A Little Piece Of Me...

Day 6;

So last night i was feeling a little low when i went to bed and i woke up this morning and felt even worse.. so i ended up staying in bed for most of the day and let myself sleep it off. It’s been a busy week for me and i’ve been exhausted from the amount of exercise i’ve been doing because my body isn’t used to it. So basically all i have eaten today is 4 slices of buttered toast with a cup of tea.

Tonight however i am feeling much better after having gone to soccer training from 7pm until 8:30pm because i have noticed that already after one week of all this extra exercise my fitness is starting to pick up! I breezed through the warm ups, i haven’t been using my puffer at all for asthma. And i’ve been lasting alot longer than usual in the drills. It was a really good training session, i’m so happy with it and proud of myself. I really enjoyed it and i even played better than usual in our end of training session half hour game because i have more energy left over.

AND tonight i came home and weighed myself just out of curiousity after the other night being slightly lighter. I AM 62.9 KILOS! HOORAY!

That’s finally 1 whole kilo in a span of 1 week! I even checked it 3 times and made sure the batteries were in properly because i couldn’t believe my eyes. I’m actually losing weight for the first time in i don’t know how long and that has been the highlight of my entire week and it definitely drastically improved my mood from earlier today.

Goes to show that hard work and dedication and CONSISTENCY pays off! Consistency is the big one, because before this week i had worked hard but i as never consistent and that was holding me back on getting the results i wanted.
So i’ll definitely be making sure i keep up with the exercise from now on and i’ll be making more of an effort from now on with my diet because that’s what’s going to allow even better weight loss results. They say 80% of weight loss happens in the kitchen by eating healthily and the other 20% is due to exercise.

I think i big part of keeping me motivated to exercise has also been that it’s alot more varied than i am used to so i’m not getting bored of it. I’ve got soccer back now, we’ve started our boxing/pt group sessions together and i still have the gym and i can do stuff at home and with friends and do the 1000 steps every weekend. So i’m actually quite enjoying it now, and by not having too many rest days in between i’m also finding that i’m less sore after my workouts and i’m able to push through the next day.

EEEK super dooper excited and happy!
I’m going to continue posting each day for the rest of this week and next and then i think i’m going to start doing weekly posts (and every other odd post if i feel like doing more in that week to update you on something) because it will give me more time to really focus on my goals and record things properly in my personal journal and have something more to post on here each time.

KEEP PUSHING and never give up and it will pay off! Good luck!
~ Dana

Keep Pushing! It’s so worth it

Keep Pushing! It’s so worth it

(Source: teenshealthandfitness, via tinyskinnylove)

Day 5; RESULTS?! :O
EEEEK i’m so excited… now i know i am most likely celebrating a little early because it may not actually be "real" results just yet but who cares GET EXCITED!
It’s possible.. i think i may be already starting to lose a teeny tiny bit of weight!

It’s now day 5 and i’ve been doing more exercise than usual, and eating better than usual.. still not the greatest i know but i’ve not had any sugary drinks like soft drink and i’m not having greasy yucky takeaway and i’ve been trying to stick to mainly green tea (no sugar and slightly healthier) instead of black with sugar and i’m drinking more water. That may not do much in a few weeks but all these little things will surely add up over time and help with my weight loss!

I weighed myself this morning after yet another workout this time with a friend.. and i have gone down .3kg. I’ll admit it’s not even half a kilo and it could just be water weight or less undigested food in my belly who knows but i’m just going to pretend it’s not because i’m excited! For so long i’ve not seen the numbers go down on the scale, they’ve only been creeping up and up so even this tiny little loss is exciting to me.

It’s definitely more motivation to keep going and hopefully see the numbers drop even further and get some proper obviously real results. As i said i started at about 63.9kg and today i’m 63.6kg, but i think although it’s not going to be visible to anyone else for quite a few kilos yet, i’m personally seeing small changes in the shape of my body, my thighs seem to be thinning out slightly and i have less *cringe* back fat under my bra line and my hips feel a little bit smaller. So hopefully by the end of next week i will have lost a kilo, and then hopefully it keeps going down by a minimum of .5kg each week after that! *fingers crossed*


So i don’t particularly care if it’s not real results but for now it’s making me get excited about the whole process and it’s keeping me motivated and that’s all that matters, so when i finally see some decent results i will be ecstatic! Wish me luck!
I’m finally starting to enjoy this healthy lifestyle thing ;)
Day 3 & 4 Plus a healthy little reminder;

Apologies in advance for a very quickly written entry because i’m about to head out, but i didn’t want to miss another entry!

So Day 3 i forgot to log my diet and i can’t remember everything I ate but I’m pretty sure it was something along these lines:

Breakfast - 2 Slices of Soy and Linseed toast with Strawberry Jam.
Snacks - 1 Apple
Lunch - Subway 6inch sub (Honey oat bread, chicken schnitzel, lettuce, tomato, carrot, cucumber, salt and pepper, mayo)
Dinner - Leftover roast veggies (Potato, Pumpkin, Carrot)
Snack - Pancakes

I also went back to the gym for the first time since before Christmas! :O Wayyy too long.
So this is what i did:
10 mins on the treadmill (interval mode)
5 mins on the bike
3 x 15 Leg Press machine ( 65 kilos)
3 x 15 Chest Press machine (14kg)
3 x 12 Leg Curl Machine? (hamstrings - 9kgs)
3 x 12 Seated Row machine (14kg)

Today (Day 4)

Breakfast - Left over Veggies (same as yesterday)
Lunch Pancakes
Dinner - 1 plain wrap and bowl of Nutrigrain

Very exciting stuff.. not lol. But it’s been a busy day and i haven’t prepared meals.. Shows you how much preparation really counts because it’s not looking too good the last two days diet wise so that definitely needs improvement!
Exercise is getting better though. I went to the 1000 steps this morning which was just short of 4km and we completed it in about an hour. And tonight i have just been to the soccer group boxing/training session. Boy was that intense! Super good though.

We started off with heel to butt kicks while running, hamstring stretches while walking and lifting up onto our toes with the opposite foot as a warm up. Then:
- Squats for 30 seconds with a 20 second hold (5 sets)
- Circuit of 10 shoulder presses (5kg weight), 10 tricep extensions (5kg weight), push ups (starting with 2, up by 2’s each set until we hit 10) and 40 reps of skipping
- 100 kicks each leg to our partners boxing pads
- Walking lunges up and back, snail creeps? (i’ve forgotten the name - but you have your arms in front holding you up with legs straight almost like downward facing dog and you creep your feet forward towards your hand keeping legs straight and then once you’re as close to your feet as possible you move your arms forward and then legs again etc.)
- 2 walking lunges, 2 squats, and a squat hold for 10 seconds (all with a 5kg weight)

So it was intense.. but i really enjoyed it, i’ll be fit in no time after all this!

REMINDER: Preparation is key!! Meal preps and planning exercise in advance helps.. i’ve found that out the hard way so i’ve done a little prep today for the rest of the weeks exercise and tomorrow i will be doing lots of food prep to fix the diet. Don’t be disheartened if you fall a little off track like this though, keep pushing, never give up and you’ll eventually reach your goals. Don’t wait until you’ve reached them to be proud of yourself either.. Be proud of every little step along the way!!

Anyway gotta run.. Thanks for reading, Will check in again tomorrow!
~ Dana

Day 2; and current measurements
Alright so i know it’s now 1:42am at the time of me starting this and it’s technically day 3 haha but i just wanted to pop in for a quick post about my second day before i go to bed.

So yesterday was fairly successful for me. I did my 3km treadmill walk with a bit of a jog here and there… was on the interval setting so i got in a few different speeds there. Didn’t end up doing any more of the bodyweight exercises but that’s ok, i did a few in the morning and i at least had a go on the treadmill and pushed myself to finish the 3 k’s so that’s good.

You know what they say… There’s no such thing as a bad workout.. ANYTHING is better than nothing. So i’m still proud of myself for doing that much because i despise cardio.

Diet wise i was actually pretty impressed with myself i think i controlled my junk food urges pretty well. This was my food intake for the day:

Breakfast 8am - 2 scrambled eggs and a green tea and 300ml of water
Snack 10am - 1 apple and the other 300ml of water
Lunch 12pm - 2 small/medium bowls of Rice Salad (Basmati rice, peas, corn, capsicum, spring onion and french salad dressing)
Dinner 6pm - Another bowl of Rice salad.

Soo that’s actually pretty healthy for me, could maybe be a little more exciting than that but i was happy to not have any real junk food meals in there! :D i was a little bit naughty and had a few salt and vinegar chips and some pizza shapes to snack on which i was trying not to do at all.. but i at least controlled myself and stopped after a few which is still a pretty good effort for me, and i was going to let myself have an apple pie and ice cream for dessert but i decided not to because i snuck some chips and biccies in there during the day.

Today.. diet and exercise hasn’t been as successful. I didn’t go for my walk today so i’ll be doing extra tomorrow. I find it tricky to actually make a routine because i work casual shifts so i don’t have a set work routine to work around it’s constantly changing. I’m sure i’ll figure it out though.. tomorrow i want to sit down and figure out a rough routine because i forgot to do that today.

Diet wise.. probably wasn’t totally horrible today but it definitely could have been a lot better. I didn’t stick to any times today i just kind of ate when it was convenient and i was hungry. And i got called into work early so i didn’t really get to prepare dinner and i got takeaway on my break instead because everything else was closed. Oh well, i at least opted for a water instead of soft drink and didn’t upsize my meal… that can be my cheat meal for the week so no more takeaway this weekend or next week.

Breakfast - a bowl of leftover rice salad
Snack - a small bowl of nutrigrain cereal
Lunch - small plate of roast veggies (potato, pumpkin, carrot) with peas, corn, and mash potato
Dinner - Red rooster (regular chilli aoili wrap meal - wrap and small chips with a water)
Plus another bottle of water at work and a cup of black tea with 2 sugars after.

Sooo that’s my first two days so far… not fantastic but also not horrible.. it’s still an improvement! Will do better tomorrow! :D Feeling pretty good about it all so far though.

And now for the my current body measurements:
Bust: 95cm
Waist: 92cm
Hips: 102cm
Thighs: 63cm
Upper Arms: 30cm
Calves: 37cm

Weight: 63.9kg
Height: 156cm

Will be keeping an eye on those measurements and will update you when i’ve seen any changes or felt better physically/emotionally etc :)

Check in again tomorrow, Goodnight!
- Dana xx
Day One;

I am feeling awesome already!

It’s amazing what waking up with a positive mindset and an attitude for gratitude can do for you. I woke up feeling energised and instantly happy. Pretty sure i even had a smile on my face!
*shock horror* Yep.. this “so not a morning person” girl woke up and had a smile on her face ready to start the day!

I allowed myself to lay there for 30mins to just relax a little and wake up properly since i’m not used to early mornings but then i jumped out of bed and started the day with 10 modified push ups and 10 crossover mountain climbers (5 each side). I don’t even know if that’s actually what they’re called but i’m going to roll with it. It’s when you start off in the push up position (so arms holding you up and legs stretched out behind you) then you jump your legs forwards but diagonally so they end up outside your left hand, then jump back again to centre and do the same again to the right hand side.

Safe to say that gave me even more of an energy boost with a little adrenaline/endorphine rush. So i made my way to the kitchen and cooked myself two scrambled eggs and made a nice hot cup of green tea.
I even washed the dishes straight after eating and made mum a cup of tea for when she got out of the shower… Mum would be impressed :P It’s a good start for lazy ol’ me!

Just wanted to make a quick post on my fantastic start to the day while i’m relaxing with my cuppa and then i’ll get straight onto the treadmill for a 3km walk and a few more body weight exercises :)

Today’s going to be a great day! How’s your day looking?

Getting back on track!
Today is the first day of the rest of my life!

Alright… so I’ve updated my “about me” section and I’m ready to go! I have posted on here before but i haven’t touched this blog for a long long time… I have had my ups and downs and I have finally decided once and for all that enough is enough!

I’m tired of starting over, I’m tired of being disappointed in myself. I don’t want to give the doubters the satisfaction of me failing! So I’m getting back on the horse for the last time because this is the time I succeed. Just you wait, watch me!

I’ve been to gym, I’ve done Yoga and Pilates and tried other classes at the gym. I’ve been for walks around the block but my problem has never been whether I am capable because I know I am. The problem is that I’m lazy, unmotivated, lack consistency and have zero self discipline.

BUT
I’ve got determination and persistence I’ll give myself that much.. because the amount of times i have slacked off, and binged, and cried and completely given up… I have ALWAYS tried again. That gives me the faith that eventually I will make it and eventually has finally arrived. So starting from tomorrow I will be more conscious of what, when and how much I eat. It may not be perfect just yet, but I aim to make as many healthy choices as I can throughout each day. With exercise, at the moment it’s a little hard to go back to the gym because I have had an infection on my leg for the past week that is only just starting to clear up so workouts won’t be full on for at least a couple of days. I will be however be doing what I can, little bits here and there while I’m stuck at home.

As of Sunday I’m hoping the infection will have cleared up enough to get back into it properly and I will be doing:
- The 1000 Steps every weekend
- a daily walk around the block
- the choice of a different workout session 3 times a week*
*(gym, yoga, boxing, etc.)
- also an added PT session when i can afford it
- soccer training every wednesday night
- soccer games every sunday when the season starts

Tomorrow I’ll be working out a little weekly timetable to see exactly where i will fit all these things in and I will be posting up a copy of it on my blog to keep a track of my progress.
I’ll also add all of my current measurements and (maybe) some “before” shots of what my body currently looks like if i’m feeling brave enough :p

This is the start of new habits on the road to a new me, and I’m excited to see the end results!

What are you doing to change your life?


Dana :)
losing-every-extra-pound:

Sexy Arms in 6 WeeksIf you’re just starting out, aim for two sets of 8 to 12 reps of the heaviest weight you can handle for each exercise. Looking for more of a challenge? Shoot for two sets of 15 to 25 reps per exercise.
Bent-Over Row Step IPrimary muscles worked: lats, back extensors, rhomboids, rear shoulders, biceps, core. Stand with a slight bend at the knees, holding the weights at your sides. Lean over, extending your chest while reaching your hips back. Allow your arms to hang straight down toward the floor with your palms facing your thighs.
Bent-Over Row Step II  Looking forward at the ground (not up), pull your elbows up and rotate your hands until your palms are nearly touching your upper rib cage and your elbows point toward the ceiling. Lower the weights to the starting position with control. Repeat.tip: Keep your belly button pulled in toward your spine to engage your core and protect your lower back.
Upright Row Step IPrimary muscles worked: shoulders, upper back, biceps.Stand with your feet shoulder-width apart with the weights hanging down in front of your body, their ends touching.Upright Row Step IIRaise your upper arms, leading with your elbows while bringing the weights up the front of your body as if you were tracing an imaginary midpoint, stopping when your elbows become level with your shoulders. Lower the weights back to the starting position.tip: Keep your chin up and your belly button tucked in.
Chest Press on Ball Step IPrimary muscles worked: chest, front of shoulders, triceps. Sit on a ball and walk out so that your head and shoulder blades are resting on the ball. Lift your hips by contracting your glute muscles to make a bridge. (Your feet should be shoulder-width apart and below your knees to give you stable support.)Chest Press on Ball Step II Bring the dumbbells to your shoulders. Then extend your arms over your chest and bring the dumbbells together to make a triangle over your chest. Lower the weights back to the starting position and repeat. tip: You will need to engage your core throughout the exercise to avoid falling off the ball.Overhead Press on Ball Step IPrimary muscles worked: shoulders, upper back, triceps. Sit on an exercise ball with your belly button pulled toward the spine. Hold the weights in front of your shoulders, your palms facing in.Overhead Press on Ball Step IIPush the weights up until your arms are extended. When your arms are extended, they should be slightly in front of you rather than directly overhead. Lower the weights to the starting position and repeat.tip: Keep your chin lifted slightly and your core stable.from this website

losing-every-extra-pound:

Sexy Arms in 6 Weeks
If you’re just starting out, aim for two sets of 8 to 12 reps of the heaviest weight you can handle for each exercise. Looking for more of a challenge? Shoot for two sets of 15 to 25 reps per exercise.

Bent-Over Row Step I
Primary muscles worked: lats, back extensors, rhomboids, rear shoulders, biceps, core. Stand with a slight bend at the knees, holding the weights at your sides. Lean over, extending your chest while reaching your hips back. Allow your arms to hang straight down toward the floor with your palms facing your thighs.

Bent-Over Row Step II  
Looking forward at the ground (not up), pull your elbows up and rotate your hands until your palms are nearly touching your upper rib cage and your elbows point toward the ceiling. Lower the weights to the starting position with control. Repeat.
tip: Keep your belly button pulled in toward your spine to engage your core and protect your lower back.

Upright Row Step I
Primary muscles worked: shoulders, upper back, biceps.
Stand with your feet shoulder-width apart with the weights hanging down in front of your body, their ends touching.

Upright Row Step II
Raise your upper arms, leading with your elbows while bringing the weights up the front of your body as if you were tracing an imaginary midpoint, stopping when your elbows become level with your shoulders. Lower the weights back to the starting position.
tip: Keep your chin up and your belly button tucked in.

Chest Press on Ball Step I
Primary muscles worked: chest, front of shoulders, triceps. Sit on a ball and walk out so that your head and shoulder blades are resting on the ball. Lift your hips by contracting your glute muscles to make a bridge. (Your feet should be shoulder-width apart and below your knees to give you stable support.)

Chest Press on Ball Step II 
Bring the dumbbells to your shoulders. Then extend your arms over your chest and bring the dumbbells together to make a triangle over your chest. Lower the weights back to the starting position and repeat. 
tip: You will need to engage your core throughout the exercise to avoid falling off the ball.

Overhead Press on Ball Step I
Primary muscles worked: shoulders, upper back, triceps. Sit on an exercise ball with your belly button pulled toward the spine. Hold the weights in front of your shoulders, your palms facing in.

Overhead Press on Ball Step II
Push the weights up until your arms are extended. When your arms are extended, they should be slightly in front of you rather than directly overhead. Lower the weights to the starting position and repeat.
tip: Keep your chin lifted slightly and your core stable.

from this website

LOVE! <3  :) Need to try all of these because i have an extremely terrible habit of eating out of boredom even if i am not hungry or worse… completely full! 

LOVE! <3  :) Need to try all of these because i have an extremely terrible habit of eating out of boredom even if i am not hungry or worse… completely full! 

(Source: runallyrun, via someday-i-will-be-skinny)

Far out.. i always knew eating healthy made more of a difference than just exercise but actually seeing it like this&#8230; WOW definitely focussing more on my diet now lol

Far out.. i always knew eating healthy made more of a difference than just exercise but actually seeing it like this… WOW definitely focussing more on my diet now lol

(Source: fitblr-beast, via someday-i-will-be-skinny)