Weight Training Progress

About a month ago in this post, I blogged about letting go of instructing Body Pump. It was a hard decision for me, for the many reasons outlined in that post and during the week prior to giving away my classes I'll admit that I felt a little lost. However, luckily I had my new training plan to keep me busy and over the last month I have fully embraced the heavy, gym based weight training in my program. I'll be honest when I say that I am absolutely loving it - I'm feeling reinvigorated, strong and love the feeling of training for a purpose. It's great! I think I'd forgotten what it felt like not to feel exhausted and over-trained. This program is teaching me to listen to my body and treat it with respect. I'm also sleeping so much better, because my body is not as adrenally stressed. I'm learning that it's all about balance and quality over quantity. Don't get me wrong, I've had some sort of physical DOMs nearly every day, but it isn't teamed with mental fatigue, in fact the opposite - this is the first time in months that I have felt energised all the time. I realised this morning that it has been a month since I began my new program and that I am already seeing some awesome progress. 

My program includes 3 heavy lifting days. I do a total body session on Mondays, an upper body session on Wednesdays and a legs/lower body session on Friday. These slot perfectly around my Attack/Cx classes and a couple of early morning HIIT sprint sessions throughout the week. The first two weeks were a little shakey as I adapted to the program, worked out how much weight I was able to lift safely for each exercise and holidayed in Darwin. By weeks 3 and 4 I was on a roll and completed each session confidently. 

Today I walked into the gym for my total body session with a purpose - I wanted to try and increase my weights. My program has me doing 2 warmup sets of 10 reps of each exercise, followed by 3 sets of 6 reps using my working weight. I was so happy and proud that I was able to better all of my Week 1 lifts! Onwards and upwards from here - I want to hit a 100kg deadlift by the end of the year! (Is that too ambitious!?) 

Olympic Clean & Press:

Week 1 - 22.5kg 

Week 4 - 30kg (Half set at this and other half at 25kg)

BB Deadlift:

Week 1 - 50kg 

Week 4 - 60kg

BB Squat:

Week 1 - 50kg

Week 4 - 60kg

BB Chest Press:

Week 1 - 30kg

Week 4 - 40kg

I've also been lucky to gain a training buddy along the way. For the last 2 weeks my friend Alicia has been joining me and we have been training together. It makes a world of difference having someone else to work out with who has similar goals, interests and knows their way around the weight room. Another plus is that we're able to actively work on and assess each others form and technique as we workout. We took a couple of series of photos today so we could analyse each others deadlift and squat form. It was great being able to actually see ourselves and then work on improvements during the next set. For example, towards the end of my first set of deadlifts I was hunching my shoulders and rounding my back. With this in mind and coaching from Alicia, I was able to stop myself from doing it again in the next two sets. 

My main focus at the moment is increasing my flexibility throughout my lower body. My quads, hip flexors and calves are very tight and I can feel that this is restricting me, especially when I squat. Lots of stretching, foam rolling and yoga for this girl. Hopefully this will enable me to improve my lower body strength, my squat/deadlift depth and also my Body Attack/CxWorx technique. 

Do you follow a training program? Do you have a training buddy? What are some of your training goals?

Fixed vs Growth Mindsets

I attended a free Women's Wellness Workshop at Lululemon a fortnight ago. The event was presented by Penny Lomas, a Melbourne based personal trainer, health coach and sports model. The evening consisted of a series of mini exercises designed to help us work positively towards our dream lives, balance our time, address our perceptions of self and open our minds towards opportunity. It was a really rewarding night and I came away feeling very inspired and energised. It is events like these which remind me how very lucky I am to live in Melbourne where there are so many amazing opportunities available.  

My favourite exercise was one based around the concepts of 'Fixed vs Growth Mindsets'. We were asked to divide a piece of paper in half and on one side write a 'Fixed' statement, for example 'I can't do it, what if I fail!?' On the other side we rewrote the same statement with a 'Growth' mindset, so the sentence above becomes something like - 'I'll try, it doesn't matter if I fail.' The second is a statement which is much more accepting and open towards change. We also discussed how a statement such as 'I can do it, I won't fail' although much more positive than the first, is still thinking in a 'fixed' way. Having a Growth Mindset means being open towards success or failure and accepting that both are okay and that both present opportunities we can learn from.

I know that at times I fear failure. Growing up I was always pretty good at what I chose to do - I knew what my strengths were and I embraced them. This meant that I became really good at the things I was naturally talented at. (When you spend 4 hours a day drawing and painting and playing with paper, you become pretty nifty with a packet of coloured pencils and a notebook...) However, it also meant that at times I didn't try new things because I didn't think I would be good at them. I feared rejection and failure and the concept of not being good enough. This is still something which I find limits me now - although I do recognise it and encourage myself to take it on as a challenge - or, as my PT would say, use it as fuel. I'm discovering that the feeling of accomplishing something which you had to work hard to achieve is simply amazing and totally worth all the sweat, tears and discomfort experienced during the journey. However, before accomplishing anything, you need to firstly have an open mind and be willing to give it a shot. 

Pretty much sums it up... Thanks Nike

Another point I really took away from the evening was the idea of saying 'Yes' to myself. I've blogged before about how I have been teaching myself to say 'No' to things - no to overtraining, no to overcommitting myself or to doing things for others which I really don't truly want to do. This is all well and good in theory, but it can also lead to feelings of deprivation or of missing out. Lately I've been so focused on the 'No' that I forgot that on the other side of 'No' there is always a 'Yes'. Whenever we say 'No' to something, we are in fact saying 'Yes' to something else - whether it be more time for ourselves, rest or to doing something different entirely. Saying 'No' doesn't have to be a negative thing when we think about it from the positive and focus instead on what it is allowing us to say 'Yes' to...

As Louise Hay put it - 'Be a YES person, living in a YES world being responded to by a YES universe.'

Sprint Training

Snippets from my sprints in Darwin - I was dripping after the first 100m!

Sprinting has never been my strong point. A year ago when I was really loving running, I built up some pretty decent endurance and ran my first (will probably be my only) ever half marathon. I was happy with my time (around 1:47 if I remember correctly...) but it never occurred to me to add speed and sprint work into my training.

I'll admit that over the last few months I missed running and I missed exercising outside. However, as I learnt more about weight training and nurturing my body, steady state cardio and endurance work were no longer on my priority list.

Now that I have my new training program, which focuses on heavy lifting and short, sharp, HIIT inspired cardio sessions, I'm excited to have 2 days which begin with sprint training. On Mondays and Thursdays, in the early hours of the morning, I get up, chuck on some workout gear, drive to a local sports oval and I sprint. It's a 20 minute workout consisting of 20 sprints done to the minute. I sprint 100 metres, then use the remaining time left in that current minute to walk and recover before sprinting again. Sounds easy enough on paper (or screen), but it's a killer. By the final laps I'm sweaty, gasping and fantasising about breakfast.

That said, I'm really enjoying it! I love the chance to be outdoors in the fresh air, I love the challenge of pushing myself and I love the fact that my workout is done in less than half an hour! It's all about quality rather than quantity right now...
(Plus, sometimes I even have a few furry friends join me for a lap or two...)

I'm looking forward to seeing my fitness improve and being able to sprint faster, further and possibly add in some stairs/incline work. Right now, I can hardly walk because of the crazy sprinting DOMS in my hamstrings from yesterday's session! Yikes!

Do you run? Have you ever done any form of sprint training?

Highlights from my visit to Darwin

And I'm home and refreshed and rejuvenated after my mini getaway up North last week. I thought I'd do a quick little recap post about some of the highlights from my trip. I was lucky to enjoy a 5 day holiday in Darwin to visit my bestie, Bron who is living up there for a few years. The last time I went to Darwin I was 2, so it was pretty much a new experience for me. It was so very lovely to be able to spend 5 whole days with my bestie - we haven't had the chance to do that for a very long time. This year marks our 20th year of being 'best buds' - apart from my family, she is the person who has known me for the longest. I'm so grateful and lucky to have this girl in my life!

Highlights from my time in Darwin included:

• Holding a baby croc at the crocodile park
• Enjoying ice-cream along the Waterfront with frangipanis behind our ears
• Swimming in the beautiful Berry Springs with the fish and eels around our feet
• Visiting Litchfield and padding under the waterfalls on our pool noodles
• Spotting a spider the size of a saucer whilst on a bush walk
• Going to the Palmerston night market and the Mindil market on Sunday evening
• Finding a random hermit crab on the footpath and returning it to a rock pool
• Befriending Bron's gorgeous kitten - Vida
• Watching the sparkling ocean at Fannie Point
• Many walks through the palm-trees in the sun

It was so nice to be able to break away from busy Melbourne for a few days and instead spend lots of time chilling out with my childhood pal. Seriously the best stress buster! I've come home feeling very zen and relaxed and ready to tackle some new exciting challenges. (And I'm already trying to plan when I can return up North...) Have you ever been to Darwin? What is the most relaxing holiday you've been on?

It's ok to relax sometimes

Sometimes a break away is exactly what you need

I haven’t been feeling all that great lately. I guess it’s come from a combination of physical, mental and emotional hurdles that have been weighing me down and stressing me out. Over-committing myself, not getting enough sleep, a few hormonal imbalances, my skin breaking out, niggling injuries, feelings of being unworthy, frustrations with myself, study stresses etc…

Before my trip to Darwin, I’d already started making a few lifestyle changes – such as stepping away from Pump for a little while, getting a new training program, trying to teach myself to say ‘no’ to things and dropping a Uni subject to reduce my workload.

The little break away has truly been just what I needed. It gave me space to unwind, escape routine, have fun with my best friend and enjoy the small day-to-day pleasures once more. It made me realize that I have so many amazing people and opportunities in my life at the moment and that it is ok to relax and let myself enjoy them. It opened up my mind again and I decided that I don’t want to feel like crap anymore. I want to live a lifestyle that is holistic and beneficial to my overall wellbeing.

Of course I want to focus on the physical stuff, because when you look after yourself physically, you feel good mentally and emotionally too. However, I also want to focus on relaxing and being kind to myself, having fun, being creative, not taking myself so seriously all the time. only saying ‘yes’ to things I truly want to do, being outdoors and spending time around others who inspire me.

It is up to me to achieve this – no one else is going to do it for me - so I need to take positive steps forward. Over the next few weeks I will document my journey here on my blog as I work towards achieving alignment and balance. Why do I want to blog about it? Well, I guess it stems back to my scrapbooking days - there is something about documenting and recording things which gets me fired up and motivated - so hey, why not embrace that?! 

Do you find that your perspective changes when you go away on holiday? What do you do to help yourself relax and de-stress from day-to-day? 

I'm on a mini hiatus - visiting my bestie who lives up North. We're spending our days swimming in the springs, trooping on long walks through nature and wearing frangipanis in our hair. Catch you when I get back!

Exhale

Exhale: An illustration from my 2013 Yoga Collection

'Change moves in spirals, not circles. For example, the sun goes up and then it goes down. But everytime that happens, what do you get? You get a new day. You get a new one. When you breathe, you inhale and you exhale, but every single time that you do that you're a little bit different then the one before. We're always changing. And its important to know that there are some changes you can't control and that there are others you can.' (Half Nelson)

I had a lot to say today but that pretty much summed it up for me.

The Story of a Vision Board

A close up of my vision board in progress

I've kept a vision board in some shape or form for a long time. At times over the years I've looked at my board everyday to keep me motivated and on track. At other times I've locked it away in my wardrobe and only pulled it out to wipe off the dust, unable to work out why I'd included certain images on there in the first place. Sometimes I've felt the need to have that visual reminder present to keep me aligned on my path and at other times I've been happy to take each day as it comes without the pressure of feeling the need to complete big goals.

While I was in high school, my vision board included photos of Melbourne, of design firms, of creative people I aspired to be like, of Uni, of travel and inspiration to invigorate me about life after VCE. During my first few years of Uni, my board included a mixture of images related to what was my current degree at the time - Graphic Design - but also quotes and photos to inspire me to get fitter, lose some weight, go to the gym and try to eat healthy food. Gradually, this morphed into my board becoming full of gym inspiration, Les Mills images, Group Fitness module training dates, logos of gyms I wanted to instruct for once I'd trained to become an instructor. And that was where I left it. For the last 2 years I have hardly even touched my vision board. When I moved house at the beginning of 2012 I brought it with me, but it wasn't until half way through the year that I actually got around to hanging it back up on my wall. Once I did, I pinned a couple of photographs and ticket stubs to it when I was bored, but it was half hearted. At that stage I didn't really feel as though I needed it anymore. I felt as though I'd reached my major goal and I was happy to sit back, relax and enjoy what I'd achieved for a little while. And that was ok.

My vision board currently hanging above my desk so I can see it daily

However, following on from Sunday's post, I've spent a little time over the last few days putting together a new vision board. I feel as though I am once again in a bit of a transition stage of my life. I've got some new goals flying around in my head, but I don't yet know how to piece them together, how to achieve them and if I'm even ready or able to. A vision board provides the perfect place to put it all together. When I sat down with my pile of magazines and scissors, I had an idea in my mind about what I thought my board was going to look like. However, once I started going through the process of choosing my images, I was surprised to discover that what I thought would inspire me was not doing anything for me at all and I was instead being drawn towards other images, quotes and inspiration - many of them slightly ambiguous in that I didn't even know what they meant to me, but just knew that they had to be included. Nothing was allowed to make it's way onto the board unless it gave me that excited, tingly, butterflies in my stomach feeling.

This is my most intriguing board yet in that I still don't have a clear picture about where I am going, but I know that it all means something. There are connections, themes and patterns that's for sure and I know that in time it will all make sense. The board is still not completed - there are a couple of gaps and empty spaces, but that's ok. I'm leaving them there ready to house future possibilities.

Do you keep a vision board or some type of inspiration journal? What inspires you to achieve your goals?

Time to let it go...

Body Pump is great. It is what got me into the gym.
Body Pump is what helped me start when I decided I wanted to try and get into fitness and improve my health. It's an amazing workout and it taught me a lot.

Before I began Pump, I had never lifted weights. I had no idea where my individual muscles even were, let alone how to use them properly. Body Pump taught me how to push myself. It showed me how to use mental endurance and determination to work to my potential. And, as it was the first Les Mills program I trained in, it taught me how to be a group fitness instructor. Through Body Pump I learnt how to stand up in front of a group of strangers and be a leader, I learnt how to cue and how to talk, breathe and be motivating whilst simultaneously pushing myself to fatigue. Body Pump taught me that if I put my mind to something and work my butt off, then I will get there and I will achieve what I set out to do. Body Pump opened many doors for me.

However, as much as I love Body Pump, it has come time to say goodbye - maybe forever or perhaps just for a short period of time. Either way, I need a break. Mentally and physically I need something new. I've known this for a little while, but have been clinging onto Pump as I love it so much and it has become, in some ways, a part of who I am. I have been doing the class consistently for over 4 years now, the first 2.5 as an eager participant and the last 1.5 as an instructor. I love instructing and I have grown so fond of the participants in my Pump classes. Nothing warms my heart more than watching them get stronger, build confidence and smash their own personal goals. However, I'm currently in a place where I want to turn the focus back towards myself and my own needs. Lately I've realised that at some point, if I want to move forward, I need to make a change.

Over the last 6 months, I have discovered HIIT and become more comfortable with my gym based weight training. I'm finding that my body feels better after these types of workouts. I'm getting stronger and suffering from less injuries. It is becoming difficult to fit these types of sessions around my Pump classes without risking over-training. Sometimes I turn up to teach Pump knowing that my muscles really should be resting, but I don't have the option to let myself recover. Rest and recovery is hugely important for my body at the moment whilst I'm trying to heal some hormonal imbalances I've got going on. I'm trying to live holistically and putting extra strain and stress on my body is not going to help me to do that. If I've learnt anything over the last year, it is that training smart means putting quality over quantity.

So, a couple of weeks ago I sat down and thought about the types of training which I am currently loving most - what is making me happy? What is giving me that endorphin rush and that feeling of complete satisfaction after each workout? That is the type of training which I should be doing. With the help of my personal trainer, I've got a plan which integrates short, sharp and powerful sessions using heavy weights, HIIT, kettle bells and sprinting into my training.

It's a scary step. To be honest, I don't really know how to train properly without the structure of my classes, as they are what I have always done. Granted, I'm not entirely on my own, as I'm still keeping my CXworx and Body Attack classes as I'll be able to work them into my new training regime. Never-the-less, I'm still scared that I'll fall off the wagon with my weight training, that maybe without the commitment of turning up to instruct I won't go to the gym at all!?

My trainer gave me some 'homework' over the weekend to do a little soul-searching and work out a hand full of new goals for myself. What do I want to focus on fitness wise? Why do I want to be fit? What do I want to achieve? What is my big inner why!!??? I don't know the answer yet, but I'm pushing myself out of my comfort zone in order to try and find it. I'll be recording a lot of my reflections, workouts and break-through moments here on the blog. When I first began my fitness path, I blogged almost daily about my journey and it worked for me. I really helped me to enjoy the process. (Must be the record-keeper, scrapbooking girl inside me! hehe)
My first step is to complete my new vision board, which I will share here later this week.

Why do you workout? What sorts of workouts do you like to do? Have you ever had to give up something you love because you don't feel that it is serving you anymore?

Stepping Out Of The Bubble

I found this pictogram recently and it really resonated with me and where I am right now. You may have noticed that my little blog has undergone a couple of aesthetic changes over the last week. This corresponds with a couple of other big shifts which have recently occurred. I've started letting go of a few things which I've been clinging to, but are no longer serving me. It's time for me to step out of my bubble a little bit and start moving forwards. I realise that I'm being a little ambiguous, but I promise to share more about this shift and new direction here next week :-) In fact, I'll be using my blog as a tool to track and record this new part of my life. I'm currently buried in paint and paper creating myself a new vision board to help inspire and drive me forwards. I'm both excited and terrified!

Happy Friday and have an awesome weekend! :-)

Anatomy of an Artwork

Rough sketching and testing watercolours

Still busy painting and sketching and erasing... I'm really loving how my new series of artworks are coming together. I thought I'd share a couple more sneak peaks of what I am working towards. Still not completed yet, but here are three little progress shots showing how I work as I create an illustration.

I usually start with some rough sketching. Most of my pieces start out being based on a couple of different visual resources, such as photos and magazine clippings. I'll decide what I want to draw and then source some different visual examples to base my illustration on. It usually ends up looking nothing at all like any of my original inspirations, but that's cool - after the initial sketching, the artwork starts to form a life of its own. 

Layering in depth, shadows and colour with watercolour paint

Once the initial foundations are down, I get into the colour :-) I normally like to start with light watercolour work, to add some base colour. I will then layer in the shadows and highlights. Often, I like to go over the watercolour with coloured pencil to add more detail and depth. I feel that I'm stronger at coloured pencil work than I am at painting, so I save all the little fiddly bits for that.  

Adding in background details, accents and pencil work

Here is where I am currently sitting with this piece. The watercolour foundations are done and I have started to add background detail and more shading with coloured pencils. This is one of my favourite part of creating - where the magic starts to happen. From here, I'll continue to layer, fiddle and add extra little details until I feel the piece is complete. My task today includes playing with some mixed media and collage detailing which I'd like to use throughout this yoga series...

Do you have a process when you create?

A Work In Progress

One of the pieces I'm working on

What is one thing in your life which never fails to put you in a good mood?
For me, it's drawing. If I'm stressed out, overwhelmed, upset or just feeling that little bit blah, turning to a blank sheet of paper and a packet of coloured pencils always makes me feel better.

The past week wasn't a bad one. In fact it was the opposite, as I kept super busy working on a variety of interesting new projects. Life is moving at an exciting speed for me right now. However, by Sunday I was feeling drained and in need of a little 'Ally' time. I tucked myself away with my art supplies for the afternoon and got messy with paint and colours and patterned paper. It was exactly what my soul needed and I've awoken to the new week feeling refreshed and re-energised.

I've started working on a new series of yoga inspired art pieces, playing around with a couple of different styles. I want this series to be a little bit different to what I usually do. I'm finding myself obsessed with seeking out new yoga poses to draw. I love the graceful lines created by the human body and the challenge of conveying these authentically with paper, ink and watercolour paints. I want to convey a sort of whimsical magic throughout the series, flowing through from one pose to the next. I'll keep sharing little bits and pieces as I continue to work on them :-)

What did you get up to over the weekend? What sorts of things do you like to do when you need a little time to yourself?

Autumn Comfort: Broccoli & Parmesan Soup

I love Autumn. In fact, I'm pretty sure it is my favourite time of the year.
I love the vibrancy of Autumn. It inspires me. The heated reds, oranges and mustard yellows, the deep indigo of darker evenings and the sky blue sunny days. I love the sporadic sun showers, the pattering of raindrops and the chance to once again break out my winter coats and ponchos. Autumn brings feelings of change. It promises that something new and exciting has the potential to flourish if given a little nourishment, nurturing and warmth over the coming Winter months.

With the cooler weather, Autumn is also the perfect time to start playing with new soup recipes.
Here is a quick and easy broccoli soup which I made for lunch yesterday after my yoga class. It only took me about 10 minutes to make and provided the perfect light meal to warm my belly, plus it was an easy way to get my daily dose of green veggies!

Broccoli & Parmesan Soup

1 Broccoli Head

2 Tablespoons grated parmesan cheese

2 Bacon Rashers roughly diced (fat trimmed off)

1 tsp chosen stock

250ml unsweetened almond milk

Dukkah

Cut the broccoli into florets and cook in a saucepan with water and stock until soft. While broccoli is cooking, fry bacon in a small pan until crispy. Add bacon to broccoli mix. Add parmesan and almond milk. Use a hand mixer to blend until smooth. Serve steaming hot in a mug with a pinch of dukkah sprinkled on top. Mmmmmm green goodness!

What is your favourite time of the year? Do you have a favourite comfort soup recipe?

Introducing: FitDesigns

For a while now I've been working on merging my two passions for designs and fitness together as one. And so, finally I can post on my blog that I'm excited to announce my new graphic & web design business. 

Through teaming up with successful fitness professional and designer, Kirsty Pepper, together we have created Fit Designs - a graphic and web design business tailored specifically for the fitness industry.

We have formed Fit Designs to provide a web and graphic solution specifically for clients in the Fitness, Health and Lifestyle industries. Being both fitness professionals, as well as degree qualified designers, Kirsty and I understand the industry and the market. That is why we provide the perfect team!

Through Fit Designs, our services range from logotype and business card designs, to website creation, photography packages, publication and ebook design, illustration, video production and marketing solutions. We are also offering a range of packages as a great inexpensive start up option for those who need branding, promotional and marketing solutions which stand out in the Health and Fitness fields. We aim to cater for the vast array of different people in the industries, including personal trainers, nutritionists, sports models, body builders, dancers, martial artists, massage therapists, wellness councilors etc. 

You can visit our website by clicking the picture in this blog post or using the link in my menu above. Have a look at our site and portfolio and spread the word! 

Also, as a start up special, we are offering 10% off any packages purchased if you visit and 'like' our new Facebook page. 

I'm so excited to start nurturing this new venture and keeping you updated on the experience here on my personal blog. Don't hesitate to contact me via email: info@fit-designs.com.au if you or someone you know is interested in knowing more about what we can do for you and your business.

My Monday HIIT Circuit

My regular gym has just recently been renovated. Part of the upgrade has included adding in a cross-training area with kettlebells, tyres, TRX, medicine balls etc. It has got me really excited, as I am loving mixing up my training with HITT sessions and bootcamp style exercises at the moment. I like how these types of workouts challenge my body in the opposite way to what it is used to doing in my group fitness classes.  

Inspired by the new toys in the gym, the crossfit session I tried over the weekend and the kettle bell tabatas I completed *just* with my PT a few weeks ago, I decided to give myself a quick HIIT session on Monday morning. 

I started with a bit of a warm up with some slow bodyweight squats (my hip flexors are quite tight at the moment) and some dynamic upper/lower body stretching. I then moved on to..

Warmup:

Burpee touch with box jumps x10 x 3 sets (*see below for description)

Kettle Bell Swing Tabatas (4 mins: 20 seconds on/10 seconds off)

Set 1:

Kettle Bell Squat (holding weight on shoulder) - 10 each arm

15 Pushups

Plyometric Lunges - 10 each leg

Repeat x3

Set 2:

Squat with Kettle Bell Upright Row - x15

Alternating Arm Kettle Bell Swings - x20

Mountain Climbers - 40 (20 each leg)

Repeat x3

I finished this little circuit dripping and flushed in the cheeks. Loved it! And all up it only took me just over 35minutes - short and sweet ;-) 

*The 'burpee touch with box jumps' is one of the warmups we did in our crossfit session on Saturday which I thought was awesome. Set yourself up with a decently high box/step in front of you. You do a burpee, touch the box with your hands whilst in the down phase, then jump back to your feet and straight into a box jump up onto the step. The idea is to get them going quickly and smoothly enough that you flow continuously from one movement to the next. In crossfit we did them to time, but in this session I completed 3 sets of 10. Versatile and best way to get a sweat happening within 30 seconds!!!

Do you do HIIT training? What are some of your favourite ways to get a sweat up in a short period of time? 

CrossFit - My First Experience

Today I did something new - I went to CrossFit. 

If you're involved in the fitness industry then it's likely that you've heard about CrossFit before. If you haven't, then this little paragraph taken from one of the handouts given to me this morning may explain things:

'CrossFit is a strength and conditioning program built on constantly varied, functional movements executed at high intensity. All the movements we do are natural. They are movements that you will find in everyday life. Every workout you will work at an intensity that your fitness level will allow. Put simply, CrossFit is a training system that prepares you for whatever life can throw at you. Workouts are short and intense and incorporate elements of Gymnastics, Olympic Weightlifting, Rowing, Running, Bodyweight Calisthenics and Circuit Training.' 

CrossFit is something I've been wanting to try for a little while. I've seen the gyms popping up everywhere in Melbourne and read about it on fitness blogs and in magazines. Recently, a CrossFit gym has opened up in the small country town I grew up in. I am back home for a few days this weekend, so one of my friends and I decided to try it out. 

The gym was the way I expected it to be. A small, functional training facility set up in a shed type building. We found ourselves surrounded by tiers, wooden boxes, kettlebells, skipping ropes, medicine balls, hoops and pull-up bars. As we were both newbies, we were given a 'tryout session', which integrated some dynamic stretching, mobility work and a mini WOD (workout of the day) to give us our first taste of CrossFit. To warm up we began with some skipping rope drills and then moved on to some exercises to assess our squat and shoulder press form. 

Our first challenge was a burpee/box jump sequence. We had to do a burpee, touch the box and then jump over it. Working as a team, we had to see how many of these we could do in 3 minutes. This got the blood pumping!!!

Our WOD consisted of:
15 step ups on each leg
15 ball slams
15 kettlebell swings
5 inch worms
x3 sets

The workout was timed and our scores recorded on the CrossFit board. The idea is that in an identical future session we could aim to beat the times we got today. The session then finished with some stretching and a chat/debrief.

My verdict?
I liked it. I liked that it was short and intense. I liked doing it with my friend. And I really enjoyed trying something new. I'd love to try CrossFit again - now that I have more of an idea about how it works - and challenge myself to push harder.

Have you ever done CrossFit?

Healthy, sugar free/gluten free Almond Snaps

I don't 'bake' often. I usually stick to my lazy salads and throw together style meals. However, I was asked to bring something sweet to share for an event this coming weekend. My brain got ticking and I decided that just because the request had been for 'sweet' didn't mean that it couldn't be healthy.

I decided to make some little almond snap cookies. I adapted this recipe from one which I found on the 180 nutrition blog. I mixed 1 scoop of chocolate 180 protein, 100g almond meal, 3/4 cup whole almonds, chia seeds, 4 egg whites and a few stevia drops together. The mix was placed in a baking paper lined loaf tin and baked until firm. Once the loaf had cooled, I sliced it up into 30 thin pieces. The pieces were placed on a tray and baked again until slightly brown and crispy. 

They taste great and for less than 50 calories a slice, no sugar, no gluten and lots of protein and healthy fats, they are a guilt free 'sweet' treat. I doubt my friends will even know the difference ;-) 

Do you have any favourite healthy baking recipes?

The 'Idea' of Practicing Yoga

The quote on the wall of my yoga studio.

Ok, I'm not going to lie to you. I'm far from being a yoga chic.

It's not that I dislike yoga, no not at all, in fact I'd even go as far as saying that I actually really love many things about yoga. I love being inspired by looking at photos of people holding elegant poses. I love the fact that it gives the body a gentle, yet strengthening workout. I love that it challenges the muscles, whilst helping improve range of movement and flexibility. I love the values promoted and taught through the practice.

It's fair to say that I love the 'idea' of yoga. Yes. I just don't love actually 'doing' it.

When I do yoga I get frustrated with myself. I constantly need to refocus and bring my concentration back to my practice. I notice that my mind wanders continuously from the present moment towards other things I need to do, should do, would rather be doing. I struggle to keep a steady breathing pattern. My face contorts into all sorts of hilarious grimaces as I flounder clumsily, trying to grab one foot with the opposite hand. I feel like crying when I look around me and observe the rest of the class holding themselves gracefully in dancers pose. It seems everyone else can contort their body into strange positions which I just can't seem to master, no matter how hard I try. At the end of class I lay sprawled on my back during meditation, mentally battling the urge to scratch my ear, twitch my nose, fiddle with my hair tie. 5 more minutes and then I can leave... tick tick tick... let me get up off the floor dammit!!!

During the practice, I long for the familiar. I crave the exhilaration of high intensity exercise. The pounding beat of loud music, the grunts and grunge of the weights room, the motivation of my boxing coach barking at me to do 10 more reps.

Yoga's softly twinkling relaxation music, gentle message to breathe and continuous 'ommmmmmmssss' just don't really do it for me. And yet, Yoga is probably the most important thing my body needs right now.

My chiropractor, my sports massage therapist and my trainer have all told me in recent weeks that I need to stretch. My muscles are tight and knotted and in need of release. I'll perform better, be stronger and move more easily when my muscles are relaxed. I need to reward my body for all the hard training I put it through. I need to balance out my workouts with some flexibility training. And so I am determined to give yoga another chance. Because it is good for me. I keep reminding myself that I hated exercise when I first started training and now I live to move! Practicing yoga is more of a mental battle for me than a physical one.

This past week I've been attending classes the Australian Yoga Academy. New students get unlimited access for their first 7 days and so far I've been to 2 classes. And you know what? They weren't too bad - in fact, I'll even go as far as saying I kind of enjoyed them. And I love the studio. It's beautiful. I'm challenging myself to do a class at least once a week - twice if I can.

I'll check back in after a month and let you know how I'm going...
How do you stretch? Do you practice yoga?

Coffee Talk

I had breakfast with one of my close friends on the weekend. She is one of my creative muses. She spends her time designing, illustrating and immersing herself in pretty fabrics, whimsical magazines and imaginative ideas. She is one of those people who sees the world that little bit differently than others. She's the type of girl who makes her own clothes, wears layers of intricate jewellery and always seems to have some sort of exciting creative project on the go. We lived together for a year whilst we were both studying graphic design. Once or twice a month we organise a catch up and I always leave our chats feeling reinvigorated and inspired.

This weekend, our conversation turned to blogging and she mentioned that she remembers when I used to blog daily. When I was in high school I blogged almost every day about my studies, scrapbooking and other crafting pursuits. I moved to Melbourne and I started blogging everyday about fitness, my uni course and my city adventures. I still have all my old entries and it is fun to read back over them and relive the last few years of my life. The fact that I have all of these journals, some of them quite raw (and others hilarious), written from a perspective and time in my life I will never be able to revisit is so precious. I'm glad that I have them.

Chatting with my friend made me realise how much I actually really miss blogging regularly. For a couple of years, my blog was almost like my daily diary - I used it to vent, to reflect, to ramble and to record the things which were important to me at the time. Slowly, as life got a little busier, my blog posts became further and further apart and although I do still write on Ally's Bubble, I don't blog anywhere near as often as I used to/would like to. I'd like to start making daily or even weekly blog posts again. About what exactly, I am not entirely sure. In the past I blogged about anything and everything, but then somewhere along the way I started becoming more selective about what I shared. I can't commit to posting everyday, as with my current schedule that seems unachievable, but I am going to make an effort to be more present.

Do you have a blog? If so, how often do you post on it? Do you ever go back and re-read older blog entries?

Challenging Myself With Change

Good Friday Morning Bootcamp Session

I feel as though I've really smashed my training this week. And no, I'm not talking about quantity. I haven't spent hours and hours in the gym. (In fact, I've actually done less exercise than what I usually do.) Instead, I've upped the intensity. A lot.

I've been adding in some different types of sessions to challenge and improve my fitness levels. Usually I find myself doing the same types of workouts each week - I've found what I love, what I am good at and what makes me happy, which is awesome. It makes keeping up a regular exercise routine easy! However, I've also discovered that sometimes you can get a little stale when you don't mix things up often enough. It is easy to become very good at the things you do often, but as your fitness levels increase, you need to keep upping the anti to see results. The body is a smart machine - it soon learns how to adapt to things which it does on a regular basis. And, I've found that for myself, once my body adapts, my brain starts to get a little bored. It yearns for a challenge, for something new, for something exciting and stimulating to invigorate it. And that is when throwing something completely random into the mix can work wonders.

This week included HIIT kettlebell Tabatas, boxing circuit training and an outdoor bootcamp session.

Kettlebell Tabatas
Kettlebells are not something I train with regularly. I've read about them, learnt how to use them, but to be honest, they still intimidate the hell out of me! However, my trainer knows how to push me and my PT session this week consisted of a series of Kettlebell Tabatas which had me shaking over 2 hours after the workout was done. It was TOUGH. I workout pretty hard on a daily basis and I have never felt like I was going to throw up in a session before - however, I think this took me pretty darn close. Teamed with sets of plyos, ice-skaters and TRX pushups/pullups, my muscle and mental toughness was definitely pushed to the max.

Boxing Circuit Training
Leo Berry in Richmond runs amazing boxing circuit sessions at his gym along Church St. I love going along occasionally for something completely different to what I usually do. The sessions typically run for 90 minutes and include outdoor agility training, boxing in the ring, partner work, punching bags and any other type of insane challenge the coaches decide to throw in on the day.
I think what I love most about this type of training is its grungy and industrial atmosphere, as a contrast to the group fitness and gym sessions that I regularly do. Now, don't get me wrong, I am still very much a princess in the fact that I like the aircon, the new equipment, the mirrors and other luxuries which come along with training at the bigger city gyms. However, there is just something so invigorating about sweating your butt off doing pushups outside in the rain, running around a carpark with a hundred other people all clicking chipped metal dumbbells over their heads and swiping mud, grass and chunks of gravel off your knees whilst being barked out by the head boxing coach. (Yip, after re-reading that, I'm pretty sure that I am crazy...)

The group of Outdoor Bootcampers on Good Friday

Outdoor Bootcamp for Good Friday Appeal
Yesterday, one of my good friends, Linda, from Transcend PT, helped host an outdoor Good Friday bootcamp session to raise money for the Royal Childrens Hospital. A huge group of us gathered in the early hours to test our fitness with sprint drills, body weight circuits and tire, rope and sandbag exercises. It was so much fun and once again, I relished being outside on the grass getting my knees a little muddy. Over $1000 was raised, which is absolutely awesome! Doing it for the kids :-)

It's now Saturday morning and my body is craving a well deserved rest day tomorrow. I can feel that my muscles need a break, but I don't feel rundown, tired or overtrained. In fact, I feel amazing.

My 'normal' friends and family think I'm insane, but I know that my fitness friends will understand. ;-) This week has also made me realise how many awesome and inspiring people I have got to know in the fitness family of Melbourne over the last couple of years. How incredibly lucky I feel to have constant inspiration, motivation and encouragement from such a huge range of different personalities. It really is such a great community to be a part of. Fitness is so much more fun when you can share the challenge with others who are just as passionate as you are.

I'm already looking forward to Monday so that I can power through another week of new challenges, sweat, shaking legs and pushing myself up another level.

Have a Happy Easter and an exciting (and/or restful) long weekend! I am heading back home to the country for a couple of days to visit my parents, the lil bro and my furbabies. xxx