Miss Katie
6 hours ago
Saturday, March 31, 2007
Quote of the Day - For Katie
"All our dreams can come true,
if we have the courage to pursue them."
-- Walt Disney
Flu Bug
It's rest and recovery for me until I can shake this bug. LOL!! Here's hoping it's sooner rather than later so I can get back to work. I know I know, you're thinking I must be crazy or just out of my mind. But I'm one of these people who would much rather be fit and healthy at work then at home sick in bed. To say it drives me nuts is an understatement folks. LOL!!
Daniel's off again today, this time with work for the week at East Sale. Whilst he's down there he's going to check out some real estate for our end of year move. We've already started to get organised for it as we both know it'll be here before we know it. It's a big year for us both personally and professionally so it's lucky we're not competing. We're both comfortable with our decision to not compete this year but also can't wait to hit the stage again next year. :o)
Well I'm off now to rest, enjoy the rest of your weekend! :o)
Friday, March 30, 2007
Thursday, March 29, 2007
Hidden Depths
Taking a deep breath..........at the start of the year we made the very big decision of not starting our own family. Sounds pretty straight forward, doesn't it! Well it couldn't be any further from the truth ladies and gentleman.
Unfortunately I've been on the receiving end of some pretty questionable comments. As far as society's concerned I'm a social outcast so therefore there must be something wrong with me, that's how I'm usally made to feel by the end of the conversation. What people are failing to realise is that this choice not only has nothing to do with them but that it doesn't effect them in any way shape or form so why do they feel obligated to question or criticise our decision.
I'm not looking for anyone's sympathy or even your empathy, I just want you all to realise that if this is happening to me then it more than likely is happening to a lot of other women too. All I ask is that you accept and respect them and their decision as there's usually a lot more to it than you realise. What you see on the surface is just the tip of the iceberg.
Priotites
These past couple of weeks I've had to go back to the drawing board and re-shuffle around my list of priorities. You really do need to be flexible and comfortable with change as life is forever changing around us. Some of them good, some of them not so good. Either way, everything in life happens for a reason so it's best just to get on with it. :o)
So now I have three main things to focus on this year:
1. Furthering My Instructing Career
2. Completing My Certificate IV
3. Buying Our First Home In Sale
Everything else has been scratched so that I can put more time and effort ensuring my personal life and my professional career are both squared away before competing next year. What I've decided to do is spend every second year that I'm not competing working on my projects and the years that I'm competing just competing. :o)
Sometimes you just have to take a step backwards so you can leap forward. Here's hoping that is the case with me. :o)
What you can and cannot do
There are some things that you can control, and there are other things that you cannot. There are things that you can change, and there are other things that you must simply learn to live with.
By accepting what you cannot do, you free up much time and energy that can be devoted to what you can do. By being at peace with the things you cannot change, you give yourself more power and effectiveness over the areas where you can indeed make a difference.
You could waste your time and energy complaining that the ocean is too deep and wide. Or you could figure out how to sail across it.
You could fall back on the excuse that the mountains are too high to get past. Or you could climb your way over and through them.
It's great to be well aware of what you can do. And it's even better to also acknowledge and accept what you cannot do.
For that gives you the ability to put all your energy and resources into efforts that will truly make a positive difference. Accept what you cannot do, and you'll find great success in doing what you can.
-- Ralph Marston
The road to recovery....
My fever broke overnight so I know I'm well and truly on the road to recovery. Isn't it funny the things we crave when we're sick, I craved chicken and vegetable soup of which I had but then I craved fairy bread of which I obviously didn't have. I love fairy bread, always have, always will. Some things never change when you grow up and nor should they. LOL!!
My Nephew
Daniel's just got back from a week's holiday up at Coffs Harbour. Unfortunately due to work I wasn't able to go with him to meet our nephew for the very first time. So instead, he took a load of photos and this is my favourite one. Xavier has the most adorable cheeks and lovely long eyelashes, what's not to love. :o)
Wednesday, March 28, 2007
Monday, March 26, 2007
It's that time of year again......
Today I had my RAAF Physical Fitness Test (PFT) which is a yearly requirement for us to maintain our jobs so to speak.
Here are the requirements:
Female: 25 years and less
1. 30sec Flex Arm Hang
2. 30 Sit Ups
3. 2.4km Run In Under 13min
Female: 26 - 34 years
1. 25sec Flex Arm Hang
2. 25 Sit Ups
3. 2.4km Run In Under 14 Minutes
My Results
1. 30sec Flex Arm Hang
2. 30 RAAF Sit Ups
3. 2.4km Run = 13min 01sec
I refuse to be discriminated against because of my age. LOL!! Not bad for someone who not only didn’t practice but can also maintain the standard of those ten years her junior. ;o)
My daily nutrition plan
0500hrs: Long Black Coffee
Bike Ride To Work
0700h: 3 x Jenny Lynn Protein Pancakes & Sugar Free Maple Syrup
Weight Training
0830h: 30g Protein, 30g Dextrose, 5g L-Glutamine, 5g Creatine & 300ml Water
0930h: 50g Beef & 200g Mixed Vegetables
1200h: 50g Beef & 200g Mixed Vegetables
1430h: 50g Beef & 200g Mixed Vegetables
1700h: 25g Salted Cashews
1900h: 50g Chicken & 200g Mixed Salad
2100h: 30g Protein, 5g L-Glutamine & 300ml Physical No-Fat Milk
And here's the daily nutritional breakdown:
Calories: 1450
Protein: 154g
Carbohydrates: 123g
Fat: 30g
Sunday, March 25, 2007
Busy Busy Busy
The next month ahead is going to be very busy at work, we're nearing the end of one course and the beginning of another course. So during the week my posts will be far and few between to say the least but I will try my very best. If all else fails I'll play catch up on the weekends like I normally do. :o)
My priorities at the moment are:
1. Me
2. Work
3. Certificate IV
Have a fabulous week, eat healthy and often, train with absolute intensity and smile! :o)
Oh how things change....
My kitchen at home has changed so much since taking up bodybuilding. There are so many things we've replaced so that it's more user friendly and makes our life easier and more healthier. For example, from a stock standard frying pan to a no-stick skillet. Generally things like that. Our fridge, freezer, pantry and condiment cupboard have also changed and for the better I might add. :o)
Next on the list to buy for the kitchen is this shiny looking contraption, it's a Breville Ikon 600 Blender. LOL!! Isn't it just the prettiest thing you ever did see. LOL!! No I'm just kidding, but it will make my life that little bit easier and anything that saves me time certainly has my vote. I'll have whipping up protein pancakes down to a fine art in next to no time. ;o)
Jenny Lynn's Protein Pancakes
Ingredients
1/3 Cup Rolled Oats
1 Scoop Vanilla Protein
1/3 Cup Water
3 Egg Whites
1 tsp Ground Cinnamon
3 tsp Splenda Granules
Method
1. Blend ingredients together in a blender
2. Pour directly into hot non-stick pan
3. Turn when golden brown
4. Once cooked on other side remove and serve
Servings: 3 Pancakes
As soon as I get up I have a long black coffee, 5g BCAA & 750ml bottle of water. I then ride into work on my bikle, heat my pancakes in the microwave and eat with some sugar-free maple syrup before heading to the gym for my weight training. So far so good! :o)
I found egg whites....
at Safeway on Friday. They had just arrived in store that day so we're going to test drive them this week and see how we go. :o)
Quote of the Day
"In life, all good things come hard,
but wisdom is the hardest to come by."
-- Lucille Ball
My new training program.....
is a real doozy and I love it! It's completely different from anything I've done before and best of all I designed it myself with inspiration from Jenny Lynn's DVD. You've all seen exactly what I'm doing so I'll break it down for you:
1. 5 minute warm up in the cardio room to get the blood pumping through the muscles
2. 10 second hold whilst stretching the muscle group being worked
3. First set without weight to warm muscle up once again
4. 1st set select a challenging weight
5. 60 second rest period
6. 2nd set weight increase
7. 60 second rest period
8. 3rd set weight increase
9. Straight away I move onto the next exercise and repeat the above
Then at the end of my weight training when I've depleted all of my glycogen stores I head straight back into the cardio room and do 30 minutes low intensity cardio to burn the body fat. Of course as soon as I finish it's time for my post-training protein shake which consists of 30gm protein, 30gm dextrose, 5gm l-glutamine, 5gm creatine & 300ml water. That's pretty much it!
Well it's time for me to head back into the kitchen and get started on my food preparation. I have rump steak and chicken breasts to remove all excess skin and fat then bbq for the week ahead.
Enjoy what's left of your weekend! :o)
Saturday, March 24, 2007
The other side of fear
Most of your fears would disappear if you would simply decide to walk right up to them. Fear has only the power that you give it.
Your fears can intimidate you or they can illuminate you. The choice is entirely up to you.
Your fears can stop you or they can prepare you. And you get to decide which it will be.
Listen to each fear just long enough to absorb the useful and reasonable information it may contain. Then realize that once that is done, it is time to move on beyond the fear.
On the other side of fear, there is value, there is accomplishment, there is fulfillment. See fear as the gateway that it is, and make the choice to carefully and persistently go through it.
Allow the fear to prepare you well, then move on past it. And be amazed at the great things you can do.
-- Ralph Marston