Pre Season Task #6 - Kitchen Makeover

Pre Season task number 6 is Kitchen Makeover.. so ok.. i think i have this one under control..  I have been trying throughout Pre Season to ensure i get rid of the junk in my cupboards.


I will do another check as i write this post .. so Michelle want us to get rid of Sugary Cereals (Max of 1.5 fat and 200 calories per serve) tick . I'm ok here..


Get rid of processed foods, biscuits, chips, muesli bars, chocolate (75%+ dark choc acceptable) lollies, cakes, packet muffins, white bread.. TICK! (well ok now after a few item are binned)


Soft drink, cordials and sugary juices..tick!  My dietary changes that i have made because of my crohn's has seen soft drink and coffee out of my life for the last 12 months.  For anyone out there thinking of giving these up, you can do it and the headaches only last a few days..


Looking forward to my first shop for my week 1 recipes tomorrow  :)

Pre Season Task #5 - Say it Loud

My Commitment is to stop making excuses.. To follow the 12wbt no cheating and do everything that is asked of me from Michelle Bridges!!  To lose 30 kgs in the next 12 months and I am committed to do the work to get me there.  I am officially giving Michelle Bridges, myself and everyone else out there my golden handshake of my word.
I commit to exercising 6 days a week and getting up early to do this if required to fit it in.  I commit to running 5 kms without stopping by the end of the 12wbt.  I commit to a healthy lifestyle always and not just a quick fix for 12 weeks.  I commit to changing my bad habits.  I acknowledge the past has not been perfect.. and commit to changing my future to building a better version of me!

Pre Season Task #4 - Gear up

Pre Season Task number 4 is to Gear up for my training program ahead.  My training program will consist of six days per week of exercise: For my Beginner,  I will be doing;

• 3 days of Fitness
• 2 days of Toning
• 1 day of light fitness, core and stretch

OMG.. my body is about to get one rude shock.. Firstly exercising.. and for 6 DAYS!!  I don't currently do toning or Stretching.. regardless of how many times my chiro suggests STRETCHING !!
I currently have a membership to a gym... time to start to get my value for money with it.  I have the current time table.. so i will post this everywhere.. at my desk at work .. my bedroom wall, the Fridge door.


In Preparation to my new program i have bought all my new gadgets.. ipod arm carriers.. worked out how to use my heart rate monitor, and i have a good pair of runners  :)   I also have the 3 set of DVDs in case of emergencies such as travel, public holidays etc.  I am ready.. I am starting to run out of excuses  YAY!!

Pre Season Task #3 - Take Control - Set your Goals

Ok.. With only a few days before kickoff, I am totally committing to completing my Pre-Season tasks.  I want to ensure that i have as much chance of reaching my goals, once and for all!


So this task is designed to set S.M.A.R.T. goals. 12 month, 6 month, 3 month (with will end up being the end of the 12 week challenge).  When i first looked at the 12wbt - I wanted to loose up to 15 kgs.... however as i am now setting my goals, and reversing my goals, i am finding that when i break down my goals they look a lot more achievable and my expectations are a lot more realistic!  I always tend to want to set myself MASSIVE goals and end up failing every time!!

Week 1 - Lose 0.625 kgs  Run 0.416kms
Week 2 - Lose 1.25 kgs  Run 0.833 kms
Week 3 - Lose 1.875 kgs  Run 1.25 kms
Week 4 - Lose 2.5 kgs  Run 1.666 kms

Week 5 - Lose 3.125 kgs  Run 2.082 kms
Week 6 - Lose 3.75 kgs  Run 2.5 kms
Week 7 - Lose 4.375 kgs  Run 2.916 kms
Week 8 - Lose 5 kgs  Run 3.33 kms

Week 9 - Lose 5.625 kgs  Run 3.75 kms
Week 10 - Lose 6.25 kgs  Run 4.166 kms
Week 11 - Lose 6.875 kgs  Run 4.584 kms
Week 12 - Lose 7.5 kgs  Run 5 kms

1 Month
Lose 2.5 kgs - Follow Mish's plan to the letter both nutrition and exercise
Walk the distance of 14.5kms - Book Run for the Kids Fun Run and follow the exercise plan every day


3 Months (12 weeks) - Sunday 6th May 2012
Lose 7.5kgs - Follow Mish's plan to the letter both nutrition and exercise
Run 5kms without stopping - Book a 5kms Fun Run and follow the learn to run program
Completing the Sydney Harbor Bridge Climb


6 Months - Sunday 29th July 2012
Lose 15kgs - Follow Mish's plan to the letter both nutrition and exercise - consistently
Run 10kms - Follow the 10km running plan with Mish
Swim with the Sharks at the Aquarium

9 Months - Sunday 21st Oct 2012
Lose - 22.5kgs
Book Scuba Licence course

12 Months - Sunday 7th January 2012
Lose 30 kgs - Follow Mish's plan to the letter both nutrition and exercise - consistently is the Key.
Run 15kms - Up the Running portion and book a 15 fun run
Book a stylist and update new body with a sexy wardrobe.

MAINTAIN OVER SUMMER - Reward - book a trip to show off Bikini body.

Pre Season Task #2 - Get Real - No More Excuses (Bull Shit!!

So before I share with you my finding of  Pre-season Task #2 - Get Real - No More Excuses, this task has been taken over a few weeks, giving me time to whiteboard as many excuses as i have.  I knew i was the queen of Excuses, BUT i have just realized, most of my excuses are internal ones - Excuses that are within my control to change.  
Michelle reminded us all that I need to do this for myself, no one else can do it for me!  (And from my excuses she is absolutely on the money!)


So the task was to write down all of our excuses and also write down a solution.. so here goes!


Internal Excuses (within my control to change)
1.  I'm Too Tired - Go to bed earlier
2.  I'll start tomorrow, next week - Time to get rid of the Bull Shit - Start now!! It is time to finish this once and for all (If I continue down this path - reality is - I may never get tomorrow!!)
3.  Drinking alcohol is social norm ,and  I am seen as the Party Girl - It is my body I am doing damage to - a couple of drinks is OK, however I can still have fun sober.  Do Feb Fast - so friends have an excuse and then they can see what I have achieved - then tell them I respect my body and it is time to give back to it.
4.  Can not be bothered, no motivation - Just include exercise as part of my day - Go into Robot Mode!! JFDI!!
5.  Food and Drink is a social occasion and how I catch up with my mates - Plan my meals for the week, so I eat before I go out for catch ups.  Arrange to catch up with them other ways  e.g. bike rides or walks.
6.  I have no control, when sweets are open I eat the whole block of chocolate or packet of biscuits - Plan my snacks and NEVER allow these foods into the house.
7.  I have no control with morning teas and snacks at work - Plan my snacks and let the office know I am changing my lifestyle and do not want to be tempted.
8.  I NEVER want to miss out - Accept that it OK to take time out - especially for myself.
9.  I deserve it - I have been good food / exercise - This is what got me into my Overweight issue - usually the calaries I burn never equate to the food that I treat myself.  Always ensure the treat is a small treat and that I have worked for it.
10.  It’s a treat meal - Treat meals are just that - they are not treat Days or Weeks!!!!  Get back on track the very next meal and have it planned for.  Ensure exercise has been planned to account for the treat meal.
11.  It is a special occasion (my birthday, mates birthday, new years eve, wedding) - See Treat meals.
12.  I want hot food Comfort food (ie pasta hot chips) - Planning Planning Planning!! Usually I crave these foods when I am starving and I have not had breakfast or when I have not bought lunch in.
13.  I'm Not a morning person - Set alarm for 5.45am EVERY weekday - have gym gear ready the night before. If required - sleep in it.
14.  Long day at work (cannot be bothered, exercising or cooking) - Plan the week ahead - maybe use Sunday as a cook up day and pre prepare a few meals so they can just be zapped in the microwave.  If food is already sorted then Robot mode can kick in for the exercise side
15.  I need 10 hours sleep to function (So i can't exercise at 6am) - Go to bed earlier - set and alarm on the phone so that I am in bed by 9.30pm.
16.  I don’t want to be exhausted for the rest of the day / night - see above (go to be earlier)
17.  Too unfit to run - Consistency is the key, small steps to begin with and work on them to increase the intensity.  Go at my own pace and listen to my body.
18.  Lunchtime exercise (don't want to get sweaty to go back to work for the afternoon) - Get the exercise out of the way in the morning - so I can use lunchtime to relax.
19.  My knees are too sore when I exercise due to my weight they hold up - Do exercises that take the load of the knees - Spin, cross trainer, swimming.  If I train constantly I will improve and the pain with ease.


External Excuses (within my control to change)
1.  It's too Hot - Get up and do exercise before the heat set in.  Try using the exercise DVDs.  Also try swimming
2.  It's too Cold - Go to the Gym - I will soon warm up
3.  It wet - Go to the Gym or try a DVD
4.  Not enough time in the day - Get earlier and plan my day / week
5.  Traveling interstate for work - Take dvd's and exercise gear with me.  Plan meals that I can either take or buy when I get there


External Excuses (outside of my control to change)
1.  Deadlines at work - Ensure food is planned for the week, so that it is one less thing to think about
2.  Crohns Disease (joint pain, tiredness) - listen to my body - get more rest / sleep.  Don’t over do it and burn the candle at both ends.  Ensure I get a balanced diet.  Try the bike or water activites when joints are inflamed.
3.  No control (when dinner at friends houses or family and what they cook) - Offer to bring a course - enroll them in my new lifestyle.  I can choose what goes into my mouth - I do not need to eat it - just because it is served up.  I little white lie of I am not really hungry is not going to hurt them.


WOW... big deep breath......I will print these and post them on my wall to remind me that there is NO MORE EXCUSES... JFDI!!

Pre Season Task #1 - Introduce Yourself

Ok.. I have been told that these Pre-Season tasks are crucial.  1 week has already gone by and i have done nothing .. so i am now putting my heart and sole into every task i may be given big or small.  So the first preseason task # 1 is to introduce yourself.


My name is Cassandra, and i live in Richmond, Victoria.  I have just turned 34 years of age, and the reason i am hear is to change my life literally.  I am over being fat!  I am over emotional eating!  I am over being the single one of my mates and feeling sorry for  myself.  I want to be healthy so that i can find a partner, have kids and live long enough to see them have kids too.  


I also have been diagnosed with Crohns disease almost 2 years ago, so another of my goals is to improve my eating AND drinking habits.  In hope that clean eating... (well in all honesty.. eating more a more balanced diet, with a lot more veges) will improve my energy levels and assist my body in repairing itself.  I mentioned i want to improve my drinking habits.  For the first time last week, one of my closest mates mentioned that she was scared for my health and wrapped i am doing something about it for myself.  She worries what all of the alcohol is doing to my body - particularly as it not great for my crohns.  I have also had the same conversation with my bother, which made me soo upset i ended up in tears.. not because he said things i don't want to know or hear.. but he has said that he loves way too much to see me like this.  I still chock up thinking about that conversation.  


If i get the courage to share this with my family and friends.. i want to thank you already for sticking with my through my crap to date.. and hopefully i can now create a life that will be amazing for you to share with me.

So i guess that sums it up.. until Pre-season task #2.

Here is also a little video to introduce myself
http://youtu.be/qCwHI0fauEA