SPOTTER APPRECIATION PART 1

Dave Hughes
(spotter and chief controller
of my cheering squad)


Things done today
40 min cardio on bike and stairmaster plus abs 6am to 6.50am
Chests and backs 5.15pm to 6.45pm

I had an awesome session of chests and back tonight. Big thanks to Kirsty (another PT) for spotting me. Thanks for pushing me over my comfort zone and beyond. You're brilliant.
___

Here's a mug shot of my good friend Dave, chief motivator!

Dave and I formed a dynamic running group (well it was just me and him so I guess it's a running duo), meeting every Wed nights to pound the streets, hills, parks and main roads of Coolum. I always opted runs that included Grandview Drive or Centennary Heights (awesome steep hills). Other weeks Dave would pick flat runs, which in some cases I found the flats to be more challenging than the hills! But beware! Mention a short run to Dave, say 30 mins 4km(with hills) ... don't be surprised if he still has you running after 8kms! Right Dave?

Our running's on hold as I've been advised not to road run whilst building muscle. Instead I powerwalk or use the machines at my gym. I'm looking forward to running again, probably after the comps. Get your shoes ready Dave ... it's a race to the top of the hill!

Goodnight everyone.

P.S. I had a good nights sleep last night.

A BIT ANXIOUS

My sister, Parani

Things done today
Biceps/Triceps and Shoulders 5.45am to 7.15am
50 min cardio on stairmaster and treadmill plus abs 5.20pm to 6.10pm

It's 5.20am and my alarm goes off. Ok, I'm up! I'm up! ... well in my mind I'm up. Is the rest of me up? Nupp! God, I'm exhausted!

I can't be sure but I think I'd been awake for awhile. Have you ever had those mornings where you lie there, and you're thinking ... when is the alarm going off? when is the alarm going off? when is the alarm going off? Well it happened to me ... and I'm thinking ... what a waste of energy?!

So why was I anxious? I think a few things. First, my damn cough/flu thingy, it won't go away. It's one of those annoying coughs where you feel a volcano's going to erupt, you get ready for it and then .... nah dah ... you're now disappointed because nothing came out. It's sounds more like a wheeze than a cough. It's quite pathetic. And what is more annoying is that I cough more when I lie in bed! Mmmm ... yeah ... that could be a reason.

Plus, I officially finish my 12 week body transformation with IBO today. I have been thinking about it a lot and it's great that I've finished and it's also sad. I will write more about my 12 week challenge in another posting, first I need to get some info to Sue and Lisa at IBO. Gals, you are brilliant!

This is also my final week before I head to New Zealand for two weeks. There's still a few things to organise before Perry and I leave. I will continue posting from over there and yes ... I will definitely be training there too.

As well, my beautiful sister Parani will be arriving from NZ this Thursday, to house sit and look after the cats while we're away. It's been 10 months since I saw Parani. A picture of her, and Mum and Dad, is posted under INTRODUCTION (29 April, 2006). The picture was taken a few days after Parani had a tumor removed from her breast. My dad is about to fly back to Wellington and here we are, farewelling him at Auckland airport. I would return to Australia a few days later. Since then, my sister has undertaken months of chemo and radiology. She is on the road to recovery and her staying at my house will give her the well deserved break she needs. I am so proud of my courageous big sister. What a trooper, nah what a fighter! I can't wait to see you Praan.

I'm heading off to bed now. Wish me luck on a good sleep! Goodnight everyone.

BEAUTIFUL DAY IN PARADISE

Me at age 4

(eating lunch at Picton, NZ)

Things done yesterday
Legs and calves 7.45am to 9.30am

Things done today
8km powerwalk 9.55am to 11.05am

It's a picture perfect morning to get out and about in Coolum. The sky is blue, the sun is warm, the ocean's prestine. If I could, I would have walked all the way to the beach and straight into the water! Aaaah, another beautiful day in paradise!

Walking around, I lost count of the number of stereos blaring from inside the houses (glad I'm not the only one that does that), and is there a surfing convention in Coolum? ... 'cause I lost count of the number of surf shirts and beach towels flung over the balcony railings. Yep, Coolum was a hub of activity ... locals riding bikes to and from the beach, families walking to the park, Mum, dad and the kids clearing the front yard, neighbours chatting over the fence and across the road to each other, people washing their cars, which reminds me!

Yeah I love to walk. It's free, fun and entertaining!

OPSIMATH

Alert the media! I am an opsimath: one who is a late-learner, one who acquires knowledge late in life. Yes people, I finally worked it out! I have links on my slide bar (left hand margin guys, look under Archives)! Hope you like. That's all I wanted to say.

DRESS REHEARSAL

Things done today
Back and chests 5.45am to 7.30am
Pose and dance practice 5.30pm to 8pm

I have a niggling throat (must be from the cold and dry weather) so my energy is low. I was suppose to do cardio tonight but I decided to give it a miss and rest. Will do the same tomorrow morning (cardio). I'll head to the gym on Saturday for legs, then in the afternoon I'll take a long walk around Coolum ... excellent.

So there's no cardio tonight, instead I'll practice my dance and poses. Boy I can't believe how long it went? Over 2 hours! Wow.

Walking, standing and balancing in my new shoes is still a challenge. I know I'll get use to them but I wanna glide on the floor now! Oh, did I mention? I'm posing in my new contest bikini and shoes! Whhoohooo! I'm looking damn fine!

It's 7.30pm and Perry calls to say he's coming home. He's catching a lift with our good friend Jenny. I tell him to bring Jenny to the house ... cool, now I can show someone else my poses besides Perry. What did she think? Bloody briliant! Ok, not exactly in those words but she was mighty impressed, and so too was Perry (though he's seen me a trillion times posing in the kitchen, strutting in the bathroom and dancing in the lounge). Yeah, they really liked what they saw. Me happy :)

I don't workout on Fri nights (always train Fri mornings) so tomorrow my girlfriend and I will be watching Antonio Banderras strutt his tooosh on the big screen (movie, Take the Lead). Of course this is all in the name of ... dancing ... yeah, that's it ... dancing! Yeah, my girlfriend and I will be taking notes on dancing! So therefore I am training ... cool.

Have a great weekend everyone.

WONDERFUL SURPRISE

Things done today
35 mins cardio on bike and stairmaster 5.15pm to 5.50pm

My hammies are still stiff. It's been two days since I trained them, I'm not in the least surprised. I love it!
___

My journey has been full of wonderful surprises. I'm so lucky to have enthusiastic trainers eager to take me to the level I once thought ... naaaah, I can't do that! Matt, Lorraine and Sue are just such people, and I hope I do them proud. In fact I know I will!

The other nice surprise has been the great support from fellow competitors. Thank you all for the lovely comments. It's truly wonderful. To my readers - if you have time, I highly recommend you click on* the blogs from all the girls that have submitted. It's great reading.

* Select comment, click on their names and their profile will appear. Scroll to the bottom of the page to view their blog.

I must finish now, I'm off to watch the State of Origin. Dare I say it, oh hell ... GO THE BLUES! Goodnight everyone.

GO TOWARDS THE LIGHT

Things done today
Biceps, triceps and shoulders 5.30pm to 7.30pm
Pose and dance practice, in between sets tonight

Thanks to Brett and Craig for spotting me tonight. I figure by October I would have been spotted by every member of the gym! Mental note ... post a Spotter Appreciation page ... will add pics! Without you guys I wouldn't have come so far.
__

I ssooo lllooovvvveeee the lights in the weight room. Now ... some of you reading this are thinking ... "the girls mad" and that would be true! But others like Penn, Lorraine, Di and anyone else into body building would know what I mean. Especially Penn. I know her and I head straight for the lights when we're posing.

In competition you should never be away from the lights, in fact it's impossible to be anywhere else as there's a line drawn on the floor for competitors to stand behind. Look carefully, you're positioned in the best spot (in the light) for the judges to observe you. Once you're there they look at:

• structural flaws - faults with the competitor's skeletal structure
• proportion - the balance of one muscle group to another ie. lower body to upper body, biceps to calves, waist to quadriceps etc
• balance - the left side of a competitor's body compared to the right, the front compared to the rear
• symmetry - the competitors overall shape and line

When practicing Penn and I try hard to see this too.

When free posing or dancing the judges are looking for:

• posing ability
• presentation/entertainment - how did you enjoy the competitor's routine?
• physique
• general appearance

It is so important to move across the stage under the lights. And so it's easier said than done. At the It's a Girl Thing comp in March I witnessed a competitor dance 20 seconds of her routine in the dark. If I couldn't see her pumped I'm sure the judges couldn't either.

The light is your friend, work with it, flaunt under it, pump it! And you'll look amazing!

MATT WOTTON

Matt Wotton - Personal Trainer

at Fitness Plus, Coolum

Things done yesterday
Legs, hamstrings and calves 7am to 8.05am
40 mins cardio and abs 5.30pm to 6.30pm

I am now happy ... I finally have Matt's mug posted on my site. Hooray!

Folks, this guy is responsible for making my muscles POP! All this work in time for my October comp. No pressure on you eh Matt?

Excellent stuff on the legs this morning. My hammies are popping already. Nnnniiiccccee work! Bring it on!

DI CARR

Dianna Carr from Coolum, Qld
(Figure Competitor and winner of numerous
Qld State titles)

Things done yesterday
Pose class 1.30pm to 3.30pm

It was a good turn-out again at class. Lorraine wasted no time in getting the girls and I prepped and posing.

Today would be a little different. We had a guest judge. Her name ... Di Carr. Excellent!

Here's a pic of Di, side chest posing her way to win her second Qld State Title in 2005. This particular comp was my introduction to women's body building and my first look at Di competing. Awesome! After that comp I would say I was 50/50 on the sport, but after chatting with Di (we'd train at the same gym) and seeing her compete and win her category at the It's a Girl Thing Comp in March, I was convinced! I'll give it a go!

Thanks Di for coming along to our class and thanks so much for your demos. I especially liked your tricep poses.

Oh by the way ... after posing, I was first up to show my dance to the girls ... urrgggghhh ... scarey! And I'm dancing in front of Di! Extra scarey! How did I go? Yeah, pretty good.

JO ROGERS

Me and Jo Rogers (10 years trainer and Physique Competitor. Holder of 7 National titles and 5 World placings)

Things done today
Chests and back 7.45am 9.10am

Hoorah! I get a sleep in! I'm feeling really good after training. Weather's gorgeous. It's going to be a great day.

I'm on my way to Brisbane to meet Jo Rogers and purchase a pair of her comp shoes. I would have gone with Penn but she couldn't make it :( so this morning she's at my house, frantically selecting her top three shoes on Jo's website. I know Penn would have really liked to come, but I have picked a pair for her now and I hope she'll be happy with it. We'll see tomorrow at pose class.

I arrive at Jo's house and she is warm and welcoming. I select my pair in like three minutes! Yep, that's me ... no fuss ... I know what I want ... easy. Then we shop for Penn's shoes. Done ... easy! A little later Ava arrives and she selects her shoes and is fitted for a bikini, just for size only, later she'll select the style from Jo's web.

If you haven't checked out Jo's site (I believe it's posted all over my blog) here it is ... http://www.styleonstage.com.au/

Jo, it was so nice to meet you. I'll see you later at the Comps!

PS. The shoes are gorgeous. Thanks.

BODY BLITZ CHALLENGE

Aldeen - Staff (and spotter) at

Fitness Plus, Coolum

Things done today
40 mins cardio on cross trainer/bike/treadmill and abs 6.00am to 6.50am
Rehearse dance 6pm to 6.30pm
Booked a session with Matt - legs on Monday am

I got some exciting news today ... my weight loss trainer, Lisa Baggett from IBO just won the latest Body Blitz Challenge for the month. That makes a total of 7 IBO clients to have won! Well done Sue.

PERFORMANCE

This was emailed to me by Lisa the other day. I think it's very poignant ... thanks Lisa.

Preparation is important, but it is not enough.

Planning can be very helpful, and yet it is not enough.
Being inspired fills you with positive energy, and still it is not enough.

Getting yourself motivated is great, but there's more to

achievement than all these things.
For achievement requires performance.

After all the planning, preparation and motivation, you must get up,

get out there, and make it happen.
Once you start to take action, you cross a threshold, and

suddenly your perspective changes.

You've gone beyond the stage of getting ready and into the realm

of actually creating the achievement.
Once you've started to take action, you're committed to following

through with all that is in you.

Put everything you have into the best, most positive, creative and

valuable performance you can imagine.
Achievement comes to those who go beyond the training, beyond

the planning, beyond the motivation and into the zone of effective action.

Achievement belongs to those who choose to become fully immersed

in the performance.
Ralph Marston

BUSINESS AS USUAL

Greg - PT (and spotter) at

Fitness Plus, Coolum

Things done yesterday
Biceps/Triceps and Shoulders 5.10pm to 6.30pm
Practice pose and rehearse dance with Penny 6.30pm to 7.30pm

Things done today
35 min cardio bike/stairmaster and abs 6am to 6.45am
Legs/hamstrings/calves 5.15pm to 6.50pm

Mental note ...

• brace the abs
• ssqquueeezzzzeee the buttocks
• brace the abs
• shoulders back
• brace
• sssqquueeezzzzeee
• back
• brace!
• rest

Thanks to my team of Spotters ... Greg and Jerome. Great stuff.

LORRAINE PACIULLO

Lorraine

Things done yesterday
50 min cardio on bike 6am to 7am
Choregraph dance routine with Lorraine 6pm to 8.45pm

I am buzzing ... not only do I have a contest bikini! Thank you Di (Carr). It's gorgeous, I also have a dance routine! Thanks Lorraine.

Choregraphing with Lorraine was fun. Beginning at 6pm and finishing around 8pm, my dance was ready for recording and and copying onto dvd (I would use this dvd to practice at home).

The dance is recorded three times - twice with music and one without. When I dance without the music, Lorraine is narrating. She directs me on the finer points of my dance ie, when and how to accentuate the poses, how to change footing, the turning of my head, eyes down, smooth lift and so on. I love it. All this info helps me when I'm practising.

I love dancing (tap danced for 11 years). Lately I've dabbled in latin and more recently pole dancing! Pole dancing is awesome for upper body and core strengthening. It's a great spectator sport for your partner too! Which reminds me ... next goal ... get back into pole dancing!

My most immediate goal is to learn how to put my bikini on. You truly need another person to help you with the hooks and paddings. The bikini's extremely delicate, and if you don't handle with care the diamantes will fall off. I must say, the look is great! The feeling? Like you're wearing nothing at all! Well that's what I think.

It's been a successful day, now I'm terribly tired. I will talk to you all tomorrow

ANOTHER NEW WEEK

Things done yesterday
Powerwalked 6 km around Coolum 4.30pm to 5.30pm

Things done today
50 min cardio (intervals) on stairmaster and abs 6am to 7am
Chests and back 5.15pm to 7pm

Great workout tonight. I had spotters from everywhere! Thanks to Matt, Aldeen and Dave. Dave, I think you need to bring a time card and clock the minutes you spend spotting me. You'd make a fortune! I can feel the DOMS now. Good work everyone.
__

I have a session with Lorraine tomorrow night (not tonight as previously posted). We'll be choregraphing my dance ... excellent! Can't wait.

Also, my contest bikini (second hand) will be at her house for me to look and try on. Can't wait for that too! Will let you know how it goes.

Must go, dinner time. Have a good week people.

NEVER STOP LEARNING

Happy Mother's Day Mum

Things done yesterday
Legs and calves 8am to 9.30am

I learnt a very valuable lesson whilst training yesterday. Don't be fooled into thinking you can increase your weights too quickly. I added 5kgs to my final set of squats and thankfully (and I really mean thankfully) Greg was spotting me. So what happened? I lost my balance ... and now me, the bar and the weights (I have a total of 55kgs on me) are gravitating towards the ground ... backwards! It happened in an instant, nobody would have known, except me and Greg.

Now, I'm feeling pretty stunned, I did not ever expect to lose it. Thanks to Greg he slowly coached me to continue, assuring me that he was behind me for support ... I complete 6 reps (the final 3 were only half squats). I really, really appreciate Greg for letting me do that.

While resting Greg explained it would be best I stay on my max weight (5kgs less) and concentrate on completing really perfect* sets before moving up. I understood and agreed.

* Perfect form (abs braced, deep squatting - not too deep, chest out and head up, huge power off the legs) .

To sum it up ... I had only achieved my max weight 2 sessions ago. Yesterday I performed two sets of ordinary squats (max weight) and thought ... it's time to go up (increase weights)! Wrong! All my sets should be perfect before going up. Does that make sense?

CORRECTION

I made an error and linked the wrong site to Sue's "Buff and Beautiful" (my previous post below). If you like, you can read the correct link as I've fixed it up :)

I think it's especially interesting to persons with misperceived ideas about Body Building. I'm glad I stumbled on it, I couldn't have explained it better.

BUFF AND BEAUTIFUL

Things done today
40 min cardio (interval training on bike) and abs 6am to 6.55am

After three days of weight training (including one monster session yesterday), this would be my muscle day of rest, recover and restore.

I really enjoy bike intervals. It's an awesome workout, I feel buzzed all day (remember, I'm a morning person blah, blah).

• 5 mins light intensity (level 3)
• 5 mins medium (level 8)
• 5 mins high (level 12)
• 5 mins light (level 3)
• 10 mins medium (level 8)
• 5-10 mins light (from level 8 back to 3)

__

Sue emailed me this afternoon, telling me about her new look website. Excellent. I'll look at it.

Reading her new pages I stumbled across an incredible article, which I first read last year? I can't remember. But anyway I think it's still good to read again. Buff and Beautiful by Sue Heintze (nee Gilman). What do you think? Well done Sue.

THE POSING DUO

Things done yesterday
Chests and Back 5.00pm to 6.30pm
Posing practice with Penny (at gym) 6.30pm to 7.30pm

Penn had a brilliant idea to practice our poses in the gym last night. It went so well that we decided to practice every Wednesdays. We'd begin with a half hour of compulsory poses and then a half hour of dance for one person (alternating turns each week).

Posing in the gym, whilst the regulars are there, can be alittle initimidating. Last night it wasn't bad as Penn and I started posing in the Ladies area upstairs. It becomes awkward when there are women still wanting to work out in the same space you're posing, but these women are very obliging and they will allow Penn and I room. Some gawk in amazement, some are thinking ... what the ...? Anyway we're just happy for some practice time whenever and whereever we can get it. Great idea again Penn!

Oh, before I forget ... thanks Dave for spotting me on the db chest presses and lat pulldowns (yes, I must watch my back!) The workout was awesome and your encouragement helped me push through the strain. Excellent work. You can send me the bill.
___

Things done today
Shoulders, triceps and biceps 9.00am to 10.00am
Choregraph my dance 7.00pm to 7.45pm

I am running out of superlatives to describe my PT sessions with Matt. What I can say is this ... MY DOMS ARE GOING TO KILL ME! NNnniiccceeee workout, again!

COMPETITION FEVER

Things done yesterday
35 min cardio on stairmaster and abs 6am to 6.45am
Made an appointment with Lorraine to begin choregraphing my routine (Monday, 15 May 2006)

Things done today
Legs 5.45am to 7.15am
40 min cardio on stairmaster and cross trainer 5.15pm to 6pm

Other things done today

• Made another booking with Matt, we will do a session on Thursday am. Excellent.
• The shoes at the Plaza are a no go :( so I've booked an appointment for myself, Penny and another competitor Ava, to visit Jo Rogers and buy our shoes (Saturday, 20 May 2006) Wooh-hooh, I'm excited.
• Made a start on purchasing a second hand comp outfit (contest bikini). Cross your fingers for me, I really, really want it ... I think it's ggoorrrgggeeeoouusss!

I had an interesting and informative chat to Lorraine last night. She tells me there is a total of three comps in October. They are:

• Muscle Mania Australia on 1st October, 2006
• Intl Natural Bobdybuilding Association on 7th October 2006
• Australasian Natural Bodybuilding on 14th October, 2006

Muscle Mania is known as a casual comp. Most competitors prefer to enter MM simply to gain comp experience and to try out their poses and routines before INBA.

So why am I not entering? Purely, because of I can't afford it and the timing doesn't feel right. INBA and MMA are two separate Federations. To enter their comps you must pay a joining fee and then an entrance fee. But that aside, this comp is not nationally titled as opposed to INBA and ANB. Finally, I would truly like some me time before the INBA. I don't like being rushed. Well, that's my excuse anyway.

I am however interested in participating in the ANB. First reason, the winner goes to the Nationals. Last reason, I would be participating in the Masters catergory (over 35 years old). I would be sort of the young one in the group (I'm 39 years folks, turning 40 on 31 October).

If this all sounds too confusing I will put it simply ... If I don't place in the INBA (but I will!) I'll enter myself a week later in the ANB to gain an entrance to the Nationals. Does that make sense?

Sorry folks, I'm gonna quit here. I'm so desperately tired now. Will continue the saga tomorrow. Good night :)

SOME INTERESTING STUFF TO READ P 2

Here's some more interesting stuff to read. Enjoy!

• Rae - I think her mission statement in About Me is fantastic
• Shelley
• Figure girl

POSE CLASS

Things done today
Pose class 1pm to 3pm

Thanks Lorraine for a great class. You put us through our paces and I was feeling pretty sore by the end of it.

There were 7 girls at the class today. Six competitors plus one non-competitor, Lorraine's mum Pearl. Pearl's 79 and she comes to make up the numbers and enjoy the company. What a real trooper.

We begin with a warm up, then Lorraine takes us through the finer points of what to expect, come the day of the competition.

We practice pumping our muscles prior to going on stage (here we learn when and how to use a resistance band or we could use hand weights). We are taught to never stop pumping, even when we are standing off stage ready to walk on. Of course at this point you won't have your bands or weights. Solution ... clasp your hands together and keep pumping.

Did you know? Pumping of the legs should be avoided before going on stage, just the upper body (light squats and a few calf raises are ok) because if you pump the legs your upper body will look flat. Go figure?

It is now important to visualise your poses before walking on stage ... give yourself a prep talk, say it aloud. Ok, they've called your name! Remember:

• head up
• chest out
• shoulders back and relaxed
• smile
• and walk!

___

Over the next hour the girls and I work at perfecting our compulsory poses. Standing upright for long periods and keeping your body flexed is hard work! My lower back is always sore and my arms feel like lead. What a great feeling!

Things for Maraina to work on ...

• widen elbows on the back resting pose; keep the trapezius down
• maintain pressure on the front foot (no heels up) to accent the front leg during side on rest pose
• no bending of the back during abdominal pose
• slow moving during the hold of the tricep pose
• no forward bend of the back during the front double bicep pose
• smile, smile, smile (without faking it)
• prepare first draft of choreography for Lorraine (to be done before 20 May 2006)

Wow ... so much to do. Must get dinner now. Talk to you tomorrow.

P.S. I borrowed a digital to take pics of Lorraine and the girls today. Ooops, forgot to use it. Daaahh! Will do next time, promise!

ON THE RIGHT TRACK

Things done yesterday
Biceps and Triceps 8.30am to 9.30am

Still feeling the affects of DOMS I decided to do a mild workout of bi's and triceps. It was really nice and I liked what I was seeing.

At the gym, people have been complimenting me about the changes that are occuring. More so, the change to my upper body*. The praises are humbling, and they're right, there have been changes. I'm happy. It's a sign that I'm on the right track.

* I suspect the changes are largely due to my improved posture. Whenever I am at work, in the car, at the computer, at the dining table, training, powerwalking ... I always think ... posture, posture, posture!

FEEL THE SORENESS

Parani at Movieworld

Things done today
Powerwalked 6.5kms around Coolum 6am to 7am
__

Alarm off ... yahoo, last day of the week! Ok, lets move ... aaahhh ... nnaaahhh! Good god, I can't sit up! ... oh ok, I'll croutch to the bathroom ... hey, what's that I'm feeling? Oh yeah ... I think it's back ... pain!

Am I surprised? Not really. I knew it was coming and I'm glad. If the truth be known I look forward to this pain. It meant my workout yesterday went brilliantly. Me happy :)

DOMS or Delayed Onset Muscle Soreness is quite common, especially if you're beginning an exercise program. In my case my soreness occured because I trained with an intensity far greater than I was use to, and the activity was unfamiliar.

What causes this soreness? Well it is thought DOMS is the result of microscopic tearing of the muscle fibres. The amount of tearing (and soreness) depends on the activity. Any movement you aren't used to can lead to DOMS, but eccentric muscle contraction (movements that cause muscle to contract while it lenghtens) seem to cause the most soreness ie lowering weights. (If anyone begs to differ please feel free to comment)

The soreness usually takes 3-4 days to go away. From experience Day 2 is my pain killer day and then it's all good from there!

MUSIC TO GO

Things done today
Chest and back 7am to 8.30am
Cardio and abs 5.30pm to 6.30pm
Select music for my comp routine
___

A bloody brilliant session with Matt this morning. Wow ... those back and chest exercises were awesome. Did we go heavy? or did we go heavy?! Bloody Excellent! I've been buzzing all day! Good work Matt.
___

50 mins interval training on stairmaster.
___

Hal-le-lu-jah! I've got the music! Thanks to Perry for helping me choose my tune. We both agree it's definitely my style and I'm so comfortable moving to it. What is the song? Sorry I can't tell you :( You'll have to wait 'til October. Now I'm really excited!

BIG SESSION

Things done today
Legs (glutes, hamstrings, calves) 5.40am to 7.10am
Cardio (interval) and abs 6pm to to 7pm
__

It was going to be a big session of legs this morning (remember the new legs program ingeniously planned by Matt last week?). Wow! Did it feel good. Total training time? 1.5 hours.

Now that sounds a long time? I think it is. It's definitely a longer workout than what I'm use to, but hey ... I'm no longer training the way I use to. Geez, I hope I did everything right. I think I did everything ... "soft knees" , "brace the abs" , "good posture", "feel the stretch" and remember ... rest! (sometimes sitting more than a couple of minutes between sets). Yeah I think I did well.

Thanks to Greg for spotting me (squats). If you weren't there I wouldn't have gone max ... yeah, now that I think about it ... I did bloody brilliantly. Will feel it tomorrow.
___

On weeknights I prefer, and usually do, start my cardio around 5ish. Tonight I would start at 6pm ... gggrrrrh ... not happy!! I am now tired and grumpy. As I said previously, I'm a morning person.

The bike ride is now ever so ssslllooooowww. Like a trooper, I'm spinning and spinning and spinning ... then suddenly it gets easier, so I notch it up a gear and notch it up another, then another ... whoah I'm in top gear. My cycling's more intense and I power away like this for the next 40 mins! Awesome! Me happy. Again, another briliant work out.
__

Oh, oh ... news about comp shoes! Lorraine's found a shop at the plaza. I'll check out it next week with girlfriend and novice competitor Penny. Thanks Lorraine.
__

I'm looking forward to a good sleep now. I have new session with Matt tomorrow. Can't wait ... good night.

FEEDBACK

My fav pic of Mum


Things done today
55 min cardio interval training plus ab exercises in the gym 5.45am to 7am
Visit sex shop this afternoon. For comp shoes! Unfortunately found nothing :(
__

Thanks to everyone who emailed or posted feedbacks about my blog. Your responses have been encouraging and I appreciate your kind words. I will get a digital to take before, during and after pics of myself (as per many requests). I will also post pics of my trainers, the girls in my pose class and anything else I can think of. That is the plan!
__

It is late again, but before I go here's a lovely saying contributed today by my buddy, Dave ...

If you do today what you did yesterday you'll be beaten
If you do today what others are doing today you'll be competitive
But to win you must seek to do today what others will be doing tomorrow

Thanks Dave

23 WEEKS TO GO

Flash

Things done today
Chest and tricep workout 5.50am to 7am
Pose practice 6pm to 7pm

Mondays (and Thursdays) are busy days for training. My sessions double meaning, cardio before work and weights after work.

When I arrive at the gym (usually at 5.45am) the place is a buzz ... lots of people, lots of activity, lots of noise and lots of music. I love these days in fact, I look forward to them. I am at my best in the mornings.

This morning it was a little different, it was Labour day. Yeap ... another long weekend, no work, no school, yahoo ... sleep in! So you would think, nupp! ... to me it was another training day. Just me and one other lonely sole this morning. I think it was 6.30am 'til the stragglers showed up. How was the workout? Terrific!

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My poses tonight were good. I like what I see, I feel comfortable with the moves, however I need to work more on my:

• smile
• calf muscle stance
• front abdominal pose (I'm curving my back ... not good!) and
• my tricep pose (I've decided to try two poses at the same time ... will see if Lorraine agrees with me)

I'll do a couple more practices before the group class on Sunday. I'm sure I'll have more work to improve on.

I must go to bed now, I need to rest.

A pinch and a punch for the first of the month and no returns!