This blog has been put in place to share your experiences with the 4 week Intensive and to hear how others are going with the program. From our experiences the best results have been achieved when people have undertaken this journey with someone else. This blog will enable you to share the highs and lows of the next 4 weeks with others who are experiencing the same thing.
We will be regularly updating the blog with informative, practical and inspiring content to encourage and inspire you.
Monday, May 4, 2009
YOUR OUTCOMES AND GUIDELINES
Telling others your intentions adds accountability. Please post your outcomes and guidelines for the next 4 weeks to comments.
Im psyched......got organised today went shopping and got all my snacks etc.... and did a meal plan - now there is no reason not to eat healthy. good luck everyone.
Day 5 for me - and finally coffee (or lack thereof) is not my main focus. Energy was all over the shop yesterday - so I am hoping it will start to become more stable today.
Main 2 outcomes for me are:
- more energy - translating to more intense training - bodyfat below 23%
My objectives are: An exercise in self discipline. To say I'll do something and then do it. Train with more intensity, especially in metcons to make me fitter, stronger, faster! Reduce body fat to <15% To practice what I preach and be a good example.
My Guidelines are: Training 5 times per week. No alcohol, (i don't drink coffee) 5 meals everday Breakfast and lunch as per current eating. Dinner: lean meat and steamed or raw vegetables only. No rice, starchy veges, bread or pasta. Fish minimum twice per week. Red meat maximum twice per week 56 hours sleep per week.
ok, here are my outcomes 1. more balanced energy levels throughout day 2. reset my alcohol intake to near nil (has crept up recently) 3. be an example to all around me 4. create healthier, better performing body to reduce benchmark times 5. get under 10% bodyfat
1 coffee / day zone based diet *1.5L water / day *squeeze lemon in hot water within 30mins waking *no wine max. 2 low carb beers / week in bed by 9pm *meditate daily *yoga / weekly 5 gym sessions / week 8min tabata every other day *2 diarised (1045 & 330) snacks daily cook for family thurs, fri, sat nights plan what I will eat the night before complete food and training diary daily
* denotes more challenging guidelines that I have set which will make the biggest difference to achieving my outcomes
I missed the guidelines part - must have been the lack of caffeine! :-)
So here they are...
Training Train 6 times per week - focus to be on intensity - twice on Thursdays
Food - No alcohol - No sugar - No refined carbs - No caffeine - Follow Zone food guidelines - 2-3 litres water a day - supplements morning and night - including fish oil, glocosamine and magnesium
Lifestyle and other - Maintain food and training diary - Read 'It's not about the bike' (Lance Armstrong) - Sleep 8 hours per night - Massage once per week
My objectives are to: - improve fitness - reduce BF - influence partner to take the same journey ;) - do a PB in the half marathon in 2 weeks time
Guidelines: - No alcohol (ouch) - Stop Smoking (had recently re-started) - Drink lots of water - Reduce coffee intake (from 2 lge to 1 reg) - No refined carbs - Train with the attitude GO HARD or Go Home ! - Remind myself that I in fact do like my trainer :)
Have slowly slipped into bad habits, too much booze and really sporadic eating.
The four weeks is about getting me back into a healthy routine and dropping the couple of kilos that have slipped on over the past 2 years.
So it's no alcohol for me, reducing coffee to 2 a day and eating five times a day with a focus on fruit, veg and low fat protein. Have upped the intensity and days I train to 5, sticking to the same days every week.
A bit like Nadine want to keep up the new routine 80% of the time once the 4 weeks is up. So it's really about setting me up again fro the long run.
Im psyched......got organised today went shopping and got all my snacks etc.... and did a meal plan - now there is no reason not to eat healthy.
ReplyDeletegood luck everyone.
catherine
Day 5 for me - and finally coffee (or lack thereof) is not my main focus. Energy was all over the shop yesterday - so I am hoping it will start to become more stable today.
ReplyDeleteMain 2 outcomes for me are:
- more energy - translating to more intense training
- bodyfat below 23%
Have a great day everyone.
PJ (Client)
My guidelines for May
ReplyDeleteFOOD
-NO alcohol
-1 long black a day
-NO bread (can have mountain bread), pasta, rice, potatoes
-NO ice cream or other sugars
-Zone based diet
TRAINING
-8 sessions a week
-2 on Mondays and Wednesdays (Strength and MetCon)
-Goals…. 10 kipping pull ups in a row, 1 Ring Dip
OTHER STUFF
-Read before go to sleep instead of watching TV
-Be in bed latest 9.00pm on school nights.
What I want to achieve by doing this…..
-Reduce body fat
-Wake up with energy
-Get stronger/faster/ in training session
We loving May!
My objectives are:
ReplyDeleteAn exercise in self discipline. To say I'll do something and then do it.
Train with more intensity, especially in metcons to make me fitter, stronger, faster!
Reduce body fat to <15%
To practice what I preach and be a good example.
My Guidelines are:
Training 5 times per week.
No alcohol, (i don't drink coffee)
5 meals everday
Breakfast and lunch as per current eating. Dinner: lean meat and steamed or raw vegetables only. No rice, starchy veges, bread or pasta.
Fish minimum twice per week.
Red meat maximum twice per week
56 hours sleep per week.
PJ (Trainer)
ok, here are my outcomes
ReplyDelete1. more balanced energy levels throughout day
2. reset my alcohol intake to near nil (has crept up recently)
3. be an example to all around me
4. create healthier, better performing body to reduce benchmark times
5. get under 10% bodyfat
1 coffee / day
zone based diet
*1.5L water / day
*squeeze lemon in hot water within 30mins waking
*no wine
max. 2 low carb beers / week
in bed by 9pm
*meditate daily
*yoga / weekly
5 gym sessions / week
8min tabata every other day
*2 diarised (1045 & 330) snacks daily
cook for family thurs, fri, sat nights
plan what I will eat the night before
complete food and training diary daily
* denotes more challenging guidelines that I have set which will make the biggest difference to achieving my outcomes
thats me
I missed the guidelines part - must have been the lack of caffeine! :-)
ReplyDeleteSo here they are...
Training
Train 6 times per week - focus to be on intensity - twice on Thursdays
Food
- No alcohol
- No sugar
- No refined carbs
- No caffeine
- Follow Zone food guidelines
- 2-3 litres water a day
- supplements morning and night - including fish oil, glocosamine and magnesium
Lifestyle and other
- Maintain food and training diary
- Read 'It's not about the bike' (Lance Armstrong)
- Sleep 8 hours per night
- Massage once per week
PJ (Client)
My objectives are to:
ReplyDelete- improve fitness
- reduce BF
- influence partner to take the same journey ;)
- do a PB in the half marathon in 2 weeks time
Guidelines:
- No alcohol (ouch)
- Stop Smoking (had recently re-started)
- Drink lots of water
- Reduce coffee intake (from 2 lge to 1 reg)
- No refined carbs
- Train with the attitude GO HARD or Go Home !
- Remind myself that I in fact do like my trainer :)
Oh ! I forgot to mention another Objective of mine ...
ReplyDelete- to kick Kirsten's butt in training :)
!!
Have slowly slipped into bad habits, too much booze and really sporadic eating.
ReplyDeleteThe four weeks is about getting me back into a healthy routine and dropping the couple of kilos that have slipped on over the past 2 years.
So it's no alcohol for me, reducing coffee to 2 a day and eating five times a day with a focus on fruit, veg and low fat protein.
Have upped the intensity and days I train to 5, sticking to the same days every week.
A bit like Nadine want to keep up the new routine 80% of the time once the 4 weeks is up. So it's really about setting me up again fro the long run.