My exercise plan

I am putting my daily exercise schedule down on paper.

Monday - Zumba 9.20am

Tuesday - Pump 9.20am and Step at 11.00am

Wednesday - Sh'Bam 11am and a walk/jog at 7.30pm with my local 12wbt girls

Thursday - Body Attack 9.20am and Pump at 11.00am

Friday - Sh'Bam 9.20am.

Saturday - walk/jog at 7.30am with my local 12wbt

Sunday - Group PT session at 10am.

Now I need to fit in training for C25K and also turn my Saturday into a SSS (Super Saturday Session) ! I need to get more organised as I work until late Thursday and Friday nights and Saturday afternoons. So by Saturday morning I am struggling with energy and could easily sleep the morning away. I also want to add some swimming and RPM classes into the mix !

I am starting the C25K and I won't stop until I am done !

This time I am determined to finish the C25K (couch to 5km) program. I want to be able to run 5km without stopping. I really want to be able to do it by April 1st when the Run For The Kids Fun Run is on.  So I started day 1 today and will continue with it until I reach my goal :) 

Pre Season Task 6 - Kitchen Makeover

I am pleased to say my cupboards, fridge and freezer are looking great and I don't need to throw anything out. Yahhh me! Not one ounce of junk food has entered my house since starting Round 3 last year and I am determined to keep it that way.

A new month and a 20kg milestone !

20.3kg gone and never to be seen again !

Pre season task 4 - Gear Up

This task is mega easy this round. I have everything I need to make my journey smooth and easier.

A few of my favourite items -

• Mish's books and calender, I use them daily.
• iphone - I love the fitness apps and also my music on it, aswell as keeping up to date with my many FB groups !
• runners.
• HRM - I have a cheapie atm but I am upgrading hopefully next week when I reach my goal of 20kg lost.
• gym membership (small blue wrist band at the bottom of the pic.) I seriously love the gym :)
• In the folders are some recipes from last round.

Pre season task 3 - Take Control - Set your Goals

I am so looking forward to 2012, don't get me wrong, 2011 was a great year but I can feel it in my waters that 2012 is going to be totally amazing  :-D

In no particular order my Round 1 2012 goals are -
-to lose at least 10kg
-to move from obese to overweight
-to fit comfortably in size 14 clothes
-to compete is a few fun runs
-continue with the 'learn to run program'.
-run 1km of the athletics track non stop.
-run 5km non stop (I have told my son I will be able to do this for the fun run 'run for the kids' in April)
-continue to not have Coca Cola and chocolate
-improve on fitness tests
-take a photo of myself each month
-At the gym ride the bike for 45 minutes without stopping.
-Attend an RPM class once per month (this was a goal from last round and I only did 1 class)
- up my water intake each day. This can still be a struggle to remember, but I'm getting better.
-no longer need my ventolin inhaler (except in emergencies). I am definitely using it less.

My goals for the whole year are -
- to lose another 15kg after Round 1
-To move from overweight to healthy weight range
-to fit into size 12 clothes
-to run 10km non stop

Pre season task 2 - Get Real - No more excuses.

INTERNAL EXCUSES-

1.I ate it because it’s in the cupboard.
-Don’t buy it.  If it’s not in the cupboard, you won’t be tempted.

2. I deserve a treat because I’ve been on a diet and working so hard to lose weight and need a break.
-What? Undo all the hard work.  Think how hard it is to burn 500 calories . Find another way to treat yourself - piece of clothing, a magazine.
3. It doesn’t count if no one sees me eat it.
-I read this quote the other day - What you eat in private, people see in public.

4. There’s nothing to eat in the house and I can't be bothered cooking so I’ll order take-away.
-Get organised, Be prepared . Menu plan in advance.

5.I’m tired and a chocolate bar will pick me up again.
- Go to bed earlier the night before.

6. I can’t be bothered cooking or exercising.
-JFDI

7. I slept in and am now running late, its just easier to grab anything on the way.
-Plan your day in advance.  Keep a healthy snack in your bag for the JIC moments


8. All the good TV shows are about to start back on TV.
-If you exercise earlier in the day then the TV show can be a treat of a night.


9. I can do it later.
- Later tends to turn into never. So get organised and get the exercise out of the way early in the day.


EXTERNAL EXCUSES WITHIN MY CONTROL -

1. It is too hot/too cold to go outside.
- Go to the gym, it's has air conditioning and fans and it is INDOORS ! you bought a membership for this very excuse.

2. My house is a mess, I really need to clean it up.
- Plan your day better to fit everything in. Get the kids and husband to help around the house. Wake up earlier to get the most out of the day.


EXTERNAL EXCUSES OUT OF MY CONTROL.

1. Calls from the school to say that a child is sick or needs to go to the doctor/orthodontist urgently.
-Keep a healthy snack in your bag/car or quickly grab something from the cupboard/fridge that would be suitable until you get home again

2. Work calling at late notice to come in for a shift.
-Prepare meals in advance if this happens a lot.