Clare's workouts - to get leaner

CONGRATS CLAIRE!!! So happy for you!!!

Hey everyone. Its been awhile. I feel like i have fallen off the wagon and need to get back on.

Since qualifying and starting my new job things have been hectic and i have been shattered which has led to me only working out twice and sometimes only ONCE a week. Food hasnt been too bad except for the times i can go all day without a break and then pig out when i get home.

Ive kinda found solution for that problem and have been taking a stash of quick snacks in my bag ie, sandwich, banana, peach, oat bar, nuts etc etc

Anyway the working out is still a problem due to time, or lack of it. Just getting to the gym and back takes over an hour. So i decided i will try hard to get to the gym as much as poss but for emergencies i have dusted off my tae bo dvds, bought a mini trampoline and a new workout mat for at home and im gonna try to do SOMETHING when i havent time for the gym.

Im really gonna try to log more as i havnt logged a workout etc for months!!!

I honestly need to do this. Im up to 123lbs which isnt bad i guess but i can feel it in my body. My butt feels too wobbly and im sure i can see some cellulite around my butt and thighs!!! Arghhhh!!!

Be harsh with me people please and keep me on track. Off to work soon but gonna do some core exercises and some squats, lunges and general bodyweight exercises for 20 min. Might even have a little bounce on my trampoline. Haha.

trampoline vids please!

Ha ha.Yeah right. I cannot be responsible for giving people nightmares. Anyway ive done terrible today. Bummer.

I had sugary cereal for breakfast asnothing else in and no time to shop. Lean ham on wholemeal bread and a peach for lunch (ok not bad). Then managed a 5 min break at work so ate some salad leave and cherry tomatoes and a slice of peanut butter on toast!!!

It gets worse, i finished work at 9pm but didnt get in till 10 and my other half had bought me half chips/half rice and curry sauce from the chip shop.

I only ate half but its still a disgrace. Tasted awesome tho!
Exercise - obviousely on my feet all day at work but i made myself walk the last 20 mins to work and did a quick 20 min workout (trampoline + body weight exercises and some free weights) before work.

Please please shame me into becoming the way i used to be again. This blip is turning into a habit.

All I can say is, don't get a fat Arse, some of the elderly patients might die of shock .

Plus you'll have trouble using some of the equipment, if you end up with chubby Fingers.

Very good boss man. More comments like that please. Very good points.

Boss man have you any tips to get out of these habits again and forcing myself to exercise more?

One simple way to look at it. You work in a place full of people that have illnesses, degenerative physical problems and old age frailty etc etc.

They are one big source of motivation. Good exercise and diet, cannot be guaranteed to stave off or prevent illness, degeneration or frailty, it's not a magic bullet, but it can do so much and for many, it can stave off or slow down progression, of neurological and musculoskeletal degneration before it's meant to happen, or allow you to become old, with potentially much less to worry about than others.

The future is better for many, who are now able to see more of the truth, because technology and your sector of society, has progressed what is known, since the post-war era, allowing more people to have access and more understanding, to knowledge of what is humanly possible and how it can be achieved, or shouldn't be achieved.

You have a perfect environment, to develop a new found appreciation for how you could be living. The answers are right under your nose so often. Why end up like people you treat? Even if some of those people in the work environment, are not part of your brief, they're still there and the ability to imagine them being there, could be evoked pretty strongly, just from the names of departments alone, I would think.

Use your surroundings to inspire and motivate you. Don't settle for average canteen food, or often no doubt bland food, the ailing must have.

Remind yourself, that good health for you, means better care for all, because one person with the right to administer medical attention, that has to be off sick, or even treated by their own colleagues, can't deliver any patient care themselves, thus somewhere along the line, the increased demand on healthy working staff increases, even in a minor way, as does the risk of medical negligence, or risk of decreased welfare to such staff, from more stressful or demanding rotas.

You have the emotional and mental ability to care for others, including your Son. You certainly DO, have the emotional and mental ability to care for yourself too and what better way to increase your ability to want this, than to seek motivation from those who have temporal or permanent physiological issues?

Your inspiration is potentially all around you. You just need to see it .

All very good points Bossman and great reasons to stay healthy. Maybe im too hard on myself sometimes too.

With my job its hard to reach perfection but i try and thats the main thing.

Ive eaten ok today and yesterday except for the skipping of my evening meal today due to a busy shift. Had some chicken when i got home though.

I am going to have to skip the gym tomorrow but for good reasons. Its my sons harvest festival in the morning and work pm. But i have got bigh blisters from the extra walking (speed walking that is too) and have been jumoing on my trampoline and adding in some core and body weights whenever poss.

Screw perfection. Perfection is virtually impossible. The way peoples bodies respond to the tiniest thing, even if someone reached something, technically defineable as physical perfection, they'd only have to store one trillionth of a percent more water or fat, and they would no longer be perfect.

Perfection would probably happen quicker than the speed of light.

As long as you aim for something you feel acceptable with, that is healthy and is also done without emotional flagellation, and just patience, care and understanding of yourself, you'll be fine .

I have worked out and eaten (ha) since last post but just gettin time to chat. Im just gonna post today.

FOOD-

2 poached eggs and 2 wholemeal toast with orange juice (9am)

lean ham and cheese with tomatoes, onion and rocket wholemeal pitta (1pm)
Banana

Homeade flapjack and bio low fat yogurt, cherry and strawberry smoothie after gym (3.30pm)

Garlic chicken breast (5.30pm)
Mashed potatoes with semi skimmed milk
Green beans

and i will have at around 8pm
large peach and slice of toast with organic peanut butter

WORKOUT

10 min intervals on treadmill

3 sets

squats
single arm row
plank

5 min intervals on cross trainer

3 sets

lunges
lat pull down
press up
dead bugs

5 min intervals

3 sets

dead lifts
tricep pulldown
chest press
side planks

Simple idea. Scramble the Eggs don't Poach. You can then limit the Yolk consumption, and Scrambling is less time consuming.

Bossman if i limit the yolk where will i dip my soldiers???

Its so unfair on the yolk. It gets so much stick. And its my best bit. Haha.

all the best stuff is in the yolks?

unless cholesterol is na EXISTING problem then there is no worry about yolks at all

dietary fat has little bearing on your actual CHO anyway

My cholesterol is great!!

Im gonna keep on dipping then.

I did a body combat class today which was great.

I had porridge for brek and tomato and basil soup for lunch but then screwed up and had pop corn AND chocolaste at the cinema with my son!!!
CRAP!!!

Im gettin a little paunch on my stomach. I am gonna pull myself together.

Dietary Fat does play a part in CHO. Infact Monounsaturates are actively encouraged to reduce Total and LDL Cholesterol.

2 Yolks isn't a major issue, that's 10g Fat, or 90 calories from Fat, but obviously if someone ate 4 Yolks, the possible issue becomes more likely.

Omega 3 Yolks would be better, but 2 Yolks a day isn't a hideous affect on Cholesterol levels anyway.