4 days to get back into my shorts.

So much for posting last week . I did manage to get my three training sessions in and i am happy to report It all went well. Ended up with some sore muscles here and there.

Cardio was good last week as well. Friday i got in some runs on the treadmill. Starting with 300m jogs then 200m runs ,then finished off with two sprints on incline 4. Could have done more , but commonsense told me not to . I have been using a knee support for my cardio , which helps. 

These vitamins and minerals i am on are working i think.I am starting to feel normal again. Energy levels are increasing. It's all good . On non training days i making sure i take it easy. Saturday was a complete day off, not even a walk. 

Off to Bali on Friday for 12 days. So have been trying get some pudge off before i go. Would be nice to look half decent in a pair of shorts again.  Have been stuck with a few extra kilos since Xmas. I did have a bit of a win yesterday. The scales have been jumping from 56kgs to 57kgs  for weeks, but finally i came in at 55.6kgs. So I'm back in the 55's hehe. Well i hope i am , had a bit of a blow out with the food yesterday. Pulled the reins back in today, so should be good. Have to have a free eating day at least once a week. I even had a mid week spurge last week. My son came home late at night and cooked the most delish spag bog i have ever tasted. Started with just a taste test , ended up with a bowl full .

My training week started today as Friday i will to busy flying off to paradise. So i plan to train today, Tuesday and Thursday. 

Today was Leg Day 

Went as follows

Single leg leg presses...4x15..

lunges 3x12 each leg

Leg ext..3x12 with seated Ham curls 3x12 

Straight leg dead lifts 3x12

Cardio: Cycling 30 min.

Monday Leg Day

Ok so the plan this week is to get in three workouts . Today, Wed and Friday.
Today I trained Legs ...

Warmed up with some walking and 3x 300m runs on the tread mill. speed 9 . Knees coped well , so really pleased with that. Next time will go faster.

 Squats;  20 body weight  followed by 3x15 barbell.... 20, 25 25 kgs
sit down Leg press:  3x 12 ...60, 70, 70 kgs
single leg dead lifts ; 3x10  Barbell 10, 15,15 kgs
walking dumbbell lunges 3x24 7kgs
finished off with some fitball planks 3x 60 secs and side planks 2x 35 sec 1x 55secs

 Cardio was 40 min walk around my neighbourhood late this afternoon.

Think i coped pretty well with that lot, knees held up well . Was a little uncomfortable in the lower back on the leg press, so might give that one a miss next week. I did wake up a bit stiff in the lower back this morning though. Chiro tomorrow , so that should sort me out again.
Can feel some soreness in the rear end coming on already .

Well thats me for tonight ,my bed is calling .
good night xx

Feeling good

A good week so far. I've had two full body workouts. Tuesday and today. Have a sore chest and lats from Tuesday . Love the feeling of worked muscles. Not that i went heavy , was concentrating on more on form. Feeling real good tonight ,ye ha  must be the interval work out i did tonight on the bike , i always feel great after a good huff and puff. A big turn around from this morning.I got up hopped on the scales .Weight was up (scales lied to me today) so crawled back into bed , totally depressed ..Had planned on heading to gym early. How pathetic is that? Funny thing is , hopped back on a few hours later and had dropped 400 grams . Why does a number on the scales make me feel like that . So anyway kicked my self in rear and finally got to the gym late this afternoon. So glad i went , feel so much better for it.

My Mother gave me a spiky massage ball last week .She purchased it from one of the fitness instructors at her gym ( yes my mumma who is 77 goes to the gym , and she can do push ups haha  ).
Anyway , this ball , i place it  between my glutes and a wall , and roll the ball around finding the sore spots. And boy did i have some of those , my left glute has some real tender bits. Agony in some areas. I think I've had problems there from when i had my sore hammy. My right Glute is not that bad .Was surprised with that considering it's my right hip and knee playing up at the moment. Think i have some imbalances going on . So will be using my spiky ball every second day. Not good to do it everyday . I have a foam roller as well , which is good for quads , but the ball gets in deeper in the glute area.

Hopefully i will get to train with my old trainer , some time next week. He is setting up some equipment at his home .Am really excited about that as I am hoping he can get this body of mine functioning a bit better again. He is a very clever boy like that .

Well that's me done for tonight
Eat well train smart ....x

massage is the best

Have been treating myself to a few massages lately, and the one i had on Saturday was so good I fell asleep. Will be going back to her thats for sure. Was feeling a bit out of sorts before it ,but can report I have felt whole lot better since . Todays activity was just a 20 min  pilates dvd workout. Then a walk  with a jog here and there. Got myself a knee support , it made a huge difference .No pain today... yeehaa.
Tomorrow i will head back to the Gym . I plan on doing a full body workout. No longer than 30 mins , I always end up going over time and doing to much .So i have to be strict with myself and just do the 30 then 30 min cardio . Well that is it from me tonight .
take care all xx

Mineral imbalance

As you can see i have renamed my blog , My Journey Back.
This last year for me has been a roller coaster of illness , aches and pains. My troubled hammy has come good finally , but other problems have taken over. Right hip and knee have been giving me grief.Stiff muscles all the time.  There have been some dark days where my body has just not felt the best . No energy , low grade fevers. Over the last few months i have trained only on my good days. But i came to a point a few weeks ago where i had to take total time out . I have been pushing past the aches and pains  for far to long so I have sort the help of a natural medical clinic, and had Hair tissue Mineral Analysis done. It's a little bit to indepth to explain fully , i'll try make it short .
I have a high calcium to magnesium ratio .... so no more calcium tablets for a while. and up the magnesium as my body was not retaining it due to the calcium.
Mineral metabolism and Vitamin B6.......I am lacking B6 because of the calcium to magnesium ratio ...so have to take this twice a day.
TOXIC METAL LEVELS
Mercury level is high ....had some old fillings replaced in the last two years .Apparently a dentist should be fully trained in removing old fillings and use a dam and special suction so as to not contaminate the patient .So don't know weather is  the cause .
I have that ion cleansing done at the massage place twice in the last few months and they said i had a lot of metals showing in the water .Very interesting .
Iron to Mercury ratio is low
Zinc to mercury is low
And this one is interesting considering i live on a high protein diet .
Sulphur and heavy metals .. toxic metals such as cadmium, lead and mercury are enhanced in the presence of a protein deficiency particularly the sulphur compounds.  Sulpher is known to protect cells from the toxic effects of heavy metal. Foods high in sulphur amino acids include , animal protein, fish, poultry and garlic.
An excess of iron or lead is contributing to arthritic symptoms.  
So i have had to delete some sups and add others .The object of the program is to re-establish a normal balance of body chemistry through a designed dietary and supplement suggestions.Re-establishing a balance or equilibrium of  body chemistry will enhance the body's ability to remove heavy metals naturally.However the elimination of these metals may cause temporary discomfort in the form of arthritic symptoms.This discomfort can be expected till the removal of excess metals is complete.

Well if you are still reading then well done. I did try to make that short ,the report is 10 pages.
 
Does explain my aches, pains and illness And i guess my flare ups have been from my body trying to eliminate these toxins. So hopefully now, by following the sups and dietary suggestions i can eliminate these toxins more easily.I have about 5 different minerals to take along with my usual vitamin C'S and fish oils. I have been on the program for almost a week and have had a flare up the last two days . Hoping tomorrow will be a good day . The power of positive thought i say. I have to believe this will work for me. Some days have me wondering if i will be like this forever . I have five weeks left before my follow up  appointment , so hoping by then i will be well on my way to good health and back to being me again.
This week i did get back to some body and light weight work outs at home .Next week will to get back to the gym .
 I will try blog my progress every few days, so i can look back and see how my recovery takes shape.

it's been a while

Well hello blog land. I know it's been a while , what can i say , i am a part time blogger. Think i left my last blog saying i had news to tell.Well sorry to those of you that were waiting for that news. The most part of 2010 i was living in Dubai .Trying to access this site over there was hard .The sign in page was in Arabic , and then security settings kept cutting me off. Maybe they think we show a bit to much skin in our blogs. My Husband got offered a posting to work there. So we thought why not , kids are big now. I still travelled home a few times to check on them and the house . The youngest boy found it hard without me around , poor baby he was only 19 going on 20. Him and my daughter flew up to stay with us for a few weeks. Went on holidays to the Maldives last june, it was amazing , loved it . Will try get some photos posted here of Dubai and the Maldives.

So anyways packed up and headed back home in Feb this year. Quite happy to stay put here now.
So never got to do any comps last year. Have had problems with pain in my left hammy and glute, for a while now. Chiro said it probably is a herniated  disc. usually affects one leg. It came good about 3 weeks ago disappeared completely, but it is back again. So depressing . Limits what leg exercises and cardio i can do, even just walking it aches after about 20 to 30 minutes. Have been using the cross trainer a bit as it doesn't bother me to much.. Have Spent a fortune on Chiro,massages ,reflexology etc. Have taken up yoga that helps i think. Right knee has been playing up a bit also. Geez!!What can i say , old age is setting in i think. I don't want to be old , i'm not ready. Need to get this body sorted ,Would love to be able to compete again. Will just have to see how things go. Have been training myself for a while now , my trainer changed careers on me.(sob sob) .

Long time no post, i have been here on and off catching up on everyones bloggs , but never find the time to post my own. Have had a few little struggles to get through. Came down with the dreaded flu that seem to attack some of you bloggers as well. Took me a few weeks to build my fitness level back up.There have been times when i thought i am getting to old for this. Do i have to do this for the rest of my life???  But i knew that i had to find my happy place again , i am happy when i am fit and toned . What will happen if i slack off and don't train anymore ? I will look like the average middle aged mum , not that there is anything wrong with that. But i like being different , i like the comments , and compliments i get. I feel confident and bursting with energy when i am fit. So thats what i have been doing ,  trying to get back to my happy place. It has been a struggle , there have been times when i just didn't feel like going to the gym or doing my cardio . But as you know the feeling afterwards is rewarding .So i am getting there , and enjoying my training again. THIS OLD GIRL IS NOT READY TO GIVE UP YET.
I WANT to be the best that i can be. Which takes constant work. Its all about legs and butt for me , i am contantly working at conditioning them . Upper body is not a problem , my legs get chubby real easy, i have my mummy to thank for that. I think they look cute on her , but i am a perfectionist I WANT LEAN LEGS !! Without having to go on a comp diet. hehehe.
I have been thinking of doing the Oct comps this year . The IFBB and WFF/ NABBA . Will see how i go .
There is a comp here in May, The South Pacific Championships . Would have loved to do that one, but i did promise myself i would have a year off , and also not mentally ready or made the improvements i need yet.
I do have some news to tell but will leave that for next post. Until then take care xxx

TAP DANCING

Hello all in blog land,
A week since my last post , very slack i know. Well after last weeks leg work out i was crippled for a few days there.So dammm sore i couldn't even do any decent cardio. I like to be sore but not so sore , that i cant even do house hold chores with out being in agony. Or trying to cross a street and there is a car coming and your brain is telling your legs to get a move on , but it's like they just can't compute. and keep buckling hahaha . So i have started back on my L-Glutamine again, along with Ultra Muscleze , had a few extra doses yesterday, before and after my leg workout and again before bed , so i am glad to report, so far they are a bit sore , but nothing on last week. Hit it pretty hard this week in the gym, so have sore chest and back as well. Love it , just dont love it when i cant walk, hehehe. Have also gone back on my multi vitamins, started this morning. Been lacking in energy lately. Feel alive tonight though. As of late i would be crawling into my bed by this time . Surely that multi hasn't kicked in already? maybe it's because i had a rest day today? Dont know but it feels good to be alive again.Hope i feel this good in morning , i really need to get out do some running .

I have some exciting news to tell, i started TAP dancing (never to old to learn new tricks), first lesson was Wed just gone.The lessons are held at a dance school my daughter attends.The lady that owns the dance school also instructs bodypump and Attack classes . She is WA's head Les mills girl. Anyway the class was going to be an Adult Jazz and Tap class, but has now changed to fitness and Tap. No one was interested in the Jazz.(boo hoo i wanted to learn Jazz ) So we started off with a run out side, myself and another lady were to fit for everyone else and had to stop and do walking lunges till the others caught up. Geezz and just when my legs had healed from last week, i was cursing (in my head), they took so long to catch up. My legs were burning . So then we did a SLOW jog, DIDN'T WANT TO HAVE TO DO ANY MORE LUNGES. till the last leg then sprinted it back to the studio, i love sprints. Then we did a sort of plyometrics work out.We had 5 stations, two exersises each station. 30 seconds on each one.Went round the circuit twice . Lots of jumping lunges and jumping squats. push ups , bridges ect. Something i haven't done in a while , so i found it challenging , there was a lower impact version for the not so fit , which was all but two of us. Wonder how those poor ladies pulled up the next day. It was quite an advanced workout for them , they would have found it hard. And yes leggies got sore again next day and  then i punished them again yesterday, geezz  hope to see some changes there for all my hard work.

So after our fitness class we put on our Taps. Was soooooo excited , all my life i have wanted a pair of tap shoes , hehehe.Well, all the other ladies have already had some tapping lessons , so while i thought i might have been clever at the fitness side of things, was a dumb ass in the tapping hahaha I was thinking   hey  sh iiiii tt  slow down , what are doing ? how do you do that? The teacher saw me in mirror looking at her feet and trying to keep up, so she showed me some steps in slow motion.hahaha.  I really want to practice at home but when i  put my taps on and had a little play , my son said "hey mum  should you be doing that on the tiles, wont it leave scratches?" Yehhh ok smart ass. We'll be getting timber decking out the back soon , maybe i can practice on them.

Well i think that'll do me for my blogging tonight, take care all
xxx

Back at the gym this week.Started the week off with some cardio.

Monday...35 min cross trainer a few 30 second fast intervals thrown in.

Tuesday...rowing machine 2x 400 m, 2x 600m and 2x 800 m finished off with incline walking on treadmill.

Wed.... first weight session , did upper body back and chest. Just did 15 min walking

Thursday ... Legs and abbs , 20 min bike and 10 min treadmill

Today .. will do some cardio, havent decided on that one yet. Getting so lazy with cardio, have that, that'll do attitude, not good. not good.

After a  few weeks off from lifting ,and  i am feeling sore all over after this week. Sore chest ,back and legs.
Have gained a kilo and a bit and lost a bit of muscle i think. So hopefully will correct that , now i am back into it. Was feeling it yesterday, had a nana nap on couch while watching the news last night , then dozed off again at about 9.30. A big week after doing jack for last 4 weeks. As much as it annoyed me first few weeks , i got lazy and  enjoyed not having a routine of cardio gym, and eating .But i know i will be very sorry if i dont push my self to get back into it. I know by the end of next week i will be in the groove again, feeling fit and good about myself .Didn't push myself to much this week. Just two sessions of weights.Next week will add an extra session and get back into some running .Also need to clean up my eating a bit. Going off to a Brazilian club tonight for diner , hope they have lean meat there and salads.Tomorrow night we are going off to a Kiwi night. Think i will really have to hit the tready hard next week .
Have a good weekend everyone
xxx

Foolish

Hello all ,
I've been absent on here, for a little while ,wasn't ready to tell you what an IDIOT i've been. Because i was such a FOOL and went back to the gym to early. Everything was going fine after my op, no pain , healing all very quickly, so thought it would be ok to do a leg wotk out. Nothing to heavy. No pain or discomfort. Till the next morning woke up to some major swelling. Thought ok better just rest up , going to get stitches out in a few days.Went to get the stitches out and got told to go home, pack a bag , meet you in surgery tonight. That was Monday 18th. He said i had an absess and hematoma. Woke up  from surgery in pain , had a nappy pin through the wound  holding a drain tube. Looked and felt like i had been hit with an axe. The doctor said it was a bigger op than he thought , he had to cut away dead tissue. Spent two days in hospital, and have been a couch potato ever since. Had the stitches out on Monday just gone and and now on the mend. So yes i feel like such a FOOL. So obsessed that i couldn't put my body on hold for just a week or so longer. So ANGRY with myself . But whats done is done. My body has gone a bit soft on me, but nothing i cant fix .Will give me something to work on. Ventured out for a little walk around the neighbour hood last night with hubby and daughter. Just a walk no power walking yet. Had to get out in the fresh air .Woke up this morning checking to see if there was any swelling , but all is fine. So yes i am a bit paranoid now. Will head back to the gym next week.Wont be doing any legs till maybe the week after.Will start with just body weight squats and lunges i think.My little chubby legs will just have wait .
So there you go , that was my news. Hopefully next week i will be able to report on my progress at the gym. No doubt i would have lost a bit of strength .
Take care all
love Diane

Recovering well after my op, not as sore or uncomfotable as i thought i would be.Just really sleepy all the time.Have been relaxing on the couch most of the time watching telly and dozing on and off. Must be the all the gas in my system from the anaesthetic. Did manage to go to the gym on Friday though. Had to finish the week with a shoulder and chest workout.

Had a bit of pigout last night, found some butter cookies someone gave us for xmas and thought i would just have a sample to see what they were like, ended up eating way toooo many , i dont even normaly like bickies, but these were bit more ish. Then got into some lollie snakes, which i have hidden from my kids for times when i have had a hard workout , i take one or two to put some sugar in my muscles. Then had rice cakes with peanut butter .This little feast took place at about 11.30 last night after waking up from napping through the movie i was watching. Never mind i must have needed a little sugar fix. Will have to be good today, since i cant cardio it off. I think i can manage a walk, so will do that this evening.

Had a lady from the gym stop me on my way out on friday, she is training hard and wants to compete in Oct and said she wants my body and was asking how to get it. Geeee whooo da thought .....It's funny how we think we are out of shape in our off season, but to others were obviously not. I seem to be getting a few comments lately, even from the young ones at the gym . I tell them hard work and determination. Getting fit isn't easy.I thought my trainer was tying to kill me those first few months. He worked me hard with the weights and the cardio. So many times in my head i wanted to tell him to f...off , dont you know how old i am ? this is not fun .hahaha, but i am such an obedient little girl i perservered. Every week i wanted to sack him, but thought no, that would be quitting, keep going , try it for a few more weeks.  Now i love my cardio and training.I couldn't imagine my life with out it.
 So anyway i am quite excited for this lady, told her her i would help her out anyway i can with advise or posing practice. From my past mistakes I should be able to pass on what not to do in posing, like squeeze your bum cheeks together in the back pose, ewww not a nice look.hahaha.Not on me anyway. hehehe.
Well thats my post for today, enjoy your sunday everyone
Love Diane xxx

Operation

Hi Everyone,
Spent my day in hospital today. Had a cist (hope thats all it is.) removed today. It was down below on my panty line  near my lymph glands. Took three months to get in to see a specialist, and he was a bit concerned about my glands being up a bit so wanted it out ASAP. So my day went as follows

Woke up at 6 am , into the shower and at the hospital by 6.30.Was dying of thirst and hunger by 7.30.
They gave me a pre op at 8.30 thank god so i got to sleep through my thirsty and hungry state.hahaha.
Woke up at 12.00 and they took me down to theartre. then woke up in revovery at 1.30 i think it was. Stayed there till 2.45 and then they got me back to the room and fed and watered me. Then dozed on and off till my daughter collected me at 5.30.They fed me again before i left, i must have looked still hungry, haha. So have slept most of the day today and still fell a bit groggy and could take off to bed for the night now.But i will wait til at least 9.30 .Not in any pain as yet so thats good. My lump that was about the size of a 10 cent piece has gone off to pathology, so hopefully the results will come back clear .Have stitches in for next 10 days.Hopefully I will be able to still do my leg work out next week. They will go to mush if i dont train them.
Well thats my post for today, finding it hard to concentrate here , must be still drugged.
Take care all

what a day

Hi All ,
Well i have been busy today. First up was gym this morning. Warmed up with two 800m stints on the rower. Then a good back session with my trainer. Then home to do some major house work.Finaly got that done by 5.00 then met my daughter at the beach and she took me on a walk run in the boggy sand up the beach for half hour one way then half hour back again.She did let me walk some of the way back on the waters edge. But then it was back to the soft deep stuff with a sprint to the finish line. . She's such a slave driver. Certainly got a good leg workout doing that one .She said she has been doing beach runs a few times a week lately , no wonder she has nice legs and butt , or is it because she is only 22 ?? hahaha. No she has been on a fitness journey the last few months.She has lost about 5 k's and looking like a real little sexy fit bitch . Finaly taught her that eating more and more often and cleaner is the way to go. So now she is a real little health and fitness freak. She wants to do a comp this year. Will have to get her to start her own blogging  journey to the stage. Would like to see her start off with bikini sports girl section or figure fitness as she has the acro and dancing skills. Dont think she has enough muscles yet for figure, sh sh sh sh hopefully she wont read this , hehehe.
 Well i'm off to bed , keep working hard girls, remember 2010 is the year and i WANT to follow your journeys to the stage, weight loss , improving your physic or what ever else.
Love  Diane xxx

Do you think i am to old to take this up?

This is my very talented niece Georgia above perfoming in Singapore Recently, she has just turned 15. Her Dance school has opened a new studio in Singapore, So a select few were invited from Perth to perform a few times over a weekend to promote the dance school.There are photos of her doing back flips but she was so fast they turned blurry. Their performances were exceptional, some of the locals came back to watch each show.They happened to be up there the same week we were there, so i was so happy i got see their show. I am definately going to get her into figure fitness in a few years time.

Happy New Year sexy fit bitches

Hi All,
Well 2010 looks like it going to be a very good year for all. Everyone is all fired up to be sexier fit bitches than they already are. I love it. So many of you are getting ready for your comp preps.It will be fun following you all in your journeys. I love reading everyones posts , i am a bit of a side liner , i check this blog site sometimes up to three times a day to see if there are any new posts for me to read, but i dont post very often myself. Maybe its because i think people wont be interested in what i have to say.Crazy i know.
Anyway As for me , i am not sure if i will compete in 2010 yet. If i do it will be in October. My last comp was so stressful for me. Three weeks out i had lactic acid build up in my hammies.They were lumpy and i had stubborn fat on them as well.Luckly  i found a good therapist to do lymphatic drainage and iron out my legs a bit for me.So on the day all was fine.I tend to panic too much in the last few weeks and completely stress myself out. And then there is the after effects to deal with also. So not sure if i want to put myself through that again.Will see how my conditioning goes between now and then. But i will continue to work on my week points , and keep myself fit.
Haven't trained much in the gym the last week .My daughter dragged me to body pump last sunday.Something i haven't done in quite a while .I got sore tri's and my legs were a little sore , i could have added more weight ,we were late so just grabbed what weights we could.Then we did Body attack on Wed , a first for me.It was so much fun, I was a bit unco in places trying to keep up up whats steps were next.  haha. Will definately do some more of those classes. My legs and even my feet hurt from it. Do we have muscles in our feet??? I think these classes could be good for conditioning my legs. They liked to be shocked with something new.I am going to give Body combat a go also in the the new year. It will be a change from my usual cardio machines or walk run around my suburb.

 Everyone has been posting seven things about them selves so here goes mine

 1. I am a shy person until you get to know me.
2. The last three years i have become a lot more confident, and have personaly achieved so much in my fitness journey that i ever thought was possible.
3 My family was involved in a head on car accident two weeks before i was born.My poor mother gave birth to me in traction.She had a broken jaw and her teeth were wired together, she had a broken collar bone and a smashed and broken knee. I was transfered to the baby hospital down the road and stayed there for 8 weeks.
4 I was named after one of the nurses that looked after me .Her name was Diane
5 I had a navel piecing done last August , all was fine till it got infected a few weeks out from comp so i took it out.
6 I have three grown children that still live at home , some times i feel like a maid, hahaha
7 I have been with my husband since were we only 16.We are best buddies as well as lovers.
OH can i add another one
8 I got caught shop lifing when i was 6 , i tried to walk out of woolies with a pair of sun glasses on my face with the tag hanging down my nose.

 Well it is New Years eve and for some of you midnight has been and gone.It is 10.30 here , kids are all out, husband is away in Yemen working , and i'm home alone .Going across the road in a minute to have a drink with my lovely neighbours.
 All the best everyone for 2010
Love DIANE XXX

Hi Everyone,
Hope you all had a great xmas, and enjoyed your xmas feast. Remember we deserve it, we work hard. Your bodies should be all fueled up ready for another week at the gym.Your muscles should be bulging, hahaha , i know mine mine are. Recieved a nice pair of bikinis off my lovely daughter along with some gym socks and a book on "W.A'S Best Outdoors and Gardens"...hint we need a backyard makeover. . Launa Jane vouchers from my son, So heading off to Harbour Town today to spend that. Husband got me one of those GPS navigaters for the car, have wanted one of those for ages. Cant wait to play with it.
Did a bit of an interval session on my cross trainer yesterday to help burn off some xmas puddding.
I did a few intervals like this with my trainer last week.The cross trainer at the gym is different to mine though and did level 5 at fast pace. My machine is better ,it's a Life Fitness one and you can change the stride length, which i did for each interval.Each stride level works different muscles in your legs and butt.
Here is how it went, a bit different that my normal HIIT i do.

Warmed up first for a few mins

2 minutes at level 10 ,70 rpm
30 seconds fast , think i went 100 or over with the rpm
90 seconds level 5 (rest)

2 mins level 11
30 seconds fast
90 sec leval 5

2 min level 12
30 sec fast
90 sec leval 5

2 mins at 13
30 secs fast
90 secs at 5

2 mins at 14
30 secs fast
90 secs at 5

2 mins at 15
30 secs fast
90 secs at 5

2mins again 15
30 secs fast.
90 at 5

Then 2 mins at 15
and cool down
Was to buggered to try another 30secs fast or try level 16 . Next time i will start at level 12 .

so all up it was a 32 min work out. I like to change what i do all the time with cario machines .Makes it more interesting.

Today i am going out the back to sweep and hose down and wash my very dirty little dog, he has been playing in garden beds.
Take care all
xxx

Had a great time in Singapore.Have been back almost 2 weeks. Came back about a kilo and a bit heavier, so not to much damage. I am getting a lot of comments lately from strangers saying how fantastic i look and how i came to look like this. Blowing me away really, to me i was feeling a bit out of shape from all my extra eating. I think my arms look better for it, but not so sure about the legs and butt. hehehehe.
 I get asked a lot how many hours a week i spend at the gym. Most don't believe me when i say only 3 x 30 min sessions a week with the weights and 30 to 60 mins cardio most days. Its all i've ever done from the beginning.When in comp prep i'll sometimes do 40 mins and i'll add one extra session ,which is usually used for plyometric work. And of course up the cario a bit. For me thats plenty. I'm a figure girl not a body builder. I do this sport because i like to keep in shape year round . I like to eat clean, it makes me feel healthy, toned and fit. If i eat to much sugar (which i have been lately) it makes me feel yuk.

We had a early xmas day last sunday, as my husband works away he won't be here for xmas or new year. We had family over and had the turkey , ham,  plum pudding , bon bons ect .And have been snacking on xmas lollies ever since. Feels like xmas has already been and i'm over it, So with two weeks in Singapore then my early festive treats, i am really out of routine. So as from yesterday my challenge is to eat clean till xmas day comes again on Friday.Even i going to make this diner a bit cleaner.Even the kids are over it, they asked if we could have just a light xmas lunch , like salads , cold meats , prawns. So i'm happy about that , hahaha  Shouldn't be to hard, like i said i like to eat clean, so looking forward to feeling more energetic later in the week.
Well everyone in blog land hope you all have a wonderful xmas
Love Diane

singapore

It's been a month since my last post.Was suffering a bad case of the post comp blues for a little while there.Was sailing along fine then fell in a heap for a week or two. I've still been here though reading all your bloggs.I love reading what everyone has been up to ,what advise they have, progress etc.
I am in Singapore at the moment.My husband has a course up here.Hotel is nice ,the Gym is pretty  basic, but has good cardio machines. So have been doing a bit of cario everyday.Have to, i have been eating a bit to well up here.My mission is to survive this trip without too much damage. hahaha. Have been getting lots of comments up here. oooh you strong you must go to the gym. Starting to get a bit self concious of my arms, maybe they are a bit to muscley. I dont work my arms much anymore,,i dont even lift heavy anymore ,with any of my workouts.Just hit them with something different all the time. I tend to build muscle very quickly, and because i am short , can look a bit stockey.So i have to try stay a bit lean to look more athletic .Well signing off now going to hit the shops , take care all
Diane xxx

Have cleaned up my eating a bit, since last post. Still having a few treats here and there. Weight seems to be sitting ok though . Gone a bit soft in the backside. Will be working on toning  that and legs up over the coming months.. Any little tips or secrets ?? will be most welcomed....
Haven't done a lot of cardio lately. Mainly just weight training and walking . Did do half hour on the bike this morning , HIIT . Then made sure i refueled my body well today, as i tend to drop weight over night with that sort of cardio. I like interval training , gets my heart going and makes me feel fit . A few years ago, before all my comps, i was running 8 k's a few times a week, doing interval training a few times and Weight training 3 times a week , and i was fit and toned and weighed 2 kilos more than i do now. Trying to remember what i was eating back then, to do so much cardio and not lose muscle.
 I am not following any eating plan at the moment , just feeding my body what i think it needs at the time. Which is still every 2 to 3 hours ,  I seem to be consuming a fair bit of food  though. I am surprised at how much my body is letting me get away with (at the moment) really.   Nice to be relaxed on the dieting and cardio , Feel like i am on holiday .
Had a spray tan today, i always feel more defined when have a bit of colour. I have been flexing my abs and arms all day. They look so good when they are tanned.
Well think i will go cook some diner for the family .and get ready to sit and relax and watch Home and Away. Take care all xxx

out of control

So much for me getting back to some clean eating this week. I am out of control.I have been eating crunchy peanut butter by the spoonfuls . Not a day goes by without me having some form of chocolate , lollie , cake or biscuits. If i am at home i am looking in the fridge and pantry for some thing to eat every half hour,  nibbling on this that all day. I have to get this under control. I am being a bit to cocky , I know i will wake up one day very shortly and nothing will fit me to nicely and then i will punish myself with HIIT every day for a week. I have to get back on track , to much sugar and fat going in this body is going to make me one very depressed spongy girl . So here goes My promise to my self to EAT HEALTHIER this coming week. Will let you know next weekend how i went . Take care all , good luck to those competing this weekend. xxx