April results

Nde Ewo,

Well it is now the end of the month – which means what? Results time! This felt like a good month for me – I did well with my eating this month, and really stepped up with the exercise. But first – what I’ve been up to!

So my last update was on Monday – and I had my PT session on Monday arvo. I got worked hard on the treadmill – AND I RAN FOR 5 MINS STRAIGHT!! This is my longest time EVER – It was at a slightly lower speed – 9 km/h, but still a good pace. I also did more on the rower – I did 3 sets of 500 metres – which worked out to be about 6 minutes pretty full on. Also did time on the bike & did weights & some core exercises. A good session – followed by a walk home.

Tuesday I worked from Chatswood, and went to an appointment, then to Starlight straight after. So to do my exercise, I got up early again, and did my run/walk up into North Sydney again. I know I pushed myself as I was pretty sweaty at the end!

Wednesday I had a massage after work. My masseur, Milan, is a trained Naturopath and Masseur & also is at Sydney uni training to be a Doctor at the moment. He told me that there has been a significant positive change in my muscle mass, and thinks I’m doing really well! After this I had a good workout – I was going to do 30 mins on the cross trainer, but at 25 mins the cross trainer started wobbling a bit. At 27 mins it was wobbling even more, and started clunking against the support leg. I decided to hop off at that point! I then did another 3 sets of 500 m on the rower, and then 20 mins on the treadmill, some weights, and walked home!

Thursday was my group session – ‘boot camp’. We concentrated more on strength this time, doing plenty of crunches, pushups, weights and more. We also did a little cardio up front. Afterwards I wanted to do some more cardio, so went to jump on the cross trainer – and guess what… It was broken! From the previous night where it was wobbling on me, it had completely snapped!!! Imagine if that happened when I was on it!!! So Richard challenged me to 15 mins on the rower – and to keep it between 2:10 & 2:15 in a 10 min & 5 min set. I really didn’t think I could do it – but guess what – I did! 10 mins = 2:12 & 5 mins = 2:13! Not too shabby. Then walked home.

Today is my ‘day off’ and I’ve already started by being bad L It’s international food day at work today and I’ve had so far – Fairy bread (Australia) – Curry (Eritrea) – Baguette with pate (France) – Pecan tart (Phillipines) – Adobu (Phillipines) – Profiteroles (Italy) – Sweet bun & spring roll (Phillipines) – Egg & cheese pastry (Macedonia) and more! Wow! I’ll have to do extra exercise tomorrow!

So time for my results

Weight
Original – 150 / Last month – 133.3 / Now – 128.8 = a loss of 21.2 kilos!

Waist
Original – 157cm / Last month – 138cm / Now – 133cm = loss of 24cm

Chest
Original – 136cm / Last month – 126cm / Now – 122cm = loss of 14cm

Leg
Original – 81cm / Last month – 73cm / Now – 72cm = loss of 9cm

So my target last month was 128 kgs – and I got 128.8! Not too bad!

Here are some photos to compare my original weight & me now.

Old me

New me

I’m very excited now because this month will be the month where I hit my lowest ever (since I was 18 anyway) weight – 126 kilos!

So my goal for this month is to hit – 123.8 kilos – that’s a 5 kilo loss.

And that’s not far from 120 kilos. And 120 kilos is a very important milestone for me. It is the first milestone for me to reward myself. And the reward I hear you ask? A scooter!! I have already decided on the one that I want – it’s an Aprilia Sportcity 200 – a very good scooter from all accounts. And I am booked in to get my bike license on 23 & 24 June – should be perfect timing! Here’s a pic of the bike.

So that’s all very exciting!

Have a great weekend all,

Pete

And the weight I have lost to date is equivalent to a



Piano!

'The Bean' and Spaghetti Bolognese

Mambo (yes - that's a hello - in the Congo!),

I hope everyone had a killer weekend! I had a good one – very productive as well! And Saturday night gave me the first taste of something that I have not had all year – Spaghetti Bolognese! But more on that later. Here’s the update.

My group session was last Thursday, and as per my last post, it was a toughie. As such, Friday is now my ‘day off’ so I took it easy on Friday. It worked out well too as I had a birthday to go to after work – Happy Birthday Ange! It was a good night too. I caught the bus home (only the 5th time I have not walked home this year!) to grab my car & I drove back to work. I met Neil @ the pub under work & we walked down to Chinatown for some Pad Thai – from a Chinese place. And yes, it was a bit different! We then joined Ange at the Pumphouse for her birthday drinks. We headed off about 10:30 and walked back to work to drive home. It was great to catch up with Ange, and also catch up with Neil who just got back from Japan.

Saturday was my last day at Optus – and the shop didn’t open until 1pm due to Anzac day. That worked out really well for me, as it gave me the opportunity to go to the gym in the morning. Neil & I headed in about 9:30 – and I planned a big one! So here’s what I did at the gym:
Cardio
-30 mins on the cross trainer
-5 mins on the rower – and I smashed my prev best of 2:01 – with a 1:57!!!
-10 mins on the bike
-15 mins interval training on the treadmill
Weights
-Lat pull down – 3x 12
-Tri pull down – 3x 12
-Chest press (sitting up, push out) – 3x 12
-Chest press (lying down, push up – 3x 12
-Bicep curls – 3x 12
-Pec thingy – 3x 12

So that was a good one, and I was pleased with my efforts. I think I could have gone harder though, as I was not sore the following day. I think what I will do from now on is record what I am doing, and that also means I can report on my progress! The rest of Saturday was at Optus for the last 4 hours of my weekend job!! I was a little disappointed at how it ended actually – the boss did not show up like he said he would, and they bought me a cake, which was nice – but it was one they knew I didn’t like! So I didn’t have any – which was probably just as well anyway!

Saturday night was spent with my family to celebrate my Dad’s 58th anniversary of arriving in Australia. We went to ‘the’ place in Mosman to eat at the moment called 4th Village. It’s an Italian Deli/Restaurant that we went to last year – and it was brilliant. Last year I had their Spaghetti Bolognese from their menu, which was DELISH! So I was looking forward to having it again on Saturday night. Unfortunately it was not on the menu anymore. My Dad asked them for me and they said they could do it for me. I did notice though some pre-made sauce behind the deli counter – and that’s what I ended up getting. So my first Bolognese experience this year was a bit of a let down! But I did have a great time with my family, and they are all so proud of me and my achievements so far.

Sunday I got up early and went into the gym again – I was up at 8, and was there and going by 8:30. I had cardio intensive training on Sunday, doing something I have not done before. I started on the treadmill doing interval training. I was running for 2 minutes at a time for the first time. 2 mins running at about 10km/h, then 2 mins walking at 6 km/h. I did this for 30 mins. I was unable to hold the 2 mins for the entire time, so I gradually decreased after 20 mins in – running for 1.5 mins, then 1.25 mins. I noticed that my heart rate drops quite quickly after going from running to walking – from about 160 down to 130 in only about 15-20 secs. I don’t know if this is a good thing but I think it is! After this I went to the cross trainer for another 30 mins, and maintained my heart rate at about 140-145. It was a good session and I was quite soaked in sweat by the end!

In the arvo I went to go and visit Neil at Bunnings Narrabeen who was doing a sausage sizzle for his charity walk, and Leigh came up the road to join us too. Following this I went for a wander at the Mall, and I tried on some jeans to see what difference I have made so far. I am currently wearing size 127 jeans – that are too big. I tried on some 122 (too big) and 102 (far too small). I then tried some 112 – they did do up (just), but were uncomfortable. So I thought I’d just wait some time to lose a bit more then get some. I do need new jeans – not just because of the weight loss – the seams at the crotch are about to fall apart! After that I did some shopping on the way home.

On Sunday arvo I unpacked something that I bought late last year to help with my fitness. I have been holding out on using this until I started doing some weights etc. It is something I bought after seeing a TV ad (I know – I’m a sucker, but I really think it will help) called ‘The Bean Deluxe’. It is like a blow up baked bean shaped thing that sits on a plate with resistance bands built in. They sell it at Rebel too so it can’t not work! See below for a promo pic.



I used it for the first time last night, and I thing it will work well. You can do some good exercises with it using the resistance bands, turn it upside down to do full extension crunches, and more. I plan on using it every night. I need to develop a plan to do certain exercises, sets of these, and reps. I can then measure my progress. I’ll let you know how “The Bean” goes! And also I had a really yummy dinner last night – I bought a Swordfish steak at the Mall, and seasoned it with lemon pepper, and had it with steamed squash & zucchini. Nice.

Today I have my PT session at 4pm – I’m looking forward to getting whipped!!!

Have a good week!

YES! YES! YES!

Bore Da,

I did it! I hit the mark!!! When I stepped on the scales today i was... (trumpet) da da da da....

129.9!!!!!!!!

20 Kilos lost! WOO FU$&IN' HOO!!!!!!

Don't believe me? Believe this...

Crappy quality cause I just grabbed my camera and snapped - the weight goes away after about 3 secs so I had to be quick!!!

I am sooooo thrilled. Yay me!

So what have I been up to this week?

Well Monday I did get hammered at my PT session. I have been keeping track of my progress on the rower - the first time I did it I did a bit over 1000 metres in 5 mins. Then it was 1101, then 1180, and 1202. On Monday I did 1220 metres and had a really tough and hard session - it was great though!!

Good food too this week - check out Sunday & Monday's meals below.

Tuesday I worked from Chatswood, and went out straight after work - so I got up early and exercised!! I walked to, and up, the really steep hill beside the expressway - Alfred St, and then across the footbridge to North Sydney oval where I jogged around the park, to the oval. At the oval I jogged around twice, then walked/jogged along Walker St to home! Was about 45 mins all up and a good work out.

Wednesday I went to the gym after work - I didn't want to leave!!! I sweated out 30 mins on the cross trainer, then did another 5 on the rower - 1236 metres - a 2:01 average. Then 10 mins on the bike, and 15 mins interval on the treadmill. Another great work out - followed by walking home. I was on such a high after that I was smiling and singing along with my iPod all the way home!

Today I had my group session which was HARD! We had to do stations - and the first station I did was the rower. We had to do 500 metres - so I caned it and did 500 in 1:47! My previous best was 2:01 (but that was 5 mins & 1236 m). We then did other stations, but no-one came close to my time, so they thought, as I did it fresh from a small break, I had an advantage. So I went again - my time - 1:42!!!!! Ha! I showed them! After a 1 hour session, another walk home, and a jump on the scales !

WOOOOOOOOOOOOOOOOOOOOOOOHOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO!

One more Saturday to go!

Ahn nyeong ha se yo,

I hope everyone had a wonderful weekend! I had a pretty good one. As per my last post, Saturday was SUPPOSED to be my last day at Optus. I gave 2 weeks notice, and with next Saturday being ANZAC day, I thought the shop would be closed. It’s not. So one more Saturday to go. Oh well. At least I get double time & a half!!!

So – what have I been up to? Friday I went to see a movie with Andrew – we were going to see a 6:20 session at Broadway, but as I wanted to do some exercise after work, we put that back to the 9:20 session. This gave me a chance to do 30 mins on the cross trainer, and also walk home & get changed. I met Andrew at 8, and we walked to a great Steakhouse that Jeremy & I discovered in Broadway. It was yumm! It was the first time I had seen Andrew since the end of January and he thought I looked quite different! We saw ’17 again’ by the way – and it was great! Really funny and a great story line – highly recommended.

Saturday was my ‘day off’ in the program. Despite this I still ate well. I went out to Kings Cross to celebrate beautiful Renae’s 30th birthday. I was going to eat at Kings Cross beforehand – but I was not looking forward to some potential bad fast food. Then I remembered the steak in my fridge! It was the last day I could eat it too! So that was yum. I managed to get a bit of exercise walking from where I parked the car down the hill too.

Sunday I got up reasonably early – for me – and went to the gym. I normally have the gym all to myself on a Sunday morning, but this time there were a couple of babbling older women there – which was really annoying. Despite this I got in a really good workout. I started with some weights. Row, Chest Push-out, Lat Pulldown, Tri’s, Bicep curls & Chest squeeze. I did 3 sets of each, 12 reps in each set. I then did some cardio – and varied what I did. 10 mins on the bike, 20 mins on cross trainer, 5 mins on the rower (I did 1200 metres this time!), and 10 mins, interval on the treadmill. 45 mins in total. I then did another 2 sets of the above weights. I felt good afterwards and worked up quite a sweat!

I had a really healthy dinner last night too – 280 gm Ling fillet, with Lemon Pepper & 2 of my fave fresh vegies – Squash & Zucchini. It was very nice. I’ve also updated my dessert this week. I was eating Ski D’light yoghurt, but despite being quite good, and low in fat, there is a higher sugar content. I have now moved to Dairy Farmers ‘Thick & Creamy’ light, which has low fat AND low sugar. And rather than eating a small tub, I bought a large tub, eating a smaller amount, but adding it to some fresh fruit! This week it’s fresh strawberries & blueberries – which are very good for you and high in vitamins and antioxidants!

I jumped on the scales this morning – 131.1kgs! – only 1.2 kilos to go to reach my target for the month! The 120’s are SOOO CLOSE! I have also revised my weight loss tracker. I had a graph that alternated between a 1kg loss, and a 2kg loss week by week. I.E. 1.5 kg’s per week. This, whilst not too far off, is not entirely realistic. So I have updated it to a more sustainable 1 kg per week loss. Based on this, I am tracking under target – 19 kg’s in 16 weeks! See the graph below.

Also today something happened that made me smile – I caught my reflection in the mirrored finish of the elevator. I do look different. My stomach really does not protrude like it used to. It’s great to see results like that.

So that’s me to-date. I’ve got my personal training session today at 2:30 – I think I’m gonna get whipped!

See ya!

Week 16

Yia sou,

It's only been 16 weeks so far in my weight loss journey - in the grand scheme of things, 16 weeks is nothing! And what do I have to show for 16 weeks of hard work? A weight loss of nearly 20 kilos!!

I have to say I am actually surprised at myself that I am still so motivated - I WANT to exercise, I WANT to eat well, I WANT to push myself. This week I have been introducing weights into my regime. I have been using the machines at the gym, and doing free weights at home - while watching TV. With the free weights I have been doing bicep curls, Tricep curls - arm back, weight moving from my shoulder to the ceiling, and shoulder exercises - basically raising my arms straight up - like a flapping bird.

So what have I been doing this working week?

Tuesday - Personal Training session from 2 to 3 in the gym doing cardio & weights. I then walked home after work.

Wednesday - I had a 1 hour massage, followed by 30 mins on the cross trainer, 10 mins interval training on the treadmill, and 5 mins on the rower - I also did 5 mins in my PT training session on the rower on Tuesday - I managed 1030 metres in 5 mins. I tried to beat that time and did - 1180 metres in 5 mins! Also walked home.

Thursday - I had my group training session at work - 1 hours of running, push ups, tri dips, crunches, and more! We went up to Observatory Hill to work out - a great day for it! The trainer made us run around the Observatory as fast as we could, and then we got a small break. He then said "Run it again and beat your time - if you don't, you'll have to do it another time!". My first time was approx 94 seconds and I was stuffed. My second go I got 82 secs!!!! Needless to say i was even more stuffed then!! I also ran for the LONGEST TIME EVER!! I think I would have done about 4 mins of straight jogging - that is massive for me! And after all this I still walked home! I also did a set of weights at home & vacuumed the house!

So that's my week so far. It's Friday now, so that means that tomorrow is my last day at the Optus Shop - after almost 7 years there, it will be great to have my weekends back, and that also means I can spend more time on my weight loss.

Have a great weekend all!

Pete

I friggin love the rain!

Kaise ho aap,

Let me tell you about my weekend...

First - some fairly big news. I resigned from my second job @ Optus. I have been working at Optus Neutral Bay for about 7 years, and I have basically not had full weekends in that time. Lately I have been feeling that i've had enough there, and also with my weight loss, it will give me the opportunity to do more exercise! I would like to join a sporting team - there is a gay rugby team called the Sydney Convicts - and I think that would be a great way for me to exercise & meet new people!

On Sunday I got up early & went to the gym @ work - I did 40 mins on the cross trainer, and then cleaned up & organised the gym (again) for about 30 mins - lifting weights & moving them around etc. The remainder of the day I spent at my Brother's place - Sunday Linner!

Today I again got up early & went to the gym - 30 mins on the cross trainer, 20 mins on the treadmill interval training, and then I did some weights! A good session! A cruisy rest of the day until it started to rain in the arvo. I decided to go for a run/walk in the rain!! I headed out at about 4:50, and ran & walked in the rain, getting absolutely soaked, all around the Kirribilli area. I had a BALL and LOVE running in the rain - with every tree I ran under I even shook it to get more wet!

I ran down to the waters edge right next to Kirribilli House carefully traversing the wet slippery rock & wood steps. I decided to run up the stairs and as I stepped up onto the first wooden step I slipped, and hit the deck!! By butt & leg are a bit sore, but I dont mind the battle scars! I had to sit on a bench for a couple of mins to recover - if Kevin was looking out the window I must have looked a sight sitting on a bench in the pouring rain!!




See ya!

A massive walk!

Aviro,

Well today was the day Jeremy and I embarked on my longest walk yet - from home in North Sydney, along the main roads to the Spit Bridge. From there the Spit to Manly walk, stopping for a 2.5 hour rest stop & lunch at Mum & Dads. From Manly we caught a ferry to the Quay, for the final walk home across the bridge. See the map below - discounting the ferry trip, it was approx 18.5 kilometres!!!

There couldn't have been a more perfect day for it. We headed off at about 10am, taking the back roads to Cremorne, and then Military road to Parriwi in Mosman. We ogled the million $ houses and fantastic views on Parriwi, and just missed the 11:30 Spit bridge opening. We then started the Spit to Manly walk, fighting the crowds on Clontarf reserve

-----------------------------Jez & Me on Clontarf Beach ---------------------------

Continuing on the walk, there were some really rocky parts, and lots of uneven steep steps. I managed to build up quite a sweat, soaking my back AND front!! I ran out of water by Grotto Point - where I used to live, so 'borrowed' some water from my old neighbours the Marusics! The walk from there became a lot easier, with some nice boardwalks to make it easier. Near Reef Beach, the steps were back - this time down. There were lots of people on the walk doing the same as us, and we passed quite a few on the way! Actually I think that we passed everyone, and no one passed us - except some runners. At about 1pm we arrived at Mums for a lovely lunch - her Chickpea, Tuna & Salmon salad was delicious - and this gave us a chance for a rest too.

------------------------------------At Mum & Dads------------------------------

At about 3:30 we headed off again doing the very easy walk back to Manly - we had a nice coffee from Max Brenner, and took it aboard the Freshwater for a leisurely cruise back to the Quay. From there we took the Cahill walk to the Bridge and back home by 5:00!

-------------------------------------Almost home! -------------------------------

The walk was fantastic - perfect weather and company. Thanks Jez!

My program update

Guten Tag,

I have invited a few more people to read this blog, so my total readership (if everyone reads it) is now up to 55! Welcome!

So what have I been up to this week? I've had more of my new ING 'Fit for life' program this week. Following my fitness test on Monday, Tuesday morning I recieved the results:


Here are your initial fitness test results from Monday 6 April:

Push ups: 6
Sit ups: 25
Triceps Dips: 21
Beep Test: 3.6
Predicted/Estimated V02max: 25.1ml/kg/min

Below is a table that will give you an idea of your current fitness level, compared to the population. Using your results from the beep-test, we are able to calculate an estimated V02max (Cardiovascular fitness indicator). This is not the most accurate test of V02max, however it will still be very useful to track your progress from test to test.

26-35years old

excellent >56
good 49-56
above average 43-48
average 40-42
below average 35-39
poor 30-34
very poor <30

So you can see that from the above, unfortunately, my fitness level is 'very poor' :-{

When I expressed my dissappointment at that, the group leader said it is only indicative, and it is mainly affected by my weight - ie - it is harder for me to keep up with the 'beep test' as i'm carrying all that extra weight. This rating will be reviewed regularly as part of the programme so i'm looking forward to seeing a good improvement here with extra fitness and further weight loss.

Some good news came on Tuesday with my nutritionist consultation though. After reviewing 5 days of my food consumption the verdict was - 'very good'!! My breakfasts are perfect, lunches are great, and dinners are spot on!! I just need to 'graze' a little more. So I have introduced almonds this week - I have a big bag on my desk at work, and I have a handful in the morning, and a piece of fruit in the arvo as well! Hopefully this should make a difference.

Yesterday I had my first personal training session. It was supposed to be 1 on 2, but as the other girl who i'm supposed to be training with is away, it was 1 on 1! We spent some time on the bike, cross trainer & rower, followed by some weights - and then back to some cardio with the treadmill - and I ran for 2 mins!!! My longest yet!! Tell you what - I was buggered after!! Richard said I did really well, and was impressed with my efforts.

I also had some extra 'stuff' to do on my walk home. When walking home I use the first set of stairs up to the Bridge - just past the Shangri-La Hotel - not the main set of stairs opposite the Glenmore. My task was to walk up those stairs, back down, walk up (2 at a time), back down, then up again. Then walk to the main set of stairs - and walk all the way down, then back up, alternating 2 at a time/1 at a time with each flight. Then across the span of the bridge. Once on the Kirribilli side I walk down those steps, back up again, then back down!! It was a bit harder than normal!!

So that's my week so far - except I should prob tell you about another change to my eating this week - it's still good, but i have introduced something new - FISH!!! Haha! I have had fish not one, but twice this week! A Smoked Salmon salad on Monday, and Snapper with salad on Tuesday! This is new for me - fish at least twice a week! It wasnt too bad - and I really enjoyed the smoked salmon salad too. And balsamic vinegar ROCKS!

Today I have a 'boot camp' as part of my programme, and tomorrow I am walking from home in North Sydney, on the main roads to the Spit, then doing the coastal Spit to Manly walk, stopping in at Mum & Dad's in Fairlight for lunch. Once at Manly, it's the ferry to the City, and then the last bit, walking back to home across the bridge! It will be my biggest walk ever, and I'm very happy that Jeremy will be joining me for the entire walk!!! I will report on it and the boot camp on Friday evening - with some photos too!

Thanks all, and have a very happy easter!!

Pete

I did it!

Kamusta,

Last night when I stated I would be gettin up early to do some exercise before breakfast I really didn't think I would do it - I have myself about a 30% chance!!!

But I did!

And i got to work early too! I got up at 6:30, put on my gear and walked down to Milson Park - by the water. I did laps of the park - ran one lap, walked half a lap, ran a lap etc. I did a good 20-25 mins solid - and tell you what - I feel great for it!!

Then I got home and did everything much faster (I'm normally very slow in the morning) and was out of the house by 7:50, at work with a coffee by 8:10!

Awesome work Pete (i'm patting myself on the back now) !

ING Fitness test

Barev,

Today at 4pm I had my fitness test for my work 'Fit for life' program. We gathered at the gym and walked to Pyrmont park, out front of Star City. We did a series of tests - push ups, crunches, dips, and a 'beep' test.

So how did I do...

Push ups - poor - 7 in 30 secs
Crunches - good - 25 in 30 secs
Dips - good - 21 in 30 secs
'Beep' test - 3.7 (its the level you get to running back & forth between cones)

After the test I did a good 30 mins in the gym on the cross trainer and then a fast walk home. Good activity for the day!

Tomorrow I have an appointment with the nutritionist, and Wednesday morning I have a personal training session! This ING thing is gonna be hard work!! GREAT! I am looking forward to it - and guess what - i'm even gonna try some exercise tomorrow morning! Let's see if I can get up to do it!

And I think I have had my healthiest meal to-date tonight - a smoked salmon salad! Cool! Was yummy too!

See ya!

Encouragement from a stranger...

Здравствуйте,
Yesterday I decided, in the interests of ‘pushing it’ and to save time, to incorporate some running on the way home. My previous ‘best’ time walking fast, from ING door, to my door, is 35 minutes – that also includes having to stop at lights etc to cross the road.

Yesterday though a ‘first’ happened – as I was jogging across part of the bridge, this guy who was running in the opposite direction gave me a ‘thumbs up’ and a big smile! Cool! He was really good looking too! It’s really nice that a stranger would bother to give someone encouragement - something as simple as a thumbs up can make such a difference!


Oh and by the way - my time? 31 mins!