After my huge walk yesterday I woke up with a huge headache, so I didn't think I was going to train today at all. After taking some panadol and going back to bed it got better finally.

This afternoon I went out and walked 5 km, Steve had a meeting to go to so I got him to drop me off and I walked home. Always makes you feel good after a nice long walk. walking somewhere different always makes it special, the local council has put in some gym equipment in the park not too far away, so I might have to make this a regular haunt as I can't afford a gym for real at the moment. There was a cross trainer, exercise bike just to name a few.

For dinner I made a nice big bowl of fresh salad and chicken. Yummy

Tracie

When I woke up this morning I thought I would skip the walk and do a DVD instead, when the DVD was over I didn't think I had done enough work so I had breakfast and went out for a walk, we decided to walk along the boardwalk beside Salt Pan Creek. it is very nice down there we managed to walk 10ks. This particular walk ends with a huge hill. I walked up this hill without stopping, It was a great feeling to make it. I will be doing this walk again but I need to wait for my knees to feel a bit better first.

So today's walk was 10.1kms at 7.2kph it was a great walk will be doing it again real soon.

This morning I was up at 5.30am walked 5.63km in 1hr at 5.5kph, burnt 381 calories, still a bit short of 500 calories but I'll keep working on it.

Have been out two nights in a row for dinner, have kept the calories pretty lean during the day, tried to make good choices, and had no dessert...

The next social eating function is for our nephew Ethan's 11th Birthday, so will work really hard till then so weight gain is minimal, Going to a Buffet, always dangerous..

Off to work now.

Tracie

Preseason Task 5

COMMITMENT - 

I'm committed to losing 20kg in the next 12 weeks doing


Michelle Bridges 12wbt, I'm also committed to working out 6 


days per week and following a healthy eating plan...

1 Kilo Lost

1 Kilo is gone forever, Wednesday was weigh in day and it is gone. It's is good to be in double figures again.

6.00am Wednesday Morning - trying to capture fog 

Wednesday I did 2 workouts, this was because I went out for a Chinese lunch with my Mother in law. In the morning I got up and walked 6.13 km in 63 minutes at 5.3 kph this burnt 511 calories, then after lunch I walked home from the restaurant this was another 2.68 km in 30 minutes, this helped burn off some of the excess calories eaten at lunch. I ate very little rice and tried to stick to steamed food but a couple of pieces of combination seafood was too hard to resist. For dinner a light chicken salad was in order...

Thursday I started the day at 5.45am  with a 5.17 km walk in 58 minutes. at 5.3 kph. Thursday was my first day back at work after a 2 week holiday, I didn't have to start till 1.00pm, did some shopping then came home and made Steve and I a nice chicken wrap and a chicken salad to go into the fridge for dinner, as well as the chicken salad I also had some strawberries, passionfruit and yogurt. This was yum.

View of Georges River from Bush while walking

On Thursday the Polar FT7 heart rate monitor I bought on line arrived in the mail, along with the New Balance shoes I managed to find on ebay for $41.00 Brand New in Box. I wear New Balance shoes all the time so buying them on ebay wasn't a problem.

This morning I had a late start with the walking. my right knee is giving me a bit of a niggle so I put a knee support on and off I went. Today I did 6.36 km in 67 minutes. Today I amped it up just a little by doing a little running between the occasional telegraph pole to get the heart rate up a little bit more. I feel really good still have the support on my knee, but I will just be aware of how it's feeling. This has been a lot of work for my knees over the last week and a half, but they will get used to it.

Starting work at 1.00pm again today so I'm going to make mixed vegetable and Tofu stirfry for lunch and take a chicken salad for dinner to work. Steve won't be too happy with the Tofu but he will get over it.

Tracie

First I'm going to start off my blogging with what I've been doing for the last few days.

Saturday - Went to a crochet class in the city, then I walked home from the station 2.68 km I also got out of the train at St James Station and walked down Market St to York St where my class was, this was .58km I walked at a pretty brisk pace, I walked back as well another .58km, this added 1km onto my total for the day. this is way more than I would have done in the past.

Sunday - no workout today, as I usually work on Sundays I decided to spend the day with my husband, we went to the markets and done all the stuff we don't usually get to do on weekends.

Monday - Got up at 5.45am and walked 5.81km this took an hour and burned 450 cal.

This morning I got up at 5.45am and walked 6.76km this took 1hr and 13 mins, when I start back to work on Thursday I will have to get up at 5.30am to get my walk finished by 7.00am. this needs to include stretching as without stretching I wouldn't be able to walk at all. I have managed to keep the shin splints at bay with a lot of calf stretching etc.

Now I know we are up to preseason task 3 Goal setting.

Now I'm not real good at this, but I am getting out of my comfort zone and I'm in the middle of writing my goals. Now the easy one is I want to lose 35kg, but in how long I just don't know, by yesterday would be good, but I know that isn't going to happen.

So my 12 Month Goal is to lose 35kg.
This would put me back to the same weight I was when I got married and I haven't seen that weight in 28 years.
I would also love to do a long distance cycling trip maybe 500km.
I have no ambition to run a Marathon, I think that is crazy, but then again I have never been fit enough to run a marathon, so who knows.

I love to cycle though, so to be fit enough to go for a lovely ride would be high on my goal list.

My 6 month goal is to lose 30kg

How will I get there?
By continuing the fitness regime I started and built up.
Count calories and only eat nutrient rich low calorie food.

My 3 month Goal is to lose 20kgs, now if it turns out that half way in I'm not going to make this as I've been a little ambitious, I will adjust this goal accordingly.
To do this I'm going to follow the 12WBT.

My 1 month goal is to lose 6.7kgs. Learn to run and run 3k without stopping or cycle 5km without stopping.

How will I do this? I will count the calories of everything I put in my mouth and build up my workout regime to include running and cycling.

Wow this is long winded. I have  been writing it on and off all day.

Tracie

It's raining today in Sydney.

That's great for the garden but not so good for exercising.

That isn't an excuse,cause I just came back from 57 minute 5km walk.

I just put on my raincoat and off I went, our block is 1.2km around so I walked around it 4 times then walked to my friends house. I told myself I wasn't going there till I had walked at least 5km so going there was a reward, she made me a coffee when I got there and we had a chat.

Rewards are always good they just make the exercise sweeter.

Tracie

Almost forgot to post today.

Well today I walked to Revesby to do my shopping, 4 kms at 5.1 kph, pretty good huh, I'm sure this is going to get alot better as the weeks go on, this walk helped me burn 370 calories, I know from reading the Forum that Michelle expects 500 cals to be burnt per day, so if I build up to this over the next few weeks this will make my life easier. I now have shin splints to contend with and no this isn't an excuse, I will be out there tomorrow working up to 400 cals.

The two apps I downloaded for my phone are fantastic. The "My Net Diary" is a great way of keeping track of calories eaten and burnt this helps keep me honest and I can see what I've eaten, it also makes me think before I eat which is great also.

Chewing gum has been a god send too. I think I will own a chewing gum company by the end of this 12 weeks.

I also managed to up my water intake today as well, this will help with the weight loss and keep me better hydrated as well, it's hard to think about drinking water in winter when it's not hot.

My Best Friend Kelly has also joined me on this journey, even though we won't be able to do much training together we will be able to support each other.

Have done the 2nd pre season task, will go back and watch the video again too see if I can come up with any more excuses...

Tracie

The thing I have real trouble doing is exercise. I think this comes from all the years I have been overweight and having no motivation.

This morning I downloaded a sports tracker app for my phone, wow what a great tool to use, now I just didn't download it, I downloaded and then used it. I went for a walk for 39 minutes and covered 3kms at an average walking speed of 4.6km/h isn't that just the coolest little thing? Now I have to keep doing better and bettering(is this a word) my pace so the same figures don't show up again and I keep getting better.

The other cute little and very functional app I downloaded was a calorie counter app. "My Net Diary", with this little app you can keep track of your calorie intake for the day, it will even keep track of the calories eaten and the calories used, doesn't this keep you honest.

I will write here over the coming weeks about how they are both going.

Have a great day...

Tracie

Well this is really addictive. the motivation out there is just fantastic. Have been looking for a heart rate monitor at a reasonable price, this will help me get really pumped and know that I'm working in the zone and burning lots of calories and fat.

Have done the first preseason task and introduced myself in the forum and I also joined twitter. After new running shoes the next thing I might need to purchase is a camera with video capabilities then I might built up the courage to do a vlog.

Come on Sept 12...

Tracie

The Beginning

Today I took the big step of signing up for Michelle Bridges "12 week Body Transformation".

As Michelle says the first step is the hardest but I've done it.

I have been going to a dietitian for the last 2 years but I've lost the motivation and I think I just need something else to make the weight go down again.

Well here we go......................

The first step is to introduce myself on the forum guess I had better go and do that.

Tracie