Reply to a 'weekend binge' post

I just thought I'd keep this for future use because to me, a lot of this makes sense. It may sound like I'm condoning weekend over-eating, but it's really not that at all. Perhaps I wasn't succinct enough - but I'm such a passionate believer in 'mindset' being the root of so much of our behaviour, and for somebody who really 'seriously' overeats at weekends and diets the rest of the week (never ideal but it's vital to take these things one step at a time) I think that taking the stress out of a situation is key. So somebody asked a question on a weight loss site about over-eating at weekends and this was my reply .... I had a few lightbulb moments while typing it, which is why I've kept it for future reference:



I think part of the reason we (note, I say 'we' because I'm sure there are plenty of us lol) binge for the weekend is because we put ourselves under so much stress during the week - and socially, in our world, we've been brought up in a mental 'cycle' that weekends are for pigging out!! The whole Sunday lunch/dinner thing .... the Friday/Saturday night dinner and pub (or even no dinner just pub???) culture ... has tuned our brains into that cycle. Just like animals hibernate and their little brains know when to wake them up again, it's the same thing with us. Our brains are wired - with environmental health, of course - to work for 5 days and then let rip for the next 2!!!! Unfortunately, that's the way our culture works, with a few exceptions here and there - and I really believe that's why we have so much trouble at weekends! 


My own solution? Not to stress over it so much. I think that we stress so much that on Monday we're already thinking about what to do to make up for NEXT SATURDAY!! The binges would be a lot less if we gave ourselves PERMISSION to relax for that day. Instead of trying to think 'Oh, this is so so bad, I'm eating too much, I'm going to be paying for it all week' .... which leads automatically to 'Oh well, I've done it now so I might as well go for it bigtime and deal with it tomorrow!' ........  


If we give ourselves permission to relax and not count calories for one day a week I'm willing to bet we wouldn't eat half as much!! And it would be guilt-free, too! Put a bucket of biscuits in front of a child and tell him he shouldn't eat any (but not that he can't!)...................... and he's going to go nuts in half an hour and start stuffing down as many of them as he can!!  Put the same bucket in front of the child and tell him they'll be there all day and he can have as many as he wants - and chances are he'll have a couple, then go and play, come back in an hour and have another ...................  


So, my long-winded rambly answer to your question comes down to this:  stop feeling guilty about the weekend, stop 'dreading' the damage that hasn't yet happened but you've already convinced yourself that it will (!), give yourself a day 'off' on Saturday or Sunday - and I bet you'll eat half as much when you know you have full permission to eat anything and everything you want!


Less stressing, more living! 

Afraid of jinxing it ...

I'm almost afraid to type but days like this, well, they just have to be recorded, so here goes ...

I think my 'mood' changed two days ago, when I did the Blogger Challenge Week 2 and actively participated in the task I so often ask my clients to undertake - re-writing negatives and giving everything a positive slant. Well, I did it - and even if I say so myself, it appears to have worked. I really AM feeling more positive - and that has translated into positive action and behaviour, so Hurrah! This was reinforced last night, when I went to a wonderful Girlies Only Evening at a friend's house. We had to wear the 'colour' we thought we were as a person - and it was fascinating. We then had a ritual burning of negative thoughts (from paper onto a fire, which transformed them!). Then, to top off the evening, there was a penny wishing well - and yes, I used up quite a few pennies!! LOL

This morning, I got up early and it's been wonderful. The weather is like springtime - beautiful blue skies and temperatures to match - glorious. I left for my pre-circuit training run. I'd planned a tentative 10k - keeping my knees firmly in mind - and the words of my acupuncturist ... to run 'in my body', i.e. listen and walk when required! Well, I astounded myself. I enjoyed a leisurely run with NO KNEE TROUBLE - for all of 11 and a half kilometres!!!! I am so happy I can't contain myself. I listened very carefully to my knees throughout but there were also sections of my run when I didn't think about my knees at all, and I was in pure Heaven!!! Oh, the joy of running pain free again. I'm so excited - but now it's crunchtime and I have to be extra extra careful this week not to get over-enthusiastic and overdo it. Gently, gently ... I can live on that 'run' for a couple of days at least ... Tomorrow? SMS in the gym and I will be rowing and spinning.

And of course, I can't NOT mention one of those circuit training sessions that just worked a dream. Six clients and it all just flowed. Of course, circuits generally flow - but some plans definitely flow better than others and this morning's session was smooth, smooth and they smashed it.

Almost forgot to mention that when I arrived back from my run, I did a quick skipping/burpee blast - just to boost my heart rate ... 50 skips/10 burpees/50 skips/9 burpees/50 skips/8 burpees ...... etc. It was short, sweet and the perfect end to my run.

Afterwards? A lovely cuppa on the seafront with my husband and eldest daughter - followed by an amazing breakthrough with my little girl, who conquered her massive fear of going to the shop on her own. She went all the way to Waterstones bookstore, bought herself a new book - and came all the way home! I am SO proud of her.

And ... and ... and ... yeah, I'm not finished! Incredible, huh? My wonderful friend Karla actually baked me some Lamingtons - yum! yum! yum!  I'd never heard of them before, until two of my Aussie friends suggested I should try them when I was really 'down' the other day. I admitted I hadn't a clue what they were talking about .... and Hey Presto! There they were today - all for me!!

Quick 12wbt NOTE:  Did I EAT THE LAMINGTONS?  Noooooooooooooooo!! I gave them to the kids for snack and yes, of course I had a small piece to taste. Wow! Yummy!

Now ....... how to make sure that the entire week ahead remains as positive and wonderful as today ...... BRING IT ON!! xx

Blogger Challenge - Week 2

Thanks to 12wbt I've decided to give myself a whopping big dose of my own medicine. Many of my clients are sad, depressed, fed up with how they look/feel/think. While I'm listening to them pouring out their thoughts I make a note of them and later I email them with a summary of what's they've told me, more or less in their own words. I ask them to do a simple exercise ... to rewrite the whole paragraph without using 'not' or n't (LOL - yes, I've cottoned on to the cheating!!). In honour of this week's challenge, well, here it is ... my OWN medicine. Time to take a few minutes to spend on 'me'. This is what I need to do ... to allow myself time to concentrate on myself a little. I'm taking up 'me-time'! I'm also thrilled to be back rowing again. I haven't belonged to a gym in a couple of years, but 12wbt suddenly gave me the urge to get back in there - mostly so I could use the erg (rower). I'm really happy to be able to use that evil machine once more. And for the next 12 weeks, I'm also going to give myself the gift of attempting to be proud of myself once in a while for little achievements. 

Now ..... the medicine:

MY OWN MEDICINE - PART 1 : How I'm feeling (the negatives):

This last week couldn't have been worse. It started off relatively stressy and the stress continued to rise and rise. I've felt bitter and angry and downright sorry for myself. In retrospect, I think I could've given any teenager a run for their money with the number of tantrums and tears. I haven't felt like that for a long time. It eats me up inside and I can't do anything about it other than wait it out. I was so excited about 12wbt. I couldn't wait for it to start ... and then I found I couldn't concentrate on it or give it the attention it deserved. Nothing was going right. My February budget ran out. I have NO money - and 6 people to feed. My daughter's shoes have holes in them and it breaks my heart not to be able to buy her new ones. My dog is dying and I can't afford to take her to the vet! Yep! I'm not used to it and it tears me apart. Roll on March! My nutrition has been fine apart from the weekend. I shouldn't have had wine and a second helping of dessert at my brother's house - but nothing was going to stop me. One blow-out - and then my first weigh-in I put on weight. I can't really see how I deserve that, but it happened. There's just no escape sometimes and I can't see the wood for the trees. I hate being 'down' and I don't often feel sorry for myself, so apologies to anyone who's reading this. I hope you've rolled your eyes, given up and gone and made a cup of coffee. There's nothing worse than reading other people's drivel ... which is why I don't do this - ever!! But I promised I'd do what I get my clients to do, so ... now I'm going to turn this around. I have to! I haven't done very well today and it's only 10 a.m. My breakfast is too high in calories so lunch isn't going to consist of much - and let's not mention the dreaded Pilates at 2 p.m. - if I haven't shot myself before then at the very thought of it (just kidding)! 

PART II - MY OWN MEDICINE - A GIFT TO MYSELF (the rewrite):

This last week has been a real challenge. It started off relatively stressy and the stress continued to rise and rise. I've felt bitter and angry and downright sorry for myself. In retrospect, I think I could've given any teenager a run for their money with the number of tantrums and tears. It's been a long time since I felt like that. It eats me up inside because I'm generally such a positive person, but my positive nature tends to help me in these circumstances because I find it so difficult to sit around simply riding out the storm. I have to do something! I was so excited about 12wbt. I was chomping at the bit, waiting for it to start ... and when life throws a curve-ball and distracts me from my main focus, I tumble - because I'm a firm believer that you give everything 200% and anything less is unacceptable, so I was miserable because 12wbt needed all my concentration and deserved every bit of attention, but LIFE was screaming from elsewhere and pulling me away! It's challenging, to say the least, when everything cosy and wonderful starts to go pear-shaped. My February budget ran out. Trying to feed 6 people on zero pounds has been a real lesson in financing - but hey! I've done it so far ... and only 4 more days to go until I can breathe again (if shallowly) ... and the kids are still healthy and smiling and loving my inventiveness!!! That's got to be good, right? My daughter's shoes have holes in them and it breaks my heart to tell her she'll have to wait another couple of weeks for new ones, but this is a good lesson for her! It's got to be positive to learn that the best things in life are those things you have to wait for - even if it's a pair of shoes! I think perhaps this week is teaching her valuable lessons - that money trees lose their leaves sometimes, too - and need rain to be able to grow again! (excuse the crap analogy, but actually, I think that works quite nicely lol). My dog is dying and the vet will have to wait! This is difficult, because she's given us only the most wonderful gift of unconditional love and loyalty and I wonder what this lesson is? I need the lessons, perhaps, but Misty? All I can think is that if she passes away in the next week, then it was meant to be - and she's surrounded by a family who adores her and it will be peaceful. Perhaps it's her time, after all. Roll on March! Now, back to 12wbt ... My nutrition has been fine apart from the weekend. Should I have had wine and a second helping of dessert at my brother's house? I think that as long as I remain completely accountable for it, then why not? I suppose what's wrong with that is that I'm regretting it, so next time - wine and dessert, OK, but without regret. Accountability. Action. Guilt-FREE! Life will happen. One blow-out, however, affected my first weigh-in. I put on weight and felt rubbish, but - as I've said above - it's all about accountability. Moving forwards. Let's do it! There is ALWAYS an escape route. Sometimes it's just difficult to see the wood for the trees, but the sun still shines in the densest of woods, and rain still falls to enable growth.


I hate being 'down' and feeling sorry for myself, so apologies to anyone who's reading this because it IS unlike me. I hope you've rolled your eyes, given up and gone and made a cup of coffee. But perhaps you've got something from this, too. Perhaps you'll also see how your thoughts, feeling and actions affect the thoughts, feelings and actions of everyone around you. This is why I really avoid admitting negativity - because I need people around me to be cheerful and happy. Life is often uncooperative, but I feel that if I'm smiling, at the very least, somebody  somewhere will smile with me. 'Drivel' is a harsh word, perhaps, for an outpouring of stress and tantrums - but maybe that's a good way of looking at it. It makes it less perfect and it makes it more trivial. I like the idea of turning stress and problems into trivia. Wait! Did I say 'problems'? I meant 'challenges'! Yes, that's it! So, you see  ... I promised I'd do what I get my clients to do, so ... and I did - and I've turned everything around. It works! It's now 11.23 and things are looking a lot brighter than they were at 10 a.m., even though my breakfast calories were a bit on the high side! Lunch will have to be light, yes, but that simply means I need to think carefully about the calories and what I'm putting on my plate - it can still be a large portion, so long as it's the right kind of food! Another learning experience. But ohhhhhhhhhh a stumbling block called Pilates! How can I write something positive about Pilates? I would rather have that bullet in the head. But hang on! The sooner I get there, the sooner it'll be over, right? And it IS helping my knees, even if it's killing me brain cell by little brain cell LOL There are, after all, worse things than Pilates. Just imagine DOUBLE PILATES!!!!! :)


For anyone who listened/read/heard .... THANK YOU! But regardless, thank you to Whirlsie of http://nutritionally-yours.blogspot.com/ for this challenge - and for, in effect, giving me this gift.

Weighing up what's done and what's coming!

It's been a PSYCHO-BATTLE week! That's what I call it, anyway - a constant stream of wars going on in my head, and unfortunately my head has not been preoccupied with worries about which yogurt to choose or whether or not to eat a banana. God, I wish it was that simple.

800g UP this morning. 'Pissed off' is the politest way I can think of to express how I felt, but note that I've used that verb in the past tense - 'felt' rather than 'feel'. I'm still fighting. I haven't thrown in the towel - and I'm actually very proud of myself for that. I spent a couple of hours sifting through all the excuses I can think of for my weight gain. Yes - Saturday was tricky - but I was kickboxing all day on a course, so I figured the poor nutrition would be somewhat offset by being on my feet and moving for eight hours straight. Sunday was troublesome. I blew it at my brother's house and ate for 3 (possibly even 4). And yes, there was wine involved, too. But overeating on occasion is going to happen (I'm not going to pretend it's not) ... and I was right back on track Monday and Tuesday so although I expected not to lose, I thought 800g was rather on the steep side!!

However, it's done, it's logged and I am accountable - for whatever reason. I have another few thoughts ... that perhaps it wasn't all to do with one nutritional blow-out. This week has been super super stressful - and I'm talking serious stress! I'm sitting here wondering how the hell I'm going to feed my kids for the next 6 days and it's no fun - the kind of challenge I can do without! Stress, I know, releases cortisol, which inhibits fat loss - and that could definitely be working against me right now. And a couple of hours ago, I think I had confirmation of TOTEFMOS (that's menopause-speak for Time Of The Every Few Months Or So) - which would also explain water retention and bloating.

So ..... guess what! I'm over it! Losers complain, winners train, right? I'm going to stand by that. It's my new motto for this week. I'm already proud of myself for not sobbing into a chocolate doughnut after weigh-in this morning. Instead, I had a squeaky clean breakfast and I've had a squeaky clean lunch - and in between those two I trained a client and then did the running workout outdoors to de-stress - 30 minute jog followed by 20 minutes of intervals 30 sec sprint, 30 sec recover. I actually LAUGHED on my way back to the car .... because for once the only whinge I had was with my hamstrings and not my knees!! Boy, that felt good!!

And you know what else felt good? All the support I've been getting from the 12wbt forums at www.12wbt.com  AND from the wonderful people in the two 12wbt Facebook groups I belong to AND the 12wbt ladies and gents on www.myfitnesspal.com. Thank you so SO much! You are truly amazing!

What's coming next? Squeaky-clean eating and lots of calorie-burning. And I think there'll be quite a lot of writing going on this week - it helps me sort my head out. And plenty of running .... which is how I de-stress.
Thanks for listening! Ever onwards ...

Blogger Challenge - ABOUT ME!

1. Tell us a little bit about yourself.  What makes you, you?

Here we go, then ... I'm closing in on the big FIVE-OH - or is it closing in on me? I'm a mum of four amazing kids who make me proud and make me smile every single day. My favourite sports are running and kickboxing. I refuse to let age stop me doing anything, although my knees are not in agreement at all. AT ALL!!! I'm a PT, I adore my job, I'm passionate about what I do and I think/hope/have been told that I am motivating and, it seems, extremely persuasive. In short, I'm a persuasive and extremely stubborn cow who still thinks she's 30!

1. Why did you decide to do the 12WBT?

I joined 12wbt to allow myself to be pushed and helped towards some of my own goals. I spend my working hours looking after everybody else and their goals, while my dreams of hitting new numbers on the scales, getting fitter, getting stronger ... were constantly being pushed to the bottom of the priority list. 12wbt brought my goals much higher up on the list where they're now written in red ink and very visible.

1. What are you hoping to achieve through the program?

I want to feel proud of myself for seeing something through to completion. I want to feel fitter, stronger, proud of the way I eat and the way I see myself. I want to be able to give myself permission to feel good about myself - rather than expending all my energy on everybody else. Most of all, I just want the push to spend some time on myself and my own goals.

1. Why have you decided to blog about the 12WBT? What will be the main focus (eg, food, exercise, a bit of everything?)

Blogging helps me consolidate what I'm learning and it gives me a feeling of achievement. As long as I'm blogging I know I'm making progress. Mostly, I blog about training, my training goals and focus and what I'm learning along the way. Occasionally, I hope to be able to help some people out with some more targetted blogs, too - like my recent Beginner's Guide to the Rowing Machine blog, requested by someone on the forum. If I can help anybody anywhere along the way, my job is done!

1. How will you be exercising this round? Gym, home, outdoors or a mixture?

I'm a huge fan of outdoor exercise and I train my clients exclusively outdoors. I find it more creative and vitally important to re-learn how to love Nature and work with Her. I'll be combining my training with plenty of outdoor workouts, long-distance running and some regular gym sessions, which are currently vital while I strengthen my knees again.

1. What is your greatest strength that will help you?

When I set my mind to something, nothing will stop me. I hope this is going to help me see the programme through all the way to the end.

1. What are you afraid of?

The Finish Line. I get to within yards/metres of my finish lines and I turn tail and run back the way I came. I have a pathological fear of finishing. I think it stems from my mother teaching me to never try and be really good at one thing - just be happy with being reasonably good at lots of things. I've been fighting this psychological battle for years and am getting stronger and better at winning. I am VERY competitive, which is a good thing. It's just a matter of not bottling it in the last 500m.

1. What are you looking forward to the most over the next 12 weeks?

I am really looking forward to finishing every workout knowing I've done a good job, worked to max potential and taken a step closer to my goals. I've got some major goals in the next few months and this programme will, I know, play a big part in my success or downright failure in these events. I can't wait to feel the buzz of great nutrition, to welcome DOMS and to glow with a secret inner pride that comes from reaching for dreams.

1. What is your downfall? Food? Exercise? How will you overcome this?

My exercise is great until I spot that Finish Line Flag, so I need to watch out for that ---- but that's not going to be a problem this time round, is it? IS IT?? 

Food will be my downfall from time to time. I've got my red flag days clearly posted, but I can tell you now my target will have to be to work around them, because they WILL win. My goal will be to stop one red flag day turning into 5. That achievement in itself will make me happy. Same with red flag weekends. I need to make sure they don't flow into the following week! I don't have too many of them, so I am not going to stress and feel guilty over them. Portion sizes tend to be a problem for me - particularly in the evening. I aim to cook only what I'm about to eat and no more, so cooking meals to put in the fridge for lunch the following day will not be an option (basically, they won't make it to the fridge!!). 

1. If you had to pick one word to motivate you over the next 12 weeks, what would you choose?

FINISH!

First SSS or, in my case, SMS!

I've been hearing a lot about the SSS and was dreading it coming along but instead of coming up with excuses to skip the first one due to a whole load of commitments that made training time too short .... I promised myself it'd just have to wait until Monday and I'd do it today! Erm ..... good and bad things going on ...

I had a nightmare weekend, packed full of Red Flags and the final score was AMANDA 0; RED FLAGS 25 ... or something similar (although if the flags had won by 25 cals I'd be dancing right now! Unfortunately, that wasn't the case!

After a blow-out yesterday (Sunday), I was of course sluggish and grumpy this morning as result of lack of real nutrition so I definitely didn't feel like going to the gym, but I'm chuffed enough that I sucked it up and trundled (rather than jogged lol) there with my SSS workout notes well in hand.

How did it go? It was interesting, although not quite the results I expected. At least now, though, I know what to expect. I was quite excited about reaching 1000 calorie burn, but never made it. Of course, once I got home, I saw Mish's video saying it was quite OK to add on cardio at the end to make up the calorie-burn!! At least that helped me not feel like a complete failure (I thought I probably hadn't worked hard enough or something)! So now I know that everyone is not expected to burn 1000 cals doing the double circuits. Lesson No. 1.  Yes, I'd thought of doing some more cardio, but to be honest I just didn't have the time.

The time thing was another lesson I learned today. It took me 2 hours to do the SSS and it shouldn't have taken so long. I think this was why I didn't burn quite as many calories as I'd hoped - because I had so many enforced breaks as I waited for gym machines to become free and/or it took me extra time to reset weights.

So this first big sesh was interesting in terms of learning, too!! Now I know how to organise myself better for future big sessions:

1.  Type out the workout with alternative sequences and/or exercises so that at no point will I need to stand still waiting for machines to come free
2.  Leave plenty of time to burn the extra cals on cardio machines at the end
3.  Just go for it and make sure there's nothing left at the end

You are stronger than you think!

Oh yes! I'm learning. Slowly. And it's good that the learning process is already starting in Week One. I have got to start believing in myself and trusting that I'm capable of anything I put my mind to. It's just about getting that mindset in the right place, isn't it?

I'd a fantastic session in the gym this morning. I was really looking forward to some cardio. I did the outdoor strength workout on Tuesday and then did something silly with my knee that evening, so rather than take backward steps and re-injure myself (just when my recovery is going so well), I decided to cancel yesterday's workout and rest up (mostly, anyway, I did go to karate!).

I was a little nervous starting out this morning - fear of failure kicked in early, together with the fear of my knee not allowing me to do the workout I wanted. I warmed up on the x-trainer for 10 mins rather than 5 - just to give my joints the best possible chance. Then it was crunch time. 15 mins steady state jog? I haven't done that since January when I destroyed both my knees. I've been building up slowly and ever so carefully so this was a real test - and quite nerve-wracking. I was slightly conscious of my right ITB niggling - but it only made me thoroughly aware of my foot strike and what I was doing. Once I corrected that, everything else seemed to fall into place. Hurrah!

Steady state done, it was time for interval hill-running. So here's where I bottled it! I really didn't believe either me OR my knees would like this, so I opted for the Intermediate level - which I did - and far too easily. THERE IT IS!! THE LIGHTBULB MOMENT!! Stop being afraid of failure and trust yourself more!!!

So I did! I cranked it up and did 2 more sets of the top level intervals. Final 30 secs in each one hurt, but it felt GOOD GOOD GOOD. That was the day's highlight.

On to rower, then to bike. I hate the bike so always avoid it at the gym - therefore I had no idea what level to put it at. I opted for Level 8 as I had no idea what was going to happen on the hills. Turns out it was much too easy. Repeating this session next week ....

GOALS:  3 x top level hill-runs + Level 12 bike.

The learning commences/continues ...

INDOOR ROWING - HOW TO AND HOW NOT TO!

I started to explain to somebody on FB why the majority of people who try the rowing machine end up with either backache or disappointment because they're not getting a great workout. The post was starting to get far too long, so for any indoor rowing wannabees ............... let's start showing those guys at the gym how to use this machine as it's supposed to be used!! (p.s. I've done competitive indoor rowing so I'm not making it up - honest! lol)

THE ABSOLUTE DONTS!!

• Grab the handles and pull!
• Leave the damper at 10 because that's where everyone else has it and it makes for a harder workout (WRONG!)
• Pull!
• Pull!
• Pull!

Excellent! Well, now we've got that sorted ...

THE HOW TO ...

• Get your hands on that damper and put it at a max of 5 (ladies) or 6 (gents). NOBODY who knows anything about rowing - world champions included - would be seen dead rowing with the damper at 10! When you see this at the gym, you can write them off as knowing nothing about rowing lol  Yes, it has its uses, but not for a cardio workout! The '10' is very sport-specific and specialised. Ignore!
• Adjust your feet to the right foot size - you want the strap to come more or less across the centre of your foot.
• Press Menu and then Just Row

THE ACTION ...

• Mantra for beginners:  Legs, Arms, Arms, Legs (repeat as necessary)
• Bent legs with bum as close to calves as poss. and calves 90 deg. angle (try not to let knees over toes but really get bum as close as possible every time)
• Lift the handle. Arms straight out OVER/TO THE OUTSIDE of knees. Don't pull! Let the resistance take your arms forward as close to the front of the rower as you can - really full stretch.
• HERE'S WHERE THE BACK ACHE IS CAUSED:  This comes from pulling on the handles to straighten up and then slide your legs back. What can I say? No, No, No, No, No! Forget your arms. Pull your core in hard and push with your legs. Your arms do nothing other than follow your legs.
• Straighten legs but don't lock knees completely
• Once legs are completely straight, then and only then do you finish the move by pulling the handle back, elbows IN - as close to the body as possible and the handle should finish stomach or lower chest height, no higher!! (UNDER your boobs, ladies)! 
• Immediately allow the handle to start returning to the start position. NOW watch the line between the handle and Start position. Look at the cable! It should form a lovely straight line and you maintain that straight line all the way back to the beginning. Absolutely NO waving up and down, jumping over knees and down to the bar - none of that! One smooth lovely movement - hands stay level the whole time
• The trick?? Your legs do not move until your hands have passed the level of your knees. As soon as your hands are past your knees, your knees bend and you breathe out and come back to start position, stretching all the way forwards and ready to push with your legs again.
• Rowing is ALL LEGS!! So you see? Push with legs, finish stroke with little pull, arms come straight back past knees, knees bend and legs return to start! No jumping, no waving, absolutely NO up and down movement. It should feel smooth and easy. Start REALLY slowly. I ALWAYS start in very slow time, concentrating on those 4 movements until they come naturally. Then I start speeding up.

WHAT TO LOOK AT ON THE SCREEN!

Just the basics:  Go to MENU and then JUST ROW.  What you see depends on what the person before you was doing. Push the CHANGE button at the bottom to simply alter what you see. You want to keep an eye on only a few things. 

1. The timer (obvious) - it's placement on the screen depends on what workout you're doing!
2. The splits: This is one of the two most important numbers. Look for the numbers in the box that has /500 in the bottom. This is the number you need to record EVERY TIME you row. Watch what it does. The harder you row, the lower this number will be. In Mish's rowing instructions she wants you to keep this number between 2 and 2.30. What does it mean? This is how long it would take you to row 500m at your current speed. Watch this box like a hawk!
3. spm: The second most important in terms of rowing technique and a great way of doing intervals without hassle!! 'spm' means Strokes Per Minute! What it says on the box .... the faster you row, the higher the number. 

I suggest you forget all the other numbers for now - they're irrelevant for general workouts.

SUGGESTED INDOOR ROWING WORKOUTS

1. Follow what Mish says - 5 minutes but now you know how to watch those 2:00/2:30 splits, right?
2. Mish's intervals ... follow the programme - exactly what Mish wants you to do. However, where Mish says go hard for 60 secs, easy 60 secs etc. there are a few ways of doing this ... For those 'hard' minutes, watch the splits for your first one (go really hard) - then keep as close to this as possible for every other 'hard' interval and if you don't match it on the last one, it's 50 burpees!!! Yep! Really! lol  The other thing you can do is play with the spm. Your 'hard' minute should be consistently above 30 or 35 spm and if you do this you can ignore all the other numbers on the board. Make sure you don't start using your back and your arms once you start getting tired. Slow down, correct your technique and the numbers will improve, too. Technique is everything.

THE FINAL READING:  It's worth getting into the habit of doing this because it's the only way you can really see your progress!! Once you're finished, take feet out of straps and come to screen. Press MENU. Then look at the buttons on the right of the screen. Press the bottom right button, then the one above it, then the one above that!! You will now see a link to the summary of your workout results. It'll already be highlighted so press the little button with the magnifying glass to the right of your screen and you will see your details results. Record them - particularly the top line, but if you have time, the others as well. Quickest way to do this is take a photo on your phone. Can you work out what the numbers are? Post a pic on FB or message me and I'll show you!! When you've done it once you'll know what to look for next time.

So ................ what are you waiting for? Go and ROW!! Go and row CORRECTLY - and you won't believe how many calories you're going to burn!! Let me know if you want a few killer calorie-burning workouts to help with SSS which will fit in perfectly with 12wbt.

Hope this helps somebody.

First Fitness Test + Workout ... A lesson in BELIEF!

I never believe in myself enough! Today was further proof of that, but the wonderful thing about being on 12wbt is that this is MY journey and instead of having my lack of self-belief thrown at me by friends bored of saying 'I could've told you that ....', I've been able to quietly smile and assess what I've done and what I've learned and simply gloat a little in my own small world and that, for me, is HEAVEN!! I'm really thrilled with what I've done today - and yes, I'm feeling proud and I can admit to that here in Ether-ville and celebrate in words alongside the other thousands of 12wbt-ers around the globe - and it feels amazing to be on MY journey just for a change, instead of on the bandwagon of all my wonderful clients. Of course, I don't begrudge my clients one single second of my time - but it's fabulously incredibly bloody marvellous to have found 12wbt and to be taking my own path down the fitness road.

So - what am I gloating about? Well, having only crept back to run/walking on the treadmill in the last week, after 3 weeks off while I did a bit of knee re-building and pampering, I really didn't think I was going to be able to do the time trial. I was dubious about all the other tests, too - knowing I could do them all, but not sure I would make 'advanced' level in any of them. I made it with ALL of them, though. I also threw in a 1 km TT on the rower because this is important for me if my knees don't behave. Up to now I've done 2k races but never 1 km so this was tricky as I just couldn't work out how to pace it, but now I have a benchmark and, well, BRING IT ON!!

Running TT:  4 mins 44 secs (max HR 168)
Rowing TT:  4:17.9  (max HR 171)
Push-ups: 32 (20 on toes, 12 knees)
Wall sit:  3 mins 1 sec
Ab stage:  4
Reach:  +8 cm

Oh, oh, oh, and you know what else? *cue jumping up and down and clapping hands in glee*    I managed the steady state run for 15 whole minutes (yes, I know, I run marathons - but this was my first steady 'anything' since I trashed my knees at Christmas, hence the excitement)

OK! Gloating over! Done! Finished! Time to stop thinking about me and wish all of YOU (12 wbt-ers) much much MUCH to gloat about over the course of the next 12 weeks. I can't wait to share your stories, excitement, achievements and hopefully be able to help you through the tough times too. 

12wbt Goals and Organisation

Right! It's here - time to get seriously organised. I'm getting a bit scared now, although I'm not sure why because there is nothing hugely frightening about the task. I'm already a planner and a Queen of List-making. I have so many notebooks lying around where I plan weekly meals and my shopping and I have workout log books and running log books, training plans and lots of mini goals .... so why the nerves? Actually, at the time of writing I'm thinking that maybe I'm nervous today generally because I've got an interview coming up in a couple of hours and there are so many questions hanging over it ...

Will I get it/Will they want anyone as old as me/How can I make myself stand out/Am I prepared enough/Do I really know what I'm doing/What if the job times don't suit/What if, as usual, I come away knowing there were a thousand answers I could've given to those questions and I couldn't think of any ....................... *cue SCREAM, FOOT-STAMPING, FRUSTRATION* ....

So ... I took a couple of hours to really think about this task and commit to paper and fortunately, I did this yesterday, because today I can't think past one o'clock!!  (see, people just don't employ 50-year-olds, do they!)

Ahhhhh!! Stop! Getting distracted again .... The task required 4, 8 and 12-week goals but I'm setting out my goals for Week 1, too ...

Ready? Steady? Let's go ....

WEEK ONE 12wbt GOALS:

Take time to understand the whole plan and what's required

Sort meals and shopping

Stick rigidly to the training schedule for the week - print off workouts ready for each day

Watch out for knee trouble - build up to 5k by 17 Feb

18 Feb Boxercise course - Enjoy and plan snacks for red flag train journeys!!

Plan reward for successful completion of ALL goals! (that birthday massage voucher?)

Stay positive, think ahead, plan for Week 2 earlier rather than later

TASK No. 1 …  RED FLAG DAYS

February:  18^th – possibly (Boxercise Instructor course)

March 9^th – 12^th – Luxembourg weekend

March 18^th – Mothering  Sunday … who knows what the kids will have planned lol

April 5^th to 12^th – Holiday w/ in-laws and no control over food!

April 15^th – Marathon …. Dinner is likely to be BIG (but think I’ll have earned it?)

TASK No. 2 … WHICH WORKOUTS AND WHERE

Monday –  Fitness (SSS?) - GYM

Tuesday – Fitness - Outdoors

Wednesday – Toning + Karate - GYM

Thursday – Fitness + Kickboxing - GYM

Friday – Toning - Outdoors

Saturday – Kickboxing (erm …. Rest day? Not quite, but can’t organise it any other way)

Sunday – Light fitness, core and stretch – Outdoors

TASK 3 – SHOPPING

Online shopping as always (that way I’m not tempted walking down aisles!). Thursday afternoon is when I plan the family meals (kids’ meals and OH and my meals if ‘alterations’ needed, e.g. kids hate lentils so salad instead etc.).  Shopping arrives Friday morning. I’m not planning ‘cooking days’ because I hate freezing and defrosting (don’t ask me why) … I cook from fresh every day and count myself extremely lucky that I have the time to do it.

TASK 4 – MILESTONES

4-week milestones:

Weight loss:  4 lbs/1.8 kilos

• Tick off 4 weeks COMPLETE of 12wbt
• Running goal:  10k-15k LSD
• Rowing goal: 500/400/300/200/100 in under 6 minutes
• Kickboxing:  Combos sorted and learned
• Pilates: Try not to die of boredom *yawn*

8-week milestones:

•  Weight loss: 6 lbs to date = 2.7 kilos
• Be proud of Easter holiday nutrition-handling without offending in-laws
• Be proud of exercising EVERY day in Geneva
• Running:  2 x ½ marathon LSDs
• 8 weeks of 12wbt ACCOUNTABILITY (expecting a few tough days …)

12-week milestones:

•  Weight loss maintenance
• GO FOR IT attitude for last 4-week stretch
• Steady running and BRIGHTON MARATHON
• DON’T RUN AWAY FROM THAT DAMN FINISH LINE (my usual habit which is not going to beat me this time. It WON’T!!)
• REMEMBER: The road continues on the other side of the Finish Line
• JFDI
• CRUNCH TIME …. READY OR NOT READY FOR ULTRA?? (2 weeks to go …)
• Kickboxing … BLACK BELT GRADING … hmmmmm!  Am thinking ... November!
• SIGN UP FOR ROUND 2 to consolidate, regroup, refresh, smash some new goals!

My 12wbt commitments

The task has been set ... Commit to your goals! Well, I can do that. I don't think anybody can accuse me of lacking commitment. Looking back, I've committed to a lot of things in my life and followed them through to the end. I tend to forget about what I've done, though. I still struggle with making new commitments but at least now I can stand back with the full understanding of where this comes from. It only took 40 years to see it. Hmmmmm - is that because I didn't want to - or because I'm a bit of a slow learner?? LOL  Truth is, I hesitate before committing because there's been a pattern throughout my whole life of charging forwards - regardless of whether that goal is days, months or years away -, putting 210% effort into whatever it is, getting closer, closer, closer and then ...... seeing the finish line! 'Wahay!' you might think? But no! I seem to always be wearing red when approaching that finish line, and right behind it? Yep! A bloody great BULL!! So what do I do? Don't be silly! I RUN! Back the way I came! Fast as I can!

Patterns that have been there for 40 years are tricky to break. I've broken them a few times - mostly thanks to my best friend who ten years ago put that pattern into words: 'Amanda,' she said, 'when are you going to give yourself permission to be good at things?'

She hit the nail on the head and I've never forgotten that. I'm very hard on myself. I'm fiercely competitive but always bottle it in the final stretch. After a year's worth of thought and assessment I think a lot of this comes from the fact that my mother used to always tell me to never try and be really good at anything; it was far better to just be 'OK' at a lot of things.'

Moving swiftly away from my mother (LOL) ... those words have hung over me, drilled deep into my brain and controlled everything I've ever done. I'm angry that all this happened without my conscious knowledge. It's frightening that as a mum this is such a clear message that I could be doing the same with my own children. What have I said? What have I done? Are they ever going to forgive me?? OK, I'm getting over-dramatic, aren't I? I'm doing my best - and my mum did her best, too.

But she left me with that battle. However, now that I know about it, I'm accountable and it's up to me to fight it, right? How many of us are fighting that same battle on a daily basis? Facing that fear of doing well? Afraid of success in case ............. well, in case WHAT?

That's the crux of it, isn't it? What is the worst that's going to happen if we succeed? What's the best that's going to happen?

I've committed ............ to seeing a number on the scales over the next 12 weeks that I've never seen before. I'm committing to this because it's my private conquest ... a finish line that I've never crossed before and in my heart this is a big battle and crossing that line will be proof that I can finish things I start and finish in style!! I've committed to taking my black belt kickboxing grading - be it this year or next (hopefully this year but needs to be with instructor's consent). Wow! That'll be a huge testament to being able to see something through to the end. And I've committed to getting a tough and consistent workout routine in place so that I can push my fitness up another notch and ensure my strength improves so I have the best chance of meeting my other goals!

I WILL cross those finish lines - and I WILL say 'I deserve to feel proud'.

This is my commitment to myself. The rest of the task is about making that commitment to everybody else - to be accountable to family and friends. Well, I've also committed to be totally honest - and quite honestly I have a problem committing to everyone else. This is as 'out there' as it's really going to get. Everything else I do is 'out there'. This journey is mine! I need this for 'me'. So I'm committing to ... everyone else who is joining me on this journey (or am I joining them??) and to everyone who reads this blog post! I've met the task halfway by committing to my goals on Facebook - but without stating how I'm going to get there! If anyone asks, I'll tell them. Otherwise, this is my journey, my time, my goals and my inner war. Thanks to anyone for understanding that and wishing everyone with goals and commitments an exciting race to the finish line!! Great things lie on the other side ...

The day before lift-off

We're nearly there. Now, my initial posts are going to be a tad complicated because I've just switched blog sites and I'm going to bring across all my previous 12wbt posts. Please bear with me! I really hope I'll have this sorted in the next ... well ... couple of hours, actually! Can't start 12wbt without a blog, can I? (I mean ... one that really works!)

So here goes! We're nearly there and I should be asleep right now, saving my strength for tomorrow - THE FITNESS TEST! Argh! But it's got to be done, right? And without a benchmark there's no guide to improvement so it should be exciting, too! Stepping stone No. 1.

I'm ready. I really am. It's only my blog that isn't (fortunately, my blog doesn't have to do a fitness test too!)

OK. Wishing everyone around the world loads of motivation for Day One, Week One, Round One. Have fun and enjoy the first day of a new chapter of this thriller that is your life! Let's do it!