Day 9: Rest Day

Food Diary

Breakfast: 1 peanut butter and jam sandwich
Snack: 30g dried apple and mango
Lunch: Salad with avo and haloumi
Snack: 50g gummi bears
Supper: approx. 120g steak and a medium baked potato with yoghurt and chives (recipe to follow when I find my camera cable)

Took a rest day today. Was busy with helping Jack spread the word about his business and getting some stuff done in that regard. I will add more workout days as the weeks go on but I also need to not injure myself.

Tomorrow, hopefully, will be fun. I enjoy the SSISA workouts and its fun training as a group.

Weightloss Tip #2

Keep a Food Diary

Most people are probably going "yes, yes I know this one" but let me tell you why I think this time its working:

1. Seeing things written down always makes the more real. If you havent written it down then that slice of cake or double cheese burger can easily never have existed.

2.Be 100% honest or it wont work. The idea is to show yourself exactly where you are going wrong so you can change the way you eat. If you cheat you are only cheating yourself.

3. If you know what you've eaten you know how hard you have to work at gym.

4. Having a history shows you exactly how far you have come :)

Day 8: Exercise day and Weigh-in

Today is monday and my nifty HR monitor gives me a weekly roundup every monday, so every monday I will blog it.

Week 1 roundup:

total training days: 4
total training hours: 3:22:₃₈
total calories burned: 1872

My food diary for today:

Breakfast: 1 cup millie-pap, 1tsp butter, 1/2 cup milk
Snack: 30g dried apple
Lunch: 1 tuna handroll, 4 pcs spicey tuna inside out, 6 pcs rainbow roll (tuna out, prawn in)
Snack: 1/2 cup pickled beetroot
Supper: 2 pcs prawn inside out, 2 pcs tuna inside out, 3 pcs tuna bamboo roll, 48 pieces rainbow roll (4 with tuna in and prawn out and 4 with tuna out and prawn in)

Tonights exercise:

Warm up:
10 minute walk around the track
warm up stretches

Conditioning:
Station 1: Alternate Front-Lateral Raises
Station 2: Alternating Arm lifts
Station 3: Calf Raises
Station 4: Stretch Cable Bicep Curls
Station 5: Cycle
Station 6: Stretch Cable row
Station 7: Squats
Station 8: Tricep dips
Station 9: Sit-to-Stands
Station 10: Dumbbell Shoulder Press
Station 11: Straight leg Raises
Every 3rd station, walk 1 lap and a water break.

We did one full circuit and then 2 more stations.

Core Mat Work
10 x modified crunches
10 x 90° crunches
20 x ankle taps

Cool Down
3 laps around track
cool down stretches

It was a great workout. Lots of fun. My stats for today:

Total workout time: 01:04:₁₉
Max HR: 180
Avg HR: 143
Total Calories burned: 594 (45% fat)

We also had our assessment today and I have lost another 800g which brings my total weightloss since starting the program to 1.3kg Thats almost 3 blocks of butter.

yay me and here is to another fantastic week!

Weight-loss tip

As I come across tips that help me with my process I will post them here to help those follwoing me too.

Today's tip is:
Slice your fruit up

There are several reasons and I discover more every so often from other people who use the tip:

1. It's easier to eat with 1 hand. A lot of the time we pick snacks that are easy to eat while we work, packet of chips, buscuits, etc. Small things you can use one hand to eat. So make your fruit easy to eat.

2. Less messy. If you orange is already cut up, your apple already slices or your naartjie already segmented you are unlikely to make a mess on your desk. No juices dripping down your chin as you take a bite. No rind stuck under your fingernails.

3. This one courtesy of *trix . Cutting them into certain shapes that mimic other junk foods. For example, slice your apple thinly like chips.

Day 7: rest day

I think I will blog in the evenings from now on so each day has its diary and exercise

Sundays food diary:

Breakfast: 1 cup plain yoghurt, 1 tbls almonds, 1 tbls cranberries, 1 tbls honey
Snack: Grannysmith apple
Lunch: sandwitch with avo
snack: pickled beetroot
Supper: Chinese style noodles with chicken, sugersnaps, baby corn, spring onion, red peppers and almonds

Did lots of sitting on the couch and watching torchwood and not much else. Feeling sorry for myself because its that time of the month. I didnt do the "I am bored lets eat everything in the house" thing I usually do on days like that so it was a positive day in the end :)

Day 6: rest day but we did something

Lets begin with the usual, friday's food diary:

Breakfast: 2 half moons (I over slept so had to grab what I could find)
Snack: none
Lunch: bagel with peanust butter,2 half moons and mini pie (friday isnt looking too good)
Snack: koeksiter, clementine and a bagel chip
supper 1 bowl of hummus, mince, tahina and chick peas. tbls olive oil and 2 pita breads. 1 small slice custard tart

Saturday was a rush in the morning again. But w made it just in time. We had a great brocha sponsored by my dad and then went to gym.

Saturday's food diary:

Breakfast: blueberrie muffin
Snack: 1 piece of quiche and 1 piece of cheesecake (the only things from the brocha that were not fish)
Lunch: 1/4 cup baked beans and 2 medium boiled eggs
Snack: 2 zinger iwngs, 5 strawberries, 5 sugarsnaps, 2 mini corns
Supper: 1/4 chicken from nando's and 5 chips

It has been a while since I trained with Jack but it was good. we did:

10 minute warm up (5 minutes on lvl3, 4 minutes on lvl5, 1 minute lvl2)
warm up stretches
50 x

pull downs
step ups
push presses
dead lifts
ab exercises

2 laps around the pool (walking) to coool down
cool down stretches

we did 43 minutes and 11 seconds, burnt 430cal (of which 40% was fat)and my avg heart rate was 150bpm(185bpm was my max)

Day 5: Rest day

Naughty Hila not blogging on the weekend. But it was a busy and I was lazy. So here are Thursdays things first:

Food Diary:
Breakfast: 3/4 cup oats, 1 tbs honey, 1 tbs milk
Snack: Koeksister (the muslim kind) and a chilli bite
Lunch: Greek Salad, 1/2 pizza bianca
Snack: none
Supper: 2 bagels, 1 with rare roast beef, mustard and pickles. 1 split in half 1 side feta and 1 side avo, 2 chilli bitesm 1 samoosa 1 half moon and 1 koeksister

I drank 2 glasses of tab, 1 Ice tea, 1l water

The workout was awesome, it was our first full work out:

Warm-up:
Cycling (10 min)
Start @ Level 2 RPM >75 for 2min – After 2min increase to Level 3 for 30sec

Stretching Routine

Strength and Conditioning:

Exercise 1: 1 min
Band Pull
Modified Crunches 2 x 15

Exercise 2: 1 min
Squats
90 Degree Crunches 2 x 15

Exercise 3: 1 min
Band Shoulder Flexion
Ankle Taps 2 x 15

Exercise 4: 1 min
Side Lying Leg Abduction
Back Extensions 2 x 15

Exercise 5: 1 min
Tricep Dips
Bicycle Crunches 1 x 30s

Exercise 6: 1 min
Push-Ups Tri-angle
45 deg crunches 2 x 15

Exercise 7: 1 min
Band Lat Pulldown

2 Laps Between Each Pair of Exercises

Cardiovascular Cool-Down:
2 Laps Track

Stretch

The exercise lasted 1 houre, 16 minutes and 33 seconds. I burned 701cal of which 45% was fat and my avg heart rate was 142bpm(180bpm was my max).

We also had out weigh in and I am happy to say I lost 500g

friday was an easy day, went to the hairdresser to have my hair made pretty for Jack's big day, then went on shopping errands with my mom.

Came home and had lunch and played a little on the PC till Jack came back, then continued to play on the PC. We went to the synagoge and watched the lovely ceremony, followed by the regular synagoge service. It was really nice having the whole family there :)

Supper was Jack's favourite. Hummus with meat. Followed by an evil custard tart (I only had a small piece but a full food diary will be in the next post)

It was good to have a day off, after 2 days of exercising with only a bit of walikng around in sea point.