This is my SSS submission! :D
LanB's 10 x 10 x 10 Backyard Challenge
Workout level: Prob best for Intermediate to Advanced Lean and Fit
Location: at home, outdoors, anywhere there is a bit of space!!!
Approx duration: approx 1 hour to complete warm up and 10 rounds - Add half an hour more if you want to include a 30 min run or an extra 5 rounds....
The plan!!! To complete 5 minutes of planks, 100 burpees, 100 static lunges, 100 push ups, 100 crunches, 100 squat jumps, 100 ice skaters, 100 tricep dips, 100 ski jumps, 100 towel pulls and 100 side taps in an hour!! Much easier when you break it down in to 10 rounds of 10 reps for each of these 10 exercises (for those counting - the planks are an added bonus!!!!)
Warm Up options: 5 mins skipping OR 5 mins jogging on the spot - alternating heels behind and knees up for 30 sec each for the entire 5 mins
Complete 10 rounds of the following:
Plank 30sec
10 x burpees
10 x static lunges ( 1 left, 1 right = 1 REP!)
10 x push ups (on your toes!!!! - knees if needed)
10 x crunches
10 x squat jumps
10 x ice-skaters
10 tricep dips
10 x ski jumps
10 x towel pulls
10 x side tap crunches
Push through each round without a break until at least Round 5 - take no more than a 2 min recovery walk and continue on with your last 5 rounds!
To take it up to 1000 calories burnt, you could finish with a 30 min run and then stretch OR do another 5 rounds!
Saturday, July 2, 2011
Tuesday, June 14, 2011
3 out of 4 days - FAIL!
Today was meant to be my clean eating day but I have succumbed once again to..... well, I want to blame my inner teenager or my inner labrador but I really can't. I think I need to blame my complacency and belief in my own invincibility.
I'm not quite sure how I fell back in to the mind frame that thinks that I can get away with eating 600 calories of chocolate in one day, eat two dinners - home made spag bol followed by KFC.......
Wow - it is really scary when I see it written down. I tell myself but that's only today - I won't be doing that for the next 8 weeks..... but as I said before after 2 days of bad eating over the long weekend this was going to be the start of eating clean again. Hhhhhhmmmm - FAIL!
And to top it off - I feel physically ill. I have gone to bed feeling physically ill on 3 out of the last 4 nights. How is this not a wake up call???? What is wrong with me? And to top it off, my errrmmm cough cough (bowel) is not functioning in quite the same way and I feel like I am full of gas....
I need to right down how shitty I feel right now so I can look back at this and remind myself that this is what eating badly does - oh yeah - and that weight gain thing I thought I had conquered....
I'm not quite sure how I fell back in to the mind frame that thinks that I can get away with eating 600 calories of chocolate in one day, eat two dinners - home made spag bol followed by KFC.......
Wow - it is really scary when I see it written down. I tell myself but that's only today - I won't be doing that for the next 8 weeks..... but as I said before after 2 days of bad eating over the long weekend this was going to be the start of eating clean again. Hhhhhhmmmm - FAIL!
And to top it off - I feel physically ill. I have gone to bed feeling physically ill on 3 out of the last 4 nights. How is this not a wake up call???? What is wrong with me? And to top it off, my errrmmm cough cough (bowel) is not functioning in quite the same way and I feel like I am full of gas....
I need to right down how shitty I feel right now so I can look back at this and remind myself that this is what eating badly does - oh yeah - and that weight gain thing I thought I had conquered....
Sunday, June 12, 2011
2 Weeks of "recovery" - Excuse?
I'm being a sook. I am taking it easy because I'm worried about re-injuring my calf but I think my heart hasn't been it.
I have used my injury to take a break - not only from exercising like a woman possessed but also from eating right..... It's only for this week, it's only until I can be training hard again.... ENOUGH!! Enough with the excuses, Lee-Ann. My dear, dear friend has had a health scare but she is holding it together and not using it as an excuse to eat herself in to oblivion. It's time to take a leaf out of her book and quit the whining and poor excuses.
This program is 80% nutrition. If I can get the nutrition right - I can get everything else right too. I have 8 more weigh ins to go and I want them to be good ones.
Finger has been pulled out - moving on!
I have used my injury to take a break - not only from exercising like a woman possessed but also from eating right..... It's only for this week, it's only until I can be training hard again.... ENOUGH!! Enough with the excuses, Lee-Ann. My dear, dear friend has had a health scare but she is holding it together and not using it as an excuse to eat herself in to oblivion. It's time to take a leaf out of her book and quit the whining and poor excuses.
This program is 80% nutrition. If I can get the nutrition right - I can get everything else right too. I have 8 more weigh ins to go and I want them to be good ones.
Finger has been pulled out - moving on!
Tuesday, May 31, 2011
Sit, Labrador, Sit!
I've done really, really well today. I'm not hungry and am keeping my food simple but, I tell you, my "inner labrador" will not shut up! It wants me to eat, something, anything! In case, I get hungry later and don't have anything to grab.... Because I like it... Because I can....
It is also well aware that I want to eat anyway, as a distraction to thinking about why I am upset today, why I am letting things get to me that don't really matter, why I am feeling so emotionally drained.... Because when I'm in the moment, eating, exercising whatever - I don't think about me, about my feelings - I just exist, function.
And I never have to confront, why I am where I am and what I am going to do about it.... Sometimes it's good to get out of your head but sometimes it's good to have a look inside. So today I am telling my Inner Labrador to sit, be quiet and let me think. Because I am moving forward and unless my Inner Labrador learns some manners, he/she is not coming along for the ride!**
**Who am I kidding?? That Inner Labrador has to find a new home! I don't have the space for him/her anymore ; )
It is also well aware that I want to eat anyway, as a distraction to thinking about why I am upset today, why I am letting things get to me that don't really matter, why I am feeling so emotionally drained.... Because when I'm in the moment, eating, exercising whatever - I don't think about me, about my feelings - I just exist, function.
And I never have to confront, why I am where I am and what I am going to do about it.... Sometimes it's good to get out of your head but sometimes it's good to have a look inside. So today I am telling my Inner Labrador to sit, be quiet and let me think. Because I am moving forward and unless my Inner Labrador learns some manners, he/she is not coming along for the ride!**
**Who am I kidding?? That Inner Labrador has to find a new home! I don't have the space for him/her anymore ; )
Monday, May 30, 2011
Too much time waiting
As I sit here *waiting * for my computer to cooperate, I am reminded of how much time I've wasted sitting on the sidelines waiting for the time to be right!
Funny thing - I almost wrote waisted then. Sadly it's a true reflection. I believe very strongly in excess weight being emotionally connected. As I've spent my life doing things I don't want to do I have piled on and held on to weight.
This is the first time in 20 years I have felt this good about myself. I feel in control and ready to take on the world.
No more moments of happiness. I get to have daily happiness. No more waiting until..... I get to feel good about myself EVERY day. Love it!
Sunday, May 29, 2011
Week 1 - Done and dusted!
I hate doing summary blogs!!! They drive me mental. I have so many good thoughts during the week but I don't have time to write them down.... At the moment I am extremely time poor but making sure I get my food right and my exercise in! No excuses!!!
So the blog has had to take a second seat! Yet again.... Yipes!!!
I lost 700g at the first weigh in but I am aiming for bigger numbers this round! I want down!!! I want to mow through the 80s and in to the 70s!!! I am going to the end of round party dressed in the appropriate attire to my weight loss!!! Why not?? 60s go-go girl here I come!!
I have worked super hard this week but have managed to injure my calf muscle during my run this morning. So not happy with this but I am going to take it on board and use it to ensure I eat so very, very right the next few weeks until it is repaired. Another lesson to learn! :D
So the blog has had to take a second seat! Yet again.... Yipes!!!
I lost 700g at the first weigh in but I am aiming for bigger numbers this round! I want down!!! I want to mow through the 80s and in to the 70s!!! I am going to the end of round party dressed in the appropriate attire to my weight loss!!! Why not?? 60s go-go girl here I come!!
I have worked super hard this week but have managed to injure my calf muscle during my run this morning. So not happy with this but I am going to take it on board and use it to ensure I eat so very, very right the next few weeks until it is repaired. Another lesson to learn! :D
Friday, May 20, 2011
Pre-Season Task Two! - Oh the mental games we play.....
1. I am okay the way I am. I don’t look as fat as I weigh….
The bottom line is that “the way I am” is unhealthy and even if it doesn’t impact on my life now - it will down the track. It will be harder to fix /change things down the track, so I need to do it now, even if I don’t look as “fat as I weigh..”
2. It’s too hard to become a better person.
It’s hard but not “too” hard. I have gotten through bigger things and I am more capable than I give myself credit for. I have the ability to be a better person
3. I don’t have the brain capacity for this… still….
What “brain capacity” does it require?? I think you mean emotional capacity and you’ve already proven that you can cry your way through a triathlon or an RPM class and still get a good calorie burn. Also you have gone a loooong way in diminishing your emotional eating. You don’t need to think about this - you just need to take the program and do it. How many times?????
4. I am comfortable where I am. I already push out of my comfort zone in other areas of my life. I don’t want to push out of my comfort zone with exercise and food.
It may be true that you don’t have lofty goals of running a marathon or doing a full triathlon but the fact is, as long as you are sitting in your comfort zone - you are not reaching your full potential or being the best version of yourself. You are being the comfortable version of yourself and in the long run, that is going to be bloody boring. The only way to expand your comfort zone and experience more in your life is by being outside your comfort zone in all aspects of your life. Being out of my comfort zone with exercise is a good thing, it sharpens my mind as well as building physical strength and rolls in to other aspects of my life.
External Excuses Within My Control
2. My current commitments don’t allow me to get to the gym when I want to.
2. Work around those commitments. It’s not about when you WANT to go to the gym. It’s when you can. So start getting used to those Mish Bridges workouts that you can do when you can’t make it to a class. At home, in the backyard, at the gym when there are no classes on, on the gym machine.. Are you for real??? Options, JFDI, Let’s finish this girlfriend!
The bottom line is that “the way I am” is unhealthy and even if it doesn’t impact on my life now - it will down the track. It will be harder to fix /change things down the track, so I need to do it now, even if I don’t look as “fat as I weigh..”
2. It’s too hard to become a better person.
It’s hard but not “too” hard. I have gotten through bigger things and I am more capable than I give myself credit for. I have the ability to be a better person
3. I don’t have the brain capacity for this… still….
What “brain capacity” does it require?? I think you mean emotional capacity and you’ve already proven that you can cry your way through a triathlon or an RPM class and still get a good calorie burn. Also you have gone a loooong way in diminishing your emotional eating. You don’t need to think about this - you just need to take the program and do it. How many times?????
4. I am comfortable where I am. I already push out of my comfort zone in other areas of my life. I don’t want to push out of my comfort zone with exercise and food.
It may be true that you don’t have lofty goals of running a marathon or doing a full triathlon but the fact is, as long as you are sitting in your comfort zone - you are not reaching your full potential or being the best version of yourself. You are being the comfortable version of yourself and in the long run, that is going to be bloody boring. The only way to expand your comfort zone and experience more in your life is by being outside your comfort zone in all aspects of your life. Being out of my comfort zone with exercise is a good thing, it sharpens my mind as well as building physical strength and rolls in to other aspects of my life.
External Excuses Within My Control
1. It’s too cold to run outside.
Is it really too cold to run outside?? Is it so cold, that you are in fact going to die if you run outside?? And if so, what alternate exercise can you do instead of laying in bed repeating to yourself, “I don’t want to do this.. I don’t want to do this…”. Have a plan, a plan so evil that running outside seems like the favourable option. eg. If I don’t go for a run outside I will spend an hour alternating between push -ups ON MY TOES and burpees…..2. My current commitments don’t allow me to get to the gym when I want to.
2. Work around those commitments. It’s not about when you WANT to go to the gym. It’s when you can. So start getting used to those Mish Bridges workouts that you can do when you can’t make it to a class. At home, in the backyard, at the gym when there are no classes on, on the gym machine.. Are you for real??? Options, JFDI, Let’s finish this girlfriend!
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