HELLO :)

Hi everyone!! hope you all had a great long weekend :) I had the best time in Wollongong seeing my family. The Lagoon was also sooo goood!!!! I had a gorgeous salmon dish with salad and a few glasses of nice wine! Was so nice to spend some time like that with Pete and the view from our table was great to! We got to look right over the sand and at the ocean.

Didnt get as much cardio as I would have liked done while I was away but thats all good as ill just smash it again this week!

Hammered legs this morning :D love training them! Im already sore as well so I know I went hard! Also been doing some full on sprint training lately and Im loving that too!! its such a different type of fitness.

The gym I train at has just opened a second part and its fantastic! Soooo much more room now. And Pete was happy to see they have 80kg dbs now!!! Not that he lifts them but he likes seeing the big weights in there!

I got to train chest and tri's with him yesterday and we went hard!! I was blown away when Pete benched the 60kg dbs (which I new he could do) but yowzer seeing him get 2 sets of 4 reps out was awesome!!!

its funny now that we are building when Im near shops I seem to be looking at home stuff more!! where as before id look at clothes and shoes....well I still do that as well ;) but my focus has changed thats for sure!

Works good at the moment as Im working on a huge conference that will be held in Noosa in July, not that I get to go :-/
Today is going rather slowly actually.... maybe cause its my first day back from the weekend..?

Well have fun everyone!!
Jane

Fab day so far!

well today have been a fabulous day so far! I got up early had a great session at the gym and then into work. My nutrition has been good and my energy levels are up!Im feeling really good :)

Did back and biceps today!! went like this :
chins on chin machine. did 6 sets of 3 (that was pretty much my failed rep) with only 30kg counter weight
lat pull down 4 x 8 - 30kg
lat cable pushdown 4 x 10 - 30kg
bicep alternating db curl 4 x 16 (8 each arm) 7.5kg db's
bar curl 4 x 10 - 17.5kg bar
cable curls 4 x 10 - 20kg per arm
hammer curls 4 x 16 (8 each arm) 7.5kg db's
after weights I got on the treadmill and did 20mins solid intervals. 2 min on/off. level 12 for the on and level 8.5 for the off. It was an awesome session :)
This afternoon ill head out again for a 50min walk and in there ill do about 15/20mins 20m sprints. Im really enjoying interval training.
Tomorrow is shoulders, Im so looking forward to that :) Love training them and working on building the muscles up!!

Other exciting stuff happening..today is my last day of the working week :-D Pete and I have tomorrow off to train and he has also got a guy coming round to do a building inspection report (before he puts his house on the market).
Then on Friday morning we'll get up early go and do some hill reps and then off to Wollongong for my nieces 4th birthday party!!
Saturday will be lunch at the Lagoon, in which today I got a new dress to wear for it :)
Sunday back home and lots of cooking for the week ahead! We are lucky and also have Monday off which is great cause it means i get to train with pete :) we dont get to train together very often.

So I hope you all have a great rest of your week and a wonderful weekend!!!

Stay happy and keep smiling!

*hugs* Jane

News break!!

Hi all, well back to another working week...but this week Im only working 3 days :-D Ive taken Thursday and Monday off so I have 5 days off over the Aust day weekend!!
Im heading to my parents as its my nieces 4th birthday...and she has already told me that she wants some barbie doll stuff. hehe so cute! I saw a barbie hot pink back pack so I think ill get her that.

Then this Sat Pete and I are going for lunch at the Lagoon restaurant in Wollongong! http://www.lagoonrestaurant.com.au/rest/ Yummm!!

This morning I trained chest and triceps followed by a 25min run on the treadmill. I did 2mins on/off. Man I was puffed after that!!
Been sitting 0n the 15kg dbs for bench press and Im really happy with my strength and form!

OK Now for the News!!!!! On Saturday Pete and I put a deposit down on a house and land package in QLD!!! YIPPEEEEE!!!! Not only are we moving there this year but we also get a brand new house! So the builders will start building in June so its ready for us in late Nov to move in :) Its in the suburb Petrie which is about 22km North of Brisbane!
This year is just getting better and better :-D

well have a FABULOUS Monday all :)

*happy hugs*
Jane

shoulders!!

Good Morning all and what a fabulous day it is :)

well this morning I was up at 5.30am and off to the gym. I trained shoulders this morning!! LOVED IT :-D

shoulder press :
2x12 - 7.5kg dbs
2x10 - 10kg dbs
2x8 - 12.5kg dbs
1x15 - 7.5kg dbs
drop set 1x15 7.5kg dbs straight into 1x10 - 5kg dbs
shrugs :
3x15 - 55kg (includes bar)
upright row:
3x12 - 30kg (cable)
lateral raise super set with rears :
3x12 - 5kg dbs
double arm fronts :
3x10 - 5kg dbs
man my shoulders got a blasting from this session and are still sore now!! Yay for that :)

after weights I hung around for 20mins and relaxed anfd then I was into a body attack class! I just did the cardio part (so 35mins all up). I was sweating so hard that my singlet was soaked!!!
During the class they do a push up section but since I have already trained chest this week I thought for recovery reasons it was better not to do it, so I just did abs instead!!
After the class I asked the instructor if she minded and she said she totally understood and that a few people do that in the classes.

Im about to have some lunch now yummy salmon and rice, asparagus and a whole egg!! Good stuff :)

have a fab day all :)

my day

just feel like recording my day :)

5.45am alarm!!!!

6am protein shake, 3x vitawheats with low fat peanut butter, supplements:multi vitamin, 5g L-glutamine, Vit C and Zinc, L-lysine (feel like Im could be getting a cold sore )

6.45am at gym for back and bi session and 20mins run on treadmill

8am postwork out shake with teaspoon of dextrose

8.30am drive to work...man traffic in canberra at the moment with all the raod works sucks big time!! atleast I have some music to sing a long to!

8.50am Yay I get to work

9.30am 1/2 cup oats,mix in protein powder, 5 cruched walnuts and handful bran

11am throw down a shake and head to a meeting

12.30pm 1xhard boiled whole egg,3x pieces of asparagus, 105g tin salmon on water and 1/4 cup brown rice

3-3.30pm shake (all shakes are on water and use Optimum Nutrition)

6/6.30pm 200g lean meat (usually lamb or fish) with cup vegies

8pm walk with Pete and Bull to the hill and do reps, walk home.
shower and watch some TV and pat my doggy, fed him and give him treats!! he is sooo spoilt!

8.30/9pm shake and 5gram l-glutamine

9.30/10pm sleep!!!!!!

Since I have been doing cardio at 8pm (cause of the heat) I eat early but sometimes get hungry so I may also have at night some low cal jelly and a couple of pieces of rockmelon

at the moment also getting down approx 3 1/2 to 4Lts of water. This does not count shakes or tea.

no wonder Im feeling good!!!! skin is nice too! I love the look of healthy skin!

HOT!!!

Yowzer this weather we are having is hot hot hot!!! not that I dont like the hot weather but it doesnt help that the house Im renting hasnt got any AC! just the good ol' fans going all night all.

Yesterday afternoon Pete and I walked to what we are now calling "THE HILL"!!!! well thats cause it is a hill LOL! but a bloody big and very long hill. Since we took my dog and he is getting old and is hating this heat, one of us stayed at the bottom of the hill with him while the other did their reps and then we changed over.
Now this hill is really really steep! and a dirt track to make it a little slippery! but that didnt stop us! Pete went first and did his 3 reps. Then it was my turn, usually we power walk up it but this time I ran it...well I got half way and my heart was beating soooo fast. So I power walked a bit then towards the top ran again! I also got out 3 reps!!
After that we power walked home. Its a great session at 45mins all up! There are also other hills on the way home but they are not as hard.

This morning I trained back and biceps then did a 20min jog on the treadmill.
Did lots of wide grip chin ups (on the chin machine) some seated row, single arm bent over rows as well.
Onto biceps and I did a good set of 4x10 bar curl with the 17.5kg bar! Man my biceps got pumped!
Also did some db curls and also incline bench db hammer curls. Loved the session!!!

My weight is currently sitting at 56.5kg, so Im happy with that. ill stick to the hill sessions and extra cardio for a few weeks and see what results that brings me...also keeping my heavy weight sessions and 1xbody attack class a week.

So pete has been talking to a developer guy in QLD about our new house and we should be getting some info today or tomorrow! Exciting stuff :)
I love life :)

Have a super day everyone

Jane :)

Snacks!

So on the weekends I usually have a cheat meal or snack but this weekend I decided to make some healthier snacks, Im really over eating crap cheat meals as it never makes me feel good.

So I got some celery and low fat peanut butter, salmon and low fat cheese and also some low fat ham. I made little bite size celery sticks with a little peanut butter on them for taste!
then I cut up the salmon, ham and cheese and wrapped them up and put a toothpick through them! its was a lovely platter I made...anyone would have thought I had guests coming with the way I presented it but it was just myself and Pete!
We also heated up the webber and had some awesome steaks and fish for dinners and lunches! YUMMM! I feel so much better today for eating better all weekend! Didnt eat any bad foods at all :)

Also did heaps of walking on the weekend. Did an interval session on Fri at 6am as it was very hot here on Fri and we didnt want to be out running on Fri afternoon in the heat!
Saturday morning got up early and drove to Belconnen and walked around the lake with Pete and bull (my doggy). It was about 1 1/2 hour walk, my doggy loved it.
Sunday up early again and went out around home and up and down lots of hills!!!

This morning I was up early again and hit the gym! chest and triceps then 30min jog on the treadmill.
Was an awesome session, Im already sore from it!!!

On the weekend my roomie (Zel) went out partying, when I finally saw her on Sunday she looked like total crap! Now I know why I gave up partying that hard!! My health now and in the future is worth so much more then going out and getting hammered!!!

Also I have some news!! I am doing a competition on http://www.ausbodybuildingforum.com/ (http://www.ausbodybuildingforum.com/forum/viewforum.php?f=66) I have been reading alot of blogs and girls who compete and since I have never competed I thought this could be a good way to kinda see what its all about!! Sooo wish me luck!!!!!!

have a great day everyone - Keep smiling and be happy!!

Yum yum!!

I love my food and I love eating good food! So for xmas Pete and I got a webber kettle bbq! This is the one that cooks on coals :) Since boxing day we have been trying out different meats and cooking styles!
We've cooked a lamb roast, scotch fillet steaks, chicken breast and last night we cooked fish!!

The coals really give the meat a totally different taste! We also got some smoking chips to smoke the meats! Last nights fish was cooked with smoking chips...yummm!!!!

I also put together a selection of raw vegetables to go with it and chopped up some fresh mint from my herb garden and added that on top of the vegies! what a meal. I felt so good after eating it :)
For sweets I have a optimum nutrition choc protein shake! :-D what a meal...what a deal LOL!

This morning I did a great legs session, pretty high reps to what I usually do but still got an awesome burn from it.
Yesterday was chest and I have actually dropped down from the 17.5kg dbs to the 15s'. I want to better my technique and get more range of motion before I go heavier. I could (assisted) do the 17.5kg dbs but could get as much range of motion. I feel good in myself that I have done this and now can go harder on the 15kg dbs!! its all about good form for me :)

Pete and I also have been walking my dog up this hill near my place along the footpath, so yesterday we saw on the side of the hill a dirt track!! We just had to have a go at climbing that hill. It was very very steep, so much so that it was almost slippery to walk up! it a good 300metres!
My poor ol' doggy had to be let off the lead so he could walk up in his own time!!! This is our new challenge and today we are going for 2 reps up the hill :-D but I think we'll take bull out another way first drop him home and then go out again.

well I hope everyone is having a fabulous Tuesday!!!

*hugs and smiles* Jane

Ello'!!!

Ello ello!!! well today is my first day back to work....yay me! hehe :) actually although id rather be retired now (thats so not happening for a LONG time), I actually do love the routine that work puts me in.

I trained during the holidays but didnt actually go to the gym till 10am or after...now Im back at work its 6am starts each day again. Dont really mind it as its summer and so light in the mornings so I wake up pretty easily. Before xmas I was sitting around 56kg and now Im at 55kg feeling strong and leaner, although I still have my points on my body that I would like to 'tone' up alittle more :)

I had a wonderful christmas seeing my family and friends and a fairly quiet New years with my mates, a few drinks but not enough to have a hangover!!

Soooo here we are in 2007!!!! and what will this new year bring me....well.....moving states is one big thing this year from the ACT to QLD.
Also I turn 30 this year and Im really excited about it...Strange cause my friends who have turned 30 totally freaked out about it 'oohhhh getting older'!! This does not concern me because I feel each year I learn so much more about how to have a better and healthier life :) Its not till July and Pete and I are only 2 weeks apart with our birthdays (his also turning 30) so we are going to have a Fabulous 30 party!!!

what else...I have changed my training around alittle and am happy with that and written up some yummy nutritious meals to have and follow. Im really going to focus on eating more whole raw foods!

Im feeling good and happy with my life and the decisions I make!

So happy 2007 to you all, I hope you have a very positive year and fullfill all your dreams!!

jane xo