12 Week Challenge Series: The Results

2020-01-12T17:02:32+08:0012 January 2020|Categories: EAT, LIVE, MOVE|

It is extremely long over due but here is my wrap up post for my 12 week challenge. Firstly why did I stop writing a weekly check-in post after week 8? I had some technical issues with my blog and was also extremely time poor and exhausted so was not able to find any time or energy to fix them. So I apologise if you were following along with the series. Here are the results of following my own program Lean & Well.

These photos

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12 Week Challenge Series: Week 7 & 8 Check-in

2019-10-21T07:09:12+08:0016 October 2019|Categories: EAT, LIVE, MOVE, Uncategorized|

Week 7 & 8 Diary Entry

So the last 2 weeks for me have been very out of routine. It has been the school holidays so we have had my husband home with us which has been fabulous. However I’ve found it very hard to track my food since I’ve been so out of routine.

Week 7 I got in four awesome training sessions which I’m really proud of. I was very sore and had a lot of fluid retention which was reflected in a big weight gain in that week’s weigh-in.

Then in week 8 we went away for a holiday

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12 Week Challenge Series: Week 6 Check-in

2019-10-01T20:31:05+08:0030 September 2019|Categories: EAT, LIVE, MOVE|Tags: , , |

Week 6 Diary Entry

This week I was unfortunately sick as well as extremely sleep deprived thanks to both my children being sick. I was only able to do one training session which was really disappointing. Next week I will do to make up for it.

Progress Measurements & Photos

No photos this week – I didn’t think there was any point because I hadn’t barely trained so my physique wouldn’t have changed at all.

My Fitness Pal Food Diary For Next Week

I am having this week off tracking and am just trying to eat 2400 calories and

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12 Week Challenge Series: Week 5 Check-in

2019-09-25T10:01:56+08:0024 September 2019|Categories: EAT, LIVE, MOVE|Tags: , , , , , |

Week 5 Diary Entry

Firstly, sorry there was no blog post for week 4 – I was extremely busy last weekend!

So here is how week 5 went.

Training – This was the first week of the new training program ‘phase 2’. It was a lot harder than phase 1 and I was really sore! The sessions take a little longer and have more packed in to them so I was only able to do the three strength workouts and not the HIIT workout as well (previously I had been squishing all the exercises from the 4 workouts into 3 workouts). I

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12 Week Challenge Series: Week 3 Check-in

2019-10-21T07:08:26+08:009 September 2019|Categories: EAT, LIVE, MOVE|Tags: , , , |

Week 3 Diary Entry

Training – Once again I pushed myself hard during my three weight training sessions. Despite my weights already being quite heavy from the week before I still managed to increase a lot of them this week which I’m really proud of. I’m certainly super sweaty by the end of my workouts. People who say weight training doesn’t feel hard are not doing it right!

Nutrition – I was way better with my diet this week yay! I think the two things that helped were firstly filling up on raw vegetables throughout the day so I’m too full

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12 Week Challenge Series: Week 2 Check-in

2019-09-02T15:20:18+08:002 September 2019|Categories: EAT, LIVE, MOVE|

Week 2 Diary Entry

Training – I have really pushed myself hard in my three training sessions this week. I have squished all the exercises which are supposed to be completed over 4 workouts in to 3 long workouts. I do find this very tiring. By the end I am mentally and physically exhausted. My intensity for the last few exercises is probably not as high as if they had been done on a seperate day but unfortunately I don’t have the luxury of enough time for 4 workouts a week so I have to accept that 3 workouts a

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12 Week Challenge Series: Week 1 Check-in

2019-08-26T20:00:28+08:0026 August 2019|Categories: EAT, LIVE, MOVE|

Week 1 Diary Entry

I have thoroughly enjoyed starting Lean & Well last week! It was a real struggle to get my third workout in as I am incredibly time poor at the moment. However I am very keen to create a toned physique so know it is essential I get in at least 3 workouts to achieve this. I found it quite easy to stick to my calorie and protein targets because I chose foods I enjoyed eating and just repeated the same meals every day apart from dinner which was different every night. I did feel particularly hungry

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12 Week Challenge: Start Check-in

2019-09-25T09:20:58+08:0018 August 2019|Categories: EAT, LIVE, MOVE|Tags: , , , |

Introduction to the series

Welcome to my 12 week challenge series! I will be doing a check-in post every week to share my journey as I do my own health and fitness program ‘Lean & Well’. In each blog post I will very briefly share:

  • A diary entry (my thoughts and experiences over the past week and about the coming week).
  • My progress measurements and photos.
  • My My Fitness Pal Food Diary for the next day.

Over the last 9 months I have had my second baby, gone overseas for a 2 week holiday, sold our house, moved into a rental,

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Female Full Body Weight Training Program

2019-02-28T20:41:16+08:0028 February 2019|Categories: MOVE|Tags: , , |

This is a program for females aiming to get strong and toned in a short amount of time. It is a basic weight training program consisting of three 45 minute workouts a week. You should do this program for approximately four weeks aiming to apply the principle of progressive overload. This means each week when you do the workouts aim to do a little more than the week before e.g. increase your weights, or do an extra rep. This is the program I made up for myself to do over the last few weeks. I am currently four month

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Modifications to Make to Exercise When Pregnant

2018-07-30T19:46:12+08:0030 July 2018|Categories: MOVE|Tags: , |

Recently I attended a fantastic course on exercise during pregnancy and the post partum period. I learnt so much and had what I already knew reaffirmed by an expert in the field (women’s health physiotherapist Taryn Watson from FitRight). I thought I would write up a little summary of the key modifications you should make to exercise during pregnancy. This is a very brief explanation of the changes you should make to your workouts. If you would like to know more detail such as why you should be avoiding certain things, I recommend you follow some

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