Where I need to be

(source - Pinterest.com)

For some reason, I still feel out of my depth at times in the "boys" weight room where the heavy things are. It's not only the blokes - I just feel like people are looking at me and thinking I don' t know what I'm doing. (which sometimes I don't)

The thing is - I need that area to meet my goals - so I have to get over this.

SO - that quote up there - that is my new goal!
I've worked out the problem - it is worse when I really DON'T know what I'm doing!
SO that's easily fixed.
I will not step into that gym without a plan for what I am training, how I will do that, what equipment I need and how it works.
I will do my workout in my head and on paper first.
Then I will go in and train like I belong there.
Cause I do

GOALS! Preseason task #3.

Goal setting.
I always struggled with this.
I always wondered if my goals were big enough. Other people seemed to dream much bigger than me.

But what I learned last round is I was putting so much pressure on myself to dream big that I wasn't having fun in the every day.

And that some of my goals are going to be smaller, every day things. These small goals are the ones that set you up to succeed.

This round I am doing Lean and strong with 12wbt.com
Less focus on weight loss. More on getting lean muscle strength, definition, body shaping.
I am so excited!

But it does seem to make goal setting harder.
When you haven't even dipped your toes in the water how do you know what you will achieve?

So here are my goals.
Subject to much refinement as time goes by.

Lean and strong. Bring it on!

1 Month goals

1. Lose 3kg and get into healthy weight range (66kg)
HOW
TIGHT nutrition! Eat clean, whole foods. Train. Keep some cardio in with outdoor PT and SSS. Trust Mish and stick to the plan!

2. To complete every fitness challenge and weekly suprise. Participate 100%
HOW
Diarise these challenges. Complete them early in the week. Don't put them off. Maybe ask PT if we can complete fitness testing as part of PT session

3. Cut 20 sec off 1 km time trial
HOW
Do interval sprints as per running program. Keep up weights for leg strength. Find that Inner Mongrel ;)Oh and actually COMPLETE my fitness test!

4. Increase wall sit time by at least 45 sec.
HOW
Focus on leg strength . Stick with lean and strong workouts. And that inner mongrel again ;)

5. Double number of pushups on toes
HOW
By continuing with strength PT at gym and L&S workouts. Plus 100 pushup app

6. Increase our non animal protein in our diets
HOW
Stick to Mish's vegetarian plan at least every second week

7. Time my longest good form plank at beginning of week one. Add another 20 sec to it by week 4.
HOW
Um - start by actually DOING Mish's ab exercises! If they are too hard do the beginner ones


8. Commit to a week four challenge set by my buddy Rell to see how far I have come.
HOW
Just do it. No fear. No doubts. No overthinking. Just do it.

3 month goals
1.Lose 6kg (10% body weight)
HOW
Stick to plan 100% Add some running on SSS. Nutrition is the key. Track every mouthful in written journal

2.Decrease body fat and build lean body muscle
HOW
STICK TO THE PROGRAM! Work out with PT to increase intensity and maintain correct form

3.Get the I can'ts out of my head. Believe in my body and my ability.
HOW
Push myself beyond my preconceived ability. Use PT's and group sessions to try new thing. Say yes more than no. Keep becoming a runner. Blog my journey so I can see what I've done.

4.Double my wall sit time from week 1
HOW
Do wall sits twice a week. Stick with running and lean and strong to increase leg strength. Believe I can.

5. Triple my pushup on toes tally from week 4!
HOW
By continuing with strength PT at gym and L&S workouts. Plus 100 pushup app
And doing pushups on toes at bootcamps and every chance I get!

6.Double my plank time from week one
HOW
Um - start by actually DOING Mish's ab exercises! If they are too hard do the beginner ones. And planking every second day!

8. Commit to a week 8 and week 12 challenge from Rell at Frichot Fitness to prove how far I've come!
HOW
Set the time aside. Believe. Achieve big things!

9. Go rockclimbing!
HOWStick with lean and strong to develop the strength I will need!

10. Do a chinup!
HOW
Stick to lean and strong. Work with PT on strength. Do chinups, holds and jumping chin ups any chance I get!

Six month goals

1. Maintain my weight, strength and fitness routine. Be living the life I always dreamed!
HOW
Put the habits in place during round 3. Support myself with like minded people. Find a trainer I love to keep encouraging me. Never forget how far I've come.

2. Set a PB for distance and pace at run for kids with Rell!
HOW
Save money for Melbourne! Change to lean and fit. Follow my running program set by Frichot Fitness! Soak up the atmosphere and embrace it!

3. Go on a holiday with my family , and enjoy our new lives. Swim, run, have fun. Be the active mum and wife I want to be!
HOW
Plan it. Go. Enjoy.


12 month goals

1.Run Gold Coast half marathon
HOW
Stick to lean and strong to build strength round 3 - maintain 10k runs. Follow Rell's Runners plan for marathon build up and lean and fit in new year.

Soul searching ... Where to from here

I've been doing some thinking.
Lots of thinking.
Where to from here?

After some struggles this round i feel like I am back on track, and ready to finish this journey.
I just need to work out how.

Do I do another round of 12wbt?
Do I run more, do more weights?
Do I do lean and fit or lean and strong?

How am I gping to finish out the year?

I still have some weight to lose. Less than 5kg to the healthy weight range, and after that ... I am just going to let my body lead the way. I refuse to put a number on it.

But most of all, I want to be strong. I want to know that my body is ready to do all that is asked of it. I want to be toned, and happy and healthy and fit.

There is so much more to this journey than weight loss.
I think i am ready for the next level.

Making plans and big decisions this week.

Round two goals!

I found this task HARD this round.

Why? Not sure.
I think because I am at the stage that the easy goals have been reached. Any goals I set now are going to rely on stinking hard work.

And because I am fearful of setting the bar too low. I don't want to get to the end and think coulda shoulda woulda. I want to know I aimed high. And I reached the bar.

I think I'm going to set my goals a little differently this round. I am going to set 4 week, 8 week and 12 week goals. Goals I know I can nail. No excuses. Just have to do the work.

And then dream goals. I honestly don't know if they are possible this round. But I am going to work as if they are. Live this round as a champion. Let's see how far I can go.

Week 4 goals.

• Run 5km at the pentath run and then 1500m with my girl *OK kinda cheating here - this happened the weekend before kickoff. But I had to JFDI to do it. So I'm counting it!



• Keep my running training consistent. That means 3 sessions a week. Rain hail , shine. Busyness is not an excuse. So by week 4 - 12 runs on the board.



• Lost 4kg. I need to lose some of what I've gained since Melbourne. So I'm aiming for 4. Very achieveable. Very doable. Just need to nail the nutrition



• Attended a minimum of 4 pilates classes.



• And done Mish's ab excercises 3 times a week. Totally 12 in 4 weeks. I need to strengthen my core.



• Mini Milestone. King/Queen of the Toowoomba range. I want to run it. But run, walk or crawl home I will be happy. Just need to finish it.

Week 8 goals

• To have lost 6kg all up this round. Yes I am still weight focussed.



• Kept running consistent. Another 12 runs by week 8



• Still consistently hitting goals for ab work and strength work



• Do pushups on toes good form



• Have tried something new. Rockclimbing? A class in Toowoomba? Bootcamp??


• 10km Gold Coast Marathon!

Week 12 Goals

• 10km at Jetty2Jetty


• Running still consistent. Plus strength. Plus core work. This round is about consistency.



• Sit up test. Level 3.



• Do the pushups. At the final workout. On my toes. In good form. All of them.



• Run the 14km of the City 2 surf in spirit with them ... even if I can't make the location



• 10kg weight loss for the round

Dream Goals

• To finish a half marathon. Run some walk some. Just get the job done



• 5km under 30 min



• 10km under an hour



• Chin ups. Unassisted. One would be grand. Three would amaze me. 10 ... the big goal!



• Go to the local boxing classes and get my behind kicked.



• 12 month dream goal http://www.pentath.com/ 5 runs. 1 weekend. 42.2km in total. Dreaming too big??? Maybe. Maybe not.

(PS - I reserve the right to update this list!! Still looking for opportunities!)

Dear Lorna Jane Activewear

Dear Lorna Jane Activewear

I wonder if you know how many women on the 12wbt have you set as both a reward and a goal? Do you know how much you inspire us to action?

I don't know what it is about your products ... but I really really really LOVE them!

Last challenge I was more excited about buying a Never Never Never Give Up singlet than I was about losing 12kg!

And now I have lost almost 20kg I am still excited!

Last round my goal was to get small enough to shop in Lorna Jane. And right at the end I achieved it! And I know of so many other women who have the same goal!

Now you are my reward ... I reckon every 5kg milestone deserves a little something? Don't you?

In the meantime ... Mum (if you are reading) I really love this shirt! (and I'd need a large ... hint hint ... after all you always want ideas for my birthday!)

My goals

One month goals

1.Run a 4km fun run
How?
Continue running 3 times a week. Print out form and post off monday to enter. Arrange care for Miss E. Get there the night before and stay at mums. Practise running and drinking.

2. Go to 3 spin classes in first month
How?
Get the timetable from the gym. Use weekly planning meeting with Paul to schedule in classes I can get to. Post on forum asking for tips on setting up spin bikes. Get there early. Take padded bike seat cover! Ask instructor for tips and let them know it is my first class. Go at least 3 times so I can see if I learn to like it or not!

3. Give up diet soft drinks for good.
How?
Keep water in the fridge. Fill bottles each night. Take a water bottle when I go out. Get sparkling water in cupboard for those days I feel like a little bit "extra". Ask for water with ice when we go out. Put a note in my purse to remind me when I go to buy them! Take cold water to work for lunch breaks

4. Do something I would never have dreamed of. Try tap dancing lessons!
How?
Enrol in class. Buy shoes. Go with a friend. Arrange Paul to watch Miss E. Just go!

5. Work on my lack of ab strength! Aim to get stronger this season!

How?

Attend a weekly pilates class. Actually DO mish's ab excercises. Do them in ad break of biggest loser show if I have to! Practise Planks



6. Work on strength. Learn to do 10 pushups on toes and 2o burpees for burpee challenge!

How?

Do the 100 pushup challenge. Do burpees on alternate days.



7. Actually USE my bike! Ride to the gym and back, or errands down town 3 x week

How?

Get Paul to check my bike over. Diarise which days I will do this. Don't leave it to chance or I will put it off. Get a lock for my bike. Get pannier bags so I can put shopping in them to carry home. Find out where I can lock my bike



8. Actually DO my SSS each week!

How?

Plan and diarise. Get involved in SSS discussions on the forum to inspire me. If I am working Saturday schedule an alternate day but it must be done by Saturday night. Do it early in the day -get it done. Enter events where possible to make it fun. Backup plan - if not done by Sunday night I need to run then do a dvd. no excuses

9. Attend bootcamp - Pain in Paradise
How? Schedule it! Find the next date I am not working and book it in. Tell work I'm not available that weekend. Diarise with Paul. Get babysitter miss e. Get Paul to come with me!

10. Really bust a gut on my first mini milestone!
How? Twilight run booked! Email them to upgrade to 10km if I can. Keep running 3 x week. Try to do one longer run each week. Remember it doesn't matter if I jog, walk or crawl ... all I have to do is get over the line!

11. Lose 5kg in first month
How? I am going to have to eat clean. Use Sunday to plan meals for week. Freeze meals for when we are too tired to cook. Train hard as per schedule. Aim for 500 exercise Cal Mon - Fri and 1000 on Saturdays.

12. Cut 20 seconds off my 1km time trial at week 4
How? Make sure I am ready. Well hydrated. Do early in week while I am still enthused. Get family involved in motivating me. Don't worry about what others are thinking. Keep running 3 times a week. Go HARD. Use GPS if I can to help monitor my pace

My THREE month goals!

1. Have cut an entire 1 min off my 1km time trial speed!
How?
Make sure I am ready. Well hydrated. Do early in week while I am still enthused. Get family involved in motivating me. Don't worry about what others are thinking. Keep running 3 times a week. Go HARD. Use GPS if I can to help monitor my pace.
Have cut 20sec off by week 4. 40sec off by week 8. 60 sec off by week 12

2. Be in a healthy weight range
How?
Eat clean. Follow the menu plan. Work out hard every session. Do group activities like bootcamp and fun runs for a boost. Do every challenge. They are there for a reason. Just do it even if I don't feel like it. Smash up every mini milestone. Work the mindset lessons. Make SSS a must do event

3. Fit in size 12 jeans
How?
Follow the plan and give it my all as above. But also really work on my running and Pump for leg definition

4. Do 30 pushups on my toes! And 100 burpees. OUCH.
How?
By following the 100 pushup program and alternating days with burpees.

5. Truly pamper myself to celebrate my 12wbt success at the end of three months!!!
How?
I like this one! Haircut. Colour. Pedicure. Massage. And shop for a gorgeous frock to wear!!!

6.Go to the party! Go to the final workout! Celebrate!
How?
Flights are BOOKED !!! Just make sure you have time off work and GIVE IT YOUR ALL!!

7.Enrol to study my RNs
How? By researching courses. Finding out closing dates. Submitting the application. And not worrying about the what ifs ... just jump in there and do it!

8. Do that 20kg bike ride from round 1!
How? Get Paul on board. Pick a cool day. Get a babysitter for the day. Plan snacks and a route and Just go!


Ok - that was exhausting. I also have to do 6 and 12 mth goals but I need a break!

I do know one 6mth goal is to come back on the next round and do the Lean and Strong program!

Have fun setting your goals!!

Preseason task #2 Take control - set your goal

I'm finding this task harder than I thought I would.

Last time my goals were easier. Join a gym. Go to bodyPump. Try zumba. Lose 8kg.

I smashed them all out of the water. Totally. In fact I have completed all my 6mth goals as well.

This time I want bigger goals. I want goals I have to fight for. I want goals that will shock those who love me best by what I can achieve! I want goals that are almost laughable that I can achieve. Almost. Becaues achieve them I will!

We have had this task for two days. And only tonight I feel like I might be able to start setting concrete goals.

In the meantime, I have been brainstorming anything that crossed my mind as a plausible goal. There is something about a massive sheet of paper and coloured pens that helps me focus.

I don't think my dog was too impressed. This is where I found him last night.




So tonight I'm going to set my goals. I'll share them as soon as I have them sorted!

New Year's Eve

This year I had two goals I wanted to achieve by tomorrow - New Years's Day. With one day to go - time for an update.

My first goal was to train every day left in the year and burn 500+ calories each day. So far I have smashed this - burning 700+ some days.

Even with travel and catching up with friends I have done this. I still have today to go - and it is HOT making me want to stay inside and hide - but I WILL get this done. Watch later today for my update. In the meantime I am burning calories cleaning ;)

My second goal was to aim for the moon and loose enough weight to not be obese in 2011. Will I get there? Maybe. It's still possible. But pretty unlikely.
Am I far off? Nope. We are talking less than half a kilo of "obesity" left on me. It is going to go away REALLY soon as long as I am consistent.

Am I disappointed??

NO WAY!!! I shot for the moon - had a GREAT loss of over 1.2kg ... made some huge fitness goals, ran further than I have run before ... and bought some cute clothes that I would not have fit before.

I am ECSTATIC to even get near this goal!!!!

Bring on 2011!!!

Aiming for the moon!

Aim for the moon. If you miss, you may hit a star.
W. Clement Stone

I have a short term goal. It's a big one ... don't know if I can do it, but I'm sure going to try!

As of yesterday I have 1.8kg to lose, till I am no longer classified as obese on the BMI scale. Sure - I will still be overweight, but as I have been obese for pretty much my entire married life (and some time before!) this is a HUGE goal for me.

My goal, and I am writing it here to make it real, is not to be obese in 2011.

That gives me till January 1st to lose 1.8kg.

Possible? Yes. In an ideal world. On weeks that I train hard, eat clean I have lost that in a week, and I have a 9 days. (10 including yesterday)

Is there every chance I will fail? Of course! I mean - there is Christmas. My gym is closed. It's raining ALL the time. And weight loss is never an exact science.

Does the thought of failure mean I am not going to give it a go???

NO WAY! Even if I shoot for the 1.8kg, and only lose a bit of that ... I am still on my way down!!

Aiming for the moon ... and if I only hit a star ... gonna smile anyway!!!

So - not obese in 2011??? Gonna give it a good crack!

Setting me some Big Fat Goals!

In 4 weeks pre-season starts for the 12wbt.
In 8 weeks Round 1 of 2011 officially begins.

It's time to make some plans!

By the start of the 2011 12 wbt I will have ...

Lost 7 kg
Gone from being obese to an "overweight" bmi
Chosen, signed up for and paid for a fun run to have as a fitness goal
Attended 20 group fitness classes

Begun running again (when the toe heals!)
Bought a fabulous outfit that makes me feel incredible!

Found a running route I love and run it 3-4 times a week

This week I will ...

Workout. Every day. It might be walking, (hey I broke my toe!), or weights at the gym but I WILL workout.

Listen to my podcasts. The preseason. Week one. I am going to work my mindsets.

I am going to plan. Where did I go wrong last time? How can I improve?

I am going to goal set. I have 4 weeks till preseason. I have 8 till week 1. I am going to use this time and make some BIG FAT GOALS and knock them down.

I will calorie count. Except Christmas Day. But I think that is officially next week.

I will prepack my days food. To reduce temptation.

I will weigh in on Wednesday. And re do my measurements. And post.

This week I will win