So it begins......................

[Sunshine]

Thursday oh yer the week is almost done :grin:

So I woke this morning at about 5.45am (I was woken by my two beautiful children)

Oh my I'm so sore, cant believe it and only a small workout...haha, although forgot to mention yesterday on that cable pull exercise ((you know where you stick the pin in,what are those pounds,kg?) .I went hard on the last set and did 10 or 12 of those plates I have never done that before and at the time it was hard and I must admit to a wee bit of pulling in the lower back but it's worked I'm feeling it, anyways I'm aching all in my back.I'm also sore on my arms and shoulders?(whats with that I never worked my shoulders!)

Tried that sludge last night but hmm think my protein powder is not suited for that stuff,it's in the freezer I thought that might make it bearable...I must have made it wrong or something must say I only put a tad bit of choc flavour cause it was not completely sugar free so that may have been why???? anyway might have to come up with another carb free desert.

Just finished my coffee and it's 6.18am and I'm trying to think what I want for breaky think I feel like bran and oats with greek yoghurt and protein...well least see if that taste ok haha

Siking myself up already for RPM I know its gonna be tough but hey its only 45 mins...right? :shock: . I have to be so focused on RPM days which is a good thing.Like I say I hate it but love it all at the same time :nod:

Better get my skates on!

[Draft]

Alot of the back exercises recruit the shoulder (particularly the back of it) as ancillary muscles which might explain why you are feeling sore there today. Similarly, alot of chest exercises will hit the front of the shoulder.

Sludge can be pretty hit or miss depending on the protein powder you are using. I find adding a bit of Splenda adds alot of sweetness and kills my sweet tooth cravings.

It can also come up pretty differently each time depending on how you mix it. I find that adding 3 scoops protein powder, 1 heaped tablespoon of PB (about 20g), some Splenda and a dash of water (mix) is the best place to start can then continue to add water in small amounts (stirring it in each time) until you achieve the consistency your looking for works for me.

[Sunshine]

Alot of the back exercises recruit the shoulder (particularly the back of it) as ancillary muscles which might explain why you are feeling sore there today. Similarly, alot of chest exercises will hit the front of the shoulder.

Sludge can be pretty hit or miss depending on the protein powder you are using. I find adding a bit of Splenda adds alot of sweetness and kills my sweet tooth cravings.

It can also come up pretty differently each time depending on how you mix it. I find that adding 3 scoops protein powder, 1 heaped tablespoon of PB (about 20g), some Splenda and a dash of water (mix) is the best place to start can then continue to add water in small amounts (stirring it in each time) until you achieve the consistency your looking for works for me.

Cheers will give that ago

[Sunshine]

12.00 and finally home and starving so had to get food in me quick so weight watchers meal it was.

RPM was hard today the class had a few different tracks so the workout although I went hard didn't clock so much km up..plus had to drop my gear in order for my legs to keep spinning through the hard out flat track,because of the gear drop I was able to go 140 rpm's which is my best ever however my goal would be to stay at that higher gear and not drop cause then I would gain the benefits.

Feeling good,the dog has been walked this morning thank god cause its sooo humid here today least it's not over thirty degrees and like an oven..it needs to rain the flys are crazy!! honestly you think fly's are bad in NZ nothing compared to here if you don't watch out you can easily eat one :shock:

Coffee time and yes a nice glass of water,trying real hard however I feel this could be greatly improved!

[Sunshine]

Wasn't sure where to post this so posted it here....Is there such an exercise called a sumo squart? I dunno where I heard that or perhaps someone on here has mentioned on here?

Is a sumo squart done with a dumbell? how is it different from a smith squart or hack squart etc?

[becbec]

A sumo squat is just a wide stance squat kinda like a sumo wrestler stomping styles

You can do them with dumbells, or barbells. Whatever suits

[Sunshine]

A sumo squat is just a wide stance squat kinda like a sumo wrestler stomping styles

You can do them with dumbells, or barbells. Whatever suits

Cool thanks for that

[Sunshine]

OH no been wee bit naughty :oops: I have eaten well today but I find after RPM I get real tired which causes me to want carbs so I picked at a few of the kids things..like a few cheese balls and a tiny tiny bit of mac and cheese..I know I know so bad and I feel real bad too so for dinner it was a T-bone steak only!!

I bought the Atkins diet book today just to have a read I don't think I'll even tempt it this time I did the anabolic diet with my husband about 8 months ago or something like that but soon got sick of it..however I thought by reading the book it might make me aware of how carbs work in the body..plus I got a wee book that you can look foods up to see the amount of carbs in them,if anything it's something to read LOL.

Ha still sore in my arms and back..but I love that pain it means I worked hard!

[steak]

Have a look at Tom Venutos book "Burn the Fat Feed the Muscle" 8)

[Sunshine]

Oh yer was told about that book..where do you think you could pick that up from? anywhere on line?

[Sunshine]

Yay for today :grin:

Great workout today..went hard on my legs and actually realized I don't push myself.Here's what I did and I really feel I could have pushed a wee bit more.

LEGS

Leg press 90kg..hmm how many did I do oops think 12reps

Leg press incline 90kg 15 reps (I like these and find these the easiest).

Hack squart (think this is what they are called) -20kg 15 reps . I find this one hard.

Laying leg curl 55lbs 12reps.

Then I thought since I missed Monday's workout chest and triceps I would do body pump class and I did and I went higher on every exercise except shoulders and back(My back is still sore.In fact with the squarts for the first time I felt lower back pain slightly?).

Eating has been good too ,thank god for sugar free lollies.

I bought weight watchers chocolate dessert yesterday to put in my sludge but it's a wee bit high in sugar, it's got per servings 12.1g? what do you guys use in your sludge?

Last night while shopping I checked out some different breakfast cereals for the kids and I can't believe that they put sugar in cornflakes and rice bubbles and even the uncle Toby's oats!!! so really there was nothing but good old weetbix would have been nice for kids to have a change

One week gone and it's been a good one

[Big john]

Last night while shopping I checked out some different breakfast cereals for the kids and I can't believe that they put sugar in cornflakes and rice bubbles and even the uncle Toby's oats!!! so really there was nothing but good old weetbix would have been nice for kids to have a change

the uncle tobies oats you maybe referrin to could be the flavored ones, if u just get the big bag of uncle tobbys rolled oats its got bugger all sugar iirc, thou youd be hard pressed to find a child that likes porridge

[Sunshine]

Last night while shopping I checked out some different breakfast cereals for the kids and I can't believe that they put sugar in cornflakes and rice bubbles and even the uncle Toby's oats!!! so really there was nothing but good old weetbix would have been nice for kids to have a change

the uncle tobies oats you maybe referrin to could be the flavored ones, if u just get the big bag of uncle tobbys rolled oats its got bugger all sugar iirc, thou youd be hard pressed to find a child that likes porridge

hehe yer lucky though mine don't mind it however unflavored might be another story! Still they loved those oat pancakes LOL (must have been the marple sauce :pfft: )

[Big john]

hehe yer lucky though mine don't mind it however unflavored might be another story! Still they loved those oat pancakes LOL (must have been the marple sauce :pfft: )

you could always chuck in Cinnomin and a little bit of splenda ...a Pimp your Oats so to speak :grin: im constantly havin to share my oats in the morning with my neice lol

[teamfatboy]

Ain't it amazing what you learn once you start reading the labels - next time, check out the sodium in Weetbix :shock:

I've tried all sorts in my oats, cinnamon, mixed-spice (well, it was just sitting there) and even cayenne (for a cheap thermogenic)... real odd, but actually not bad once you got into it!

[becbec]

Ain't it amazing what you learn once you start reading the labels - next time, check out the sodium in Weetbix :shock:

I've tried all sorts in my oats, cinnamon, mixed-spice (well, it was just sitting there) and even cayenne (for a cheap thermogenic)... real odd, but actually not bad once you got into it!

I add a little artificial sweetner to mine just to take the edge off the blandness, works a charm

[Sunshine]

Yum great ideas guys.Thanks.

[Sunshine]

The weekend is here and today I am soooo stiff in my legs and butt..yay I love that feeling :pfft:

Made the oat pancakes this morning and gave my neighbour some to try,she loved it also..I put the banana in this time and used the liquid egg white which is great and oh so easy.

Off to go feed the birds today..there is this really nice park where you can hand feed the birds( cockatoo's).

Will take My wee dog for a walk at some point or else she will do the big sad eyes!

Going to gym it tomorrow,not sure what I will do ? not pump that's for sure :shock: maybe a ran on the treadmill or if I'm not to sore RPM.

So far things are good and I must say all these great meal ideas have sure kept me on track.Loving my split programme it's now nice to go to the gym and feel like I have worked hard but in half the time :nod:

Wow I'm doing it again and best thing is I'm having fun!!! \:D/

[runveerun]

Good stuff Sunshine KUTGW!

I have sugar free maple syrup in my oats sometimes which is lovely! Blueberries are good too I buy them frozen and stir them in my sludge yum!

[Sunshine]

Good stuff Sunshine KUTGW!

I have sugar free maple syrup in my oats sometimes which is lovely! Blueberries are good too I buy them frozen and stir them in my sludge yum!

Ooo sugar free maple I wonder if we can get that here? I'll have a look...yer I have blueberries in the freezer I just find if I put them into things they take ages to thaw,so they a still bit hard in my shakes etc...do you just add yours frozen too?

[runveerun]

Good stuff Sunshine KUTGW!

I have sugar free maple syrup in my oats sometimes which is lovely! Blueberries are good too I buy them frozen and stir them in my sludge yum!

Ooo sugar free maple I wonder if we can get that here? I'll have a look...yer I have blueberries in the freezer I just find if I put them into things they take ages to thaw,so they a still bit hard in my shakes etc...do you just add yours frozen too?

Yep I stir in a handful into my sludge still frozen they chill the sludge nicely. Sugar free maple syrup is by Queen and next to the normal maple syrup in the stupidmarket I know New World sells it. Blueberries have magical properties they have less fructose than other fruits :grin:

[startinfromscratch]

yep, i use choc. balance protein, a heaped tablespoon of almond butter, and mixed frozen berries, sludge is my staple dinner every nite. yum!!!

[Sunshine]

Good stuff Sunshine KUTGW!

I have sugar free maple syrup in my oats sometimes which is lovely! Blueberries are good too I buy them frozen and stir them in my sludge yum!

Ooo sugar free maple I wonder if we can get that here? I'll have a look...yer I have blueberries in the freezer I just find if I put them into things they take ages to thaw,so they a still bit hard in my shakes etc...do you just add yours frozen too?

Yep I stir in a handful into my sludge still frozen they chill the sludge nicely. Sugar free maple syrup is by Queen and next to the normal maple syrup in the stupidmarket I know New World sells it. Blueberries have magical properties they have less fructose than other fruits :grin:

Found Queens maple syrup

[Sunshine]

Sunday today and decided to skip a workout today..still bit stiff and just thought it might be good to rest up...feels strange though.

Loving the sugar free maple syrup!

[Sunshine]

It's Sunday evening and here's how Sunday avo went.

I decided I needed to have a cheat meal,cause if I did not have one I knew I will slip up through the week..so since it was a family members birthday I had a huge bit of mud cake could have indulged and had lasagne also but are happy to say I decided on the one treat and stuck to the salad.I actually feel so full now that I will be happy for my next treat next weekend haha.

Monday tomorrow and I'm rearing to go!!!