on a diet" just to name a few. Don't let these comments get to you, you just smile and tell them you're not eating it because you don't want it. Oh and tell them it's not a diet, it's a lifestyle ;) But remember it is ok to treat yourself every now and then too without feeling guilty. Just choose your treats wisely ;)<br />
<br />
So as mentioned above here's the Protein Slice recipe I tried out this weekend. Very similar to Chocolate protein balls I have made before.<br />
1/3 cup water<br />
2 cups rolled oats<br />
1/2 cup organic peanut butter<br />
4 scoops Chocolate Protowhey (or protein of choice)<br />
Mix together well, flatten into a tray (I place cooking paper in first) and then freeze to set. Cut up and store in fridge. Great for an easy snack, and great for the chocolate/sweet cravings.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhk71Fn1uTzg0NQ2y1KTuaW4xQ_c0Omb6i4RYXMh1vEcuMWmQpDHY8oCZjJr4u2pHZ83s0lHV3wJyObgia_sWNRhLlFxuvIB1m2H-OzjpPKL-IAekDmsWziHaIK5mJY_GLHpNlNHEuaEglr/s1600/018.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhk71Fn1uTzg0NQ2y1KTuaW4xQ_c0Omb6i4RYXMh1vEcuMWmQpDHY8oCZjJr4u2pHZ83s0lHV3wJyObgia_sWNRhLlFxuvIB1m2H-OzjpPKL-IAekDmsWziHaIK5mJY_GLHpNlNHEuaEglr/s320/018.JPG" width="239" /></a></div>Bec Hayeshttp://www.blogger.com/profile/13541960247723392915noreply@blogger.com0tag:blogger.com,1999:blog-7600750737274859809.post-14618887103398622252012-03-10T19:04:00.000-08:002012-03-10T19:04:07.399-08:00Pre-pregnancy weight = DONE!I know it's been a while (again) but I'm still trying to find that balance between work, family and trying to get enough sleep lol. I've just run a 4 week Challenge with my clients which always has me super busy and pretty tired by the end of the 4 weeks (especially when my darling children are tag teaming the midnight, 2am, 3am and 4am wakeup calls). So with that done and dusted until the next one starts in May it is time to focus on ME (and the blog) again. I am super excited to say I have hit my pre-pregnancy weight from Brandon - YAY ME!!! But I still have 2-3kg I would like to drop, but I'm pretty happy with where I am now. I would love to get back to my pre-pregnancy Bella weight, but I realise that won't be easy as I was at my fittest and best shape EVER as I was teaching between 6-8 classes most weeks and had unlimited time to train. BUT I'm going to give it my best damn shot and I know it will come down to eating clean and training smart.<br />
There's 4 weeks until Easter so I've decided to set myself a few little goals and hopefully arrive at my fitness and health destination just in time for the Easter Bunny's arrival. A few of my key focuses with regards to nutrition are:<br />
* no alcohol (yes I do enjoy the glass of wine with dinner a few nights a week)<br />
* limited processed food - this means I need to organise my weekends better and prepare some healthy snacks to get me through the week<br />
* cut back (NOT cut out) the carbs<br />
* drink more green tea (I have not been drinking much over the last few weeks)<br />
* focus on clean eating at dinner time for the whole family - I'll be spending some time researching meals that the whole family can enjoy, including my 3 year old.<br />
<br />
I currently teach 3 BodyPumps and 2 BodyCombats a week so my training is pretty good but I do have a couple of focuses to drive my results more and keep my energy levels up:<br />
* 1 Crossfit session each week<br />
* 1 gym floor resistance session each week<br />
* 1 short endurance run each week <br />
<br />
I also need to start going to bed earlier. I fall into the trap of taking my iPhone or iPad to bed and checking facebook, emails and playing games and before I know it, it's 10:30 and I'm wide awake! My goal most nights is bed at 9, no phones or TV etc and lights out at 9:30. <br />
<br />
So that's a run down of my goals over the next few weeks. Stay tuned to the blog for more regular updates including clean recipes, training ideas and videos, and I'll also be posting occasional daily food diaries and my measurements and photos (eeeek) at the end. Also be sure to check out my Be Hot Business facebook page for even more meal/snack ideas as I will be setting up some albums with recipes in the coming weeks <a href="https://www.facebook.com/#!/pages/Be-HotBec-Hayes-Personal-Training/235721899227">https://www.facebook.com/#!/pages/Be-HotBec-Hayes-Personal-Training/235721899227</a><br />
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<div style="text-align: center;">MY GOAL SKIRT!!</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0LyJX6t00PDKu0TCxhKgipQ5KfDBOKZNvZR5-F1xM1oArxEGVz2Aetqa7sccGUgbnelS_Hu6RvWgqzw_z2XioBysOa_tEBbifXqPsUm00UunZGHJJ8M9DwdKeor7MAqLeGqz6oXH4iSg1/s1600/026.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0LyJX6t00PDKu0TCxhKgipQ5KfDBOKZNvZR5-F1xM1oArxEGVz2Aetqa7sccGUgbnelS_Hu6RvWgqzw_z2XioBysOa_tEBbifXqPsUm00UunZGHJJ8M9DwdKeor7MAqLeGqz6oXH4iSg1/s320/026.JPG" width="239" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiL6R5F1rEByStFpGMwyXFH-cj45f8pj0kJlzWVXu77joiptcijx4HjhiEEEyXu6LPA6vgtV8tXhxqZEvYwh0oa6XzfgGWUvuXJP77ezv8qFN771cYrHNt8A1_UOj-Hfv5Kj66LWjlg5h0G/s1600/027.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiL6R5F1rEByStFpGMwyXFH-cj45f8pj0kJlzWVXu77joiptcijx4HjhiEEEyXu6LPA6vgtV8tXhxqZEvYwh0oa6XzfgGWUvuXJP77ezv8qFN771cYrHNt8A1_UOj-Hfv5Kj66LWjlg5h0G/s320/027.JPG" width="239" /></a></div><div style="text-align: justify;">One of my Pre-pregnancy goals was to fit into a Lululemon skort that I purchased whilst pregnant, and had never worn. Excited to say it fits finally, but still want to drop a few more cm's around my J-Lo butt and thighs for a better fit. </div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">Meal plan this week:</div><div style="text-align: justify;">Monday - Steamed fish (microwave) and Salad</div><div style="text-align: justify;">Tuesday - Steak and Salad</div><div style="text-align: justify;">Wednesday - Leftovers (Moroccan Chicken Slow cooker)</div><div style="text-align: justify;">Thursday - Kanga Bangas with Sweet potato mash and greens</div><div style="text-align: justify;">Friday - Crunchy Chicken Parmesan with Spinach salad</div><div style="text-align: justify;">Saturday - Stuffed Chicken breast and veg</div><div style="text-align: justify;">Sunday - Homemade Pizzas (Chicken, fetta and pumpkin on wholemeal pocket bread base)</div><div style="text-align: justify;"><br />
</div>Bec Hayeshttp://www.blogger.com/profile/13541960247723392915noreply@blogger.com1tag:blogger.com,1999:blog-7600750737274859809.post-67828224144567917652012-02-11T22:06:00.000-08:002012-02-11T22:06:21.745-08:00Recipe treats - one for mums and one for the kidsArgh what a week!!! My little man is 7 and a half months old and I think he has slept through the night about 5 times and I'm slowly going insane - especially when I've had 6 5:30am starts this week. And sadly I don't think this week is off to a much better start with the little man suffering temps and the little Miss 3 having an off tummy :( But like true champions us mums are we soldier on!! So after a bad week last week of little sleep, exhaustion and some poor food choices I decided today I need to PLAN for this week. So I've done my training schedule up and my meal plan and I spent the morning in the kitchen cooking with my Miss 3. I've had a request for the recipes so I'll put 2 up today as I didn't get to make my protein slice but will do it through the week and post the recipe then. We ended up making Protein balls, Kid's Rice Bubble bars and rice cereal and teething rusks for Brandon as I've got him on a diary free diet at the moment. <br />
So first recipe is the Kids Rice Bubble bars. Just to point out this is NOT a "clean" recipe but I prefer to make my own cereal bars for Bella instead of buying the store bought ones that are filled with preservatives and additives. Mind you I make 15 mini bars which works out to be approx. 140 cals, 8g fat, 15g carbs and 1g protein per bar. <br />
<br />
110g butter<br />
100g raw sugar<br />
2 tabs honey<br />
1 teas Vanilla essence<br />
4 cups Rice Bubbles<br />
50g coconut<br />
<br />
Melt butter, sugar and honey together in a saucepan (I use my thermomix - 6mins at 100degrees on speed 6). <br />
Just near the end of the cooking time add the vanilla essence and mix well.<br />
Add the Rice Bubbles and coconut and gently mix well (thermomix - 10-15secs on Reverse + speed 3/4).<br />
Press into paper lined baking tray and refrigerate until firm. We put a few choc chips on top, but that is optional.<br />
Cut into slices to serve.<br />
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<br />
Chocolate Protein Balls<br />
This is a treat that you can make and keep in the freezer for when you are craving something chocolatey - <br />
2 scoops Chocolate Protein Powder (I use ProtoWhey)<br />
1/3 cup oats<br />
2 tabs Natural Peanut Butter (look in the health food aisle at your grocery store)<br />
1 tsp L-glutamine (optional)<br />
1/4 cup shredded coconut (plus extra to roll the balls in)<br />
1/3 cup water<br />
Mix all together and roll into balls. Roll in the extra coconut and freeze for a few hours minimum. <br />
Mine were a bit wet and the hot weather didn't help when trying to roll them :S I'd add the water bit by bit next time. <br />
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So I feel much better today and more prepared for the week. My training schedule is planned and my meal plan is done. <br />
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I will make a protein slice this week and post a photo and recipe once I've done it. Hope you all have a fantastic week and that you all get more sleep than me!Bec Hayeshttp://www.blogger.com/profile/13541960247723392915noreply@blogger.com0tag:blogger.com,1999:blog-7600750737274859809.post-75656620573643342092012-01-21T23:46:00.000-08:002012-01-21T23:46:16.043-08:00I'm Back!!No I haven't fallen off the face of the earth (although in the last week there were a few days I wished I had). I returned to work 2 weeks ago and the last week has been the week from hell! I've had a baby boy that has decided he wants to wake up every hour and I've also had a little Miss 3 who has had temps and has also interrupted mummy's much needed sleep because the birds have been too noisy!!! Needless to say this week has been a very loooong week and has certainly tested my patience and my positivity. BUT no more woe is me and feeling sorry for myself - I know there are mummy's that are in a lot worse situations than me (hello my sister has 5 kids under the age of 6 - crazy? I think so haha). But on the positive I have FINALLY to work through my plateau and seen the scales drop again. I had been at the same weight for nearly 2 months I think (I honestly am not as strict with weighing myself anymore) but since returning to work I've cleaned up my diet just that little bit more and I've managed to lose +1kg in that time. I was probably eating clean about 70% of the time, but I've tweaked a few things and dug deep to find a bit more determination and I'm eating clean 80-90% of the time now. Yes, I am human and I will admit to a glass of wine and a row of Cadbury chocolate this week but I've gotta say - I didn't really enjoy either as much as I used to!!! Eating clean just feels so much better but until the little lightbulb goes off in your head, it ain't gonna happen. <br />
So over my next few blog entries I will share some of my new found 'Clean Eating Recipes' as one of my 2012 goals is to be more adventurous with food. I've got to say though after trying a batch of Protein Pancakes this morning my husband really isn't sharing my enthusiasm lol.<br />
So my first 'Clean Eating Recipe' for 2012 is a stuffed chicken breast. Nothing too fancy, but considering I'm not really a big cook this was quite a big deal for me and I must say - I LOVED IT!!! So here's my simple to follow recipe:<br />
<br />
Mix together in a small bowl a tablespoon (or 2 if serving 2) of cottage cheese, a bit of grated carrot, diced onion, diced capsicum, spinach, garlic and salt and pepper if desired. <br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHpq0tZ6MIP9mJqT_vPEAnHN0VjMTJDIIGfRW5iACb92gb7MIVHxu-MQK1aOUIDuL01rR8bdwasSMI5d3s1I60d-wk89APllehOZfWynmCnBN_i5ssVzfF9LouH1sYrot9JoZjYJURikLI/s1600/002.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" nfa="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHpq0tZ6MIP9mJqT_vPEAnHN0VjMTJDIIGfRW5iACb92gb7MIVHxu-MQK1aOUIDuL01rR8bdwasSMI5d3s1I60d-wk89APllehOZfWynmCnBN_i5ssVzfF9LouH1sYrot9JoZjYJURikLI/s320/002.JPG" width="239" /></a></div><div align="center">Stuffing mix</div><div align="center"><br />
</div><div style="text-align: left;">Then cut your chicken down the middle and spoon mixture in. Roll chicken in Almond meal (I used my super whiz Thermomix machine to mill my own almonds). I then seared them on both sides in a hot fry pan and then baked in a moderate oven. The chicken breasts I used were quite large so it took about 50 mins. We had half a breast each and then had the leftovers today for lunch. My husband didn't wasn't so keen on the whole cottage cheese and carrot combo so I stuffed his with a store bought pesto and a couple of thin slices of brie cheese - not quite as healthy but it was easy to do to keep us both happy.</div><div style="text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicBXuNzTV1VQriQnosrtCCX-itVjt3N_Nd6smfjPkyBNYM8RSy1r5eJ9xe_uVwbVkb7e0BRHCYHvlSxODR7hsfM2y9Od_xjV3-nud3p9V92MTRekb4_NN2PdR7lD7p92KeNkWnLyTZYtaX/s1600/004.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" nfa="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicBXuNzTV1VQriQnosrtCCX-itVjt3N_Nd6smfjPkyBNYM8RSy1r5eJ9xe_uVwbVkb7e0BRHCYHvlSxODR7hsfM2y9Od_xjV3-nud3p9V92MTRekb4_NN2PdR7lD7p92KeNkWnLyTZYtaX/s320/004.JPG" width="320" /></a></div><div style="text-align: center;">The end result - served with a salad (or vegies)</div><div style="text-align: left;"><br />
</div><div style="text-align: left;">I was quite surprised with how good it tasted. The almond on the outside definately gave it that un-bland taste. These will certainly be included in my regular meal planning. And they're also something that I can prepare earlier in the day and leave in the fridge to just pop in the oven on a night I work. </div><div style="text-align: left;">Well that's my first recipe and I will have more to come - including my Protein pancakes (will have to test a few different variations on that one though). I would love to hear of any of your Clean Eating Recipes that are a favourite in your household. Please feel free to post in the comments or you can email them to me at <a href="mailto:bh@behotpersonaltraining.com.au">bh@behotpersonaltraining.com.au</a> and I can share them on the blog for everyone to try (including myself). </div>Bec Hayeshttp://www.blogger.com/profile/13541960247723392915noreply@blogger.com0tag:blogger.com,1999:blog-7600750737274859809.post-25243511045314910312012-01-04T15:24:00.000-08:002012-01-04T15:24:40.253-08:00Make the commitment to make the change.Happy New Year!! I hope everyone had a happy and safe New Year. I saw in the New Year kid-free (well until 4am lol) and it was great to have a night with hubby and a group of my most loved adults. So the first blog for 2012 is the perfect time to run through some hints and tips on how to set your goals AND more importantly how to work towards them to make them happen. If I lost 100g every time I had heard/read the new years resolution "I'm going to lose my baby weight", I would be one very skinny girl lol. So this blog is aimed for all those mums who have set this as their new years resolution. <br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcJFo2eDe8B1pdi-nX-xGo7fPrluJw9YQZveAVeBX1uGJGMWyTTKWL8PT99La2p_UOxUX9CO4M_BvbzIIPRc5jfIGcNkA7-L4wfuvEfQmNW4ibzhA2kn1bB-2dnpGfxa5Hz13peOd6iKUt/s1600/new+year.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" rea="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcJFo2eDe8B1pdi-nX-xGo7fPrluJw9YQZveAVeBX1uGJGMWyTTKWL8PT99La2p_UOxUX9CO4M_BvbzIIPRc5jfIGcNkA7-L4wfuvEfQmNW4ibzhA2kn1bB-2dnpGfxa5Hz13peOd6iKUt/s1600/new+year.jpg" /></a></div>I absolutely dislike the term "new years resolution". I believe "goal setting" is a much more realistic and achievable approach to staying committed and motivated. So I am going to run through the process of aiming for and achieving the goal of "losing my baby weight". I'm going to use myself as an example as I still have 5kg to lose to get back to my pre-babyweight. <br />
When setting goals you need to be S.M.A.R.T about it. I have covered this briefly before in previous blogs. <br />
S - Specific - make it specific, such as a number eg 65kg or to fit back into your fav pair of Pre-pregnancy jeans or to return to your pre-pregnancy weight (remember this WILL take time as your body and hormones have been through alot of stress and changes).<br />
M - Measurable - using a number on the scales or a favourite article of clothing makes your goal measurable.<br />
A - Achievable - DON'T SET YOURSELF UP FOR FAILURE!! Make your goal achievable to keep you committed and motivated. If you put on 20kg during your pregnancy and set the goal of being back to pre-pregnancy weight within 3 months, you're setting yourself up for potential failure. Sure, some mums do drop their weight in weeks. Others (like me) take months, and months, and months of bloody hard slog to lose it. Remember also that if your goal is to lose your baby weight, there is one HUGE priority that needs to be considered. That is your precious little bundle of joy, who on some days I can guarantee will test your commitment to your goal with lack of sleep, lack of time and lack of energy. As a new mum you must take things slow and not put too much pressure on yourself as bub's priorities and your own health and well being needs to come first. <br />
R - Realistic - This comes under the same principles of achievable. If you set the goal of being 50kg, but you haven't been 50kg since grade 10 and your pre-pregnancy weight was 60kg, you are not being realistic. <br />
T - Time frame - always select a time frame to achieve your goal by ie 4 weeks. <br />
<br />
First of all I'm going to break it down into short term and long term goals. Short term is usually between 4 - 12 weeks and long term between 6 - 12 months (time frames can differ, this is just as a guide). <br />
SHORT TERM GOAL - Lose 2kg by my birthday (mid February).<br />
LONG TERM GOAL - Lose 5kg by end of June (6 months) OR Fit into my "skinny skirt". As I do a bit of weight training I know it will be hard for me to drop the numbers on the scales, and to be honest I don't care about the numbers. But I know I will hit my goal when I can get back into my last pile of pre-pregnancy clothes. And I'm being more realistic by having a goal of "clothing" as opposed to "scales" as I have not lost any weight on the scales for weeks now, but I know I have definately lost size and I'm happy with that. <br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHqZXtaI9YqsJHGoztsa8K9p8Bkzb_YEOMXZi4ai4auT5IMDZSZccHY8MUrqndMu4uRCrfkx8UnXsF7WOSNg_3L5zdKF2fA4ja59Ya8dP45uIK40j93BPl1dT_wuIYF_hyphenhyphen6xoTU7YEQ1Qm/s1600/006.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" rea="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHqZXtaI9YqsJHGoztsa8K9p8Bkzb_YEOMXZi4ai4auT5IMDZSZccHY8MUrqndMu4uRCrfkx8UnXsF7WOSNg_3L5zdKF2fA4ja59Ya8dP45uIK40j93BPl1dT_wuIYF_hyphenhyphen6xoTU7YEQ1Qm/s320/006.JPG" width="320" /></a></div><div align="center">My "skinny skirt" which I have hanging up in a spot I see it numerous times a day</div><div align="center"><br />
</div><div style="text-align: left;">Setting the goal and time frame is the easy part. You then need to set some plans in place to help achieve this. If you don't PLAN, PLAN, PLAN you are setting yourself up for failure. You need to plan training sessions, you need to plan meals, you need to plan recovery times etc. I'll run through my plans to help me achieve my short term goal:</div><div style="text-align: left;"><br />
</div><div style="text-align: left;">* Complete a weekly Training Schedule every Sunday night. </div><div style="text-align: left;">* Complete the i365 Workout of the day (iPhone application) every day (if I miss a workout I have to make it up). I will be printing up a table so I can record the workout and my time and keep track of the ones I've missed and need to make up.</div><div style="text-align: left;"><a href="http://workout-of-the-day.com/2009/01/17/i365-workout-of-the-day-iphone-app/">http://workout-of-the-day.com/2009/01/17/i365-workout-of-the-day-iphone-app/</a></div><div style="text-align: left;">* Monitor and track my calories for the first week to make sure I am staying in line with where I should be.</div><div style="text-align: left;">* Complete a weekly meal plan (for night dinners) every Sunday night. I do this on a Sunday night as I usually do my grocery shop on a Monday. As I plan my meals, I also write my shopping list. </div><div style="text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMXVa7RnBAOPfFqQO5ChqcMQTxUE_-BkKcn0WNZrIANdmsC0pIhLUAPwpo0rulrPq-E6RD43i3Z88H5R47OfI3emmmte1r_btW3eckqJdxk2EhQ61trkCBZ5zxPg9K4UaDFSXv3blp5Gc3/s1600/010.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" rea="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMXVa7RnBAOPfFqQO5ChqcMQTxUE_-BkKcn0WNZrIANdmsC0pIhLUAPwpo0rulrPq-E6RD43i3Z88H5R47OfI3emmmte1r_btW3eckqJdxk2EhQ61trkCBZ5zxPg9K4UaDFSXv3blp5Gc3/s320/010.JPG" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;">Example of a training schedule</div><div style="text-align: left;"><br />
</div><div style="text-align: left;">I'm not going to set too many points, as I need to keep it achievable and realistic, as I will be returning to work next week too so I know life is going to be a whole lot more chaotic!!!</div><div style="text-align: left;">I really hope this helps some of you to achieve your goal this year. I set up this blog to help inspire others, who like me, have always had to work hard to lose the beloved baby weight. Please feel free to email me if you want any more advice <a href="mailto:bh@behotpersonaltraining.com.au">bh@behotpersonaltraining.com.au</a> I'm only too happy to help :)</div><div style="text-align: left;"><br />
</div><div style="text-align: left;">Until next time, get those goals set and start working towards them!! Just think in a months time how awesome it will feel.</div><div style="text-align: left;">Bec</div><div style="text-align: left;"><br />
</div>Bec Hayeshttp://www.blogger.com/profile/13541960247723392915noreply@blogger.com0tag:blogger.com,1999:blog-7600750737274859809.post-27368353735290583142011-12-28T21:19:00.000-08:002011-12-28T21:19:27.373-08:00Back to basics.Well the man in the red suit has been and certainly spoilt the little people (and the big people) in our house. I hope he was generous to you all :)<br />
I'm enjoying my last couple of weeks at home as a mummy before my return to work on the 9th January and the chaos of working split shifts, sleepless nights and organising 3 children (2 littlies and the hubby) hits! Definitely feeling mixed emotions about it all as I've really enjoyed my time at home, but I do miss my clients and having some regular "adult" time.<br />
So I've decided for the last couple of weeks of "mummy" time I'm forgetting about schedules, scales and all things technical (heart rate monitor etc) when it comes to training. I highly recommend EVERYONE forget about the scales for the next week or so until you feel like your training and eating is back on track. Once you're back on track give yourself a week and then weigh and measure to start off the new year. <br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-MX9AZbT-BOyLKzl4LEamK3Sh2M7bIvlXIyK6OT9WJZqIcjMgoKW3MXXIiHWPhlgZQPGb64OM6RMn52j1gDdRzRwOIyXWOuCvrz2wuGOyxAFWuDbm-3RFDU9KA1oFmpIZqiz6iVHNupC9/s1600/ban+scales.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" rea="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-MX9AZbT-BOyLKzl4LEamK3Sh2M7bIvlXIyK6OT9WJZqIcjMgoKW3MXXIiHWPhlgZQPGb64OM6RMn52j1gDdRzRwOIyXWOuCvrz2wuGOyxAFWuDbm-3RFDU9KA1oFmpIZqiz6iVHNupC9/s1600/ban+scales.jpg" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div>I'm still teaching a couple of classes throughout the week but other than that, I'm training for fun. Bella and I made the most of our Chrissy pressie the other day and had a great dance around to the Wii Just Dance and Just Dance Kids games. It is seriously such a good workout, but so fun that you don't even realise how hard you are working. Brandon was loving it too as he sat in his bouncer and laughed at mummy dancing lol. <br />
So even though I'm not doing alot of structured exercise I'm increasing my incidental exercise where I can. Yesterday I caught up with a good friend who I don't get to see very often, and instead of meeting for coffee we went for a walk. Mind you it was more a leisurely stroll and a gossip but it was still the better alternative. <br />
However, most of you are hopefully using this time of year, with the extra public holidays and days off, to train harder so I want to leave you all with a couple of short training sessions. <br />
<br />
Workout 1:<br />
10 rounds of: 100m sprints and 10 pushups <br />
<br />
Workout 2:<br />
As many rounds as possible in 10 minutes of: <br />
10 box jumps and 5 pullups (alternative - burpees)<br />
<br />
The last thing I want to leave you with for 2011, is forget about setting New Years resolutions. New Years resolutions are destined to fail. Instead find a spare 10minutes and sit down and seriously think about your GOALS for 2012. Set a few long term goals (to aim for over the year) and then break them down to set some short term goals (anywhere from 4-12 weeks). Goals need to be Specific, Measurable, Achievable and Realistic. And always give yourself a set Time to achieve them by. Think S.M.A.R.T when setting your goals. <br />
My next blog (the first in 2012) I will share with you my achievements (and downfalls) from 2011, and my goals for 2012. Bur for now have a fantastic New Years Eve, stay safe and healthy and I look forward to sharing more of my "Be Hot After Baby" adventures with you in the new year :)Bec Hayeshttp://www.blogger.com/profile/13541960247723392915noreply@blogger.com0tag:blogger.com,1999:blog-7600750737274859809.post-23388090245344202422011-12-21T17:29:00.000-08:002011-12-21T17:36:20.599-08:00Survive the Silly Season.Well only 3 more sleeps until the man in the red suit arrives and I am so not organised! I've bought all the pressies but haven't wrapped any yet. My poor nursery has a pile to rival the size of Mt Archer in the corner of the room and I've got a heap of baking I want to do but haven't started. Hopefully you are all more organised than me :)<br />
I just wanted to give you a few tips to getting through the Silly Season without needing to go up a dress size by the end of it. <br />
1. Try to keep moving. Try to stick to your regular training sessions when you can. And the days where you can't, move more. Increase your incidental exercise by parking further away at the shops, running around with your children at home, walk around the house when talking on the phone. Make a game of it and even include the children ie. when you wash the dishes do 5 squats for every plate you wash, or every time you walk through a doorway do a burpee. Sure you might look strange but no one else will see you, except possibly the children and they'll love to join in. <br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiORaF1oL8Zcwf58JQB4LFr98Rk6RLO_5sRnVvXvew6gk_TSX85MlkZ4Vm9KlUPRkkshotDbz02-yoWy8Lwvv-60vCRqrlM75KAHUF3vAA4mHXMiZQjB4QMW9B3Vybd-2qdaMR5zMpDykeO/s1600/christmas+pump.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" rea="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiORaF1oL8Zcwf58JQB4LFr98Rk6RLO_5sRnVvXvew6gk_TSX85MlkZ4Vm9KlUPRkkshotDbz02-yoWy8Lwvv-60vCRqrlM75KAHUF3vAA4mHXMiZQjB4QMW9B3Vybd-2qdaMR5zMpDykeO/s320/christmas+pump.jpg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;">Christmas Bodypump class 2009</div><div class="separator" style="clear: both; text-align: center;"><br />
</div>2. Christmas day dinners are a recipe for calorie overload. Keep these tips in mind so you don't overindulge to beat the bulge - use a smaller size dinner plate as you will fit less food on it, and don't go back for seconds, thirds, fourths etc. Also fill your plate with lots of fresh green, leafy salads or vegies (try to make half of your plate salads or veg, a quarter protein and a quarter breads or pastas) <br />
3. If you are asked to take a plate to a social occasion make it a healthy one. Opt for a fresh fruit platter, fresh cheese and grape platter or bake something yourself so you have control of using healthier ingredients. You could even go for little egg muffins or mini crust less quiches, zucchini slice or some mini berry muffins. <br />
4. Never skip breakfast. If you know you're going to be hitting the festive parties that night don't save up your calories by skipping meals earlier in the day. You'll end up starving and as soon as you walk through the door you'll be elbowing everybody to get to the buffet table and over indulging. Stick with your regular healthy breakfast and lunch options with a good mix of carbs and proteins. And even before you go to the party have a light snack if you're feeling hungry to prevent the hunger gorge.<br />
5. You can still enjoy your festive fizzies (ie alcohol) but remember moderation is key. For every glass of alcohol you have, follow it with a glass of water. Don't let people refill your glass until your glass is empty and don't just have a liquid dinner. Try to stick with low carb beers or low alcoholic wines/champagnes. And avoid the creamy cocktails. Ensure you fill up on a good meal of protein and carbs. Keep in mind a big night on the Christmas cheer can potentially have you blowing out your calories that night (late night kebab anyone?), blowing out your calories the next day (my hubby's hangover cure is KFC nuggets - yuck lol) and can leave you feeling sluggish and tired for a day or 2 after so your training suffers. <br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1oiFk-PqvCS_7gswMw2WuqCYmoyldho4gGcnz4M0w9tEEhrXsvJF65ZMnSTSaANr06e9YMJ1ST4vFsUxCuUGeD-BipTb4Xo6J5rOMLteiuiYrrs9ZfQMiWl2lJDGqcZDKa8Sb70AcuVOx/s1600/champagne.bmp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" rea="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1oiFk-PqvCS_7gswMw2WuqCYmoyldho4gGcnz4M0w9tEEhrXsvJF65ZMnSTSaANr06e9YMJ1ST4vFsUxCuUGeD-BipTb4Xo6J5rOMLteiuiYrrs9ZfQMiWl2lJDGqcZDKa8Sb70AcuVOx/s1600/champagne.bmp" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div>6. Don't feel guilty for saying "NO". I know sometimes you don't want to offend Nan by saying no to her second serving of plum pudding but your waistline will be grateful. It is a sad reality that people (usually our nearest and dearest) will try to sabotage our healthy choices and usually they don't do it intentionally. I constantly get told to "take it easy and rest" and "one little piece of cake won't hurt" from one family member. I just let it slide and know that I'm doing things for my own benefit of a healthy body and mind. <br />
<div style="text-align: left;">7. And lastly enjoy this time and don't beat yourself up for having a bad day. Accept that it's the time of year that your healthy eating may slide but don't use it as an excuse to eat a years worth of bad crap in one day. It's all about moderation and making healthy choices.</div><div style="text-align: left;"><br />
</div><div style="text-align: left;">I want to wish all of the Be Hot After Baby followers a very Merry Christmas and Wonderful New Year. I thank you all for following over the last few months and your wonderful words of support. I look forward to sharing more time with you in 2012. </div><div style="text-align: left;">Stay safe, stay active and stay healthy xx</div>Bec Hayeshttp://www.blogger.com/profile/13541960247723392915noreply@blogger.com0tag:blogger.com,1999:blog-7600750737274859809.post-15482863308527404012011-12-17T19:20:00.000-08:002011-12-17T19:20:16.911-08:00'tis the Season.Well the crazy Christmas rush has hit and I can't believe that this time next week I'll be one big meal down, and one more to go ;) I had a great little getaway down the beach last weekend but it just didn't last quite long enough. <br />
I managed to get in a couple of training sessions although it was a bit harder than I thought as hubby didn't have time off work so it was just me and the 2 kiddies most of the time, and I usually train before they wake but of course they both decided that 5:30am was a great wake-up time on holidays - little treasures. <br />
I was very grateful though that my mum offered to watch Brandon on the morning Bella went to daycare so I got an hour of "me" time. And I can't believe how fantastic it felt!! I went for a lap and a half at the Bluff at Kemp Beach. And halfway through the walk I realised this was the first time in a very, very long time that I've had time like this to myself. Sure I get time to train but usually it's at the gym with other people, or walking the dog which is the same scenery every time, or at home where I'm constantly reminded of the housework to be done, or being interrupted by the kidlets. This was a full hour of peace and solitude. I cranked the music in my car on the way there and enjoyed the scenery and tranquillity as I walked instead of thinking of how much washing I needed to do, or going through bodypump chorey in my head. I highly recommend it for every mummy, even if it's just one hour a month. Get a babysitter, get outside and go for a walk somewhere different and just enjoy your own company and thoughts.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilZlaR5do4dnfSxQzqLpD1LlH7ihDrRKWG0clSVaHkAp8PzyJXEXF6KD-cUyRrekjo4FYzD7PvFqN2f_BCU5DhJN0IU9Osy3KgPL3r0JtGZNkKceFE5H9zWN-HgcCphblYxSa1eKKXB2UO/s1600/036.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" oda="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilZlaR5do4dnfSxQzqLpD1LlH7ihDrRKWG0clSVaHkAp8PzyJXEXF6KD-cUyRrekjo4FYzD7PvFqN2f_BCU5DhJN0IU9Osy3KgPL3r0JtGZNkKceFE5H9zWN-HgcCphblYxSa1eKKXB2UO/s320/036.JPG" width="320" /></a></div><div align="center">My idea of "Heaven"</div><div align="center"><br />
</div><div align="left">I also managed to do my i365 workouts each day and a couple of leg/ab workouts. Cardio was harder as I had planned on doing some dvd's but the upstairs of the house we were at had wooden floors and I don't think the downstairs guests would appreciate me jumping around at 6am :)</div><div align="left">So with one week until Christmas and only 3 weeks until I officially return to work after having 6 months off, I'm taking the pressure off! I'm not weighing, I'm not planning and I'm not stressing about training. BUT I'm also not forgetting about it. I'm going to try to include some sort of physical exercise MOST days of the week. I'm going to enjoy my last 3 weeks as a full time mummy and treasure this extra time with my babies. </div><div align="left">I will get in one more blog this week with some tips on surviving the festive season. But until then just move when you can and don't use Christmas as an excuse to ditch the clean eating, after all Christmas is only one day, not a week or more ;)</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFp6NJ-B7fCVHyK3oBArXc7rI58NdSlCGRgvzfcyoEFRy8ADTfX-jvCldR9JCJSBzjhqBLw2FhRwn0QiSLa3zLqgMNLPjEW3SyhO5kFoMuxe0yDylcahBwe7Qg_tmPAsLKl3O6Yf1_eCDl/s1600/IMG_0022.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" oda="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFp6NJ-B7fCVHyK3oBArXc7rI58NdSlCGRgvzfcyoEFRy8ADTfX-jvCldR9JCJSBzjhqBLw2FhRwn0QiSLa3zLqgMNLPjEW3SyhO5kFoMuxe0yDylcahBwe7Qg_tmPAsLKl3O6Yf1_eCDl/s320/IMG_0022.JPG" width="213" /></a></div><div align="left"><br />
</div>Bec Hayeshttp://www.blogger.com/profile/13541960247723392915noreply@blogger.com0tag:blogger.com,1999:blog-7600750737274859809.post-83518773039768600912011-12-08T18:51:00.000-08:002011-12-08T18:51:54.469-08:00Off on a mini break...from my scales and life xxWell I've rebelled this week and not weighed in. I've had my scales in my gym bag for the week and it's probably been the best thing for me as I was starting to weigh myself a little bit too often. And I'm off today on a mini beach break and won't be weighing until I come back next week. <br />
I'm really excited to get away for a few days. It will be great to spend some quality time with my kiddies without having to worry about checking emails, work planning or stressing about the housework getting done. The only downside is my biggest kid (aka hubby) won't be with us the whole time :( But we will get some time altogether as a family. <br />
I'm also excited to have a break from my usual training regime. As much as I love my Bodypump and Bodycombat classes, they are pretty much all I've been doing lately. I'm struggling to shift my last few kilos and have the dreaded "jelly belly" which I loathe with a passion. So I'm looking forward to getting outdoors, away from the norm and hitting up some hardcore workouts. I'm going to aim for some HIIT cardio and some intense resistance training (think Tabata). I've got my workout clothes, joggers and some training gear packed and ready to use.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbIYPM0N7vCf6-VLJapZI7G1UC7HRZMIqTm771aYCjyJ7rm3F5FdZs2eFkF9JneFjPmFFAseQEyu-4udX__vKfMYVgdySrB9Z5xozRh6g2yJyp4TLvXavxtEnM3BafhOPsxWBsDHn7zZis/s1600/003.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" mda="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbIYPM0N7vCf6-VLJapZI7G1UC7HRZMIqTm771aYCjyJ7rm3F5FdZs2eFkF9JneFjPmFFAseQEyu-4udX__vKfMYVgdySrB9Z5xozRh6g2yJyp4TLvXavxtEnM3BafhOPsxWBsDHn7zZis/s320/003.JPG" width="239" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: left;">I've thrown in a couple of dvd's and a Health and Fitness Home training magazine. I've also got a fantastic little iPhone app. called 365 Workouts. I'm setting myself the challenge in the 2 weeks lead up to Christmas to do the daily workout off this app, starting from tomorrow. </div><div class="separator" style="clear: both; text-align: left;">For example today's workout is:</div><div class="separator" style="clear: both; text-align: left;">Five rounds of - 20 squat thrusts (burpee with no pushup) and 8 one arm pushups.</div><div class="separator" style="clear: both; text-align: left;">hhmm kinda glad that I'm starting tomorrow and not today lol. It's a fun little app and I highly recommend it. I will do my normal training session and then just finish off each session with the daily workout. </div><div class="separator" style="clear: both; text-align: left;"><a href="http://workout-of-the-day.com/2009/01/17/i365-workout-of-the-day-iphone-app/">http://workout-of-the-day.com/2009/01/17/i365-workout-of-the-day-iphone-app/</a></div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">Well I'm off to finish packing. It's a good thing I'm taking a few days away from my laptop as I'm turning into an obsessed, on line shopper. I think I see my parcel man nearly every day :S But yesterday's parcel was a bargain pair of toning joggers that I had purchased. </div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7JClxktyL6svdx1T6CXH0fPGs3VZuzifZNJc-3sOawwwGdE20i_KjhEz1Vfi0jsk6REsPtoNbnTZyyOnGcU5yjkU_zndT6A0dSQuRfXAHDsWFT3AWtMdLiLVWWdz2mYdJoE4FkE1nUhiQ/s1600/004.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" mda="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7JClxktyL6svdx1T6CXH0fPGs3VZuzifZNJc-3sOawwwGdE20i_KjhEz1Vfi0jsk6REsPtoNbnTZyyOnGcU5yjkU_zndT6A0dSQuRfXAHDsWFT3AWtMdLiLVWWdz2mYdJoE4FkE1nUhiQ/s320/004.JPG" width="320" /></a></div><div class="separator" style="clear: both; text-align: left;">I'm not one to fall for the advertising gimmick of these styles of shoes. Basically I bought them because they were cheap, they look good and I go through heaps of shoes in my line of work. But after wearing them yesterday I've fallen in love even more!! Super cute and super comfy. Now I just need to remember where I bought them from and see if they have any more in stock....</div>Bec Hayeshttp://www.blogger.com/profile/13541960247723392915noreply@blogger.com0tag:blogger.com,1999:blog-7600750737274859809.post-79268875900990504822011-12-01T15:47:00.000-08:002011-12-01T15:47:27.004-08:00Crunchy Parmesan Chicken SaladAs promised here is the recipe for one of my favourite dinners!! I can't take the credit for this one, I'm not creative unfortunately. I remember seeing this advertised on TV a few years ago for Donna Hay magazine and googled the recipe. You can modify the salad, I don't like tomatoe and Brett doesn't like cucumber so we just put our own salad straight onto plates. <br />
<br />
<div id="post_message_131218"><b><span style="font-size: small;">Crunchy Parmesan Chicken Salad</span></b><br />
<br />
4 x chicken breasts, trimmed and sliced<br />
2 cups finely grated parmesan cheese<br />
1/4 cup (2.5 fl oz) olive oil <br />
3 egg whites beaten lightly<br />
2 TBS lemon juice<br />
200g (7oz) baby spinach leaves<br />
1 lebanese cucumber, sliced thinly<br />
1/4 cup freshly chopped basil leaves<br />
240g punnet yellow tear drop (cherry?) tomatoes cut in half<br />
2 green onions, sliced thinly (scallions)<br />
Sea salt and black pepper<br />
<br />
Preheat oven to 200C.<br />
Dip chicken in eggwhites then parmesan. Bake on baking trays under a pre-heated hot grill for 15-20 minutes until golden and crunchy.<br />
Toss spinach, cucumber, tomatoes and green onions to combine, set aside. Or place spinach on plate and top with the other salads. <br />
In another bowl whisk the basil, lemon juice, oil and seasonings, set aside.<br />
Serve salad on individual plates with chicken on top and then drizzled with oil.</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhqmm6EnqG0iCoaCUFlPeQlhOBtmnE8S_UAgmbT4GaYrKl-qlBfvVpb4dRJotzTNwPEf6bBIHvSkiBwd5njSBKX0GkSXCMk2t9Qk7dz8G049dIWkfYUHhi4a9v2O3PnCfZab1_eFikTT5I/s1600/035.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" dda="true" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhqmm6EnqG0iCoaCUFlPeQlhOBtmnE8S_UAgmbT4GaYrKl-qlBfvVpb4dRJotzTNwPEf6bBIHvSkiBwd5njSBKX0GkSXCMk2t9Qk7dz8G049dIWkfYUHhi4a9v2O3PnCfZab1_eFikTT5I/s320/035.JPG" width="320" /></a></div><br />
This is seriously one of the easiest dishes to make and is high in protein, low in carbs. I enjoy mine with either a nice glass of red or a low carb beer - cause life is all about moderation ;)<br />
<br />
<a href="http://www.girl.com.au/donna-hay-magazine-spring-edition-35.htm">http://www.girl.com.au/donna-hay-magazine-spring-edition-35.htm</a><br />
<br />
<div> </div><!-- / message --><!-- sig -->Bec Hayeshttp://www.blogger.com/profile/13541960247723392915noreply@blogger.com0tag:blogger.com,1999:blog-7600750737274859809.post-2931288700435415992011-11-27T20:26:00.000-08:002011-11-27T20:26:10.875-08:00Cheers to Carbs<div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_8do4DuV8lELz19-swqcTYiE8xT-zNIHOlVZDRcwHBIW41xI0J1f2e_AUvW6x_qMb8anpa6DkTHWMHfrMdE28gKGcmbpNiDa8iQDbW1ZwubIXCAfZGRjvSV_R0-QUnfYJd5FAwlnkFGXT/s1600/005.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" dda="true" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_8do4DuV8lELz19-swqcTYiE8xT-zNIHOlVZDRcwHBIW41xI0J1f2e_AUvW6x_qMb8anpa6DkTHWMHfrMdE28gKGcmbpNiDa8iQDbW1ZwubIXCAfZGRjvSV_R0-QUnfYJd5FAwlnkFGXT/s320/005.JPG" width="239" /></a></div><div align="center">Breakfast Berry Smoothie</div><div align="center"><br />
</div><div style="text-align: left;">I lasted a week but now I've Kicked no-Karbs to the Kerb (feeling very Kardashian like saying that lol). After one week on my low carb eating plan I sneaked a peek on the scales (well truth be told I had been sneaking a peek every day tsk tsk) and nearly cried when I had PUT ON 200g!!! So that was it - I whipped out my blender and started my day with the one thing I had been craving for breakfast all week, a protein, energy filled smoothie. It is seriously the best Summer breaky - quick, balanced, refreshing and filling. I just throw a cup of Rice or Oat milk in the blender with some frozen mixed berries, a serve of vanilla protein powder, a tablespoon each of LSA and Chia seeds and a handful of ice. Blended in less than a minute and ready to drink, it's near perfect at 350cals, 30g carbs, 34g protein and 9.5g fat. Time is no excuse to skip breaky with these smoothies. </div><div style="text-align: left;">Anyway so when I did my official weigh in this morning I had dropped the 200g, so weighed in the same as last Monday. I've never been a fan of fad diets and I know I should have stuck with my gut instinct on this one, but thought I'd give it a shot. I've hit a plateau over the last few weeks and can't seem to shift off my current weight. But I know I've got to give myself a break and take the pressure off a little bit, my little man is not even 5 months old yet and I have lost 8kg from when I came out of hospital after having him. I constantly keep reminding myself it takes 9 months to put it on, it may take 9 months to take it off. </div><div style="text-align: left;">Having said that I know over the last few weeks I have let my cardio training slip as I have been thoroughly enjoying some extra weight sessions, so this week I have a goal of 3 sessions on the treadmill (see below). Plus I am covering a couple of extra classes this week, one being Bodycombat, so I have a big week of training. Here's my plan:</div><div style="text-align: left;">Monday - am - Bodypump (teach) pm - Bodycombat (team teach)</div><div style="text-align: left;">Tuesday - Treadmill 1.6km run - 3min recovery, 1.2km run - 2min recovery, 800m run - 1min recover, 400m run</div><div style="text-align: left;">Wednesday - Bodycombat (home)</div><div style="text-align: left;">Thursday - am - Bodycombat (teach) pm - Bodypump (teach)</div><div style="text-align: left;">Friday - Bodypump (teach) Treadmill - 30mins Intervals (1min run, 1min walk) </div><div style="text-align: left;">Saturday - Treadmill - Incline Intervals 30mins</div><div style="text-align: left;">Sunday - Rest Day</div><div style="text-align: left;"><br />
</div><div style="text-align: left;">My meal planning for this week is:</div><div style="text-align: left;">Monday - Leftover Roast Turkey with salad</div><div style="text-align: left;">Tuesday - Parmesan Chicken with Spinach Salad (my fav dinner - will blog a pic and recipe of this one)</div><div style="text-align: left;">Wednesday - Pork Cutlets and Salad</div><div style="text-align: left;">Thursday - Dinner with the in-laws</div><div style="text-align: left;">Friday - Zucchini Slice and salad</div><div style="text-align: left;">Saturday - Turkey Breast burgers</div><div style="text-align: left;">Sunday - Chicken and Pumpkin cous cous salad</div><div style="text-align: left;"><br />
</div><div style="text-align: left;">So my goal this week is extra cardio - I put the challenge to you to join me with this one. Try to include 3 cardio sessions this week (only has to be 30mins, but make it High Intensity Interval Training ie HIIT). If you already train enough cardio, mix it up with a different form of cardio and try something new - a class, use a different machine, train outside, different intervals - the options are endless. Have a great training week!</div>Bec Hayeshttp://www.blogger.com/profile/13541960247723392915noreply@blogger.com2tag:blogger.com,1999:blog-7600750737274859809.post-74385160138896231642011-11-22T23:06:00.000-08:002011-11-22T23:06:28.911-08:00No carbs...no commentWell I've finally gotten around to update with this weeks weigh in - 900g loss which of course I'm happy with as it's a loss. I had my dear Miss 3's birthday party on Sunday so I've spent the last couple of days recuperating and recovering lol. <br />
I paid a visit to a Naturopath last week as I am fascinated by Iridology. For those who don't know what Iridology is: <br />
<b>Iridology</b> (also known as <b>iridodiagnosis</b><sup class="reference" id="cite_ref-Cline_0-0"><a href="http://en.wikipedia.org/wiki/Iridology#cite_note-Cline-0"><span style="font-size: x-small;"><span style="color: #0645ad;"><span>[</span>1<span>]</span></span></span></a></sup> or <b>iridiagnosis</b><sup class="reference" id="cite_ref-1"><a href="http://en.wikipedia.org/wiki/Iridology#cite_note-1"><span style="font-size: x-small;"><span style="color: #0645ad;"><span>[</span>2<span>]</span></span></span></a></sup> is an <a href="http://en.wikipedia.org/wiki/Alternative_medicine" title="Alternative medicine"><span style="color: #0645ad;">alternative medicine</span></a> technique whose proponents claim that patterns, colors, and other characteristics of the <a href="http://en.wikipedia.org/wiki/Iris_(anatomy)" title="Iris (anatomy)"><span style="color: #0645ad;">iris</span></a> can be examined to determine information about a patient's <a href="http://en.wikipedia.org/wiki/Systemic_disease" title="Systemic disease"><span style="color: #0645ad;">systemic</span></a> health. Practitioners match their observations to <i>iris charts,</i> which divide the iris into zones that correspond to specific parts of the human body. Iridologists see the eyes as "windows" into the body's state of health.<br />
Iridologists use the charts to distinguish between healthy systems and organs in the body and those that are overactive, inflamed, or distressed. Iridologists believe this information demonstrates a patient's susceptibility towards certain illnesses, reflects past medical problems, or predicts later health problems. <a href="http://en.wikipedia.org/wiki/Iridology">http://en.wikipedia.org/wiki/Iridology</a><br />
So I took myself and my little eyeballs off to see her, under a recommendation from a friend. Once there I filled in a form asking the usual questions of health history, reason for visit and a basic daily food intake. Once I went in and we had a little chat and she took photos of my eyes she picked up on some stuff that was 100% accurate. She asked if I experienced heart burn, which was always my biggest pregnancy complaint. And she told me I was lacking energy and just pushing myself to get things done, as they had to be done. And when she asked me if I was a bit foggy brained I nearly fell off my chair in agreement. I had noticed in the last couple of months I had become quite "off my tree" for want of a better quote. I was putting it down to lack of sleep and possibly taking time off work and not stimulating my brain as much. And I knew before I went back to work in the New Year that I had to get my head together or work would be a struggle. So here's hoping the super pills she gave me will make me smart again?? So I was super impressed with the Iridology part of our appointment (although anybody could probably guess that as mum of a 4 month old and a 3 year old I would be lacking energy and a bit space headed lol).<br />
Then she handed me a couple of sheets of paper and said she wanted me to cut out carbs (or limit to 20g a day, which ain't a lot!). As soon as she said that one word popped into my head...ATKINS! But then she said don't worry about keeping track of fat content as everything you can eat is healthy fats, so 2 words popped into my head....HEALTHY ATKINS?? So basically that means I can't eat bread, pasta, rice, fruit, anything with flour (which is ALOT of things), grains and alcohol *sob sob*. However the silver lining is I am allowed 1 low carb beer per day. So when I checked out my list of unlimited foods I wasn't expecting to see cheeses (nearly all sorts) and bacon. It was just like the infamous Atkins diet which I am not really a believer of, and to make it worse, she wanted me to do it for a month!! So I've struggled with the decision to follow it or not, as it's not something I would put my clients on. I am a big believer of everything in moderation and Atkins can be very successful if followed smartly, but it can become quite unhealthy with some poor food choices (oily bacon and eggs for breaky everyday anybody?) and generally people struggle to stick with it long enough to see the results. BUT I've decided to have a crack at it and I started last Thursday and went surprisingly well Thursday, Friday and Saturday. Although I did have to teach a Bodycombat class Saturday morning and after 2 days of no carbs that was probably one of my hardest classes ever. Then Sunday was Miss 3's party day and I'm sorry but I had a devine birthday cake made, I was going to eat it. But I did behave myself alot better than I would have if I wasn't following the plan. So back on it Monday, Tuesday and Wednesday has hit and I am struggling today! No energy, tired and all I want to eat is carbs when I feel like this :( But I'm giving myself until Sunday to see how I go and as I'm expecting BIG results for such deprivation, if I don't see a big drop on the scales I won't continue on with it. The good thing about it though is it is based on lots of clean eating (lots of vegies and salads, although some are restricted). You just have to be mindful of your choices when it comes to your meats, cheeses and eggs as it can become a very high fat diet. <br />
<div style="text-align: center;"><img height="282" id="il_fi" src="http://www.primehealthchannel.com/wp-content/uploads/2010/09/atkins-diet-food.jpg" style="padding-bottom: 8px; padding-right: 8px; padding-top: 8px;" width="425" /></div><div style="text-align: center;"><br />
</div><div style="text-align: left;">On the plus side I ordered a few low/no carb items from the net, including cookies, cookie mix and savoury wafers (so I can have Camembert and crackers with my low-carb beer - ok this diet is starting to sound better and better!). They arrived today so I'm hoping they will make the next few days a bit more easier.</div><div style="text-align: left;">I will keep </div><div style="text-align: left;">So that's my ramble for the week and I will keep you all updated on how I go. I'll leave you with my attempt at a no-carb meal plan for the week:</div><div style="text-align: left;">Monday - Beef Stirfry (no rice for me)</div><div style="text-align: left;">Tuesday - Dining out - so proud I ordered an Eye Fillet steak for the first time ever, and I didn't eat my chips (ok I had about 5) and I refused chocolate cake and cheesecake while everyone else ate in front of me :( </div><div style="text-align: left;">Wednesday - Chicken Caesar salad (no croutons)</div><div style="text-align: left;">Thursday - Zucchini Slice and salad</div><div style="text-align: left;">Friday - Parmesan Chicken and salad</div><div style="text-align: left;">Saturday - No Crust quiche</div><div style="text-align: left;">Sunday - Either leftovers or Low-carb lasagne (still researching recipes)</div>Bec Hayeshttp://www.blogger.com/profile/13541960247723392915noreply@blogger.com0tag:blogger.com,1999:blog-7600750737274859809.post-47886012142575573372011-11-15T03:45:00.000-08:002011-11-15T03:45:53.247-08:00Birthday week!!!Sorry for the late entry this week but it's Birthday week! My gorgeous girl turned the big 3 yesterday and I have a party planned for the weekend (I think I've planned it waaay out of my depth, silly mummy lol) so this week is just hectic. <br />
<div class="separator" style="clear: both; text-align: center;"><br />
</div>Weigh in on Monday - not good :( Put on bloody 500g grrr. But I am having feeding issues with bub and I know my food wasn't as good as the previous week. For the next few weeks I am going to take the focus off training (just a touch cause I do love my training sessions) and focus more on food. I am struggling to get 4 hours sleep a night at the moment as bub has started waking for extra feeds and I've started back work 4 early mornings a week. So instead of stressing about getting up at 5am on my mornings off I need to realise it's ok to have a sleep in and just eat cleaner throughout the day. <br />
Having said that I hit the gym this afternoon to do my own weights session on the gym floor and it felt fantastic!! I've been so caught up in my Bodypump classes lately that I had forgotten how much I missed doing free weights. If I only had time to do 2 or 3 training sessions a week, I would make them all resistance/weight training sessions. The benefits of weights are huge, but unfortunately alot of ladies are scared to train weights for numerous reasons - fear of bulking up, cardio makes you lose weight faster, intimidated by training with the big boys, unsure of technique - just to name a few. Ladies don't be scared of picking up a dumbbell and showing the boys on the floor how it's done. Speak to the trainers at your gym if you are unsure of technique, or even book in for a few personal training sessions to learn more. <br />
And if you don't have a gym membership, using your body weight is one of the fastest ways to get in shape - pushups, squats, lunges, burpees, situps etc. I've told you all before and I'm sure I'll tell you all again :)<br />
Since it's my favourite girls birthday this week I though I would share with you one of my favourite workouts. I have used this one before on my clients and have also done it myself a few times. It is inspired on the Crossfit training principles. It's a high intensity workout designed to leave you unable to get off the floor at the end of the last round (and if you didn't need to lie on the floor for at least 5mins after doing it, you didn't work hard enough):<br />
6 Rounds for time of:<br />
600m Run<br />
6 Squats<br />
6 Pushups<br />
6 Situps<br />
6 Deadlifts<br />
6 Burpees <br />
6 Push Press<br />
As it's only low reps, you've gotta go heavy with the weights (but be sure you're technique is spot on first).<br />
<br />
I was going to share a photo with you from Bella's birthday yesterday but my silly laptop has been playing up for weeks and doesn't seem to want to download one properly for me. And yes for those of you that know me personally, my husband DOES work in the IT industry and I've been complaining about it to him for months. It's hard to get good help around here :P<br />
Have a great training week - stay cool (if possible) and hydrated when training! Bec Hayeshttp://www.blogger.com/profile/13541960247723392915noreply@blogger.com0tag:blogger.com,1999:blog-7600750737274859809.post-9402318989153041682011-11-07T16:24:00.000-08:002011-11-07T16:24:57.600-08:00My Inspiration and MotivationWeigh in for week 1 of my 6 week Challenge saw an 800g loss. I'm pretty happy with that but was hoping for a 1kg loss to stay on target of losing 6kg in 6 weeks. I know I can still clean up my food a little bit more though. Making a "practise" chocolate cake for my daughters 3rd birthday didn't help matters. <br />
I had a great training week which involved 6hrs and 15mins of training time, which was on track with my 60minute sessions, 6 days a week. This week however I am really struggling with lack of sleep, and it's only Tuesday already lol. My little man is having feeding and sleep issues since we moved him into his own room in the big cot. So I know it is going to take a tonne of willpower and motivation to ensure I still train, even though I'm walking around like a zombie at the moment. And the other hurdle I have is when I'm tired all I want to eat is sugar, sugar, sugar!!! But hopefully things will be better tonight, cause I've moved Brandon's cot to the shed - haha just joking (another week of nights like the last week though and he may just end up in the shed lol).<br />
My training schedule for this week is:<br />
Monday - 6am BodyPump and 4:30pm BodyCombat <br />
Tuesday - 30mins Interval running and 30mins Upper body<br />
Wednesday - 30mins Incline walking and 30mins Legs/Abs<br />
Thursday - 30mins Aerobics DVD and 5 rounds of 30 pushups, 30 lunges, 30 crunches, 30 bench dips, 30 squats and 30sec hover<br />
Friday - BodyPump (teaching)<br />
Saturday - 1hr walk the dog<br />
Sunday - The always glorious REST DAY :)<br />
<br />
Meal planning this week is good and bad - it's good because it's a week of very little cooking (love leftovers week) but bad because we are eating out twice this week for dinner with my in-laws. The dangers of eating out are extra fats, sugars and salts added to the food and in food preparation to make things taste more appealing, and watching portion control. <br />
Monday - Dining out (I did have the salmon and salad, and a few chips shhh)<br />
Tuesday - Chicken Curry leftovers<br />
Wednesday - Zucchini Slice (leftovers) and salad<br />
Thursday - Dining out<br />
Friday - Coconut Chicken Curry (leftovers)<br />
Saturday - Lasagne (leftovers) and salad<br />
Sunday - Fish and salad <br />
<br />
I also just wanted to share a couple of my little secrets to keep me on track, especially important when I know I'm going to have a tough week like this week. <br />
The first motivation tool I have is my "goal outfit". When I was pregnant I purchased a Lululemon skort that I had no chance of pulling up over my thighs, they now fit (just) but I'm still not at the stage where I would wear them in public. So I've hung them up so every morning as soon as I walk out of my bedroom they are the first thing I see. It's a bit like 'The Biggest Loser'. They always have their goal outfit and it can be a great inspiration to keep you on track for your goal and also a great tool to measure that you've achieved your goal.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_hFGYi8SKGtJu5QVJcBLItILIlJsg8M-jgAcF-uzWCQPajch4Q0Z6UCLkBNO-EK8ajAHmiQUvwERTzVBovdem5JiZDMUWURoO-2F4d7kdBSaNnNbYRz2eqJ4BeIYLeZQo7D41JL8nQLzd/s1600/008.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" ida="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_hFGYi8SKGtJu5QVJcBLItILIlJsg8M-jgAcF-uzWCQPajch4Q0Z6UCLkBNO-EK8ajAHmiQUvwERTzVBovdem5JiZDMUWURoO-2F4d7kdBSaNnNbYRz2eqJ4BeIYLeZQo7D41JL8nQLzd/s320/008.JPG" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;">My "goal" skirt</div><div class="separator" style="clear: both; text-align: center;"><br />
</div>The other is my inspiration board. This is something that anyone can set up to visualise their dream/goal and again maintain the motivation to keep working towards it. It doesn't just have to be a weight loss/fitness goal, you can do these for holidays, houses, jobs, the list is endless. Mine is obviously set up for my weight loss and fitness goals at the moment. These boards can be fairly personal so mine is hidden in my bedroom so visitors don't see it and I will just give you a sneak peek at it:<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxlR5SkxSfV0D_JHXK3yLUFg-Z7086iF1JxVsREvrDCUOl7SExp8INB8GXBYN7Xz4SjE31L0rFHANH7UjZyEl-gCXoUkzhKyndBdkuql8jPxbn2T3WFgHEpdeJ8UIJC2ZToPGn4y1jgJ_2/s1600/010.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" ida="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxlR5SkxSfV0D_JHXK3yLUFg-Z7086iF1JxVsREvrDCUOl7SExp8INB8GXBYN7Xz4SjE31L0rFHANH7UjZyEl-gCXoUkzhKyndBdkuql8jPxbn2T3WFgHEpdeJ8UIJC2ZToPGn4y1jgJ_2/s320/010.JPG" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;">My Inspiration board</div><div class="separator" style="clear: both; text-align: center;"><br />
</div>Mine is basically set up with some inspirational pics of strong, toned women, my goal weight and the date I would like to achieve this by, some of my fav inspirational training quotes and also some photos of me at my pre-pregnancy weight. <br />
I highly recommend using at least one of the above as a motivational tool to help you achieve your goals.<br />
<br />
Well that's my week wrap up. If you can all think sleepy thoughts for me (and my baby lol) I would really appreciate it :) <br />
<div style="text-align: left;"></div>Bec Hayeshttp://www.blogger.com/profile/13541960247723392915noreply@blogger.com0tag:blogger.com,1999:blog-7600750737274859809.post-27261115228928681852011-11-01T03:54:00.000-07:002011-11-01T03:54:06.543-07:00Week 1 Training Schedule and Meal PlanJust thought I'd do a quick write up for my week 1 (of 6 weeks) training schedule and meal plan. Just before I had my second bub I started doing a weekly meal plan up. I began this for a number of reasons - to save money and stop impulse buying, to reduce the temptation of takeaways and to be better organised for meals at night as once I return to work I'll be working evenings again with 2 littlies and a husband to organise eeeek! I will admit that in the 5 or so months I've been meal planning, I don't think there has been one single week where we have managed to stick to it. But that's generally because we always end up with so many leftovers or if I've had a bad day with the kids (guaranteed at least one a week lol) I may need to find a quicker, easier meal to cook. I highly recommend meal planning for new mums, if you're time poor or wanting to eat healthier.<br />
<br />
So my meal plan for this week is:<br />
Monday - Homemade lasagna and salad <br />
Tuesday - Chicken and Cashew Coconut Curry<br />
Wednesday - Zucchini Slice and salad<br />
Thursday - Lamb cutlets and Quinoa Salad (will be the first time making this salad)<br />
Friday - Homemade Pizza and salad<br />
Saturday - Easy No Crust Quiche and salad<br />
Sunday - Fish and salad (I buy the microwave steamed fish)<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-WR4n24Rkg0hh9w0NC0czjNWCQVAymMoD556NPS9vwAtvTidLyKpwgKZLvgDJJHhUVbKZLdAklWnjLJvgGbh34DpN7tHg2Ax8paCIteHnNplxajkyHL2P02Psqt3DshZd_rRK5JNy8pW5/s1600/041.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" ida="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-WR4n24Rkg0hh9w0NC0czjNWCQVAymMoD556NPS9vwAtvTidLyKpwgKZLvgDJJHhUVbKZLdAklWnjLJvgGbh34DpN7tHg2Ax8paCIteHnNplxajkyHL2P02Psqt3DshZd_rRK5JNy8pW5/s320/041.JPG" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;">Fish and salad</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: left;">The biggest factor with our meals are they need to be suitable for not only me, but also my husband and 3 year old. I could live on meat and salad every single night but Brett needs something more substantial and Bella needs variety so she doesn't become a fussy eater. I try to cook normal, family friendly meals and I just have to keep my portion size down and add salad to make them more filling. I also own a Thermomix which I use probably for 90% of our night meals so everything is made from scratch and as it chops everything quite small, and within a matter of seconds, I can hide vegies in lots of things we eat ie lasagna.</div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">My Training schedule this week:</div><div class="separator" style="clear: both; text-align: left;">Monday - 6am BodyPump and 4:30pm BodyCombat</div><div class="separator" style="clear: both; text-align: left;">Tuesday - 30mins Inclines Intervals on Treadmill and 30mins Legs/Abs</div><div class="separator" style="clear: both; text-align: left;">Wednesday - 30mins Cardio (hoping to get to 6am BodyCombat) and 30mins Full Body</div><div class="separator" style="clear: both; text-align: left;">Thursday - 30mins Interval running and 30mins Upper body and Core</div><div class="separator" style="clear: both; text-align: left;">Friday - 6am BodyPump (teaching) and 30mins Cardio</div><div class="separator" style="clear: both; text-align: left;">Saturday - 30mins Cardio (outside intervals) and 30mins Full Body</div><div class="separator" style="clear: both; text-align: left;">Sunday - REST DAY AND SLEEP IN YAY!!</div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">I've had some really bad nights over the last week with the baby, the toddler and the puppy all waking up numerous times through the night. It has been a struggle to do some training sessions, especially the early morning ones, but I just remind myself how much better it will make me feel. </div><div class="separator" style="clear: both; text-align: left;">I'll leave you with the Incline Intervals on did on the tready this arvo. I love interval work for 2 reasons - the main reason is you can burn more calories which means faster results. And the other is I find it makes the time go quicker lol.</div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">Warmpup - easy pace 3mins</div><div class="separator" style="clear: both; text-align: left;">Incline walk or jog - 30secs</div><div class="separator" style="clear: both; text-align: left;">Recovery (drop incline and pace if needed) - 30secs</div><div class="separator" style="clear: both; text-align: left;">Incline - 60secs</div><div class="separator" style="clear: both; text-align: left;">Recovery - 60secs</div><div class="separator" style="clear: both; text-align: left;">Incline - 90secs</div><div class="separator" style="clear: both; text-align: left;">Recovery - 90secs</div><div class="separator" style="clear: both; text-align: left;">Incline - 2mins</div><div class="separator" style="clear: both; text-align: left;">Recovery - 2mins</div><div class="separator" style="clear: both; text-align: left;">Incline - 2 and 1/2mins</div><div class="separator" style="clear: both; text-align: left;">Recovery - 2 and 1/2mins</div><div class="separator" style="clear: both; text-align: left;">Incline - 2mins</div><div class="separator" style="clear: both; text-align: left;">Recovery - 2mins</div><div class="separator" style="clear: both; text-align: left;">Incline - 90secs</div><div class="separator" style="clear: both; text-align: left;">Recovery - 90secs</div><div class="separator" style="clear: both; text-align: left;">Incline - 60secs</div><div class="separator" style="clear: both; text-align: left;">Recovery - 60secs</div><div class="separator" style="clear: both; text-align: left;">Incline - 30secs</div><div class="separator" style="clear: both; text-align: left;">Recovery - 30secs</div><div class="separator" style="clear: both; text-align: left;">Cooldown - easy pace 3mins</div><div class="separator" style="clear: both; text-align: left;"><br />
</div>Bec Hayeshttp://www.blogger.com/profile/13541960247723392915noreply@blogger.com0tag:blogger.com,1999:blog-7600750737274859809.post-91115281299018527642011-10-29T01:02:00.000-07:002011-10-29T01:02:32.794-07:006 kilos in 6 weeks....eeeekk!!!!Well it's time to be honest. I've had a shocking couple of weeks with regards to eating :( I've fallen victim to the dreaded "mummy munchies" - eating my 2 year olds leftovers, having a biccie when she has a biccie and getting those dreaded afternoon munchies when I'm at home in the afternoons!! And to make things even worse I'm having a birthday party for her in a few weeks so we've been trialling cupcakes and biccies for the party - arghhhh. <br />
So it's resulted in a plateau on the scales for the last couple of weeks and I just feel horrible - tired, cranky (yes I even feel a little bit sorry for Brett at the moment) unmotivated and just plain blah in general. My training is bang on track, couldn't be happier with it. But as they say "you can't out train a bad diet" and I'm proving that saying right at the moment lol. <br />
So on Monday myself and a few of my fav clients are starting a 6 week challenge and I'm so excited (and I just can't hide it....woohoo). We've got 6 weeks, training 6 days a week (for 60mins/day) and aiming for 6 calorie/portion controlled meals/day. The magic numbers - 666 - and starting on halloween, quite appropriate ;) So I'm setting myself the goal to try and lose 6kg. Why? Because it just sounds good with all the other 6'ers lol. No seriously because it will get me to just below my pre-2nd pregnancy weight and my goal before Christmas. I know it's gonna be extremely tough and I'm freaking out just a little bit looking at the number. But I also know that with determination, positive thinking and support I <strike>can</strike> will do it. <br />
I'll be changing my weigh ins back to Monday and will begin this Monday with weigh in and measurements and I'll also be doing some fitness tests to help set a few more goals to aim for throughout the 6 weeks. <br />
So I'd love for any of you to follow along and set yourself some goals and make the commitment to yourself for the next 6 weeks. It's really not that long of a time frame and the results will be well worth it in the end. <br />
Wish me luck and stay tuned for updates.Bec Hayeshttp://www.blogger.com/profile/13541960247723392915noreply@blogger.com0tag:blogger.com,1999:blog-7600750737274859809.post-37176959024265267222011-10-23T01:07:00.000-07:002011-10-23T01:07:28.808-07:00Achieved nothing but everythingWell not too much to report for last week. A great week of "holidays" saw a 200g loss from me and a new fence built from hubby. As it was our holiday week I had banned the gym and counting calories so I'm pleasantly surprised with a loss, considering I only trained twice and we ate out 3 nights for dinner :S I have still been nesting like crazy which is bizarre as I think I nested for about 1 day with my first pregnancy. So I did sacrifice exercise a few times for spring cleaning. Even though it wasn't a great week of training I do feel a sense of accomplishment in getting some much needed organising done around the house, mind you though I still have a long way to go, but I also look at it as I've also got alot of extra calorie burning to do too ;)<br />
The biggest effect of only training 2 days this week is I've been one cranky mummy! I don't just exercise because I'm wanting to lose my baby weight, I exercise because it gives me more energy and makes me feel soooo much better. And once again by having a slack training week I've proved that to myself. I woke up yesterday morning in a bad mood for the second day in a row so within the first 2 hours of being awake I had already done my meal plan and training schedule for this week. I came across a great quote on a facebook page this week (and I can't for the life of me remember which page but I'll try to find it and share):<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKf7cvPWERV9-wd5NwAzCCYC_gg5mb-rgwhBEecTPeliOWX3dleNHj0t-ds8XMnYX7YCrvTB4wVmpKZoYMzepPzxihYZftftHYwdyJ0-NSiL26tbHqrbc4SP620narJ6-fFc5bMdlI1Uoh/s1600/motivation+quote.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="192" rda="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKf7cvPWERV9-wd5NwAzCCYC_gg5mb-rgwhBEecTPeliOWX3dleNHj0t-ds8XMnYX7YCrvTB4wVmpKZoYMzepPzxihYZftftHYwdyJ0-NSiL26tbHqrbc4SP620narJ6-fFc5bMdlI1Uoh/s320/motivation+quote.jpg" width="320" /></a></div><br />
This quote just reminded me of why I get up early, even when I've had the worst night sleep, and why I put my LJ gear and joggers on, even when I feel like I have no energy. The feeling after a great workout is one I wish I could bottle up and sell because I know I would be a guaranteed millionaire :)<br />
So I've scheduled lots of early morning workouts this week, which is going to be a struggle because I haven't been training early mornings in the last couple of weeks. But I have 2 motivations for getting up - the first is I know it makes me feel so much better all day after I train early, and the second is I am preparing to go back to work for a few hours a week very soon and they will be early shifts so I may as well start getting used to it now :) I'm sure my clients and class participants don't want a tired, grumpy trainer/instructor yelling at them lol. My other goal this week is to drink more water. With the weather turning cooler this week I know I've hardly been drinking any water and my skin is showing the effects. <br />
I'll leave you with my training schedule for the week. I would love to know what you have planned, let me know :)<br />
<br />
Monday - 6am BodyPump, 4:30pm BodyCombat<br />
Tuesday - 30mins Treadmill Intervals (will have to do this workout during the day with the kidlets)<br />
Wednesday - 6am BodyCombat (Timmie you have permission to text me at 5:30 to make sure I've got my butt out of bed lol)<br />
Thursday - 6am Walk dog, 4:30pm BodyPump<br />
Friday - 6am BodyPump<br />
Saturday - 6am - Walk dog and 3 rounds of 50 squats/pushups/lunges/crunches/50secs hover<br />
Sunday - Rest day<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbgkjL8B0p8dgWrXignO1yX-oSOVwireN6tvBzC_Bn64CzmyecPi0cFAakhEZkud1NlpvfilyOH0PukMtogWYpYhdfr_IqOeqjTb0AfQPKzM-GdU2s2Gk5crNd3F7ho-OtT0q03-PX5Vdn/s1600/009.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" rda="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbgkjL8B0p8dgWrXignO1yX-oSOVwireN6tvBzC_Bn64CzmyecPi0cFAakhEZkud1NlpvfilyOH0PukMtogWYpYhdfr_IqOeqjTb0AfQPKzM-GdU2s2Gk5crNd3F7ho-OtT0q03-PX5Vdn/s320/009.JPG" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div>Bec Hayeshttp://www.blogger.com/profile/13541960247723392915noreply@blogger.com0tag:blogger.com,1999:blog-7600750737274859809.post-69636756296983308072011-10-18T00:41:00.000-07:002011-10-18T00:46:10.863-07:00Holiday hints....Weigh in on Sunday showed no change - no loss, but no gain. I will admit I have been off the wagon the last couple of weeks and any reasons I have for it are just excuses. Sick daughter, new puppy, social engagements are all just things that happen in life (ok my husband is kinda wishing the new puppy didn't happen in our life haha) and I can give them all as reasons as to why my eating has been a bit off the rails and why I missed a few extra training sessions last week but I know it's all bulls$%t and I take full accountability for it and it shows on the scales. However on the plus I am excited that I am starting to fit into some more pre-pregnancy clothes *happy dance*.<br />
So this week my husband arranged for a week off work and I had been researching accommodation on the Sunny Coast for about 2 months and then I bought a puppy. So no holiday money and a new addition to the family means we are now staying home for the week :( BUT I'm still trying to treat it as family time and if this weather clears up we are going to play holidays at home by visiting some local tourist attractions. So the biggest effect that will have this week is I'm not hitting the gym. My aim is to train a few times this week early in the morning before everyone wakes, or I will try fit in some high intensity, short workouts at home during the day. I'm also not going to be super strict with food as I will enjoy this week (all within moderation of course, holidays aren't a reason to eat every possible unhealthy thing in site) and will be back on schedule next week. <br />
So since I'm pretending I'm on "Vay-cay" I thought I would share some holiday hints with you all. Just remember that just because you're on holidays it doesn't mean you should drop all your training plans and healthy eating habits. You can enjoy your holiday while still staying active and eating well.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRBWd5T6j3y2htHTSBaRyga_x2orVDZ-ELD0nEy-7vgsT0kcqchObBXZ2kASEO-QOyF_sOq49UrpAerNX1QMrE3nNOmdAC2i1-MjadcuBwO1Ajs4mC8biEF6EIPSyJgk64HGa6Q5RfNEER/s1600/women-running-beach-sunrise.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="211" oda="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRBWd5T6j3y2htHTSBaRyga_x2orVDZ-ELD0nEy-7vgsT0kcqchObBXZ2kASEO-QOyF_sOq49UrpAerNX1QMrE3nNOmdAC2i1-MjadcuBwO1Ajs4mC8biEF6EIPSyJgk64HGa6Q5RfNEER/s320/women-running-beach-sunrise.jpg" width="320" /></a></div>1. If you are travelling pack healthy snacks. We have done many a drive to Brissy/Sunny Coast spending 7 or 8 hours in the car and I know how hard it can be to find healthy options at the local servos. Instead of packing lollies, chocolates, soft drinks for the car trip pack a little esky or cooler bag with water bottles, fruit, nuts and cereal bars (just check sugar content in cereal bars as same can be as bad as lollies/chocolates).<br />
2. Pack your joggers. Get out and explore by foot your holiday surroundings. If for safety reasons you don't feel comfortable venturing out do a workout in your apartment/motel room. Squats, pushups, crunches, planks/hovers, burpees, jogging on the spot are all things that require no equipment and no gear. <br />
3. During my years as a trainer I have heard numerous times ladies say to me after their return from holidays that they did no exercise but they shopped lots. Yes shopping is great incidental exercise BUT my biggest worry when you think like that is because you think you have walked around the shops all day you can now eat even more crap at dinner. Reality is you've probably "strolled" around the shops more so than walked and if you are fairly active and mobile in your normal day to day life chances are that you've probably burnt about the same amount of energy anyway. So justifying your holiday dinner of entree, fat laden (there's a reason they taste sooo good) main meal and of course the obligatory holiday cocktail or champers by saying "it's ok cause I shopped all day" is crap. <br />
4. When eating out at night always only order 2 components of dinner ie entree and main, or main and dessert. Or better still just order main and share an entree or dessert. And look for options to order your main in an entree size. And for every drink you have follow it with a water.<br />
5. And lastly if you have been training hard and eating relatively well prior to your mini break, don't be too hard on yourself for enjoying your holiday. It's ok to miss a few days of training every now and then. And it's ok to eat your side of fries when you don't do it all the time. But don't go overboard!! The last thing you want is for all those weeks of hard work to be wasted in one short week. Remember moderations is key.<br />
Well since I'm in un-holiday mode I just have to post one more holiday pic to get me in the mood. I'm signing off for the week to go sit in my spa, overlooking the sunset with a midori in my hand (well really I'm going to bath my children and wash the dishes - what a glamorous life us mum's lead). See you all when I get home ;)<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiT0Dt4RvVjiiYNPjf-YSfT-cB-gfgQqbP28TqgQ5otTGaSb9xQn1sVyskO1NP7se-3PA2T8HqoNfClKM4GxMJQLYAkXGWj4wdPGY2aqlqQ1NWZon-0nvQVCJEvfj-LjQs7WPokIYzSsgJH/s1600/cocktail-at-bebe-spa.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" oda="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiT0Dt4RvVjiiYNPjf-YSfT-cB-gfgQqbP28TqgQ5otTGaSb9xQn1sVyskO1NP7se-3PA2T8HqoNfClKM4GxMJQLYAkXGWj4wdPGY2aqlqQ1NWZon-0nvQVCJEvfj-LjQs7WPokIYzSsgJH/s320/cocktail-at-bebe-spa.jpg" width="239" /></a></div>Bec Hayeshttp://www.blogger.com/profile/13541960247723392915noreply@blogger.com0tag:blogger.com,1999:blog-7600750737274859809.post-54110125254298521582011-10-12T13:02:00.000-07:002011-10-12T13:02:59.591-07:00Never having a week off cardio training again!Well I'm a bit late with my weigh in blog this week but I still did weigh in on my regular day - Sunday. Weigh in was up 300g which I'm actually ok with, as I had such a bad week training wise and food wise. Just quietly I was very worried it may have been more than that. Although I did hit a milestone last week by fitting into a pair of pants that I hadn't been able to since being pregnant which was exciting (yes I'm excited by the little things lately lol). <br />
So last week with the rather unpleasant disruption of a sick 2 year old I didn't really get alot of training time. Mind you that is a bit of an excuse because I could have managed to do more if I really wanted to. But having said that it doesn't hurt to drop the intensity back occasionally in training for a recovery for your body and sometimes your mind. So if you have been training hard and have an off week PLEASE don't beat yourself up for it. It could actually make your results better in the long run. So I only managed 3 Bodypump classes and absolutely no cardio sessions at all. And didn't I pay for that on Monday when I did Bodycombat!! I team taught the class and luckily I was only teaching 4 of the 10 tracks. By track 7 (that nasty, nasty Muay Thai track) I was absolutely shattered. But the best thing about being in a class is no matter how much it hurts, you never want to stop ;)<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAdzzx-GguLPLlmzd7hoivcPim7YAtnKBdlnVHiuErM6QDCigzRr5g4u-G4ndI6hREgSXAoFPOetiXMZBorz2bAQBO69qSAa_v858cBN9EibFbYgaG22EVRNhOfkTBwnL3fclSKDlfyqWl/s1600/Bodycombat+48+launch.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" oda="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAdzzx-GguLPLlmzd7hoivcPim7YAtnKBdlnVHiuErM6QDCigzRr5g4u-G4ndI6hREgSXAoFPOetiXMZBorz2bAQBO69qSAa_v858cBN9EibFbYgaG22EVRNhOfkTBwnL3fclSKDlfyqWl/s320/Bodycombat+48+launch.jpg" width="320" /></a></div><div style="text-align: center;">BodyCombat 49 Launch (3 weeks ago) - Timmie and myself</div><div style="text-align: left;"></div><div align="left">This week has been a great week so far - 2 BodyPumps, 2 BodyCombats and a walk. But I'm obviously a sucker for punishment cause my baby boy has just started sleeping through and I went and got myself a new baby yesterday, a super cute Maltese x Shih tzu puppy. So I had a very restless night with the puppy, not the baby. But I figure now was a good time to get a puppy since I'm used to having no sleep lol. So the training may go out the window over the next couple of days while we try and settle the new addition. </div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiurnfiLOkNJMjcKCDJxYpI9lUQ6XoBvKOlc38NaGWpCj1pjXgrV6iwBhwyseKMx6RJ-9JCX3Kg70kV7MjJQt-wTH-krY3QvW-BaZOxaTd47yClPgHCAzPP59OVPJyICCsouvVTevn_-3-6/s1600/bella+and+barbie.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" oda="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiurnfiLOkNJMjcKCDJxYpI9lUQ6XoBvKOlc38NaGWpCj1pjXgrV6iwBhwyseKMx6RJ-9JCX3Kg70kV7MjJQt-wTH-krY3QvW-BaZOxaTd47yClPgHCAzPP59OVPJyICCsouvVTevn_-3-6/s320/bella+and+barbie.jpg" width="239" /></a></div><div style="text-align: center;">Bella and 'Barbie'</div><div align="left"><br />
</div><div align="left">I'll leave you all with a mini workout for the week. This week I've chosen a cardio workout that can be done on a treadmill or outdoors:</div><div align="left">1.6km run (or walk) - 3 mins recovery</div><div align="left">1.2km run (or walk)- 2 mins recovery </div><div align="left">800m run (or walk) - 1 min recovery</div><div align="left">400m sprint (or jog)</div><div align="left">Try to increase the speed as the distance gets shorter. Love this workout, without even realising it you've run 4km. Enjoy the rest of the week :)</div>Bec Hayeshttp://www.blogger.com/profile/13541960247723392915noreply@blogger.com0tag:blogger.com,1999:blog-7600750737274859809.post-16690737812974351892011-10-07T20:50:00.000-07:002011-10-07T20:50:37.289-07:00Lunch Time!!I haven't had my best week this week unfortunately. My little miss 2 came down with the delightful vomiting bug Tuesday night (which I was unlucky enough to experience all down my top 5mins before I had to teach a Bodypump class - the glamorous life of a mother). I spent Tuesday night with her on the lounge room floor and me on the couch, and we were watching Barbie DVD's at 2am - I must say I much prefer the shopping channels ;) Needless to say on Wednesday I was shattered!! I was extremely tired and had a very whiny little girl so the exercise and clean eating went straight out the door. I will admit I am a victim of the 'emotional eating' and I find I suffer really bad from it when I'm tired. And it's a vicious cycle cause when you're tired and then eat crap, you're going to be even tireder.....is that even a word? So I did fall off the wagon a bit this week and the meal I found has suffered the most was my lunches. Even though I didn't have huge calorie blowouts, I only had cheese and crackers for lunch for the last 4 days which has very little nutritional value and left me looking for anything sugary I could get my hands on (yep I've even been eating the poor girls toilet training lollipops lol). So it's a perfect time for not only you guys, but myself, to give you some healthy, easy and satisfying lunch ideas.<br />
<br />
Some of my favourite and regular lunch's are:<br />
* Turkey and cranberry Mountain bread wraps - spread cranberry jam on one end of a wrap, place 40-50g of turkey on it and then top with spinach and sprouts. I also added a slice of swiss cheese for the first time the other day and it was divine! As I only use 1 wrap for this one I find it may not be filling enough (comes in at about 150 cals without the cheese) so I will also have a yoghurt or fruit etc.<br />
<br />
* Tuna Salad (pic below). Small tin tuna in springwater with whatever salads you like and a serve of fetta cheese. <br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjy7sBkZDrGnVAjAFHSB9t8wRwKlNC5kqa8u1_2gvUO8kUSpz6T4riXkNO_DP9eWgDJ3tJhMGIq2Nr8OPUiinKsdC5U3yf_fyNJ6ZnS2wydK08xShftASl5epE8aUPQ442IJO7Ok_pbI3V/s1600/002.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" kca="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjy7sBkZDrGnVAjAFHSB9t8wRwKlNC5kqa8u1_2gvUO8kUSpz6T4riXkNO_DP9eWgDJ3tJhMGIq2Nr8OPUiinKsdC5U3yf_fyNJ6ZnS2wydK08xShftASl5epE8aUPQ442IJO7Ok_pbI3V/s320/002.JPG" width="320" /></a></div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">* Egg sandwich (I only have these if I have bought fresh bread as I'm a bit fussy lol) I use 1 egg with a bit of mayo and top with spinach.</div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">* Meat and salad Mountain bread wrap (pic below). I will either use a small tin tuna in springwater or my new discovery is the Moira Mac's diced chicken breast (find in the same section with the hams, Bacon etc). I use 2 wraps as I top the meat with heaps of salads - cucumber, carrot, grated cheese, beetroot, spinach and beans - and it just stops the wrap from breaking up. </div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjX04PoyUh5f14eB3e5CkgZcyNIL5xf6S36sqe6-kbFKhO0m1-n1gY0AuNTTxIGWnV_ZTrOquTQKLrN7_AyzmAFxf0-xIwLqOuhhjHpq8DSDb_wMtOy_6qKLwqhJ2jBfJzfgqA9z4nk2WWD/s1600/036.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" kca="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjX04PoyUh5f14eB3e5CkgZcyNIL5xf6S36sqe6-kbFKhO0m1-n1gY0AuNTTxIGWnV_ZTrOquTQKLrN7_AyzmAFxf0-xIwLqOuhhjHpq8DSDb_wMtOy_6qKLwqhJ2jBfJzfgqA9z4nk2WWD/s320/036.JPG" width="320" /></a></div><br />
Probably 80% of my lunches are one of the above meals. I love the convenience of tuna and I always seem to have heaps of tins in my pantry. Plus it is low calorie (in springwater, watch out for some of the oily and/or flavoured ones) and high protein. I also love, love, love the convenience of the Mountain bread wraps. When you purchase them they usually have at least a months expiry on them (unopened) and they are also low calorie. So both the tuna and wraps are great pantry items. And I always purchase fresh salad, vegies and fruit each week so I've always got things to put on the wraps. But for all the busy new mummies I find the turkey wrap is so quick and easy to make. It's always my lunch on days when I'm busy, eating late or just feeling lazy lol. I hope this gives you some ideas anyway.<br />
Well my little man is beside me demanding some love and attention so I must go and entertain him. I have to admit I'm not looking forward to my weigh in tomorrow after such a big loss last week and a shocking week this week. But I'm prepared to take the good with the bad :)Bec Hayeshttp://www.blogger.com/profile/13541960247723392915noreply@blogger.com0tag:blogger.com,1999:blog-7600750737274859809.post-84652140878690422912011-10-03T15:41:00.000-07:002011-10-03T15:41:05.541-07:00The highs after the lows.Weigh in on Sunday was my best yet - 1.8kg down thank you very much. I admit I did do a bit of a happy dance. I know my weight fluctuates heaps when breastfeeding so will see how weigh in goes this week, especially as I did a huge double workout on Saturday which nearly killed me(Bodycombat and Bodypump). I did have a fantastic training week though as I was covering some Bodypump classes so I did 4 pumps and we launched the new Bodycombat at gym so did 2 classes of that, and 1 walk. I love Bodypump!! If you push yourself in the workout it really can change your shape and I love the feeling of working towards a strong, lean physique. But if you don't have a gym membership it's just a matter of doing some body weight exercises at home. Don't forget the tabata workout is a fantastic one to help lose weight, increase strength and tone up <a href="http://pregnancyweightlossjourney.blogspot.com/2011/09/tabata-training.html">http://pregnancyweightlossjourney.blogspot.com/2011/09/tabata-training.html</a><br />
Ok so I promised I would post the recipe for my banana bread. I own a thermomix (seriously the best purchase of my live EVER) and it takes me about, oh, 2 mins to whip this up in it. I'll post the Thermy recipe and then a conversion as well. I'm only guessing how to do the conversion as I've never made it any other way so if you find a better way than what I've posted, please let me know so I can change it :)<br />
<br />
Ingredients:<br />
100g Self Raising flour<br />
50g butter<br />
75g brown sugar<br />
50g sultanas (or dates)<br />
15g walnuts (I used an additional 15g on top also)<br />
1 egg<br />
225g Banana flesh<br />
<br />
Thermomix Method:<br />
Chop the sultanas/dates and walnuts on speed 7 for 15secs. Put aside for later.<br />
Add flour and butter to bowl and crumb on speed 5 for 5secs. Add the sugar, walnut and sultana mixture, egg and bananas. Mix on speed 7 for 10secs. If the mix looks too runny add an extra tbs of SR flour.<br />
Pour into a loaf tin and place a few walnuts on top and bake in a preheated oven on 180 for 35mins. <br />
<br />
The Longer Method (on the plus side you will burn more calories making this):<br />
Chop your sultanans/dates and walnuts as finally as possible. <br />
Add flour and butter to bowl and using fingertips crumb together. Add the sugar, walnut and sultana mixture, egg and mashed bananas. Mix together using a wooden spoon until everything is combined well (this will take you longer than 10secs lol). I'm guessing you could mix this in the blender too if you wanted. If the mix looks too runny add an extra tabs of SR flour. <br />
Pour into a loaf tin and place a few walnuts on top and bake in a preheated oven on 180 for 35mins. <br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9rwcRQr-XpEH57h6GXIZ9mE2d_NxIdkoRdI8BsBthgsD3Rrst5aFIN5BLEdgxHOqft-0J42o3AGkX8a17dPLpas2jfeJNkWsFUMl9qRfw56FqP8qmRldrFvaI_NkBqGQobNj1gixV0MjV/s1600/023.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" kca="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9rwcRQr-XpEH57h6GXIZ9mE2d_NxIdkoRdI8BsBthgsD3Rrst5aFIN5BLEdgxHOqft-0J42o3AGkX8a17dPLpas2jfeJNkWsFUMl9qRfw56FqP8qmRldrFvaI_NkBqGQobNj1gixV0MjV/s320/023.JPG" width="320" /></a></div><br />
<br />
I cut mine into 10 slices. This is the nutritional breakdown on each slice:<br />
Calories - 145<br />
Carbs - 22g<br />
Fat - 5.8g<br />
Protein - 2.3g<br />
<br />
The worst thing about this banana bread is having the willpower to just have 1 piece! So I'll leave you with a workout today, that you may need to do after having your banana bread (especially if you have that second slice)<br />
Four rounds of:<br />
25 squats<br />
20 lunges<br />
15 crunches<br />
10 pushupsBec Hayeshttp://www.blogger.com/profile/13541960247723392915noreply@blogger.com4tag:blogger.com,1999:blog-7600750737274859809.post-72921202147452160652011-09-27T04:19:00.000-07:002011-09-27T04:22:29.861-07:00The most important meal of the day!What a hectic weekend! Had a huge weekend of catching up with lots of family which has led to a very tired, cranky and demanding 2 year old, hence the lateness for this weeks post. Not a good weigh in on Sunday - up 500g :( I had a week off counting calories and was getting into the housewifey role a little bit too much and enjoyed some baking and socialising. So I wasn't at all surprised to see I had put on weight. It's kind of ironic I was more disappointed with my 500g weight loss last week than I was to see I had put on this week. <br />
I'm back using my calorie tracker this week and so far have had a great couple of days of training with Bodypump, Bodycombat, outside walk and treadmill intervals already. My big focus this week is eating clean and trying to get a little bit more protein as I will be teaching Bodypump 3 days in a row later in the week :S And I'm still trying to fight off a cold so I've got my fridge stocked with lots of fruit. Loving the price of strawberries at the moment!!<br />
Over the next few weeks I want to share with you some of my favourite meals and snacks, starting with the most important meal of the day - Breakfast. We all know we shouldn't skip breakfast and I think it's extremely important as a new mother to start the day off with a healthy, nutritious meal. I try to aim for a good mix of carbs and proteins to give me energy and keep me feeling full (so I can't hear the biccy tin calling to me). I also think it's important to lead by example for my children and get them used to eating healthy, regular meals. <br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjbwfAFAf-z3_iU9s_UEyHExLrHt8heU-6ZNH-CtHmp0Q4jhreyZu_4sIZ4Ultir-twpF61oD8mnFjAeKvuZh4UACqpYqCoRCr_0kLMJydNIzntPLIWQv-CcfDFABBXY59SiogzBYONOti/s1600/071.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" kca="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjbwfAFAf-z3_iU9s_UEyHExLrHt8heU-6ZNH-CtHmp0Q4jhreyZu_4sIZ4Ultir-twpF61oD8mnFjAeKvuZh4UACqpYqCoRCr_0kLMJydNIzntPLIWQv-CcfDFABBXY59SiogzBYONOti/s320/071.JPG" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div>Some of my all time favourite breakfasts are:<br />
* Omelette - I always use 1 full egg, 2 egg whites, a bit of low fat soy milk, a sprinkling of low fat cheddar cheese and then whatever vegies I have available (capsicum, onion, corn kernals, spinach etc)<br />
* Scrambled eggs with 1 slice Soy and Linseed bread<br />
* Oats with a tablespoon of LSA mix (linseed, sunflower seeds and almond) and a Protein drink<br />
* Protein drink and 1 slice of Soy and Linseed bread with either almond and cashew spread or cottage cheese<br />
* Weight watchers bacon, egg and 1 slice Soy and Linseed bread<br />
<div class="separator" style="clear: both; text-align: left;">I always start my day with a cup of green tea also and enjoy it even more if I can drag myself out of bed before everyone else and spend 10 minutes each morning with my green tea and <strike>online shopping</strike> checking my emails. </div><div class="separator" style="clear: both; text-align: left;">So if you don't have breakfast every day set yourself the challenge to have it every day for the next 2 weeks. I know as a new mum it can be hard to find the time (especially if you have other children, school, work etc) but as the sun is starting to rise earlier it makes it a bit easier to get up 10mins earlier to include a simple meal, such as toast. </div><div class="separator" style="clear: both; text-align: left;">If breakfast is already the most important meal of your day I would love to hear what is your favourite breaky :)</div>Bec Hayeshttp://www.blogger.com/profile/13541960247723392915noreply@blogger.com0tag:blogger.com,1999:blog-7600750737274859809.post-2536162659857701732011-09-19T16:07:00.000-07:002011-09-19T16:07:57.958-07:00Tabata TrainingI'm a bit late with my blog this week, we have a household of coughing and runny noses :( I was very slack on Sunday and didn't do any of the planning for the week. I did weigh in though and I've lost 500g which is what I'm aiming for each week to reach my goal by Chrissy time. <br />
I spent 5 minutes this morning at breakfast planning our meals for the week and my training plan so I'm back on track. Although I am fighting off a cold so I'll be taking it a bit easier this week. We've been loading up on strawberries. At around $2 a punnet, 70 calories and more vitamin C than oranges, they are a definate winner!<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRRkkic4C1D5DxurraxDx9z4_fNNp3XM1j04upJfzsEJzK-nGPiTc93rb7Lw722vFaCpVcuS_VpJ9aJAULJd64Y97rAe41OyemfjsunOcI2KAfdMMeGrhkaMtDy_5-Ij1q7vsVQiai55f8/s1600/strawberries-vitmin-c-lg.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="250" rba="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRRkkic4C1D5DxurraxDx9z4_fNNp3XM1j04upJfzsEJzK-nGPiTc93rb7Lw722vFaCpVcuS_VpJ9aJAULJd64Y97rAe41OyemfjsunOcI2KAfdMMeGrhkaMtDy_5-Ij1q7vsVQiai55f8/s320/strawberries-vitmin-c-lg.jpg" width="320" /></a></div><div align="left" class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: left;">One of the training sessions I did last week is called 'Tabata Training'. This is something I have used with my clients ALOT. It's a high intensity workout with minimal recovery time. Basically you work for 20secs and recover for 10secs and continue this for 4 mins. I will either choose one exercise ie squats and do for 8 rounds (4 mins) or choose 2 exercises ie dips and leg extensions and alternate each round. I met up with a few of my clients for a mini training session on the riverbank on Saturday morning and we did a bodyweight Tabata session, no equipment required. The workout we did was:</div><div class="separator" style="clear: both; text-align: left;">Set 1 - Squats</div><div class="separator" style="clear: both; text-align: left;">Set 2 - Burpees</div><div class="separator" style="clear: both; text-align: left;">Set 3 - Crunches </div><div class="separator" style="clear: both; text-align: left;">Set 4 - Lunges</div><div class="separator" style="clear: both; text-align: left;">Set 5 - Pushups</div><div class="separator" style="clear: both; text-align: left;">Set 6 - Dips and Leg Extensions (Abs)</div><div class="separator" style="clear: both; text-align: left;">Set 7 - Mountain Climbers and Hovers</div><div class="separator" style="clear: both; text-align: left;">Each set was 4 mins and we had a minute recovery between sets. The training with Tabata is endless. Any exercise you can think of, you can train this way. Including cardio machines, weight machines and free weights. The above workout is great if you don't have a gym membership as it can all be done in your lounge room. And if you have little kiddies, get them involved. My 2 year old LOVES exercising with me. She does squats, burpees, pushups, crunches - pretty much whatever I am doing she'll attempt it too. I have a Tabata time application on my iPhone which sets off an alarm for the start and end of each 20 second round so you don't have to watch the clock. If you search 'Tabata Timer' there will be a huge list and the free ones are just as good as the paid applications. </div><div class="separator" style="clear: both; text-align: left;">Give this workout a go this week and let me know if you include Tabata in your regular training schedule. Have a great week everyone and train hard ;)</div>Bec Hayeshttp://www.blogger.com/profile/13541960247723392915noreply@blogger.com0tag:blogger.com,1999:blog-7600750737274859809.post-72282713189676724632011-09-15T04:01:00.000-07:002011-09-15T04:01:32.401-07:00Back on the stage.Well it's mid week wrap up time. Had a great start to the week with the highlight so far taking part in the Bodypump launch Tuesday night at the gym I work at. <br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnhpA4q3xI_KddGIc3LGwX1ZY74t6scTmnTvs_0h_XbBgo2WFOpnSm0KrHCXcxfJZ1AzegqBZ9sOcwfkPq4Dv4ySJsFDPwTE-49MIzSeZGRyWFqS6mStHOCjPvhi7YuF8IDfgX1B9IKCj1/s1600/bodypump+launch+003.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" rba="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnhpA4q3xI_KddGIc3LGwX1ZY74t6scTmnTvs_0h_XbBgo2WFOpnSm0KrHCXcxfJZ1AzegqBZ9sOcwfkPq4Dv4ySJsFDPwTE-49MIzSeZGRyWFqS6mStHOCjPvhi7YuF8IDfgX1B9IKCj1/s320/bodypump+launch+003.JPG" width="240" /></a></div>I stopped teaching pump before I fell pregnant as I wanted to spend more time on my personal training business but I continued to attend pump classes and it was always a top priority once I fell pregnant to try and do one class a week. During my pregnancy I loved doing weight/resistance workouts as I felt like I was getting a really good workout without raising my heartrate too high. And now I'm not pregnant and trying to lose this stubborn baby weight I am trying to do at least 2 pump classes a week. When I first started teaching Bodypump I couldn't believe how much it changed my shape!! The numbers on the scales didn't change but people were asking if I had lost weight. I really, really, really do believe it is one of THE best workouts to help get you in shape, obviously along with clean eating. <br />
But if you don't have a gym membership, or your gym doesn't have Bodypump classes you can still achieve some great results by doing your own resistance workouts. I think it's important to include 2 resistance sessions to your weekly workouts and the best thing about it is you don't need expensive equipment and gym memberships to do them. Your body is the best piece of training equipment you can learn to use - squats, pushups, lunges, hovers, dips, crunches - just to name a few of the many exercises you can do in the comfort of your own home. There are many different ways you can train ie working for a set time, set number of reps and sets and one of my favourites is Tabata training. I will go into more detail on this next week ;)<br />
Unfortunately yesterday and today I am fighting off the cold that my 2 year old is kindly sharing throughout our household :( I only did a low intensity session yesterday and today I had an unplanned rest day. I did struggle with my decision to not train this afternoon (Bodypump class was on the plan) but as I am breastfeeding I can't take any medications and limited vitamins to help me fight off a cold and I really don't want to get any worse if I can help it. So a day off training was the best choice and I'm going to get stuck into lots of water and fruit over the next few days. <br />
My other big achievement this week was finishing off my spring clean of my workout clothes ie Lorna Jane, and everything is sorted and organised again now. <br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiu_lFJXSh2knD8NkelWYUZ3IUOrnY_2-PTPjSNgs-4rNJRyU4cfLJ6BRPts3G6Vxg2CwfYWb-uAB80Wyo3VGUAF5fUIdEQC1Nf7YwnbUJsNjEdTHBUt93xHDrAMMYpZuBNLnQvx_AhYtoR/s1600/002.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" rba="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiu_lFJXSh2knD8NkelWYUZ3IUOrnY_2-PTPjSNgs-4rNJRyU4cfLJ6BRPts3G6Vxg2CwfYWb-uAB80Wyo3VGUAF5fUIdEQC1Nf7YwnbUJsNjEdTHBUt93xHDrAMMYpZuBNLnQvx_AhYtoR/s320/002.JPG" width="212" /></a></div>But I must admit I really didn't get rid of that much gear. A girl can never have too much LJ right? Although my husband might not agree with that.<br />
Have a great rest of the week everyone and before the week is out see if you can get in 1 resistance training session :)Bec Hayeshttp://www.blogger.com/profile/13541960247723392915noreply@blogger.com0