12WBT pre-season task #7 – Organise and diarize




Monday 6.30-7.30am RFBR program (shuffle)
  5.30-6.30pm Jillian Michaels – 30 day shred or Zumba dvd
Tuesday 6.30-7.30am RFBR program (shuffle)
  5.30-6.30pm Swimming and aquaerobics
Wednesday 6.30-7.30am RFBR program (shuffle)
  5.30-6.30pm Softball training. When softball ends, replace with a bike ride
Thursday 5.30-6.30pm Swimming
Friday 6.30-7.30am RFBR program (shuffle)
Saturday Morning RFBR program (shuffle) and Zumba dvd
  1-3pm Softball. When softball ends, rest
Sunday All day Rest day! Ahhhh…


After my disastrous attempts at exercising after finding the pool closed yesterday I have decided that I am going to have a few back-up plans for "just in case"

  • If it is pouring down with rain in the mornings when I’m going to go for my shuffle I will instead chuck on either a Jillian Michaels, Michelle Bridges or Zumba dvd and do this inside. When finances allow I’m going to look into perhaps hiring a treadmill for indoor use.
  • Again, if the swimming pool is closed I will either:
    1. Go to one of the numerous beaches surrounding me and swim in the ocean – weather permitting
    2. Go home and do an exercise dvd of the toning variety
    3. If I have invested in a gym membership by then (a slight possibility) I will head to the gym to do a class and weights.

12WBT pre-season task #6 – Kitchen makeover

So my task for pre-season task #6 – Kitchen makeover was to empty out my kitchen cupboards and the fridge of all my junk food and processed food. Food that I wouldn’t and couldn’t be eating on the 12WBT. Things like chips, chocolate biscuits, biscuits in general, juices and cordials and food that is just in general high in calories and fat and low in any real nutritional value.

I have to say that this was a pretty easy task for me. I don’t really have a lot of junk food in the house and the little that I do have in the house is the food that Mick likes to eat. I know that part of my task is to be ruthless and throw this food out, but I have two problems with this:

      A) I’ve paid good money for this food, I don’t want to waste it all by throwing it out. I have issues with throwing out food, for no real reason. I know that there have been times when I’ve bought fruit and vegetables and it’s gotten lost at the back of the fridge and finally I throw it out, but that’s not a purposeful waste of food. Throwing out junk food, while it’s still junk food, is to me – a waste.
      B) Mick likes to have the occasional packet of chips. Or cordial. Who am I to tell him that he can’t eat what he wants to? Mick is my number one supporter, and to be fair to him, when he does eat his chips, he doesn’t eat them in front of me, he’ll eat them elsewhere. Mick doesn’t have a weight problem, and is quite fit, so just because I’m not fit, I’m supposed to deny him food that he likes to eat occasionally? I can’t do it, I’ve tried, and I just can’t.

Thankfully, there was only two packets of chips in the cupboard and they are still there, all the way down the bottom where I’m not tempted to get them. The rest of the cupboard is full of lovely, healthy food and so is the fridge. In fact the fridge is happiest of all, full of fruit and veggies as it is!

12WBT pre-season task #5 – Say it out loud

My commitment is to lose 19.6kg over the 12WBT program and to increase my fitness, by exercising 6 days a week. I will complete the C25K program (or the Run Fat B!tch Run program – undecided which still) and to be swimming 2km in 60 minutes by the end of the 12 weeks. I am committed to do the work to get me there.

I’ve gone into a lot more details about my goals on my blog http://www.currently-clueless.net/12wbt-pre-sea… and this year, this time, IS MY TIME AND I WILL DO IT!!! I will accept no more excuses for myself.

Ever again.

12WBT pre-season task #3 – Goals

Finally I have gotten around to doing my goals. I’ve been thinking of them for a few days now trying to decide if I should set myself some small goals, or go for broke and really let loose with my goals. then I thought well I’ll wait until this week’s weigh in has been done, so that I know what weight goals I’m going to aim for from here. So here we go, these are my goals for the next month, three months, six months, twelve months and beyond.

My overall goal is to lose 39.6kg by the end of 2012 – this gives me 48 weeks to reach my goal weight of 65kg.

  • Goals for the next month – End date: 29 February 2012

    • To lose 6.6kg and get to 98kg. This equals a loss of 1.65kg each week.
      I will get there by following the 12WBT meal plan, or creating healthy meals of 300 calories or less from the numerous cookbooks I have (Michelle Bridges crunchtime books, Losing the last 5 kilos and the new No Excuses cookbook, as well as my Biggest Loser cookbook and Weight Watchers cookbooks) and by exercising daily – for at least 60 minutes.
    • To have taken swimming lessons to learn the correct techniques for when I am swimming and better my time of 40 laps in 41 minutes.
      I will get there by finally booking swimming lessons at the pool and practicing my swimming twice a week, on Tuesday’s and Thursday’s, and pushing myself harder every time I go.
  • Goals for the 12WBT – 3 months – End date 2 May 2012

    • To lose 19.6kg (including the 6.6kg from the first 4 weeks) and get down to 85kg. This equals a loss of 1.4kg each week.
      I will get there by following the 12WBT meal plan and exercising daily for at least 60 minutes.
    • To have completed the C25K and be able to run for 30 minutes.
      I will get there by setting my alarm and actually getting up at 6.30am three times a week and doing my C25K in the morning when I have the most energy. I will not push the snooze button on the alarm.
    • To be able to swim, with the correct technique for 60 minutes and completing 2km in those 60 minutes.
      I will get there by practing my swimming and by continuing my swimming twice a week on Tuesdays and Thursdays and continuing to push myself harder each time.
  • Goals for 3 months beyond that (6 months) – End date 25 July 2012

    • To have lost a further 10kg, bringing me down to 75kg. This equals a loss of 0.8kg each week.
      I will get there by again, following the 12WBT meal plan and exercising daily for at least 60 minutes.
    • To have completed the 10k101 app, and be able to run 10km.
      I will get there by having completed my C25K program and starting the 10k101 program – again doing this app three mornings a week at 6.30am and working hard and pushing myself at it.
    • To be able to swim 3km in 60 minutes.
      I will get there by having perfected my swimming technique and pushing myself every time I go to the pool to better my time. Again, I will continue swimming twice a week – Tuesday’s and Thursday’s.
    • To be able to complete the Parnkalla Trail from start to finish.
      I will get there by having completed many bike rides and regularly over the last 6 months.
  • Goals for the next 5 months – End date 31 December 2012

    • To have lost the last 10kg, bringing me to my goal weight of 65kg. This equals a loss of 0.45kg each week.
      I will get there by continuing to follow a healthy 12WBT meal plan and exercising daily for at least 60 minutes.
    • To be still running 10km, 3 times a week.
      I will get there by maintaining my 6.30am runs, three times a week.
    • To be in full training mode, and able to complete the Port Lincoln triathalon circuit, ready to compete in it during Tunarama 2013.
      I will get there by following the route that was set out for this year, at least once a fortnight. Swimming three times a week, to ensure that I can do the swimming leg of the triathalon, continuing my running three times a week in the mornings and going for at least two 5-8km bike rides twice a week.
    • To be able to complete the whole Parnkalla trail from start to finish and return in one go.
      I will get there by going for regular bike rides and completing as much of the trail as I can each time I go out.
  • Goals for the next 24 months – End date 31 December 2013

    • To have maintained my weight for the last 12 months to within 2kg.
      I will get there by eating sensibly and exercising 6 times a week for at least 60 minutes.
    • To have kept up my swimming and running routine.
      I will get there by continuing on in the plan that got me to my goals – swimming twice a week and running three mornings a week.

So what are your goals if you’re doing the 12WBT? Or if you aren’t doing 12WBT, have you set yourself any goals for the coming year? If you’re at all curious (and I certainly am, because I haven’t read over these for about 18 months) these were my goals from when I did 12WBT in 2010.

Another round of 12WBT

Last year I flirted with the 12WBT challenge (12 Week Body Transformation Program), joining up for Round 1. I made it through pre-season and I made it into the first week or two and then I let everything slide. I can’t really explain why I let it slide, except to say that I was in a very bad headspace for a lot of last year, with everything starting right around the time of my birthday and the official beginning of Round 1. Yes, these are excuses I know this, but I also think it’s a little bit of explanation thrown in. I knew, as I was wolfing down cake and making calorie rich spaghetti sauces what I was doing to my body, just as I knew that every moment I sat down watching TV instead of exercising that I was ruining all the work I had done the previous year and that this was all bad news for me. But I just couldn’t seem to stop myself.

I remember from doing the pre-season training about having to sit down and write out how we would combat our inner demons and our list of excuses, but a problem for me is that I don’t make excuses. I totally block out the noises and voices in my head that say – eat healthy, exercise more. I don’t even reach the stage of making an excuse not to exercise, which is where I find my downfall really begins.

But that was last year. 2012 is going to be a better year. I can feel it in my bones. I’ve not felt quite so happy being in my own skin and body for such a long time, not to the point where I’m happy with my weight – I’m really not at all – but I just finally feel as if I’ve pushed that black cloud far away from me and I’m letting the sun back in. A lot of this has to do with moving away from Adelaide, moving to a gorgeous town, with the man I love and starting a whole new life away from all the bullshit that I seemed to find myself in back in Adelaide. I feel calm, content and just happy. It’s been a long, long time since I’ve just felt happy.

So yesterday I started my pre, pre-season training for Round 1 of 12WBT. Officially pre-season doesn’t start for another two weeks (so if you’re at all interested in doing the challenge, then you still have time to sign up. Don’t look at my failures and think it’s crap, it really is a fantastic program that works!), but I’m raring to go, I’m in the right headspace so I have to start now and get myself rolling and set myself up for a great year ahead.

So far, I’m doing great – two days in and I’m eating well, and at least thinking about exercise, even if I’m not actually doing it. I’ve set up my spreadsheets and set up another blog where I will be recording all my monthly measurements, as well as my daily food intake and exercise. I don’t really want to clutter this blog up with all of that, but I will be linking daily to my intakes so that when I look back at the end of the year I can see where I did well, and where I fell off. Because I have no doubt that I’m going to fall off once or twice, but that’s life and there will be lessons learned from that.

So on the issue of exercise – what can you suggest to get me out there and doing some. I’m going to be totally honest here with you all. I hate exercise. I have tried to love it, but I just don’t. I hate getting hot and sweaty and in pain from my muscles all screaming out at me, and knowing this puts me off doing anything. I know I need to exercise, but I just can never seem to push myself to do it. So what gets you motivated and raring to go? What do you find are the forms of exercise that make you sweat the least lol.

W1-D1 – Daily food intake
W1-D2 – Daily food intake

And just to completely seal my fate I offer you my first set of monthly measurements. Oh god, they are so very not pretty, but lets see what they look like at the end of Round 1.

Date Weight Chest Waist Hips Thighs Arms Total lost
Left Right Left Right
02/01/2012 110.0kg 109cm 110cm 133cm 72cm 73cm 45cm 47cm

Distorted visions of myself

Well pre-season task #8 is done and dusted. I have weighed myself, measured myself and taken the dreaded photos of myself in my underwear. The two things I found the hardest out of all that was to actually ask my partner to take the photos of me, which I had to ask I just couldn’t put the camera anywhere to get a full photo of myself; and secondly to actually then look at the photos once they had been taken.

I swear to god, I didn’t realise that was how I looked. When I look at myself in the mirror, I see someone who is fat, yes that is true. But I didn’t see all those rolls of fat, or the weird belly thing that I have going on. It was awful and confronting and the most horrible thing I have ever seen. But you know what, out of all bad things, something good has to come right. And the good thing that will come out of this, is that these photos have given me a huge motivation to kick this weight off of me once and for all, so that I can take some great after photos.

And yes, I will be putting the disgusting photos up online, if only to make sure that they are here, in my face, all the time, to remind me why I am doing the 12WBT.

Pre 12WBT Front
This is me from the front, the day before 12WBT kickoff
Pre 12WBT Side
This is me from the side the day before 12WBT kickoff
Pre 12WBT Back
This is me from the back the day before 12WBT kickoff

My commitment

Task 5 of the 12WBT challenge is to publicly declare our commitment to the program. To publicly declare our intention to adhere to the goals we have set. Did I mention publicly? This is a big thing for me, because I have always kept dieting and exercise pretty close to my chest, and not made a big deal about it. I think it was my safety net, because then if (no, not if – when) I failed I wouldn’t have to face the sad looks, the pitying looks, the accusing looks and words of everyone. And this time has been no different. I feel comfortable writing my commitment in the forums, I feel comfortable writing it here, my blog is still a pretty anonymous outlet for me, but to put it up somewhere like Facebook, well that’s a whole different issue for me. But one of my commitments is to put it onto Facebook – which I’m still working up to I admit. So to everyone out there, I give to you – My Commitment:

I make a commitment to myself, Michelle Bridges, my wonderful partner, family, friends and everyone involved in 12WBT that:

  • I WILL lose 10kg over the 12WBT challenge
  • I WILL follow Michelle’s plans – she knows her stuff or else why would I be here?
  • I WILL get fitter and exercise at least 5 times a week (hey I’m realistic, I want to say 6, but I’m exercising maybe 1 or 2 times a week at the moment, so 5 is a big leap for me)
  • I WILL NOT get halfway through the challenge and lose focus and “get bored” and quit
  • I WILL stay happy, positive and motivated
  • I WILL talk to my friends and support group if I feel I am losing it
  • I WILL bite the bullet and put this up on Facebook, even though I have kept the 12WBT challenge quiet on there.

I make this commitment to everyone and will put my 120% in to get me to my goals. I (virtually) shake on this.

Task #3 – My Goals for the next 12 months

I’ve been a bit slack in keeping this blog updated, what with the forums, the twitter conversations and actually trying to fit exercise in around all that, I’m finding that I need an extra few hours in every single day. It’s not a good thing. Anyway, I put up my goals for the next 12 months – both for weight and fitness – and how I’m going to achieve those goals. The version I am posting here is slightly edited from the original I posted, but that is due to Task #4, which has since been released (and which I have not yet sat down to do). So without further ado, my goals for the next 12 months.

1 Month Goals

One month goal – End date 20 June 2010
Weight: To have lost 3.9kg and gotten myself down to an even 110kg.
Fitness: To be exercising a minimum of 4 times per week. 3 times in joint sessions with Nicole and at least one session alone. Each session to be a minimum of 30mins.

How I Will Get There
Weight: By cleaning out my pantry and throwing out the bad food. Following recipes in my Biggest Loser cookbook and keeping a food diary so that I can monitor the food I am eating.
Fitness: By organising my day and sticking to my schedule. Making sure that I go to bed at an early hour so that I have energy the next day so that I don’t use the no energy excuse.

3 Month Goals

Weight: To have lost 10kg more (a total weight loss of 13.9kg) and gotten to 100kg even.
Fitness: To be exercising a minimum of 5 6 (apparently they are the rules, according to Michelle Bridges 12WBT program) times per week. 3 times still in joint sessions with Nicole. Exercise sessions will be a minimum of 45mins, heading up to 1 hour sessions.

How I Will Get There
Weight: By following the 12WBT program and sticking to my healthy eating that I set up in the first month.
Fitness: By following the schedule that I set up in the first month, and modifying it to accommodate the extra time spent exercising. By this time I will have increased energy from the exercise I have been doing, so there will be no using the excuse of I have no energy or motivation.

Reward: At the end of the 3 months, when I HAVE lost 10kg I will book myself into a day spa for the first time ever.

6 Month Goals

Weight: To have lost a further 10kg, bringing me down to a weight of 90kg.
Fitness: To be exercising a minimum of 6 times per week for at least 1 hour per session. I will still continue to exercise with Nicole 3 times per week.

How I Will Get There
Weight: By following the guidelines I have learnt in the 12WBT and continuing on with my healthy eating and diary keeping.
Fitness: By following my now successful scheduling of my life, ensuring that I don’t skip sessions and fall into bad habits.

Reward: A weekend away with my wonderful partner who has supported me this whole time. (However, it being Christmas time, this might have to be put off until the new year).

12 Month Goals

Weight: To have lost a total of 44kg (this equates to 3.6kg per month over 12 months) and be at my goal weight of 70kg.
Fitness: To be continuing on in my exercise plan of 6 times per week for 1 hour sessions.

How I Will Get There

Weight: By following the previous 6 months of healthy eating, with all the good plans I have put in place. At this point, I will re-evaluate my goal weight, and determine if I should be losing an extra 5kg, going down to 65kg.
Fitness: By following the previous 6 months of exercising, and knowing I can do it, not backing out of it and slipping into bad practices.

Reward: Buying a gorgeously sexy black dress and going out for a special (healthy) dinner and proposing to my partner. Or maybe a holiday overseas, with the black dress packed 🙂

I want to extend my goal planning for a further 12 months:

24 Month Goals

Weight: To have maintained my goal weight, within 3kg for the last 12 months.
Fitness: Exercising 6 times a week for an hour each session.

How I Will Get There
Weight: By continuing to keep a food diary and monitor the food I eat.
Fitness: By following the exercise schedule I put in place 18months ago.

So, what do you think of my goals. And what are your goals going to be?

I really am my own worst enemy

So the second task that we have to do for the 12 week challenge is to sit down and really think about the excuses we make to not exercise, to not eat right. This is one of the hardest things I have ever had to do. I thought physio was hard, but this, no this was harder. I have really stuck with the exercising excuses. I am going to do my list of excuses about eating too, but I think that could be an even longer list. The thing that I have realised though is that I don’t let others influence me in the bad things so much as I influence myself. I AM THE ONE TO BLAME. There is no one else I can blame. I have to take (and now do take) responsibility for my own actions. My family and friends love me, and want the best for me. So when I tell them that I WANT to shove that hamburger into my mouth, they let me, because I keep telling them, and myself that it’s what I want. So with no further ado here is my list:

Internal excuses

1. I’m not motivated enough
2. I’m scared of failing
3. I don’t want Mick to laugh at me
4. I’m lazy
4. I don’t have the energy
6. I’m really really scared of falling and breaking another bone, or hurting my wrist again
7. I just don’t want to
8. I’ve already stuffed up today, what’s the point of continuing

1. I’m never motivated to do anything, except sit on the couch and mooch. But things still get done, because they have to. Exercise is just another of these things – it HAS to be done, so MAKE the time to do it. Every day. And stop whining.

2. By not even trying, I can’t fail, but neither can I succeed. I want to succeed more than I want to fail, I hate failure. So at the very least, TRY to do exercise, even a half an hour a day is better than nothing at all.

3. Mick loves me and wants the best for me. He has never laughed at me, and he won’t do that knowing how important this is. And if he does – so what – I can just put laxatives in his dinner and laugh at him running to the toilet all night (okay maybe I wouldn’t do that). Remember that Mick has been there through the really bad times, never cracking jokes – it’s not his style.

4. Yes you are lazy and it is time that you changed this habit. Think of all the things you miss out on and because you can’t be arsed getting off the couch. Do you really want to look back in 20 years and regret the life you have lived – or rather – half lived? Just think with the exercise you will have more energy and won’t be so lazy.

5. You don’t have energy because you aren’t currently exercising and are carrying around an extra 40 kilos (you can’t even lift 40 kilos for godsake). Imagine how much more energy you will have with regular exercise. Now get out there and go go go.

6. ? I don’t know how to get over the fear of breaking my bones again.

7. What do you mean you don’t want to? Do you want to be fat and unfit forever? Decide what it is you really want (and you know what that is) and get up off your butt and do some exercise.

8. Okay, so you’ve made it through the day, and you haven’t exercised. You’ve gone back on your ways, and used one of your many (so many I never knew I had that many) excuses. If the day isn’t over, then stop thinking of ways to NOT exercise, and put that time to good use and do some exercise. If you’ve managed to avoid your exercise to the point of bed time, then you get your arse up a half hour earlier tomorrow and GO GO GO. This goes for your food intake too. If you’ve stuffed up, then you start straight away again and don’t continue on in your bad ways for the rest of the day.

External excuses I can do something about
1. It’s raining outside/too cold outside/the weather in general outside sucks
2. I’m too tired
3. My leg, ankle, knee *insert body part here* hurts
4. Nicole isn’t exercising tonight, so I have no one to exercise with
5. I have to cook dinner for Mick

1. Okay, so the weather outside sucks? I bet inside it’s wonderful. So I can turn on that dvd player and exercise my heart out. Or I can put on the WII and exercise on that to my hearts content. Make a use of all those dvds and games that you have spent good money on.

2. Go to bed earlier instead of staying up late watching t.v. You know you will only complain the next day anyway when you stay up late, so go to bed early, get a good night’s rest and get out there tomorrow and go go go.

3. Barring another broken bone there is nothing to stop me from exercising. If I have injured myself, then I need to adjust my exercise to accommodate my injury. But just because my knees because I’m exercising is not a reason to stop – it’s a reason to go on. Because losing my excess weight will only help it.

4. Just because Nic can’t make it, doesn’t mean you can’t exercise by yourself. You don’t need Nic to hold your hand for exercise, you can do it all by yourself. Remember that your situation and Nic’s are different, you don’t have two small babies to run around after, you only have yourself to run around after. So RUN.

5. Mick can cook too! It won’t hurt him to cook every now and then so you can exercise. He might actually enjoy being let into the kitchen. If he doesn’t want to cook, then cook extra on the weekend and freeze it, for quick meals to prepare – AFTER YOU FINISH EXERCISING.

External excuses out of my control
1. I have to work late
2. I’m sick

1. If you have to work late, then make sure you have an early night so that you can get up a bit earlier the next day and do exercise. Most importantly of all, don’t use this as an excuse that doesn’t have a solution.

2. Okay if you’re sick, you genuinely can’t overdo it without making yourself sicker. So look after yourself, make sure you take your vitamins and eat good healthy food until you are well again. And then get back into it.