Tuesday, 28 May 2013

Bank Holiday Weekend Round Up

Where did last week go?  Man, what a whirl.  I had so many things on during the evenings (farewells, parties etc.) that I just didn't get a chance to blog about anything.  I worked out most mornings as per usual, but the workouts were boring and really nothing to write home about.  So I figured, if I didn't care, maybe you don’t care either J  I hope!

Anyway, we just had a long weekend here due to a bank holiday. The weather on Sunday and Monday was fantastic so I made sure I got out and enjoyed it as much as possible  Here is a quick run down so you can see what I have been up to.

Saturday WOD
Fasted long run up the road – fairly flat, roughly 7km – 40mins
I had absolutely nothing to eat beforehand and had water before leaving the house.  My energy levels felt okayyyy – but was pretty stoked to come home and be done with it.  I thought I would experiment a little more with the fasted cardio, especially since I have been in such a routine with regards to my morning workouts.  It feels good to shock the body a bit, as we all know our bodies are smart and they cotton on to what we are doing.

Highlights of my day included ­– Having lunch with Michelle at our local and watching a whole season of HBO’s Entourage (don’t judge me).  Most of the day was taken up with errands and chores, as per my usual Saturday routine and it was nice to break it up a bit with a sneaky lunch and beer.  Saturday night I ended up watching a bit of Forest Gump accidentally, while mucking around on my laptop with new work stuff.  My laptop is about to die a slow and painful death. It is so old now, that I can’t really use it as a laptop (has to be plugged into the mains) and also, I dropped it a few weeks ago and now it hates me.  I have to save up to get a new one – how depressing!

Sunday WOD
Fasted run around the park with hills and bench jumps
This time I made myself a mocha before heading out.  I felt like I had so much more energy and the bench jumps were awesome. I had been a little bit hesitant about doing any bench jumps lately, as the last time I attempted them, I hurt my back.  Not in the mood to have to deal with that again – I have been laying off them.  But it felt like a good time to try them again and I had no troubles at all.  I burnt over 550Kcal during this workout.

Highlights of my day included – Chipotle then beers in Hyde Park with Michelle and Janine.  In the evening, Michelle and I went on to Shoreditch to help Lewis celebrate his birthday at The Book Club.  It was a good night even though the music was really average (UK garage just sounds the same, song after song after song). We just pretended we were back up dancers (both wearing sneakers, hats and short denim shorts) and had a blast.  It was so hot in the venue, I honestly thing we must have burnt off around 1,000Kcal!  We also managed to catch the last tube home, so it was GREAT to be home and in bed by 1am.

Monday WOD
2 hours’ worth of Frisbee in the car park.

Highlights of my day included – having Thai for lunch with Michelle (Penang chicken curry) and then of course, playing Frisbee and listening to tunes in the sun.  Such a great day!  Even the fact that I had to wash my hair and cook lunches when we got back in didn't put a dampener on my day.  I love being out in the sun – it puts everyone in such a good mood.  It is almost like a drug, the more you have of it, the more you want it.  Especially being here in London.  You don’t see it often so when it is out, you have to take advantage.

This is me massively taking advantage of the sun :)  Life is good when you have great company, tunes, sun and a beer in your hand.

Tuesday WOD
1hour worth of boxing pad work with Will at work.
Roughly 900Kcal burnt during this workout.

I have been chatting to someone about boxing for the last week or so and it really did just bring the itch to punch something, right back.  I practised Muay Thai for quite a number of years back home and since being over here, I haven't put on my boxing gloves once.  It was so great to do some pad work and get my co-ordination back again. I was a bit rusty on my feet with regards to weight distribution, but boxing footwork is different to Muay Thai, so I think I still did ok.  I am just a little rusty, but I look forward to having another go in a week or so.  I feel absolutely amazing today as a result of that workout.  I am so stoked I had the opportunity to do it.

Tomorrow I might do a bit of a circuit workout for lower body.  Only 2 weeks left until festival season starts so I really need to keep this momentum going.  I was really looking forward to getting out and running a bit more outside, but check out the weather today.  AWESOME.  I believe summer is over now.

Monday, 20 May 2013

The struggle that is Monday...

I hope everyone had a good weekend!  I did.  Saturday morning I went for a nice early run to start the day, then did some chores around the house.

I am loving how my stomach is starting to tone up a bit more.  Maybe it is the mirror or the lighting, I don't know, but I am pretty stoked at how things are starting to look.

Saturday night Michelle and I went to a friend’s birthday party, where the fancy dress theme was R.  We went as Roller Derby Girls!  It was such a comfortable and good costume to wear.  Sneakers, shorts and a shirt?  Easy!  Oh, we also watched “Whip It” before we got ready just to make sure we were in the mood.

Drinking is a dangerous sport - make sure you wear appropriate elbow, knee and wrist guards if you usually require supervision :)

Sunday was a bit of a write off with regards to my energy levels – but I did manage to make my lunches for the week and watch about 5 hours of TV.

Man, I really couldn't be bothered with working out today.  I stayed in bed for a little bit too long and ended up having to rush to the gym.  It’s funny, although I have plenty of time to get to the gym and workout, my brain tells me that if I get to the gym after 7.15am then I am late.

I worked on shoulders today and was actually surprised at how bearable the 20kg press was.  It would be so awesome if we had a rack at my gym, but we don’t, so I have to kind of clean the bar up to my chest, awkwardly sit down and get into the right position to complete the shoulder presses.  Then just as I am struggling with the last few reps, I basically have to drop the bar on my lap and then stand up and put it on the floor. LAME.  One day that’s not going to work too well and something is going to end up bruised.

Monday WOD
Barbell shoulder press
10kg – warm up sets 2 x 20 reps
15kg – 3 x 10 reps
20kg – 3 x 10 reps

Upright Barbell row
20kg – 4 x 8 reps

Side lateral raises
6kg – 4 x 10 reps

Front raise with plate
10kg – 3 x 10 reps

Singe bent over row
12kg – 3 x 10

Alternate hammer bicep curl
10kg – 2 x 8 reps

277Kcal burnt in this workout.

I have three weeks of work left at Lacoste.  As much as I love working here and I enjoy everyones company, I really want to get started on my new job and get stuck in.  I am so excited and can’t wait to share news with everyone J

Friday, 17 May 2013

Where has the week gone?

Woohoo Friday already!  I feel great because I have been to the gym every morning this week J Even though the last few nights I haven’t gotten as much sleep as usual, I still managed to drag myself out of bed and just get it done.  With my first summer festival just weeks away, it is definitely time to ramp up the exercise.  I want to feel comfortable walking around wearing short shorts and a tank top, if the weather permits.  I feel fine doing that anyways, but anything extra I can do to boost my confidence, would be an added bonus.

In saying that, I was so knackered last night that I came home, hopped in the bath with a beer, listened to music, relaxed, put a pizza in the oven – and then proceeded to eat the whole thing.  Thankfully it was only one of the Dr. Oetker pizzas and the whole thing was about 700calories.  Lol.  Once I started it was so hard to stop, and to be honest, I no care!  At the time.

I did however have loads of additional motivation to work off that pizza this morning.  It is a pretty fair trade off to be honest, in my head.

Friday WOD
40kg – 3 x 8 reps
45kg – 3 x 6 reps

Front squats bar only – 7 reps

Back squats bar only – 3 x 10 reps

Calf raises on leg press machine
125kg – 4 x 15 reps

Half press on leg press machine
125kg – 4 x 15 reps

Single leg press on leg press machine
45kg – 2 x 10 reps

Weighted crunches 5kg – 3 x 12 reps
Russian twists 5kg – 3 x 20 reps
Oblique crunches – 3 x 15 per side

Pull up practice – 4 x 3 lots of getting myself up, and letting myself down with no assistance.

This workout burned 358Kcal.

This weekend I hope to go for a nice long run tomorrow, do some strength training in the lounge room and then head off to a fancy dress party.  There will be loads of pics so I will make sure I save the good ones for the blog.

Happy Friday everyone!

P.s Does anyone else have this problem? Tight around the booty and loose around the waist? Summer shorts are the bain of my existence.

Thursday, 16 May 2013

Oopsy - 3 days worth of workouts

I haven’t blogged in a few days.  To be honest, I don’t really know why I didn't.  I just kinda couldn't be bothered…. Is that bad?  It’s bad.  Well, I haven’t really had anything that exciting to report to be honest.  And no photos that were interesting…  I am trying hard not to think about leaving my work friends in a months’ time – but I am also really really overly excited about starting my new job. 

All aboard the emotional roller coaster!

Tuesday WOD
20mins cardio on treadmill
Walking at 6.5, 1min
Jogging at 9, 11, 13, 14, 1min

20 reps of each of the below exercise
Stiff legged dead lift, 20kg
Full deadlift, 20kg
Bent over back row, 10kg
Bicep curl, 10kg
Upright row, 10kg
Tricep press, 7.5kg
Front squat, 10kg
Back squat, 20kg

Repeat the above circuit one more time.  Approx 500Kcal burnt during this workout.

Loving the definition in my arms right now!  It is all starting to come together nicely right now.  Just a few more weeks and then I should be in a great place, physique wise!

Wednesday WOD
 BB shoulder press
10kg – 3 x 10 reps
15kg – 3 x 12 reps

BB upright row
15kg – 3 x 12 reps

Side lateral raises
6kg – 4 x 10 reps

Front plate raise
10kg – 10, 12, 15 reps

DB Single arm row
12kg – 3 x 8 reps

DB alternate hammer curl
10kg – 3 x 8 reps

Weighted crunches and Russian twists

291Kcal burnt during this workout

I wore my amazing Lacoste wedges today.  I stand roughly 6ft tall when I wear these around the office.  They are so comfy and make my legs look amazing, if I do say so myself.  I do however have to take it easy when navigating around corners... I am a bit wobbly!

I also wore this awesome necklace from Topshop and my new watch that Michelle helped me purchase from WatchWarehouse.  Thanks bestie! I love my new summer Casio :)

 Thursday WOD
Cardio treadmill
Jogging, hills, sprints, fast jogging

550Kcal burnt during this workout.

Last night I didn't get to sleep until around midnight, which is unusual for me.  You know, I did just turn 30 and I do like to get to sleep before 11pm.  So I was surprised that I managed to get out of bed and head to the gym for a treadmill session - and have the energy to run my heart out for 45mins.

Was good fun though and had a great stretch afterwards.  I am wondering what time I will start to fade today though haha.  Hopefully work will continue to be busy and I will make it to lunch without thinking about it ;)

Saturday, 11 May 2013

Summer is gone again :(

Morning!  I am currently in Spotify never never.  Listening to old Aussie bands like Regurgitator, The Superjesus, You Am I, Jebediah etc.  I love it! I never want to leave.  I am having awesome flashbacks about my life growing up and it is making me happy.

On a side note, here is a gym selfie while I was absolutely DYING after Friday's circuit workout.  I really want to trim down a bit more for summer festivals (you know, wearing cute shorts and crop tops and all), and the only way to get there is to work hard for it.  Next week will be full of intense workouts and I have plans of incorporating more plyometrics just for giggles.

Saturday WOD
6km run with hills - wore my HRM and burnt around 400Kcal in 31mins. Not bad eh?

Too bad I just stuffed my face with a million crackers and organic hummus for lunch.  Well, maybe not 1million, but something close to that.  Whatever is in a packet these days...

So tonight I am having an awesome wine and cheese night with Michelle.  I bought back a super nice bottle of wine from Provence when I was there in March and we have not had time to enjoy it yet.  Very exciting stuff.  We might also just be celebrating some exciting news as well.... Will keep you posted!

Hope you guys enjoy your weekend :)

Friday, 10 May 2013


Thank.  Goodness.  Its.  FRIDAY!

Man, do I have that Friday feeling or what?!  WHAT?!!  I don't even have plans tonight.  I am just really excited about going home.  Not drinking.  Watching some catch up TV.  Passing out early.  Man, I am getting old aren't I?  I think it is because of the four day week after the Bank Holiday long weekend.  It always feels like it drags.

Don't judge me too much.  Tuesday night Michelle and I went to go and see Bring Me The Horizon at Koko.  It was awesome and we had such a good night, singing along and dancing as per usual.

Just a small crowd really.

This is the shirt I was wearing.  I bought it from General Pants in Australia when I was there earlier this year. Pretty cool huh? Surf's up!

I look like I have beaver teeth in this photo, but I love it anyway!

So I wasn't really in the mood to get up and go for a workout on Wednesday morning.  I was feeling a bit dusty and knew that I would make it up to myself on Thursday.

Thursday WOD
5mins cross trainer warm up

Back squats
Bar only (20kg) – 3 x 12 reps

30kg – 3 x 12 reps
40kg – 3 x 8 reps
50kg – 3 x 5 reps
55kg – 3 reps
*Then the bar started slipping out of my hands and I gave up.

Calf press on the leg press machine
125kg – 3 x 15 reps

On legged press on leg press machine
35kg – 3 x 10 reps

Wide leg press
55kg – 10 reps
65kg – 5 reps

Pull up practise
Quite a few goes at lifting myself up with assistance, then letting myself down without assistance
Quite a few goes at pull ups with someone holding my feet for assistance

428Kcal burnt for this workout.  Those deadlifts really got my heart rate so high! But, I can feel myself getting stronger - which makes me super happy.

So, a tangent - my little brother was living in Canada the last few years, but at the moment he is in Tasmania with my Mum, before starting a snow season at Falls Creek in Victoria.  Mum and Spike are teasing me by sending through beautiful photos of the sunset view from mum's place.

I love a sun burnt country...

I love MY sun burnt country.  This was the same night, I believe.  You could take 100 photos and they would all be different.  I remember nights at home, sitting on the deck drinking beer and eating great food, talking sh*t and watching the sunsets.

Am I homesick?  YES.  I 100% am right now.

Friday WOD
10mins cardio on treadmill
1min walking 6.5
1min running 9, 11, 13, 14

10 burpees
15 of each of the below exercises
DB bench press 10kgs
Alt. hammer curl 8kg
BB push press 15kgs

Repeat the above circuit.  Try not to rest in between.

Treadmill sprints x 5

10 bench jumps
Repeat the above circuit once more.

550Kcal burnt during this workout.

And that concludes my work week!  Sorry for the ultra long post. I just wanted to update as to what has been going on this week.  You know, this blog IS kinda like my diary ;)

Tuesday, 7 May 2013

Welcome back!

Good morning everyone!  I am in the BEST mood today, mostly because of the wonderful weather we had over the weekend.  Janine and I went to sit in the park and enjoy the sun yesterday and it was ahhhmazing.  We both caught the sun more on our right side though, but meh, I no care! Any sun is good sun and I feel absolutely refreshed and happy. 

When I got home yesterday, I decided to make the Vegan Farro Salad again for lunches.  It is so quick and easy to make - it only took about 15mins.  Also, it made 5 portions and I managed to scrape a small bowl out of it as well for an early light dinner.

Having a salad for dinner reminds me of being back in Aus.  Especially with the perfect warm sunny weather.  I also enjoyed a "detox" juice along side the salad, while catching up on a few episodes of The Office.

When I hopped into bed, I thought it would be a great idea to paint my nails a bit more of a summery colour.  Man, I am such a girl sometimes.  I realised also, when I was at the gym today, I had black shorts on, a pink top, pink notebook, pink finger nails, pink toe nails, pink HRM and pink lippie on.  Wowsers.  It's like Barbie came and took a massive pink **** all over me.  I love it though and it really is not often it works out that way. Ha!

Today's workout was shoulders day.  I really love working my shoulders and today I decided to go a little heavier on the weights to try and build some more definition for summer.

Tuesday WOD
8mins cross trainer warm up

BB Shoulder Press
15kg - 3 x 12reps
17.5kg - 3 x 8reps
20kg - 3 x 5reps

Upright BB row
20kg - 2 x 8 + 1 x 10

Side lateral raise
6kg - 3 x 10reps

Front raise with plate
10kg - 3 x 10reps

Single arm row
14kg - 2 x 10reps + 1 x 12reps

Bent over rear delt fly
7kg - 2 x 8reps + 1 x 10reps

Alternating bicep curl
10kg - 3 x 8reps

394Kcal burnt during this working today.

Tomorrow I am supposed to be working out with Gemma at 7.15am.  I hope that goes ok as I am also going to see Bring Me The Horizon tonight in Camden.  Very stoked to see them as I have been absolutely flogging their new album since it came out.  YAYYYYYY!!!

Monday, 6 May 2013

Bank Holiday Monday!

This weekend has been so relaxing.  Sunday I woke up, did some cleaning, got a pedicure, had a lovely lunch at home, had a nap and just overall lazed around, doing things at a leisurely pace.  It was amazing!

I also couldn't resist stopping into the sweet shop on the high road for some cheap M&Ms on the way home.  Peanut Butter are my favorite and since the store is closing down, buy one get one half price worked well for me!

Lunch was another one of those Higgidy Pies that I was talking about on Saturday.  So tasty, and yes, that is more hot sauce :)

The weather has been warm, but by no means hot.  I still wore a beanie yesterday and felt only just warm enough with my shorts, t shirt and hoodie.  Come on Summer, you know you want to arrive already.

Beanie & crop top from And Clothing
iPhone case from Drop Dead

Monday WOD
Fasted jog around the park and back again.  This route is around 5.5km with a few really nice hills in there. According to the time on the clock when I got back, the run took me about 30mins.  Which is strange because that's how long it usually takes me when I have had breakfast.  I did feel like I was lacking a little energy, but overall, it wasn't too hard.

When am I going to have the guts to run outside wearing just my sports bra?  I mean, come onnnnnn.  Maybe when it gets a little bit warmer..... or My tummy tones up a bit more... I need to stop making excuses and just do it right?  I know no one will be looking at my tummy.  Especially when I am running past them.  I guess, its just.... I don't know.  I WILL DO IT THOUGH!  It has been a goal of mine for years now and I know that once I start, it will be ok.

Anyways, I am off to make a banana protein smoothie (with peanut butter of course! I didn't have breakfast you know!) and catch up with Janine to go and sit in the sun.  I am super excited!

Sunday, 5 May 2013

High Waisted Jeans - Summer outfit

This is how happy I am when I find a pair of jeans in a style I like, that fit both my waist and my booty.  YES!

Wedges:  Lacoste Kellam Wedges
Jeans:  Urban Outfitters BDG Denim black high waist
Crop top:  Topshop
Massive smile:  My own... YAY!

Saturday, 4 May 2013

Lounge Room Sandbag Circuit

Morning everyone!  I was good last night and went to the pub with work folks for a few farewell drinks.  As promised - to myself and everyone else - I had a few drinks and then I walked home.

Apparently I can behave myself!  Also, once I got home I passed out at around 9pm.  I then slept all the way through until just before 7am.  I am still super tired so I am glad I didn't over do it before the weekend had even started.

Saturday WOD
Interval workout, 10seconds rest/50 seconds on

For this workout I used my sandbag, but if you do not have one of these, you could use dumbbells, a backpack with heavy books inside, one really heavy book etc.  Get creative!  I used to workout like this all the time without any equipment.  It is amazing what you can do if you are really keen ;)

Clean & press - 13
Split jump + burpee - 7
Weighted crunches - 16
Mountain climbers - 70
"James Bond" style lunges + twist - 12
Weighted squats - 17
Elevated sumo push ups - 10
High knees - 130
One arm row right - 20
One arm row left - 23
Weighted crunches - 16

Man, I was knackered after this.  I always try and plan my circuits so I use one upper body, then lower body etc.  but I kinda failed with this one! Those split jump + burpees were a killer and I actually had to rest for a few seconds as my legs got so fatigued.  I kinda liked it though..

My original plan was to go for a nice long run, but the weather was being completely bipolar and I didn't feel like making my sniffle any worse by getting rained on.  Soz - I am too busy trying to get better!

Also, today I got my hair trimmed.  I have been trying to keep it as healthy as possible and regular trims are basically the only way I can see it ever getting longer.  This trim (and subsequent wash/blow dry) have nothing to do with the fact that I needed to wash my hair anyways.  I swear.

Have a good weekend guy!  Do you have any ideas/recommendations for those people working out at home with no equipment?

p.s Dinner tonight was this amazing Higgidy pie. Sweet potato and feta with pumpkin seeds.  Sooo tasty and you bet I put Cholula hot sauce allll over that puppy!

Tie Dye

I swear tie dye was fashionable when I was at school. Everything comes around again, right?  I know my mum always told me that was the reason why she hung onto some things in her wardrobe each year.  Well, this proves her theory!

I love this outfit for summer.  I never thought I would embrace crop tops - but this season I am all about them.
Keep fit and healthy, eat right and feel confident wearing things you never thought you could pull off.

Crop:  Topshop available HERE online
Skirt:  ASOS tie dye available HERE online
Sneaker wedges:  Lacoste Bernelle similar to these ones online.

Thursday, 2 May 2013

16deg today = HAWAIIAN SHIRT TIME!!

Outfit of the day
 Men’s Primark Hawaiian shirt £7
Primark leggings £8
Topshop studded loafers (last season)

Dressing like a boy is easy and so much fun for me these days.
So today I thought I would try something new.  Michelle got back last night at around midnight (I didn't even hear her come in as I was dead to the world) and a work colleague of hers stayed on our newly discovered sofa bed.  I didn't want to disturb her this morning with breakfast etc.  so I thought it would be a great opportunity to try some fasted cardio.

One type of cardio training that gets discussed at a very high frequency rate is that of fasted cardio training. The thinking behind this set-up is that you'll get up first thing in the morning and before downing your usual breakfast meal, you'll head straight for the gym and get in a good 30-60 minutes of cardio first.  By doing so, the hopes are that you'll turn directly to your body fat stores for energy rather than utilizing the current glucose in the system as you would be doing had you have had something to eat prior to doing the session. – BodyBuilding.com

I have never really done this before.  As most of you know – I generally wake up, have my breakfast and then get started on the day, regardless of what my plans are.  I always eat before my morning workout, especially if I want to lift heavier and also if I want to just go for a run.  Today I worked out on an empty stomach (also bear in mind I am a bit sick still and walk 20mins to get to work every day).

Thursday WOD
Fasted cardio – treadmill.
Jogging, some hill walking and some sprints at the end.
Roughly 35mins in total.

My legs were a bit stiff from squats yesterday so I didn't start off too well.  I felt like my legs loosened up after the first mile but I really noticed the lack of energy.  I felt like I had nothing in the tank at all while I was doing some incline walking and even the sprints at the end were nearly the death of me.  I don’t drink coffee at all, so I really had no energy :(

Do you guys do fasted cardio at all?  Do you have something small or a coffee to give you just a little bit of energy prior to starting?  I was thinking about having a “strategic banana” for the next time I give this a go.

Wednesday, 1 May 2013

Vegan Farro Salad & lower body circuit style workout

Ok, so the first person that says something to me about it being "hump day" is getting a punch in the face.  What a lovely start to the day right?! I am in a happy mood, I just hate the term "hump day".  Whyyyyy even say it?!

And yes, I do still have a sniffle but I am feeling a bit better than yesterday. Slowly but surely, I am on the mend.

Wednesday WOD
20min cardio treadmill
Incline 2
Walking at 6.5
Jogging at 9, 11, 13 and 14

10 burpees
 20 x BB back squats – 15kg
20 x DB alternating lunges – 7kg
50 x Weighted crunches
20 x DB step ups – 7kg
20 x calf press on the leg press machine – 125kg

Repeat one more time as quickly as possible.

7mins HIIT on treadmill – sprinting / resting

Repeat above circuit once more. (I was supposed to repeat it twice, but I was feeling knackered from my head cold so I didn’t push through another round)

720Kcal burnt during this morning workout.  Before 8.30am.  How cool is that?

This is my knackered face.  I was super sweaty for some reason this morning - it was dripping off my face.  I hope that means I am sweating it out!

Bluebird Vintage’s Favourite Salad

So last night Janine came over for dinner.  Originally we were supposed to go to a Mexican restaurant in Shoreditch (Death by Burrito), but we both decided we were not feeling 100% and definitely not up to trekking down there and back again once we were done.  We decided to stay in and make a recipe Janine emailed me from a blog she found a few weeks ago – Bluebird Vintage.

Neither of us knew what farro was so we decided to give it a go and see if we liked it.

1 bag of easy cook farro
Red onion
Feta cheese
Balsamic glaze
Baby broccoli

Boil the farro in a large saucepan as per instructions on the back of the packet.
Chop up the veggies while it is cooking.

So easy! The preparation and cooking time was less than 15mins.

This is one of the tastiest salads I have ever eaten.  I will definitely be eating it again.  Also, we cooked the whole bag of farro and it made 5 meals.  Did someone say "potential lunches for the week"? 

How awesome is my food photography?!  Super professional right.  My theory is, all you need to know is that it was super tasty, healthy, vegan and easy to cook.  I am all about easy.  Who has time to faff around these days?