Thursday 15th January 2015
B 8:30am Pullman Hotel Buffet: Bircher muesli w/ Greek yogurt, fruit (half a kiwi fruit, 3 strawberries, pineapple and rockmelon), a piece of rye toast w/ smoked salmon and two cups of Earl Grey tea w/ skim milk.
L 1pm a plum and salad (lettuce, tomatoes, capsicum, cucumber and avocado).
4:20pm FF
8mins elliptical.
Abs circuit x 3:
- 8 grasshoppers
- 10 burpees
- 1st set 40s plank, 2nd & 3rd sets 30s
- 40 bicycle crunches
- 30 Russian twists.
Hamstring curl 10kg 8, 15kg 3 x 6.
Squats superset w/ overhead BB press:
- squats warm up 20kg BB 8
- squats 35kg BB 2x 8, 20kg BB press 2 x 10
- squats 30kg BB 10, 20kg BB press 10.
Deadlifts 30kg BB 3 x 10.
Assisted chin blue band 2 x 8, 6.
KB circuit x 3:
- 5 push ups
- 5 rows each side 12kg
- 10 squat & press 10kg
- 10 KB swings 10kg.
Stretching and foam rolling.
6:15pm a Quest bar (cookies & cream).
D 7:30pm dad's crumbed lamb loin chops (2) w/ salad (lettuce, cucumber, capsicum, tomatoes and avocado). A kiwi fruit and a cup of Earl Grey w/ skim milk.
Friday 16th January 2015
B 6:30am two weet-bix w/ 200ml skim milk and a banana.
9:15am 25g almonds, a Quest bar (chocolate chip cookie dough) and a cup of English B'fast tea w/ lite milk.
12:30pm FF
20mins elliptical.
Squats, skipping, lunges, 2km row, step up to backwards lunge, TRX plank crunch.
L 2:30pm leftover pork soup and salad (cucumber, lettuce, capsicum, tomatoes). A mango, cherries (15) and a cup of Earl Grey w/ skim milk.
6pm 20g Carman's Fruit Free Muesli w/ 100ml skim milk, 90g Black Swan Greek Breakfast Yogurt and 25g Old Gold 45% dark chocolate.
D 8:30pm leftover Heinum chicken (1 wing) w/ white rice and Malaysian curry sauce. Steamed veggies (broccoli, carrots and zucchini) and paw paw.
Saturday 17th January 2015
B 6:30am two weet-bix w/ 200ml skim milk and two bananas.
9:30am 25g almonds, a Goodness Superfoods cereal bar and a cup of English B'fast tea w/ skim milk.
L 12:30pm leftover crumbed lamb loin chops (1) w/ salad (lettuce, tomatoes, cucumber and capsicum). 90g Black Swan Greek Breakfast Yogurt, cherries (12) and 25g Old Gold 45% dark chocolate.
2:30pm grapes and a piece of multigrain toast w/ peanut butter.
7pm 27g Nature's Way choc protein w/ water.
D 8pm homemade hokkein noodle stir-fry (beef, snow peas, broccoli, capsicum, carrots).
9pm a cup of Earl Grey w/ skim milk, 25g Old Gold 45% dark chocolate, a kiwi fruit and 90g Black Swan Greek Breakfast Yogurt.
Friday, 23 January 2015
Tuesday 13th January til Thursday 15th January I went on a little holiday getaway to the northern part of the Central Coast with Nikki, Nat, Lucy Baker & Lucy Liu. The Pullman Resort that we stayed at in Magenta Shores just down from The Entrance was just beautiful. We swam in the indoor & outdoor pools, used the little hotel gym, played tennis on the Wednesday and enjoyed a buffet breakfast every morning! The tennis had to be the highlight for me! Getting back onto the court after so long and realising that I could still hit a decent shot was awesome. I absolutely love being on the court. Nothing else bothers me when Im playing; I get to focus 100% on the sport I love.
Close seconds to the main highlight included the first morning that I got there, when we drove to the beaches a few km from our hotel. There was a beautiful coastal nature track that we followed for about half an hour, then we ventured down to the beach and walked in the beautiful sun and warm water. I just felt so happy on this trip because I really do love the coast & ocean. I may not be a confident swimmer at all but I love the peacefulness and calmness that comes with being around the ocean.
On the second day Nikki, Nat and myself were heading to the outdoor rock pools when we saw some guys heading somewhere with surfboards. We wondered where they'd be heading with surfboards since we weren't aware of any beaches right next to the resort! We walked about 400m down a dark sand track (burnt our feet!) that lead to a part of Tuggerah Beach! It was the most stunning view from the top of the beach since we were quite elevated. I'll never forget the colour of the water - the most stunning turquoise I've seen yet. We took many pictures with the views so we'd never forget it. I loved this trip and I love the nature & beauty of our very own Central Coast.
Close seconds to the main highlight included the first morning that I got there, when we drove to the beaches a few km from our hotel. There was a beautiful coastal nature track that we followed for about half an hour, then we ventured down to the beach and walked in the beautiful sun and warm water. I just felt so happy on this trip because I really do love the coast & ocean. I may not be a confident swimmer at all but I love the peacefulness and calmness that comes with being around the ocean.
On the second day Nikki, Nat and myself were heading to the outdoor rock pools when we saw some guys heading somewhere with surfboards. We wondered where they'd be heading with surfboards since we weren't aware of any beaches right next to the resort! We walked about 400m down a dark sand track (burnt our feet!) that lead to a part of Tuggerah Beach! It was the most stunning view from the top of the beach since we were quite elevated. I'll never forget the colour of the water - the most stunning turquoise I've seen yet. We took many pictures with the views so we'd never forget it. I loved this trip and I love the nature & beauty of our very own Central Coast.
Tuesday, 20 January 2015
Sunday 11th January 2015
B 9am two weet-bix w/ 200ml skim milk.
L 12pm leftover beef mince nepolitana and steamed veggies (2 florets of broccoli, carrots and zucchini). A pear.
3pm 25g almonds, a Goodness Superfoods cereal bar and a cup of English B'fast tea w/ lite milk.
D 6:30pm dad's steamed snapper (peanut oil sauce), a mussel and pork bone soup w/ white rice. 2/3 mango, grapes, a cup of Earl Grey w/ skim milk and 10g Lindt 70% dark chocolate.
9:30pm a piece of multigrain toast w/ peanut butter and 90g Black Swan Greek Breakfast Yogurt.
I try to see patterns in my eating in accordance to how I'm feeling and also how I look. Every 5-10 days I've noticed that I need to eat some kind of chocolate in a relatively large quantity in order to satisfy cravings. I'll first try to satisfy the craving with dark chocolate usually and try not to consume too much sugar. But sometimes it doesn't always work and I'll be reaching for more. This is when I must learn to do something that will help me to avoid overeating. If I let myself go here then I'll have a day or even a few where I'm eating anything & everything in sight, only damaging my progress and health. The positive side is that it is not nearly as bad as it used to be, and the amount that I eat is getting less each time. So with a few more months of conscious eating I'll hopefully be able to handle my cravings more.
Unfortunately on Monday 12th January 2015 I had chocolate for breakfast (dark, albeit) and this led to a day of careless eating.
But the best part about today was seeing the first trial of Fast4 Tennis with Federer and Hewitt along with other exhibition players!
I am always in awe when I see Federer play - he is such an amazing player and person. Mum, Richard and I were very lucky to be chosen to go along with Pa with the tickets he received from the staff at the hospital he volunteers at. I am very thankful to everyone!
B 9am two weet-bix w/ 200ml skim milk.
L 12pm leftover beef mince nepolitana and steamed veggies (2 florets of broccoli, carrots and zucchini). A pear.
3pm 25g almonds, a Goodness Superfoods cereal bar and a cup of English B'fast tea w/ lite milk.
D 6:30pm dad's steamed snapper (peanut oil sauce), a mussel and pork bone soup w/ white rice. 2/3 mango, grapes, a cup of Earl Grey w/ skim milk and 10g Lindt 70% dark chocolate.
9:30pm a piece of multigrain toast w/ peanut butter and 90g Black Swan Greek Breakfast Yogurt.
I try to see patterns in my eating in accordance to how I'm feeling and also how I look. Every 5-10 days I've noticed that I need to eat some kind of chocolate in a relatively large quantity in order to satisfy cravings. I'll first try to satisfy the craving with dark chocolate usually and try not to consume too much sugar. But sometimes it doesn't always work and I'll be reaching for more. This is when I must learn to do something that will help me to avoid overeating. If I let myself go here then I'll have a day or even a few where I'm eating anything & everything in sight, only damaging my progress and health. The positive side is that it is not nearly as bad as it used to be, and the amount that I eat is getting less each time. So with a few more months of conscious eating I'll hopefully be able to handle my cravings more.
Unfortunately on Monday 12th January 2015 I had chocolate for breakfast (dark, albeit) and this led to a day of careless eating.
But the best part about today was seeing the first trial of Fast4 Tennis with Federer and Hewitt along with other exhibition players!
I am always in awe when I see Federer play - he is such an amazing player and person. Mum, Richard and I were very lucky to be chosen to go along with Pa with the tickets he received from the staff at the hospital he volunteers at. I am very thankful to everyone!
Saturday, 10 January 2015
Saturday 10th January 2015
B 6:30am two weet-bix w/ 200ml skim milk.
9am 25g almonds, a Goodness Superfoods cereal bar and a small cup of English B’fast tea w/ lite milk.
L 1pm homemade beef mince nepolitana w/ steamed veggies (2 florets of broccoli, carrots and zucchini). Blueberries, a cup of Earl Grey w/ skim milk and 90g Black Swan Greek Breakfast Yogurt. 30g Lindt 70% dark chocolate.
4pm grapes, 25g Carman’s Fruit Free Muesli w/ 100ml skim milk and a Ferrero Rocher (12.5g).
7:30pm 10 push ups and 19mins skipping.
D 8pm beef mince nepolitana w/ steamed veggies (2 florets of broccoli, carrots and zucchini). A banana and 20g Lindt 70% dark chocolate.
B 6:30am two weet-bix w/ 200ml skim milk.
9am 25g almonds, a Goodness Superfoods cereal bar and a small cup of English B’fast tea w/ lite milk.
L 1pm homemade beef mince nepolitana w/ steamed veggies (2 florets of broccoli, carrots and zucchini). Blueberries, a cup of Earl Grey w/ skim milk and 90g Black Swan Greek Breakfast Yogurt. 30g Lindt 70% dark chocolate.
4pm grapes, 25g Carman’s Fruit Free Muesli w/ 100ml skim milk and a Ferrero Rocher (12.5g).
7:30pm 10 push ups and 19mins skipping.
D 8pm beef mince nepolitana w/ steamed veggies (2 florets of broccoli, carrots and zucchini). A banana and 20g Lindt 70% dark chocolate.
Thursday 8th January 2015
B 9:30am two weet-bix w/ 200ml skim milk, a banana and a cup of Earl Grey w/ skim milk.
L 12:30pm a piece of multigrain toast w/ avocado and grapes. Two boiled eggs and salad (lettuce, capsicum, snow peas and cucumber).
4pm cherries (9).
5:30pm FF
10mins AMT.
Circuits with Lyn including resistance band lunges/crawl, skipping, push ups & grasshoppers, med ball sit ups and squats.
Stretching.
D 7:30pm leftover chicken (4 winglets) corn soup w/ white rice and steamed veggies (2 florets of broccoli, zucchini and carrots). 2/3 mango and a cup of Earl Grey w/ skim milk.
Friday 9th January 2015
B 6:30am two weet-bix w/ 200ml skim milk and 95g Black Swan Greek Breakfast Yogurt.
9:30am 25g mixed nuts (cashews, walnuts, Brazil nuts and almonds), a Goodness Superfoods cereal bar and a small cup of English B'fast tea w/ lite milk.
L 1pm 95g Black Swan Greek Breakfast Yogurt, a mango and 20g Lindt 70% dark chocolate. Homemade sweet potato fries (olive oil, salt, pepper and rosemary) and a carrot. Blueberries and a cup of Earl Grey w/ skim milk.
D 6:30pm Greek restaurant: two pieces of salt & pepper squid and a chicken schnitzel burger on panini w/ rocket and mayo.
10:30pm a banana, 25g Carman’s Fruit Free Muesli w/ 100ml skim milk and 20g Lindt 70% dark chocolate.
B 9:30am two weet-bix w/ 200ml skim milk, a banana and a cup of Earl Grey w/ skim milk.
L 12:30pm a piece of multigrain toast w/ avocado and grapes. Two boiled eggs and salad (lettuce, capsicum, snow peas and cucumber).
4pm cherries (9).
5:30pm FF
10mins AMT.
Circuits with Lyn including resistance band lunges/crawl, skipping, push ups & grasshoppers, med ball sit ups and squats.
Stretching.
D 7:30pm leftover chicken (4 winglets) corn soup w/ white rice and steamed veggies (2 florets of broccoli, zucchini and carrots). 2/3 mango and a cup of Earl Grey w/ skim milk.
Friday 9th January 2015
B 6:30am two weet-bix w/ 200ml skim milk and 95g Black Swan Greek Breakfast Yogurt.
9:30am 25g mixed nuts (cashews, walnuts, Brazil nuts and almonds), a Goodness Superfoods cereal bar and a small cup of English B'fast tea w/ lite milk.
L 1pm 95g Black Swan Greek Breakfast Yogurt, a mango and 20g Lindt 70% dark chocolate. Homemade sweet potato fries (olive oil, salt, pepper and rosemary) and a carrot. Blueberries and a cup of Earl Grey w/ skim milk.
D 6:30pm Greek restaurant: two pieces of salt & pepper squid and a chicken schnitzel burger on panini w/ rocket and mayo.
10:30pm a banana, 25g Carman’s Fruit Free Muesli w/ 100ml skim milk and 20g Lindt 70% dark chocolate.
Tuesday 6th January 2015
B 9:30am two weet-bix w/ 200ml skim milk, a kiwi fruit and a cup of Earl Grey w/ skim milk.
L 12:15pm leftover pork soup w/ white rice and steamed veggies (zucchini and carrots). Strawberries (2), cherries (4) and blueberries.
2:30pm 25g Carman's Fruit Free Muesli w/ 100ml skim milk, 100g Black Swan Greek Breakfast Yogurt, a banana and a cup of Earl Grey w/ skim milk.
D 8pm grapes, 25g mixed nuts (almonds, walnuts, hazelnuts, cashews, pistachios) and a small cup of English B'fast tea w/ lite milk.
10:30pm 29g Nature's Way choc protein w/ water and 2/3 mango.
Wednesday 7th January 2015
B 8am two weet-bix w/ 200ml skim milk and a piece of multigrain toast w/ avocado.
10am FF
7mins elliptical.
Circuit x 3:
- 10 front squats 20kg DB
- 20 leg press 40kg
- 10 one arm DB clean and press 7kg
- 3 x 10s lower/hold pull up bar.
Circuit x 3:
- 10 side plank cable shoulder raise no weight
- 10 cable ab twists 9.6kg.
Circuit x 2:
- 6 30kg BB squat hold 3s & power up
- 6-8reps 20kg BB row & deadlift
- 5-6reps 15kg BB clean/snatch & front squat.
Stretching and foam rolling.
11:30am a Quest bar (double chocolate chunk).
L 2pm salad (cucumber, lettuce, tomato, capsicum, feta, pasta, roasted eggplant, carrots, sweet potato).
4pm 1/3 mango, blueberries, 25g Carman's Fruit Free Muesli w/ 100ml skim milk and 95g Black Swan Greek Breakfast Yogurt.
D 8pm dad's stir-fried rice noodles (egg and beef) w/ steamed veggies (3 florets of broccoli, zucchini and carrots).
10pm a cup of Earl Grey w/ skim milk and blueberries.
B 9:30am two weet-bix w/ 200ml skim milk, a kiwi fruit and a cup of Earl Grey w/ skim milk.
L 12:15pm leftover pork soup w/ white rice and steamed veggies (zucchini and carrots). Strawberries (2), cherries (4) and blueberries.
2:30pm 25g Carman's Fruit Free Muesli w/ 100ml skim milk, 100g Black Swan Greek Breakfast Yogurt, a banana and a cup of Earl Grey w/ skim milk.
D 8pm grapes, 25g mixed nuts (almonds, walnuts, hazelnuts, cashews, pistachios) and a small cup of English B'fast tea w/ lite milk.
10:30pm 29g Nature's Way choc protein w/ water and 2/3 mango.
Wednesday 7th January 2015
B 8am two weet-bix w/ 200ml skim milk and a piece of multigrain toast w/ avocado.
10am FF
7mins elliptical.
Circuit x 3:
- 10 front squats 20kg DB
- 20 leg press 40kg
- 10 one arm DB clean and press 7kg
- 3 x 10s lower/hold pull up bar.
Circuit x 3:
- 10 side plank cable shoulder raise no weight
- 10 cable ab twists 9.6kg.
Circuit x 2:
- 6 30kg BB squat hold 3s & power up
- 6-8reps 20kg BB row & deadlift
- 5-6reps 15kg BB clean/snatch & front squat.
Stretching and foam rolling.
11:30am a Quest bar (double chocolate chunk).
L 2pm salad (cucumber, lettuce, tomato, capsicum, feta, pasta, roasted eggplant, carrots, sweet potato).
4pm 1/3 mango, blueberries, 25g Carman's Fruit Free Muesli w/ 100ml skim milk and 95g Black Swan Greek Breakfast Yogurt.
D 8pm dad's stir-fried rice noodles (egg and beef) w/ steamed veggies (3 florets of broccoli, zucchini and carrots).
10pm a cup of Earl Grey w/ skim milk and blueberries.
Sunday 4th January 2015
B 6:30am two weet-bix w/ 200ml skim milk.
9am 25g mixed nuts (almonds, cashews, walnuts and Brazil nuts), grapes and a small cup of English B'fast tea w/ lite milk.
L 12:45pm a piece of multigrain toast w/ avocado and salad (cucumber, lettuce, capsicum and tomatoes). A mango.
3pm two cups of black tea w/ lite milk and a piece of Pa's homemade shortbread.
6pm 25g Carman's Fruit Free Muesli w/ 100ml skim milk, a nectarine and a banana.
D 7pm dad's pork soup and chicken corn soup w/ white rice and lettuce stir-fried in oyster sauce.
9pm strawberries (7) and cherries (18).
Monday 5th January 2015
B 9am two weet-bix w/ 200ml skim milk, a mango and a cup of Earl Grey w/ skim milk.
12pm 30g Nature's Way choc protein w/ water.
3pm 25g mixed nuts (Brazil nuts, cashews, almonds, walnuts), a nectarine and a small cup of English B'fast tea w/ lite milk.
5:30pm FF
15mins elliptical.
KB circuit x 4 (1st, 2nd and 3rd sets 12kg, 4th set 10kg):
- 5 push ups
- 5 bent over rows 12kg
- 10 squat press
- 10 KB swings.
KB circuit x 3:
- 10 squats 12kg
- 8 lunges each leg
- 10 front deadlifts 14kg
2km row.
D 8pm Aussie Bodies protein cookie. Dad's char siu BBQ chicken (4 winglets) w/ white rice, salad (cucumber, lettuce, capsicum, tomatoes) and steamed veggies (zucchini and carrots).
10pm strawberries (6), cherries (10) and blueberries.
B 6:30am two weet-bix w/ 200ml skim milk.
9am 25g mixed nuts (almonds, cashews, walnuts and Brazil nuts), grapes and a small cup of English B'fast tea w/ lite milk.
L 12:45pm a piece of multigrain toast w/ avocado and salad (cucumber, lettuce, capsicum and tomatoes). A mango.
3pm two cups of black tea w/ lite milk and a piece of Pa's homemade shortbread.
6pm 25g Carman's Fruit Free Muesli w/ 100ml skim milk, a nectarine and a banana.
D 7pm dad's pork soup and chicken corn soup w/ white rice and lettuce stir-fried in oyster sauce.
9pm strawberries (7) and cherries (18).
Monday 5th January 2015
B 9am two weet-bix w/ 200ml skim milk, a mango and a cup of Earl Grey w/ skim milk.
12pm 30g Nature's Way choc protein w/ water.
3pm 25g mixed nuts (Brazil nuts, cashews, almonds, walnuts), a nectarine and a small cup of English B'fast tea w/ lite milk.
5:30pm FF
15mins elliptical.
KB circuit x 4 (1st, 2nd and 3rd sets 12kg, 4th set 10kg):
- 5 push ups
- 5 bent over rows 12kg
- 10 squat press
- 10 KB swings.
KB circuit x 3:
- 10 squats 12kg
- 8 lunges each leg
- 10 front deadlifts 14kg
2km row.
D 8pm Aussie Bodies protein cookie. Dad's char siu BBQ chicken (4 winglets) w/ white rice, salad (cucumber, lettuce, capsicum, tomatoes) and steamed veggies (zucchini and carrots).
10pm strawberries (6), cherries (10) and blueberries.
Saturday 3rd January 2015
B 6am two weet-bix w/ 200ml skim milk and a banana.
9am 25g mixed nuts (Brazil nuts, cashews, almonds and walnuts) and a small cup of English B'fast tea w/ lite milk.
L 12:30pm leftover pork sausage, steamed veggies (4 florets of broccoli and carrots) and salad (cucumber, lettuce, capsicum and snow peas).
5pm FF
5mins elliptical.
Abs circuit x 3:
- 8 grasshoppers
- 10 burpees
- plank 1st set 40s, 2nd set 30s, 3rd set 20s
- 40 bicycle crunches
- 15 Russian twists 8kg KB.
Hamstring curls 10kg 8, 15kg 3 x 6.
Squats 20kg 8, 30kg 3 x 10.
Deadlifts 30kg 3 x 10.
Assisted pull ups blue band 3 x 10.
KB circuit x 3:
- 5 push ups
- 5 bent over rows 10kg
- 10 squat press 10kg
- 10 KB swings 1st and 2nd set 12kg, 3rd set 10kg.
6:30pm 30g Nature's Way choc protein w/ water and 20g Carman's Fruit Free Muesli w/ 100ml skim milk.
D 8pm dad's chicken corn soup w/ white rice and steamed veggies (zucchini and carrots).
9:30pm a mango.
B 6am two weet-bix w/ 200ml skim milk and a banana.
9am 25g mixed nuts (Brazil nuts, cashews, almonds and walnuts) and a small cup of English B'fast tea w/ lite milk.
L 12:30pm leftover pork sausage, steamed veggies (4 florets of broccoli and carrots) and salad (cucumber, lettuce, capsicum and snow peas).
5pm FF
5mins elliptical.
Abs circuit x 3:
- 8 grasshoppers
- 10 burpees
- plank 1st set 40s, 2nd set 30s, 3rd set 20s
- 40 bicycle crunches
- 15 Russian twists 8kg KB.
Hamstring curls 10kg 8, 15kg 3 x 6.
Squats 20kg 8, 30kg 3 x 10.
Deadlifts 30kg 3 x 10.
Assisted pull ups blue band 3 x 10.
KB circuit x 3:
- 5 push ups
- 5 bent over rows 10kg
- 10 squat press 10kg
- 10 KB swings 1st and 2nd set 12kg, 3rd set 10kg.
6:30pm 30g Nature's Way choc protein w/ water and 20g Carman's Fruit Free Muesli w/ 100ml skim milk.
D 8pm dad's chicken corn soup w/ white rice and steamed veggies (zucchini and carrots).
9:30pm a mango.
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