Saturday, 31 January 2009

Mistress of Pain ....or....Just Pure Evil!

Delayed onset muscle soreness (DOMS), also sometimes called muscle fever, is the pain or discomfort often felt 24 to 72 hours after exercising and subsides generally within 2 to 3 days. It is frequently said to be caused by lactic acid buildup;[citation needed] however, since lactic acid disperses fairly rapidly, it could not explain pain experienced days after exercise, and some concentric-only exercises produce lactic acid, but rarely produce DOMS.

Although the precise cause is still unknown, the type of muscle contraction seems to be a key factor in the development of DOMS. Exercises that involve many eccentric contractions, such as downhill running, will result in the most severe DOMS. This has been shown to be the result of more muscle cell damage than is seen with typical concentric contractions, in which a muscle successfully shortens during contraction against a load.

Some research claims that DOMS is not caused by the pain from damaged muscle cells, but from the reinforcement process. The muscle responds to training by reinforcing itself up to and above its previous strength by increasing the size of muscle fibers (muscle hypertrophy). This reinforcement process causes the cells to swell in their compartment and put pressure on nerves and arteries producing pain.

Meet "Cruella" aka "Mistress of Pain" aka "The Coach"

Man what a nasty piece of work. Did the famous 6-12-25's that Lisa often talks about. The coach decides just because it is my birthday that I should do a 'Denial Workout'. I am so so so so so so so so sore! I can not begin to explain how hard this training is. I felt slightly upset with myself as I did not finish the third set of the first set - missed about 10 1 and quarter squats. Training was yesterday afternoon, I suffered delayed latic nausea that night. Then got roped into bootcamp this morning, lugging tyres, jumpsquats (another evil woman), pushups, running and boxing. then decided to go for a walk to try and loosen up. Well guess what, the loosening up didn't work! I am stuck in my chair atm, not know how the hell I will be getting out of it to go to bed. So what is going through my head atm..............well what name to call the coach! Evil, nasty, cruel, biatch! What a way to spend your birthday! Doh! No but all kidding aside I enjoyed every minute of training, yesterday and today.

Also had a fantastic day with a lot of girlfriends having lunch on the gold coast - got a bit noisy with 12 people drinking wine, I should say 12 girls drinking wine! he he he he. I am a very spoilt person, having so many people so caring. The best!

What can I say of late, I know I have not been blogging of late, but all good, all well and enjoying it. Nothing really new, just having a fantastic time.


If I want it, can I have my cake too!

Happy Birthday Me!

Tuesday, 27 January 2009

Friday, 23 January 2009

Are you going to finish strong!

If ever there was an inspiration speaker, there is Nick Vujicic is that person.

Tuesday, 20 January 2009

Your rainbow is shaded violet and green.


What is says about you: You are a creative person. You feel strong ties to nature and your mood changes with its cycles. You are patient and will keep trying to understand something until you've mastered it. Those around you admire your fresh outlook and vitality.

Find the colors of your rainbow at

Wednesday, 14 January 2009


Monday, 12 January 2009

Self image and the self fulfilling prophecy

We are not only what we eat, but what we think as well!

Your self image is how you see yourself in your imagination. It's the blueprint that determines everything about you, from how motivated, intelligent and confident you are willing to let yourself be to how much weight you are willing to carry around with you or lose.

The reason our self-image has such a powerful influence on our behaviour is that it is self-reinforcing. For example, we've all met people who are not classically good-looking but have an extra aura of attractiveness. Because they think of themselves as attractive they carry themselves well, dress to bring out their most attractive features, and have the confidence to speak to anyone. This self-confidence makes them attractive to others, who respond positively to them, which reinforces their image of themselves as attractive.

Equally, there are plenty of people who think of themselves as unattractive, and unconsciously sabotage any attempts to appear attractive. After all, if you truly believe you are unattractive, why take the time to dress mutton up as lamb? However, if you don't do what it takes to represent yourself at your best, people will inevitably find you unattractive.

Either way, your self-image has worked perfectly, 'proving' itself right by guiding you to act consistently with who you believe yourself to be.

How do you change the pattern?

By getting into the habit of focusing your attention on what you actually DO want. Like it or not, you're going to need to get used to thinking of yourself with an attractive body.

Repitition, repitition, repitition!

Remember, repitition is the key to success. When we repeat an action, a neural pathway is created in the brain and each repitition reinforces it. As you think yourself the way you want to look, you are sending signals to your unconscious mind to behave and feel like that body you want. As your body gets lighter you will feel more sensitive, more energetic and more alive.
Source: Paul McKenna

Sunday, 11 January 2009

Something to aspire!

Tuesday, 6 January 2009

Keep your eye on the 'ball'

Concentrate on what you can do and focus your attention.

Once you have decided what your bottom line and how you want your life to be, focus your attention on it. Concentration is essential. Ask questions and look for the answers.
Refuse to allow other people to do your thinking about how something should be done.
Associate with people who will help you achieve your goals and coach and inspires you to success. Drop less important activities and people who bring you down.
Put your heart and soul into it. Create an overwhelming desire to materialize your dream. Focus your thoughts and actions in the direction you are heading.
Avoid dwelling on negativity. Think positive and abundance. Imagine, affirm and resolve to succeed.

Eliminate self-imposed limitations.

What you have achieved in the past does not determine what you are capable of accomplishing now and in the future.
Decide to make the changes necessary. A change in your perception about your potential will help tremendously in your pursuit.
Change your mindset about your limitations. Create an image of success and it will help build your confidence and esteem.
Think out of the box and think differently from how failures do. Self-imposed limitations are just excuses.
Playback your success recordings that are stored in your mind. Let that remain in your focus. You will feel more in control and adequate.

Take consistent action.

Even a small action produces its consequence. Develop the discipline to take even a simple action each day even though you are unsure of the outcome. Induce the attitude of positive expectancy and believe that your actions will lead to favorable results.
Fight the procrastination habit and develop a sense of urgency. Put in the hard work, the effort and finish what you started.
You have to work on your personal growth and your goals every day to create the momentum. You need to pay the price.

You need to work harder than the 'average'.
"Success is simple. Do what's right, the right way, at the right time." - Arnold H. Glasgow
source: About Personal Growth

Sunday, 4 January 2009

I see you!

Visualise, visualise, visualise.

Now is the time to start. Even if you can only find ten minutes a day to picture what you will look like, the end result. The key is seeing yourself on the stage competing in your class, with a flat stomach or whatever it is that drives you the most.
Pull out pictures of people whose bodies that you admire and visualise it. Affirm to yourself that you are worthy and will have the body you dream of by the time you are done.
A picture in your mind and these affirmations will force you to go to the gym when nothing else will. Hang the pictures on your refrigerator or make them your screen saver at work. Nothing will come between you and your goal. Not even yourself!
These are some of the words I pulled from an article by Christina Lindley.

Saturday, 3 January 2009

Couch Potato!

Couch potato, that was me today. I started the day with a very long sleep in - got up at 7.30am, which is very late for me. Whoa, is it going to be hard to get up at 4.30am on Monday. Then inbetween loads of washing clothes, I sat and watched about 4 dvds with the boys (hubby and son). The day was unbelievably cool, which should have been spent outside, but no I sat watching and vegeing big time.

So what is in store for me in the next couple of weeks.

Tomorrow I am going into the gym to do some weights (lower) and some much needed cardio that I had planned for today. On the way home it is time to buy all my green grocery, so it is nice and fresh for the week ahead, prepare the veges into portions, peeled, diced, sliced and chopped, ready for each meal. I will also prepare my proteins for the week, my breakfasts and ensure I have plenty of low joule treats on hand like jellys and puddings, incase the dreaded sweet attack appears. I actually can not wait for work again as it is so much easier to control my food intake. In saying that, I have so far manage to acheive a steady intake of food in 5 small meals in the last 3 days, so big green tick on the improvement goal for intake.

“The quality of a person’s life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor.”
Vince Lombardi

Commitment; Staying the Course. True commitment inspires the people around you, shows your conviction, and creates an atmosphere conducive to achievement. Although commitment means different things to different people, the true nature of commitment is always the same. The True Nature of Commitment........Starts in the Heart.....Talent is not enough.

Intelligence is not enough.

To achieve success takes “heart”.

It’s what makes you get up when you fall, makes you jog one more lap, practice one more shot, squeeze out one more rep.

True commitment withstands any adversity. That’s not to say that you won’t suffer setbacks - you will. But true commitment picks you up, and finds a way to stay the course.

True commitment creates momentum - and momentum is the difference between effective leadership and failure. It is the difference maker.

To improve your commitment, do the following: Measure It
Align It with Your Values: No matter how talented you may be, you can not be truly committed to a cause (work, social, or otherwise) that is in direct conflict with your personal values.

Make It Public
If you feel you have a problem with taking the first step toward commitment - make it public. Tell others what you intend to do, put out a press release - you might just find that by making your commitments public, you’ll have an easier time following through.

The True Nature of Commitment:
Starts in the Heart
Is Tested through Adversity
Is a Catalyst to Achievement
To Improve Your Commitment
Measure It
Align It with Your Values
Make It Public

Project yourself into the future for a moment
Imagine yourself hanging out with your friends at a restaurant and not feeling anxious when you order a burger, ice cream or creampie...
Imagine how would you feel if you saw a slender, sexy reflection in the mirror, knowing that that person is you... Knowing that you are handsome looking again.
Or imagine how your friends would react if they saw you coming into the room looking fit, slim and handsome...
Your dreams WILL come true only if you never give up!


Thursday, 1 January 2009

2009 - a year to improve

Happy New year bloggers.

So have you laid out your new years resolutions??? I actually don't like to use the word resolutions - as what do I have to resolute?? But I do need to improve! So what do I need to improve on for the year 2009.

Health: You can never stop improving your health. This should be one of the highest priorities in everyone's life. We have one life and we should look after that life in the best way. Take in clean healthy food and get exercise everyday is the game plan for improving my health.

Nutrition: I can always always improve my nutrition! My promise to myself is to eat 100% clean 99% of the time, no processed foods at all, no bad snacks, no nibbles. As bread is starting to affect me in awful ways, I am going to try going gluten free on a lot of the food items that are processed, like bread and processed carbohydrates. My other improvement promise is to eat 5-6 meals everyday, including weekends where I often will eat breakfast and don't eat till very late afternoon - which will sometimes often end with a binge of something. So this will change and improve.

Dedication: This area has much needed overhaul, and the new year will require 110% dedication, in order to reach my BEHAG goals. Dedication and concentration are the main requirements to acheive and I WILL ACHEIVE!

Self Esteem: This is a very grey area, but like the three priorities in my life above, this will get equal effort placed on and I will improve my self esteem. I will be more confident with my decisions, I will not procrastinate and I will not hesitate at any point. Time to take the bull by the horns and my first step to this is to start taking progress pictures (thanks Steph, you put that thought into my head) on a more regular basis.

so these are my four main improvements that I will concentrate on. With improvement, there will come contentment! and that my friends is the ultimate improvement, contentment!

Ciao and again a very happy new year!