Today's Food -
1. oats plus half scoop protein powder & half scoop protein crunch
2. chicken, sweet potato & heaps of vegies
3. yogurt with protein powder & some blueberries
4. steak & salad
5. handful chickpeas & almonds

Today's Exercise -
Weights - hamstrings, chest & biceps
Walking - 2.5 hours

Before you say anything, no - 2.5 hours of walking is not normal for me. I was delivering pamphlets and it was at a pretty slow pace. I did it instead of my usual HIIT so I guess it works out sort of the same.
Had an alright week so far - work, netball, training, cooking, cleaning, work, more work and thats about it. Really exciting stuff! We lost our netball match as usual but it was our last grading game so next week is the real thing - pretty scary! I just cant understand how we can be so crap! Whenever we score a goal (which is not very often) I celebrate by running around the court soccer style. I'm such a dork! Well, someone has to inject some entertainment into the game. Anyway, better go but will report back on Friday.

Down half a kilo this week - all going to plan so far! Did all my weights and interval training this morning and really pushed it on the treadmill - my final sprint was at 14.1kph on a 1.0 incline so that was pretty good for me. I've taken most clients outside this week so I've gotten in a bit of extra training there too. Its good to get outdoors once in a while and make the most of the nice weather. This weekend I'll be delivering some more pamphlets for some cardio which is not as easy as it sounds because I'll also be pushing the stroller with my free hand. Hopefully I'll get some more interested people so I can get this thing going! Its hard because everyone has different time/day preferences and different locations. We'll see how it goes.

WHAT GOES AROUND COMES AROUND!

This weekend I stumbled upon a lost mobile phone on the street and I did the good deed and returned it to the owner. Wouldnt you know it, on the same night I lost my wallet (with a substantial amount of money in it) in the supermarket and then had to go through the lengthy process of cancelling my credit cards and the like. Later that night after returning home from playing netball (more about that later) my neighbour came round to say that a nice lady had dropped by to return my wallet! See, do a good deed and it will be returned! Even better, everything was still inside and she had apologised profusely for having to look through my wallet to find my address to return it. That really made my day, although now I have to wait 10 days before I get my new credit cards/atm cards.

Now to netball - we got thrashed as usual but we played the roughest team in the competition! One of their girls elbowed me in the eye and she didnt even apologise!!! Now I have a black eye which just looks like really bad makeup! I have taken a photo of myself on my mobile but I dont know how to send/post it here so you can all laugh. Last time I checked, netball was a non-contact sport! They were practically rugby tackling us each time we got the ball! We had no choice but to start playing rough ourselves - I hip-and-shouldered one girl and tried to "accidentally" step on and run into as many of those bimbos as I could! One of them (not sure if the same one that gave me a shiner) also tripped me on purpose and consequently both my knees are bruised and sore. I have made a note in my diary of their team name so next time we are prepared!

Had a good weekend overall, birthday party and wedding were fun and I ate not bad but I'm back to eating super-clean now so all's good. Have to run now and organise some business things. BYE!

Thank heavens the weekend is finally here! I've had a bugger of a week but all's good now. Good news! I lost 1kg this week and I havent even started the new program yet, I start today. See what happens when you are well prepared and focused. Its such a big help to be accountable to someone (ie. personal trainer, doctor, whatever) about your diet and training. If you know you have to face that person and tell them what you did, you're less likely to cheat. And if you feel tempted to lie in your food diary, think twice because you are only cheating yourself. That's my piece of wisdom for the week!
Training went well today, did a killer HIIT on the tready and also the first day of my new split program was good. Yesterday was a good day too, did the outdoor session with Kerryn, she really pushed me which is what I wanted. It was so hot and windy, all the dirt was blowing on us and mixed with the sweat we looked like we were rolling around in a pig sty afterwards! When I got home to shower, I discovered I had dirt down my bra and up my nose and in my ears as well! Then I went to work where I tried to stay as close to the aircon as possible until one client begged me to take her outside to run in the 36.6degree heat! I gave in and then spent the rest of the night all sweaty and flustered.
Off home soon, have a good weekend everyone in webland!

Been so busy this week, I've barely had time to do anything. I havent spent time with my three year old in what seems like forever. I'm starting to miss her. Its good working, all my clients are great, but I wish I had some nights free - oh well Christmas is just around the corner and with Christmas comes holidays - I cant wait! Had a few phone calls about group training so hopefully we can start soon. Looks like it will be Saturday morning sessions because no-one can make it the same time on weekdays.
Food has been really good so far this week, yesterday I cooked up all my chicken and vegies for the week and all my snacks are packed up ready to go too. That way I have no excuse to pick on things I shouldnt. Brilliant! I must be extra good this week because on Friday is my brother in laws party and on saturday is another wedding. I've thought of a really good trick for eating out at restaurants which worked really well last week. I pop some sugar free gum in my mouth which lasts me throughout all the appetizers/bread part of the meal, then I just have a meal of fish or chicken with veg or salad and because I've been good I allow myself a small dessert. Luckily I dont drink so I automatically save calories there. Its such a good idea because its so easy to sit there and not pick when you've already got something in your mouth. The wedding though is a different story so I will make this my free meal for the week but I still wont go overboard.
Training has been going well too. Back to full impact cardio this week and by next week I'll have a new weights program so I should start dropping in no time. I will also be making the most of the weather by taking my one on one clients outdoors as much as possible. It puts some variety into the workouts and also helps develop our tans!
Summer is coming girls! We need to get our butts into gear!
Netball was funny on Sunday, of course we got beaten again but a few people were sent off the court before a full-on brawl erupted! I played centre but the guy I was on was so rough! I've made a note in my diary so that next time we play them I will play dirty too. Only kidding!
Forgot to mention the meeting with Kerryn - we couldnt stop talking and I was there for about three hours! Woops! All's good for Thursday, I'm ready for a hard session - I like being pushed.

I'm off to get my butt kicked into shape today. I'm having a meeting with Kerryn and she and I will be training together once a week from now on. Even trainers need trainers sometimes, not only will I be accountable to her about what I eat but she can also spot me on the ridiculously heavy weights I will be lifting. As I've said before I have no problem providing motivation for my own clients, however when it comes to myself I always seem to waiver. My training has been good as always and I have started to increase cardio again now that my ankle's feeling stronger. Food has been good apart from the muffin I had last night - woops. I havent had a muffin since I cant even remember! It was soooo good but I know it will be a long time before another one passes my lips since Kerryn will be giving me a meal plan to follow. No excuses now! Looking forward to netball on Sunday but not looking forward to the chrsitening party I have to go to beforehand coz there will definately be temptations there. As I tell all my clients its just a matter of making better food choices with what you have in front of you. If you have two (less than good) options just choose the better out of the two. I'm confident I will report back on Monday with good news about how I went. Be good!

What a glorious Melbourne day! I walked for an hour this morning - ankle not being nice! Considering I normally jog for an hour this is quite bad for me. I also think the shoes arent helping the cause. I wore my asics (specifically for running), I think I need to get more of a cross trainer with a little more support especially for netball too. The dodging and pivoting is really felt when wearing the running shoes. Food has been good this week apart from the few handfuls of Norganic Crunchola I ate straight from the box yesterday. That stuff is seriously addictive! I also got a new client this week (my first referred client). All my current ones are just walk-ins to the studio but this one has actually heard good things about me and decided to try so thats good. I also fixed my webpage a bit to include links to my articles. The address is http://lizdimakis.tripod.com/ if anyone wants to check it out. (Did that work??)
Dont get excited, its just a really basic one that a three year old could probably do.