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, August 31, 2009
YOUR OUTCOMES AND GUIDELINES
Telling others your intentions adds accountability. Please post your outcomes and guidelines for the next 4 weeks to comments.
OK - I will be first to post. Here are my guidelines for the month.
PJ (Client)
Training
6 X per week - 2 PT's - 1 Group - 2 Metcons (1 with a run) - 1 Run
- Doing the Bridge Run on September 20 - with a goal of sub 45 mins
- I need to select some bench-mark metcons this week - to see what the overall improvement for the month is
Goals..
- Increase Deadlift by 10% - Increase Front Squat by 10% - 10 Kipping Pull Ups without leaving the bar - they may not be continuous - but I can't leave the bar - 1 min hand stand
If I miss a session - I will confess to Nadine - and make it up.
Nutrition
1. No alcohol 2. No sugar 3. No grains (with the exception of Oats) 4. Modify Breakfast - Oats 3 X per week, eggs 2 X per week, Kat b'fast 2 x per week 5. No white potato 6. 2-3 Litres water per day 7. Machiato instead of Flat White - max 2 x day 8. 4 X fish oil caps per day 9. I will send my food diary to you weekly 10. The remainder of my diet will be Zone/Paleo in nature
Other Key Success Factors
- 8 hours sleep - bed by 9.30pm - Be careful of drinking trainers :-) - Prepare food and food regimen week in advance - Remove all bad snacks from house - Walk dog 3-4 times a week - serious walk - not just - OK - done your business now let's go home! :-) I'll leave the other days to Suzi!
Sheesh.. ok... I'll go 2nd. Not as detailed as PJ's!
Training - 5-6 times per week o 3 x PT sessions o 1 x Group training o 1 x intervals run o 1 x long run (10k min)
Goals ≤ 17.5% body fat Lose 1.5kg of fat 15 pullups without leaving the bar 1 x handstand pushup Improve time on WOD Helen (which I did today to get a benchmark)
Nutrition No bread, potatoes etc. 4 glasses of wine per week 1 Soy Flat White per day (if a 2nd coffee needs to be a machiato or black) 2-3 litres of water per day No chocolate/sugars Watch portions
Other Key Success Factors Sleep Routine — Stop work by 8.30pm, In bed by 9.30pm, lights out at 10.00pm. Read something inspiring before sleep Set alarms on phone to remind me when 3hrs have passed (so as to maintain regular meals)
We are moving this month so there will be 1 day when I have champagne to celebrate the move and purchase of our apartment.
My guidelines for September
FOOD
- Alcohol- 2 times a week restricted to # 2 low carb beer Friday # 2 low carb beers plus a glass of wine Saturday or Sunday - NO coffee after 12pm (starting week 2) - NO bread (can have mountain bread), pasta, rice, potatoes - NO ice cream or other sugars - Zone based diet - NO soft cheese and crackers (which been a bad habit in the last few weekends)
TRAINING
- 8 sessions a week - Do something Tabata every day
OTHER STUFF
- Read before go to sleep. - 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 - Change my bad eating and drinking habits that have increased in the past few weeks. # Bad habits that will be change include:
- to much ice-cream - to much alcohol - to many nuts - large dinner portions - snacking before and after dinner
All those bad habits WILL be gone forever after the 4 weeks!!!
OK....the pressure to share is way too immense, so here is mine....
GOALS :
Lose 3 kilos (& consequently body fat- aim is 18% - currently 20%) Lose 5cm off waist measurement
MY RULES :
Train 5 times per week with focus on increased intensity + not at extent of wrist healing! Drink alcohol only on weekends (sept is a tough month as we have a wedding and 2 significant birthdays to celebrate one of which is mine!!!) 2.5 - 3 litres water per day No sugar No carbs after lunch 1 slice of bread (preferably mountain bread) per day Eat 5 times per day "as close to nature as possible"
OTHER THINGS :
Going to sleep by 10.30 Reduce dinner portions (the yummy stuff anyway!!) Eating dinner by 8.15pm (big one given kids not in bed until 8) Read a book
OK - I will be first to post. Here are my guidelines for the month.
ReplyDeletePJ (Client)
Training
6 X per week
- 2 PT's
- 1 Group
- 2 Metcons (1 with a run)
- 1 Run
- Doing the Bridge Run on September 20 - with a goal of sub 45 mins
- I need to select some bench-mark metcons this week - to see what the overall improvement for the month is
Goals..
- Increase Deadlift by 10%
- Increase Front Squat by 10%
- 10 Kipping Pull Ups without leaving the bar - they may not be continuous - but I can't leave the bar
- 1 min hand stand
If I miss a session - I will confess to Nadine - and make it up.
Nutrition
1. No alcohol
2. No sugar
3. No grains (with the exception of Oats)
4. Modify Breakfast - Oats 3 X per week, eggs 2 X per week, Kat b'fast 2 x per week
5. No white potato
6. 2-3 Litres water per day
7. Machiato instead of Flat White - max 2 x day
8. 4 X fish oil caps per day
9. I will send my food diary to you weekly
10. The remainder of my diet will be Zone/Paleo in nature
Other Key Success Factors
- 8 hours sleep - bed by 9.30pm
- Be careful of drinking trainers :-)
- Prepare food and food regimen week in advance
- Remove all bad snacks from house
- Walk dog 3-4 times a week - serious walk - not just - OK - done your business now let's go home! :-) I'll leave the other days to Suzi!
Sheesh.. ok... I'll go 2nd. Not as detailed as PJ's!
ReplyDeleteTraining
- 5-6 times per week
o 3 x PT sessions
o 1 x Group training
o 1 x intervals run
o 1 x long run (10k min)
Goals
≤ 17.5% body fat
Lose 1.5kg of fat
15 pullups without leaving the bar
1 x handstand pushup
Improve time on WOD Helen (which I did today to get a benchmark)
Nutrition
No bread, potatoes etc.
4 glasses of wine per week
1 Soy Flat White per day (if a 2nd coffee needs to be a machiato or black)
2-3 litres of water per day
No chocolate/sugars
Watch portions
Other Key Success Factors
Sleep Routine — Stop work by 8.30pm, In bed by 9.30pm, lights out at 10.00pm. Read something inspiring before sleep
Set alarms on phone to remind me when 3hrs have passed (so as to maintain regular meals)
Good luck everyone!
HARD ROUTINE SEPTEMBER 2009
ReplyDeleteWe are moving this month so there will be 1 day when I have champagne to celebrate the move and purchase of our apartment.
My guidelines for September
FOOD
- Alcohol- 2 times a week restricted to
# 2 low carb beer Friday
# 2 low carb beers plus a glass of wine Saturday or Sunday
- NO coffee after 12pm (starting week 2)
- NO bread (can have mountain bread), pasta, rice, potatoes
- NO ice cream or other sugars
- Zone based diet
- NO soft cheese and crackers (which been a bad habit in the last few weekends)
TRAINING
- 8 sessions a week
- Do something Tabata every day
OTHER STUFF
- Read before go to sleep.
- 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
- Change my bad eating and drinking habits that have increased in the past few weeks.
# Bad habits that will be change include:
- to much ice-cream
- to much alcohol
- to many nuts
- large dinner portions
- snacking before and after dinner
All those bad habits WILL be gone forever after the 4 weeks!!!
We can do it........
OK....the pressure to share is way too immense, so here is mine....
ReplyDeleteGOALS :
Lose 3 kilos (& consequently body fat- aim is 18% - currently 20%)
Lose 5cm off waist measurement
MY RULES :
Train 5 times per week with focus on increased intensity + not at extent of wrist healing!
Drink alcohol only on weekends (sept is a tough month as we have a wedding and 2 significant birthdays to celebrate one of which is mine!!!)
2.5 - 3 litres water per day
No sugar
No carbs after lunch
1 slice of bread (preferably mountain bread) per day
Eat 5 times per day "as close to nature as possible"
OTHER THINGS :
Going to sleep by 10.30
Reduce dinner portions (the yummy stuff anyway!!)
Eating dinner by 8.15pm (big one given kids not in bed until 8)
Read a book
There we go.....hand on heart commitment made!!!