Personal trainers are awesome... but you know who the best personal trainer is... YOURSELF. A personal trainer can only keep you honest for the time you spend with them which may be say, 3 hours a week. Unless of course, you're Mariah Carey who can afford a live-in trainer + chef.
Don't get me wrong - I think a personal trainer is critical in helping people learn the exercises safely, teach on how to increase intensity and educate one on how to create workouts, proper nutrition etc etc But when you leave that gym, it is all you. A good trainer will equip you to help yourself the 23 hours that you're not in the gym and become the best personal trainer you can become. I would like to share the system I've been successful with...
1. Accountability. I blog religiously because it keeps me honest, especially about what i'm eating, in front of all my friends, family and even blog-friends. I widely advertise my blogs to my friends so more people read it, and the less likely I am to chicken out.
2a. Personal coaching. I signed up for check-ins with my "coach", Joe Sarti, so he can tighten the bolts on my kettlebell technique and just chat with me on how I am doing overall, offer advice etc.
2b. Pro bono coaching. I didn't plan for this one but it somehow happened - I have "coaches" that read my blog and offer me guidance! Mad props to Susan for all the time she's spent with me on chat, email, blog to help me achieve more than i ever thought I could!
3. Deliberation. Plan your activities a week in advance and you are more than likely to stick to it. Might need a coach's help with it though. I've to give Susan props again for this one. Without goals, how do you know where you're heading?
4. Set up affordances. I signed up and PAID for bootcamp 3x a week so I know at a bare minimum, I'm attending bootcamp 3x a week.
5. Help others. When I achieve success, I immediately try to pass it on and help others succeed. Seeing other people succeed motivates me to continue being the best I can be.
6. Cause and effect. I weigh myself daily so I know the consequences of my actions (or lack thereof). A heart-rate monitor also does the same thing for me.
7. Cheating. I push myself hard, because I'm not cheating anyone but myself.
8. Education. I read alot - to educate myself on what I'm eating so again, I know the consequences of my actions.
9. Money vs health. I stopped being cheap. Bootcamp? Bring it on! Coaching with Joe? Bring it on! Heart-rate monitor? Bring it on! New workout clothes? Bring it on! Expensive organic produce? Bring it on! Anything to keep me moving and keep me healthy!!! Money is _nothing_ compared to good health.
10. The goal. I keep my eye on the prize, both short-term and long-term. Ultimately, I want to be a warrior for life. Strong enough to run after my children and keep up with them. Live a long and healthy life. Somehow kettlebell is going to fit in awesome to a new mother's routine.
*** Please do share with everyone your systems for success!! ***
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Friday, August 1, 2008
:: Day 47 - Summary ::
Reflections: I am almost certain double workouts + WD can move the scale by 1 lb a day. Today, I am doing single workout + eating out for dinner so I should expect to see less movement. Wow, I am collecting so much data on myself I really should be doing a regression analysis.
Activities: 614 cal burnt
6am bootcamp, interval cone training, 63 mins, 614 cal burnt, HRa 147 HRm 179 (As you seen from my max Heart rate, Hao kicked my butt this morning...)
oh and mum had her first KB session today! She's a natural ;)
8am: vege and fruit drink to share with mum
2 celery sticks, 2 medium carrots, 1 apple, 1 orange, bunch of blueberries, ginger, shaved ice, water
12 pm: Salad bar from wholefoods
Main Meal: === GOCHI dinner ===
Beef tataki salad, Unagi rice, risotto balls... all I can say is yum.
Me & Mum - doesn't she look young?? She's 53!!!
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Activities: 614 cal burnt
6am bootcamp, interval cone training, 63 mins, 614 cal burnt, HRa 147 HRm 179 (As you seen from my max Heart rate, Hao kicked my butt this morning...)
oh and mum had her first KB session today! She's a natural ;)
8am: vege and fruit drink to share with mum
2 celery sticks, 2 medium carrots, 1 apple, 1 orange, bunch of blueberries, ginger, shaved ice, water
12 pm: Salad bar from wholefoods
Main Meal: === GOCHI dinner ===
Beef tataki salad, Unagi rice, risotto balls... all I can say is yum.
Me & Mum - doesn't she look young?? She's 53!!!
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:: new milestone ::
My BMI is no longer in the "obese" zone. This really happened 6 lbs ago but I just took note of it. So now i'm in the "overweight' zone. Still doesn't sound very positive right? But it's going in the right direction.
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Thursday, July 31, 2008
:: warrior diet update ::
I am bursting with excitement so I had to share with news. So for the past 1.5 weeks, my coworker, Aylin, has been sticking to the warrior diet with me. She truly is a warrior and has not complained one bit! She consumes every single thing I push on her plate, and believe me, it's not that exciting.
So last week was a slow week for both of us since (a) we were getting used to the WD (b) we ate out alot. This week, however, Aylin cooked her dinner at home every single night. In the last 3 days, she's lost 3-4 lbs! AND she hasn't been able to do any physical activity during this time so we can conclude that it was all due to the WD! I am so proud of her and she deserves this shout-out! Go Aylin!!!
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So last week was a slow week for both of us since (a) we were getting used to the WD (b) we ate out alot. This week, however, Aylin cooked her dinner at home every single night. In the last 3 days, she's lost 3-4 lbs! AND she hasn't been able to do any physical activity during this time so we can conclude that it was all due to the WD! I am so proud of her and she deserves this shout-out! Go Aylin!!!
Read more...
:: Day 46 - Summary ::
Reflections on WD: I think eating out can really ruin the warrior diet for me. I tend to eat alot more when outside, especially in social settings since I eat alot faster. Need to start pacing it down a little and listen to my body more.
Activities: 995 cal burnt
6am High-Octane Cardio -End of boring cardio!!! 45 mins, 483 cal burnt, HRa 156 HRm 166
Wow - this is Susan's recommended workout for me and it kicked ass! I love doing kettlebell outside! Not only did I get ballistic strength training in, I also ran 3.0 miles while I was at it! I highly recommend it :)
{50 swings immediately followed by 1/4 mile jog or 1 min jumprope
10 snatches R/10 snaches L; 1/4 mile jog or 1 min jumprope
10 burpees; jog or jumprope recovery
10R/10L clean-front squat; jog or jumprope recovery
repeat if you dare.}
3pm Elliptical interval training on resistance 5, 45 mins, 512 cal burnt, HRa 162, HRm 170
8am: vege fruit juice to share with Aylin
1 celery stick, some broccoli, 2 carrots, 1 apple, 1/2 orange, 3 strawberries, parsley, ginger, water, ice
12 pm: salad with light balsamic vinegar dressing
spinach, strawberries, carrots, cucumbers, 1 boiled egg
Main meal:
spinach salad, steamed eggplants, stirfry chicken, blanched broccoli, quinoa
My portion
Dessert shared with Mum
Read more...
Activities: 995 cal burnt
6am High-Octane Cardio -End of boring cardio!!! 45 mins, 483 cal burnt, HRa 156 HRm 166
Wow - this is Susan's recommended workout for me and it kicked ass! I love doing kettlebell outside! Not only did I get ballistic strength training in, I also ran 3.0 miles while I was at it! I highly recommend it :)
{50 swings immediately followed by 1/4 mile jog or 1 min jumprope
10 snatches R/10 snaches L; 1/4 mile jog or 1 min jumprope
10 burpees; jog or jumprope recovery
10R/10L clean-front squat; jog or jumprope recovery
repeat if you dare.}
3pm Elliptical interval training on resistance 5, 45 mins, 512 cal burnt, HRa 162, HRm 170
8am: vege fruit juice to share with Aylin
1 celery stick, some broccoli, 2 carrots, 1 apple, 1/2 orange, 3 strawberries, parsley, ginger, water, ice
12 pm: salad with light balsamic vinegar dressing
spinach, strawberries, carrots, cucumbers, 1 boiled egg
Main meal:
spinach salad, steamed eggplants, stirfry chicken, blanched broccoli, quinoa
My portion
Dessert shared with Mum
Read more...
Wednesday, July 30, 2008
:: Day 45 - Summary ::
Reflections: Daily doubles + WD have become a lethal combination! Down 3 pounds in 2 days!
Activities: 1021 cal burnt
6am weights training with balancing, 552 cal burnt, HRa 139 HRm 168
2pm : Max incline 15.0 treadmill workout, 45 mins, 469 cal burnt. HRa 154, HRm 165
8am: vege fruit juice shared with Mum
2 organic medium carrots, 2 sticks of celery, bunch of parsley, some broccoli, 1 fuji apple, 5 strawberries, ginger, swig of milk, ice and water
AYlin says it'd be easier to consume if it didn't look like diarrhea. My mum says that all natural stuff looks like diarrhea! haha It's with food coloring that things look bright and beautiful :) thought that was funny!
1pm: snack with Aylin
Spinach salad with carrots, french cantaloupe, green onions, avocado, dressed lightly with olive oil, salt and pepper, cheese string
5pm: snack
2 pieces of cantaloupe, 10 raw almonds
Main meal: Dinner at Athena's Grill
Greek salad, Seafood Soulvlaki, some of mum's grecian feast, pita bread, hummus, bite of baklava, sans rice.
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Activities: 1021 cal burnt
6am weights training with balancing, 552 cal burnt, HRa 139 HRm 168
2pm : Max incline 15.0 treadmill workout, 45 mins, 469 cal burnt. HRa 154, HRm 165
8am: vege fruit juice shared with Mum
2 organic medium carrots, 2 sticks of celery, bunch of parsley, some broccoli, 1 fuji apple, 5 strawberries, ginger, swig of milk, ice and water
AYlin says it'd be easier to consume if it didn't look like diarrhea. My mum says that all natural stuff looks like diarrhea! haha It's with food coloring that things look bright and beautiful :) thought that was funny!
1pm: snack with Aylin
Spinach salad with carrots, french cantaloupe, green onions, avocado, dressed lightly with olive oil, salt and pepper, cheese string
5pm: snack
2 pieces of cantaloupe, 10 raw almonds
Main meal: Dinner at Athena's Grill
Greek salad, Seafood Soulvlaki, some of mum's grecian feast, pita bread, hummus, bite of baklava, sans rice.
Read more...
Tuesday, July 29, 2008
:: Day 44 - Summary ::
Activities: 900 cal
I think the double workouts are essential to quick weight loss - which is my goal for the next 3 weeks. I can literally see the scale move each day whenever I do a double workout!
6am: 20 mins good ol' swings w/26lb, 199 cal burnt, HEa 150, HRm 162
90s swings, 30s rest, 10 sets
60x10= 600 swings
630am: 2.2 mile short run, 23:11, 264 cal burnt. HRa 162 HRm 172
6pm: 44 mins Swing volume workout (1000 swings!!!!) + TGU + Windmills, 16lb, 427 cal burnt, HRa 147, HRm 164
7am: vege and fruit blend to share with Aylin
1.5 celery stick, 2 medium carrots, 2 apples, broccoli, bunch of parsley, 4 strawberries, ginger, swig of kefir, ice, water
x pm: share with aylin
1 cup of kefir, 1 red pepper, carrot sticks, french cantaloupe
Main meal: Leftovers from 2 nights ago
Spring salad, 1 chicken tender, boiled veges, eggplant & tofu, quinoa
p.s. Even though I no longer eat ice-cream at home anymore, I've found quite a number of uses for the ice cream scoop. I love to use it to hold my softboiled eggs as I de-shell them. And most recently, I found out it's great for scooping out the seeds of a cantaloupe!
Read more...
I think the double workouts are essential to quick weight loss - which is my goal for the next 3 weeks. I can literally see the scale move each day whenever I do a double workout!
6am: 20 mins good ol' swings w/26lb, 199 cal burnt, HEa 150, HRm 162
90s swings, 30s rest, 10 sets
60x10= 600 swings
630am: 2.2 mile short run, 23:11, 264 cal burnt. HRa 162 HRm 172
6pm: 44 mins Swing volume workout (1000 swings!!!!) + TGU + Windmills, 16lb, 427 cal burnt, HRa 147, HRm 164
7am: vege and fruit blend to share with Aylin
1.5 celery stick, 2 medium carrots, 2 apples, broccoli, bunch of parsley, 4 strawberries, ginger, swig of kefir, ice, water
x pm: share with aylin
1 cup of kefir, 1 red pepper, carrot sticks, french cantaloupe
Main meal: Leftovers from 2 nights ago
Spring salad, 1 chicken tender, boiled veges, eggplant & tofu, quinoa
p.s. Even though I no longer eat ice-cream at home anymore, I've found quite a number of uses for the ice cream scoop. I love to use it to hold my softboiled eggs as I de-shell them. And most recently, I found out it's great for scooping out the seeds of a cantaloupe!
Read more...
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