Week 5 & 6 (gone downhill)

Monday: went and did bikram, got a little over enthusiastic and strained my lower back ( think I overdid the lumbar workout part on the floor).

Either Wednesday or Thursday I tried going back to yoga but halfway through my back was sore, even though I was taking it super easy.

Long weekend - dogs got walked everyday!

And then no exercise for the rest of the week, unless taking the dogs to Brighton beach dog park counts, I had to keep wandering after bear who twice ran after big dogs into deep water and disappeared before bobbing up and swimming back. Made me super nervous as he is pretty fearless!! At least he could swim though. Yoshi was good and didnt get into any mischief.

New week, trying to get back on track.

Monday: went to body combat but it was a special launch night so they did 30 minute classes, so I got about 20 minutes of combat thanks to previous class running over and 30 minutes of pump. The new pump is either super hard or I'm just super unfit!!

Tuesday: didn't get up for bikram as I went to bed late and didn't sleep well. Also couldn't do a class at night as I had groceries being delivered. At least there's now food in the house.

Wednesday: managed to get up early to get to work in time for me to leave early (ie. needed to be there early). Last minute build breakage and frantically got it fixed (I hope) before dashing off to yoga. New teacher who I didn't really dig, and a noisy mouth breather behind me -  didn't go too hard, but did most things. Went easy on the back bending and lumbar stuff. Also didn't put much effort into triangle pose. My arms felt so tired from Monday nights effort still!

Thursday: pump 6:30pm, found it slightly easier tonight without 30 minutes of combat beforehand, but struggled on the bicep track then ran out of steam on the shoulder and tricep tracks, only rested a couple of times. Had a fill in teacher who didn't correct the new girl in front of me who didn't know good form, so squats, lunges, rows and deadliest all not right technique and then used wide elbows on the tricep track which doesn't isolate the triceps? Hope she goes back next week and I can give her some pointers. Was too hard during the class but I'd helped her set up and kept telling her what weight to try. After class everything is achey!! Legs and arms felt sore/tired during the day I assume from bikram.

Friday: nada

Same I think for the rest of the weekend.. I keep leaving posts in draft mode oops :)

Week 3 & 4 recap

Week 3

Mon: made the 5:30 pm bikram class

Tues: opted for making a roast chicken dinner instead of evening bikram. Had a work conference so couldn't go to the am class.

Wed: went to 7:30 pm bikram class. Best class so far, didn't take any rests! Not sure if it was because there was lots of newcomers to the class or if I was just in the right physical and mental state.

Thursday: went to 6am bikram class. Had a very ordinary class, I think it's too tough to do a late class and then an early class. Was really sleepy for the rest of the day and ate lots of crappy food as I didn't feel like proper breakfast.

Friday: no bikram. Coughing lots though.

Saturday and Sunday: no bikram. Saturday had a birthday party to go to which overlapped with yoga. Saw a 10:20pm movie on Saturday night so was in bed around 1am, couldn't get to sleep for awhile. Woke up early before going back to sleep so was super tired when I woke up at 9:30am so didn't even try to make the 10am class.

Week 4

Mon: made the 5:30 pm bikram class but felt tired during and after class. Took a break in standing head to knee (side) pose as was feeling a bit ill. Had slept awfully.

Tues: didn't go to bikram class - didn't go to bed until 10:30 Monday night and back was really sore.

Wed: 5:30 pm bikram, felt incredibly tired. Was told I was probably lacking in electrolytes, probably true as I hadn't been having them at work. Guess the post workout coconut water wasn't enough.

Thursday: 6am bikram, felt bit better having dosed up on electrolytes, but still stiff! Can't wait until I can just do morning classes.

Friday: no bikram

Saturday: was thinking of doing bikram but decided breakfast appealed more! Hope the new timetable has classes on the weekend before 10am

Sunday: lazy day!

Week 1 & 2 recap

So I've signed up for 3 months of bikram thanks to a new studio opening nearby. 

Week 1 looked like this:

Monday pm: bikram

Tuesday am: bikram (up at 5:10am!!)

Wednesday pm: bikram

Thursday am: up crazy early again for bikram

Friday: rest (no class suited, part relief but part feeling odd :))

Saturday am: bikram, afternoon of arbonne involving nibbles and sparkling Shiraz.

Sunday am: mothers day classic. 8km run at 52mins. Not bad given I can't remember when I last ran. I did walk 1.5 times Anderson st hill, and a little bit of a smaller hill on the 2nd lap but was happy with my effort.

Week 2 not so good:

Monday pm: bikram (jase cooked dinner - yay!). Had sore throat in the morning.

Tuesday: turned off my alarm about 4:45am after waking up at 3am, opting for more sleep instead of yoga. During day nose started running, in the evening spent an hour doing cardio tennis. Think I strained my neck.

Wednesday: sick but went to work. Neck came good overnight thankfully.

Thursday: sick stayed home to rest.

Friday: sick with major headache. Went to dr to be told it was viral, eventually bought mersyndol and felt a lot better after taking one. 1.5km walk to pick up the car with the dogs. Slept heaps.

Saturday am: bikram, lunch out then lots of watching Telly with the dogs.

Sunday am: bikram then ate wayyy too much at a local tapas place!

12WBT finale! (a bit overdue as I was going to put in photos but its getting super late)

Group Workout time!

So the group workout was held at the stadium at Albert Park Lake.  A few of the girls from the local group headed off to the Timed Run that was happening nearby (and seems to happen before each end of round workout).  I didn't as I figured the day would be long enough as it was and was still nursing a sore back.   It was also FREEZING with spots of rain.

The group workout session included a stage where they were running fitness challenges in groups of 4, mini challenges, the best dressed prize, a coffee stand, sponsor tents, and the group workout.  There seemed to be a distinct lack of food - apart from the protein bars you could buy, and the samples from the George Foreman tent. By 12:30 when we left I was STARVING!!!  Didn't help an insomniac night had meant my plan of having a big breakfast turning into a banana smoothie before racing out the door.

So we checked out the sponsor stands, I liked the protein bars they had, especially the mint and chocolate mini bar.  Though it seemed expensive.  3 bars for $5 (they were tiny, but maybe they were seriously packed full of protein :)).

The fitness challenges were kinda cool.  4 people at a time got given a certain amount of stuff to get through and whoever finished first went through to the final.  This meant that technique went out the window a lot, but it was stuff like plyometric lunge where your back knee had to touch the ground, pushups with lifting hands off the ground (when on the ground), some jump squat/burpee type stuff, situps, knees open hands must touch the ground above your head when you went back.  One girl was so in love with Mish that she hugged her from the side then wouldn't let go.  Mish was funny with it though (as in in a good way), saying she might have to adopt her. For 2 rounds we secured a spot near the stage and it was so nice and warm! So that kind of meant we stuck around there.

I would have liked (now) to have done the mini fitness challenges, and potentially the DEXA scan. This was the first exercise I'd done in about 6 weeks though due to holiday, getting sick with a virus, then a buggered back.

The group workout was fun, hard work. I didn't do all the ground stuff as the ground was wet, but I did some of it.  I also did a lot of the lower impact options but still felt buggered.  Burnt about 600 calories for the hour workout and the 20 minute wait and photo opportunity that followed (forgot to turn off my monitor :)) The photo opp was groups of 10 or more queuing up with people fighting their way to the front to get the group up on stage. We got 2 photos before being ushered off the stage. There was a rush to get prime position next to mish.  Unfortunately no indication was given as to when to look at each camera but in one of the photos I was looking the right way!!

Had my hair and make up done by my friend Natalia one of the original transformer group members. She did an awesome job!! Then home to find stockings, shoes and a handbag! Picked up by Paula and her sister to head to crown palladium. The night was fun. They had buffets of food set up from the time they opened the door, including awesome lamb chops. They had a popcorn maker with no butter or salt so I gave away half my packet. Paula's friend was getting us drinks, taking away our dirty plates and holding drinks and jackets whilst we had photos taken. He rocked!!

There was the official photo wall, green screen where they superimposed mish into the photo, photo booth with props. I missed the presentations as was waiting for our group to get a photo taken, and spent way too long queuing for the green screen photo and enjoying a seat. By the time I went to find other people they had disappeared. Music was good and enjoyed a bit of dancing after the alcohol got cut off. We left about 11 when the music started getting unrecognisable.  So the only thing I'd change was trying to find other people earlier, but I still had a great time even though I didn't catch up with everyone. I also paid little attention to the photos they were projecting so not sure if our group made an appearance or not. Glad I stuck with 1 champagne and 2 red wines. No hangover for me :)

Back to Bikram

So a new Bikram place opened up in Yarraville.

Managed to find them on Facebook before their opening weekend and got one of their opening special packages.  They had an opening weekend with cupcakes and opportunity to win gear - didn't end up making it as the Saturday was 12wbt finale day, and Sunday morning I woke up super early then back to sleep, so by the time my alarm went off to the 10am class I was just too tired and went back to sleep.

Managed to convince a friend to sign up with me although she's only doing the 10 day trial.  It helps knowing someone else would be there, as otherwise I would have postponed starting it.  Although it's hard to chat after class as I'm usually so out of it!!

Day 1 & Day 2 apparently the temperature was lower than it was supposed to be due to building issues.  Still felt really hot. I'm finding it hard to find a good pattern of classes to attend.  At the moment going to a 7:30pm class and the next morning I'm back for a 6:00am class.  Which means I get home at 9:30pm and feel rushed to eat, drink, shower and sleep whilst setting my alarm for 5:10am the next morning. Day 3 the temperature was correct and it really hit you when you walked in the room.  I struggled with the heat and felt a bit dazed at the end of the class (which for me isn't unusual - but the heat was even more of  a challenge during the class).  Day 4 and it seemed to be more like the first few days heat, so whilst I'd like to think I was getting used to the heat I'm thinking that because it wasn't following on from another class that it wasn't as hot as the night before.  Getting used to hearing the commentary of the yoga moves and technique, so that you are reminded on what to focus on even though the teacher isn't doing anything.  Both teachers gave me small corrections too during class so that was helpful.

It's a bizarre kind of class. I tend to get distracted from the heat and don't really feel like I've worked out but my muscles are all really sore. Especially my legs, back, and today shoulders. Plus the more sessions I do, there are some moves which are getting better, and some (like sitting on my knees and feet straight back) I don't feel I'm making any progress at all. Today I had really bad balance, so probably wasn't locking out my standing leg enough.  I also go through waves of mentally being pumped for the class, then hit the point where I don't really want to be in the room any more.  Today I was starving when I got out of class, previously I hadn't felt that hungry.  Reading back on last year's attendance of Bikram it seems I usually felt ill after class.  So was good today that I felt good.  Although straight after the class felt bit crappy and out of it, then had a bit of a high, then back to feeling crappy..

Tomorrow is a day of rest - yippee!! No classes suit when I can go.  Then I think I'll try to attend the 10am class on Saturday morning and no class on Sunday as I'm running in the Mother's Day Classic.  Still have to see if I can fit in a short run on Friday.  I'm not sure what routine I'm going to settle into for Bikram - but for now am trying to go as much as possible and see if it helps my back and improves my strength.

Here's the poses of Bikram Yoga. I find them inspiring but not sure my computer job body will get to that flexibility any time soon :)

The Yarraville Bikram yoga place is here:
http://www.likebikramyoga.com.au/

It's been interesting going to a new place, as some classes there's almost no one in the front row.  Plus there isn't the culture of don't talk in the room (before and after the session).  So you can pick the new people.  Sometimes its good seeing other people sitting down, but other times it is distracting when people aren't coping with the heat (like last night).  Liking the teachers though :)


Update - so today is my day of rest and I'm pretty sure I need it.  Can't recall how I slept but I dreamt that I woke up and turned off my alarm, then woke up and found that my alarm hadn't gone off yet.  I was really tired and my lower back is a bit twingy.  It already feels odd not to be heading to a bikram class today - maybe I have the bikram bug already??

Week 12 - lessons

Final Tips - Part 2

4. Get Organised. Plan ahead and predict potential pitfalls.
5. Stick to the program.  Lay down the habits and stick to them.
6. Flex your willpower muscle.  Celebrate your mini wins every day, getting you closer and closer to your goal, and further away from your poor habits.  eg. Eating breakfast, keeping portion size down, doing training and with class.  Your mini wins will add up over time.
7. JFDI.  Listen to your inner adult. Strength of character and earning self respect by toughening up.

Be the best version of yourself that you can be and have fun!


You did it!

- Decide what it is you are telling your body to do.  Eating more than you need / working out.
- What example do you want to set to those who are influenced by you.
- Make yourself proud.
- Live the extraordinary life that you deserve.

week 11 - lessons

Taking stock

- Identify all the Roles you take on in your life
- What goals and aspirations you have for each of the roles in your life
- Create an action plan (intention becomes a plan by giving it a timeframe)
- Write down the actions into your diary (tend to it weekly like a garden)

Before you do this
- Statement to yourself about yourself.  Write yourself a letter that you will open 6 months from now.  Include the things you want to change, and the things you want to have achieved by that time.  You must write the statement in the present tense, as if it has happened.
- Use phrases like "I am a member of the local gym.  I am enjoying my run every morning."
- You cannot use negative phrases "I don't work for my crummy boss anymore, I no longer have an extra 10kg on me"
- Our negative language can define our thoughts
"Present tense and no Negative phrases"
- Put it in an envelope and write the date on it when you are allowed to open it.

Become the best version of yourself.


Final Tips - Part 1

- You can do what you set out to do.
- Don't think of "maintenance mode" as that's something you could slip in and out of.
- If you have to miss a training session, then balance it out with good nutrition or vice versa.
- Keep the habit of weekly weigh ins.
- Don't just plod through the motions, get into it.
- If weight starts creeping up - then go back to keeping a food diary.  Or get back to the program lessons.
- Be the best version of yourself that you can be.  Body, Health, Attitude, Relationship with others, Community.

1. Get support.  Don't expect to do this alone.  Nurture your supporters.
2. Become your own biggest fan. Use confidence boosting language. Believe in yourself.  Recognise your successes. Try looking back. After a win, smile and give yourself a pat on your back.  Be mindful of your inner dialogue keep it positive.
3. Set SMART goals.  Always be working towards something. eg. 1, 3 & 6 month goals.  Keep them clear in your mind, and attach rewards to your goals. Specific, Measurable, Achievable, Realistic and Time based.  a) be specific.  Be crystal clear about where you are going and what you want.
b) cold hard numbers - so you can monitor your progress. eg. weight, clothing sizes, fitness goal PBs.
c) capable of reaching given the time you have available to you and your circumstances
d) understanding what you can achieve (ie. if you're close to your goal weight then it could take longer to lose the last weight)
e) day by day, month by month plan.