12WBT daily stats record book

So I’ve been thinking about the next 15 weeks (because nearly a week of pre-season is over, so one week down YAY) and how last time around I kept all my daily stats update here online. Which is all very well and good, and I may do that again, but there are times when I just don’t get onto the computer, and I don’t always post every day and I found that sometimes it just made it harder to track what I was eating, what my exercise was like and at the end of the week it made it hard to see where I had gone well or gone wrong.

So this year I have decided to make a booklet that I can print off week by week – a nice A5 size, not too big, not too small, and to make it even prettier and easier to flick through to the right section, colour coded! So I would like to share this with anyone who is doing the 12 week challenge and anyone really who just wants to track what they are eating and exercising during the week. It gives you a weekly re-cap so that you can write down how many calories you ate, how many you exercised away and what the deficit (hopefully) is. It also gives you space to write down a bit of a re-cap of the week in general.

12WBT Daily Stats preview

So please, feel free to download and use it. You can print it off week by week or the booklet as a whole. I have set it up so that each week can be folded separately and reads as a correct booklet. If you download it, let me know (you don’t have to obviously) and let me know how it works for you, or if you just want to query me about any of it. Enjoy.

Download the full colour booklet (1.4MB)

Edited to add:
After a bit of thinking and a couple of comments I have updated the booklet so that it now has room for you to write your BMI on the weekly stats. I have also changed it from being such a colour intensive booklet. Rather than full colour backgrounds, it is now set up with coloured outlines, so it won’t take quite as much ink to print out (I didn’t really consider that at first… oops…) so I hope you can use this and enjoy.

12wbt daily stats - outline

Download the outlined colour booklet (1.3MB)

12WBT Day fifty seven – Keeping on track

Not a lot to report on yesterday or today. Have had a nice successful couple of days of eating, though I was very hungry all day yesterday for some reason which I can’t understand. Went to the gym after work and did a BodyCombat class, but was a little bit upset with my performance, because I know that I didn’t put my all into it. I was so severly lacking in energy, but I went and did the class and felt great after having done it. Had a bit of a big dinner yesterday, but just needed food.

Today was the Accelerator Day program, so that meant no carbs. I was actually fine, but I’m actually putting that down to the fact that once again I am sick. So so disappointed, because I was all set to go in and do BodyCombat and BodyPump tonight, but instead I went home early from work and moped, I’m guessing that there will probably be no gym for me tomorrow either, and that just disappoints me even more.

Weigh in day tomorrow and I really have no idea what to expect. There has been some good exercise this week (still not as much as I’d like to be doing) and there was the Triathalon on Saturday, but I still just don’t know. Hopefully there will be a loss, but you just never know. Daily stats are going to have to wait, because I have put my food list down somewhere and can’t remember where, and I feel like crap so I’m going to turn the computer off. They will come later.

Good luck on weigh day tomorrow everyone.

12WBT day fifty five – Post triathalon

So yesterday was triathalon day. I had been dreading this day from the moment I heard about it, and even more so because I didn’t get a chance to do the mini triathalon the week before, so I really had no idea what to expect. I mean, I’ve not been the most dedicated person in respect to the exercise part of this program. I stand by the fact that I don’t really enjoy exercising, I am by nature a lazy person who likes to sit and read, and I really don’t enjoy the sweaty stinky feeling of exercise. The most I have ever done was two classes when I was going to Fernwood gym and those classes only went for 45mins and well one of them was a BodyBalance class and I never really got much of a sweat up doing BodyBalance (it was my cheats way of exercising I always felt).

But yesterday I was under instruction from Michelle Bridges to do a triathalon. We had choices – we could do a set of a 5km walk/jog, 800m swim and 10km bike ride if we were doing it at home or if we were doing it at a gym we had options of doing 3000m on the rowing machine, 10km on the bike and 5km on the treadmill or if we weren’t inclined to do that (which I wasn’t….) we could do three classes back to back. So here is me looking at this trying to work out what to do and I thought hmmm I’ll take the option of the classes, because classes are only 45mins each, which will get me in and out in just over 2 hours. Did I take into consideration that just because Fernwood classes were only 45mins didn’t necessarily mean that The Lodge would have classes of the same duration? In a word – no. So I got sucked in to doing three one hour classes back to back – BodyPump followed by BodyCombat finishing with Zumba.

And you know what. I DID IT. Oh yeah, I’m shouting it from the rooftops, because it is the first time I have ever done it (and quite possibly the last). I was joined in my endeavor by the wonderful Miss Kathy who kept me bolstered and going (by threatening to hold onto my leg and drag me back into the class if I tried to leave I admit), but who just made the whole thing more bearable and fun. Yes I did say fun. Because it really was. It was mind numbing, and draining and painful, but it was kind of fun. And I have never felt so accomplished in my life. I’m so damn proud of myself for dong it, but I’m also pretty damned proud of myself for not dying afterwards (though today, the pain really has set in and everything just hurts).

The trainers who were teaching the classes were great. The BodyPump class wasn’t my favourite, only because there were parts of it that were very hard for me to do with my wrist, but at those points I modified somehow. The BodyCombat class was a tag-team affair between two of the instructors and it was by far my favourite of the three classes (in fact I will be doing this class at least three times next week), with a lot of boxing moves in it, which I LOVE The Zumba class at the end was my least favourite. I love doing Zumba at home, but in a class situation I just didn’t like it. The instructor really didn’t take time to explain the steps very well, just seeming content with the fact that there were a lot of returnees. However, there were also about 7 of us newbies in the class, so I found for most of the hour I was quite lost and just doing whatever I wanted. All in all though – a great three hours.

So I didn’t blog last night because I was knackered (went shopping with my mum after the gym, and got some great material for my little sisters baby quilt – pictures shall come soon) so tonight, I give you my daily stats for yesterday (day fifty four) followed by daily stats for today.

FoodCalories in
BServe of All Bran with 1/2 cup milk226
LTuna 6" subway – no cheese300
DChicken stew400

ExerciseCalories out

3Hrs Triathalon – BodyPump, BodyCombat & Zumba1521
Triathalon details, 35% fat – avg HR 132 (71%), Max HR 169 (91%) 
Calories surplus/defecit-2277

Daily stats for Sunday:

FoodCalories in
B 2 pieces toast with cheese306
LTuna 6" subway – no cheese, missing half the bread250
DLamb roast400

ExerciseCalories out

No exercise today0
Calories surplus/defecit-726

12 WBT day fifty one – zonked from gym

Got a fair bit to say, but just knackered tonight, so just doing daily stats for now, and will do a proper post tomorrow.

FoodCalories in
BServe of All Bran with 1/2 cup milk226
SBe Natural bar117
LMongolian Beef from Wok in a Box301
DSteak with salad400

ExerciseCalories out

1hr 17 mins gym 55% fat, avg HR 147 (79%), Max HR 173 (93%)796
Calories surplus/defecit-1533


12WBT day forty five – Weights to go go

Had to push myself to go to the gym this afternoon. I was driving home, with everything packed in my bag, all ready for me to just rock up to the gym and change and I kept thinking of different reasons why I shouldn’t go. I had this to do, I had that to do, I could be doing this instead. But in the end, I think the car must have been on automatic pilot because I ended up at the gym just like I should have. And to top it off:

I RAN!!!!! Yes it’s true. I jumped on the treadmill and started doing intervals, and I did 15 mins of running intervals. Big thing for me that was, because the last time I tried to do jogging I ended up having a panic attack because I felt like I couldn’t breathe. But this time I just sucked it up and did it, and what’s even better (for me at least) is: I TOOK MY HANDS OFF THE TREADMILL. Yes I know I’m shouting I’m shouting, but that’s how excited I feel. I had such a big big fear of taking my hands off the treadmill in case I tripped and fell, thereby breaking my wrist again. Silly, irrational fear I know, but it’s a very big fear for me. But tonight, I did it. So I’m pretty chuffed with myself tonight. Not only did I go to the gym after I was so totally not going to, but I ran. Yep I ROCK. 🙂

So, daily stats for today:

FoodCalories in
BOats with 2t brown sugar, ½ cup milk & medium apple 307
S3 dim sims308
LChicken salad200
DNats lasagna300

ExerciseCalories out

1hr cardio/weights: 45% fat, Avg HR 133 (72%), Max HR 170 (91%)600
Calories surplus/defecit-1276

12WBT days forty three & forty four – Nothing new to report

Well as the title suggests there is nothing new to report. I’ve been a bit slack on the upkeep of my food journal, but rest assured I have been making good food choices, with nothing bad thrown in the way. In fact Nat’s lasagna has been a real hit at home and we have it at least once a week now, and I’m making up an extra dish of it this weekend so that I can freeze it for ease when I have nights at the gym.

Speaking of the gym. I went in last night for my official induction and to get my personal weights plan worked out – don’t get me wrong, I love that we get it supplied with the 12WBT program, but I’m looking for something specifically for me. I have my own problem areas that I want to target, so I feel that this is the best way for me to go. I got set up with all the weights I’m going to be doing, we went through them all to work out what each individual machine should be set to, and I was pleasantly surprised to see that I haven’t lost all my strength – lower body strength anyway. My weights were only a little lower than when I was previously going to the gym, so I’m pretty sure that in no time I will be surpassing my old weights. I’m so enthusiastic to get back into it again, I realised last night just how much I missed working out with weights. I was never much into the cardio side of things – always pretty much detested the treadmill, still don’t like it much, but I always loved jumping on and doing some weight work. So I’m pretty enthused about heading back to the gym tonight. I just wish my wrist would allow me to do a bit more of the upper body weights to really target my flabby yucky tuckshop arms. But I’ll work on that, and do the weights that I can for now.

So tonight, I promise I will put up my daily stats. Oh and yesterday was weigh in. I lost 900gm which I’m happy with. It’s not the bigger numbers I was getting when I first started, but I was pretty slack last week and only exercised twice, so I can’t be too surprised at smaller numbers. 900gm is still impressive for me. All up, 13.3kg lost now, so I’m pretty chuffed with myself.

12WBT day forty two

Well as I said in my other post I have news about the gym. Well 6 weeks into the 12WBT I have realised that the exercising at home just wasn’t going to cut it for me. I really need some more professional help, especially in toning my body. I’m starting to notice my weight loss now, but I’m also noticing that my arms are still very flabby and not getting at all toned and my stomach is not getting at all tighter or toned, it’s just there. So what started off as just a trial run at the gym turned into me joining the gym, where I can now access all those lovely wonderful weights (oh how I love the weights, so much more than cardio). As previous readers of my blog will know, this isn’t the first time I’ve joined a gym, but it is the first time that I’ve lost 12kg by myself without joining a gym, and the longest I’ve really stuck any healthy eating/exercising plan out, so I’m quite happy with my prospects of success this time. I have my induction/free pt session on Wednesday and I can’t wait. I’m waiting until I’ve had my session before I start on the weights again though, because I am a little worried about doing further damage to my wrist. So till then it’s strictly cardio work. So daily stats for today:

FoodCalories in
BOats with 2t brown sugar, ½ cup milk & medium apple 307
LTomato beef and white bean stew290
SBodywise bar121
DMexican shepherds pie375

ExerciseCalories out

1hr treadmill & bike: 55% fat, Avg HR 145 (78%), Max HR 159 (85%)612
Calories surplus/defecit-1217

12WBT day thirty eight – Farewell biscuits

We had a farewell do at work this afternoon and out came the Arnotts biscuits. I admit, I caved. Nothing else of note to say today, except I didn’t do any formal exercise, but I did go for a walk at lunch and was gone for an hour and a half (some of that time was in the shops) so while I can’t actually log the time (due to non wearing of HRM) I did do some, so I’m just putting that exercise in the back of my head as a pleasant surprise for later. Oh and on non 12WBT news, got some wicked black and silver shoes today. Shweet 🙂 Daily stats now:

FoodCalories in
B2 pieces toast with cheese306
SSmall apple45
LLeek and Potato soup213
SArnotts biscuits244
DHoisin beef stir-fry with spring vegetables300

ExerciseCalories out

No exercise0
Calories surplus/defecit-703

12WBT day thirty seven – Takeaway day

Today I had lunch with a friend I haven’t seen in a while. We went to a little eatery near work, and the menu was full of rich pasta dishes and crusty breads and bad bad bad food. I was a little overwhelmed because I just didn’t know what to have, so in the end I settled for a chicken salad, which came with roasted veggies. I really have no idea how many calories was in it, but I’m going to guess and say about 500 but in all honesty it could have been more, I’m just not sure 🙁 On the bright side though, when we caught up he asked me if I’ve lost weight, because damnit, I certainly looked like I had. It was such a great feeling to know that people were noticing. 🙂 So daily stats for today:

FoodCalories in
BOats with 2t brown sugar, ½ cup milk & medium apple 307
SBe natural bar117
LChicken salad (takeaway) – calories guessed500
SPunnet of strawberries & Be natural bar58
DNat’s lasagna320

ExerciseCalories out

No exercise0
Calories surplus/defecit-509

12WBT day thirty six – Nearly weigh in

Getting a little nervous about doing weigh in tomorrow. With my slackness this week, no exercise happening, I’m quite frankly shakin in my boots. A pretty non eventful day today though, working and eating. Exciting stuff. So here are my daily stats:

FoodCalories in
BOats with 2t brown sugar, ½ cup milk & medium apple 307
S1 Forme satisfy strawberry yoghurt85
LChicken and corn soup316
SPunnet of strawberries & Be natural bar175
DPrawn pad thai300

ExerciseCalories out

No exercise0
Calories surplus/defecit-628