My biggest hurdle, is me.

I have always strived to be the best at everything I do. In the past I used to set goals TOO HIGH for myself and wonder why "I failed".  Putting uncesseary hurdles in the way. I have since learnt that setting smaller realistic goals are the stepping stones to the BIG goals and if along the way the path changes, so be it, I would of still achieved goals set.

Last year I decided I wanted to compete, stand on stage and enter a BB competition.  I have changed my mind.  I might decide later on down the track that I want to do it and will address it then if it does indeed pop back into my head.  The biggest challenge for me was being comfortable with my decision that I didn't want to compete anymore, I hadn't failed myself or anyone else, I had simply changed my path and I tell you what, it felt good, I felt in control & don't have to prove myself to anyone.

I still have my goals, I still challenge myself daily body mentally and physically and I love that I can change the stepping stones along the way, because you know what, it is my path and I cannot wait to see where it takes me!  

How I do #Paleo

Paleo - it is the new thing, that is confusing so many people.  Like anyone else I am intrigued when I hear of something "new" in the health and fitness space, I will always read up and do my own research about the new fad, diet, whatever it might be.  I like to just take different bit of information I find and use what I feel works for me.  The basic idea is to eat like our ancestors did before supermarkets and fast food chains appeared everywhere! Living off the land, eating food that was available depending on the seasons.

Human beings are strange creatures, we need something to follow, something to preach about to others, something to try, how about saying, I choose to eat healthy fresh food, food that  hasn't been through a process to strip the minerals and vitamins that our bodies require?   I also say use your head - COMMON SENSE. 

Could you imagine if as a society we ate NO processed foods? No milk, no wheat, no bread, no cakes, no lollies, no soft drink, no alcohol, nothing that came in a packet/package...  so many companies would go broke, we would all be healthier and maybe even reduce some health issues as a nation! 

The way I do "paleo" is by eating predominately "clean" foods.  My daily intake of food consists of vegetables, eggs, fruit, nuts, meat, wholefoods - I have taken out dairy, wheat and most processed foods.  I find for ME that my body LOVES it, and functions so much better!  I am human, I do love chocolate, especially dark chocolate... I do love the odd soy latte and I do love red wine, all in moderation of course.  I am not going to go to extremes and not allow myself the odd yummy treat now and then.... where is the fun in that? I report to myself and myself only. 

So if you are having issues with the paleo way of thinking, adapt it to suit your needs... better still don't say you are doing paleo, just use the information as a guide like I do, call it healthy eating.  Live life, enjoy your food, just make sure it is more fresh than processed, be aware of where your meat and eggs are coming from, do some research on market fruit/vegetables compared to Coles/Woolworths.  

Oh I had cream in my long black coffee the other day, was delicious.... oops.

Do I walk the talk most of the time?

Or is it all in my head?... I am fine tuning it to get myself to doing it 100% - that darn fear factor keeps creeping back in, that self doubt, can I achieve the goals I set for myself?  Of course I can!  Then why am I still not pushing myself that extra mile?

Excuses - I hate them. I get mad when I hear others use them! But I seem to have let a few sneak back in the last couple of weeks. Is it because I am still in a relaxed frame of mind after the holidays, or is it because I really do fear what will happen when I achieve my goals. How people will treat me...  How strange is that. Fear of success.  I suppose if it was easy then everyone would be kicking arse! 

I know exactly what is letting me down with getting results and it is nutrition.  I am good, excellent 80-90% of the time, it is that pesky 10% that is kicking my butt, and not in a productive way.  I have started letting that good excuses back into my head "but you train so hard you deserve this chocolate cake".... yes one piece of cake isn't going to hurt, but we had cake two days in a row last week and I went out for lunch three times.... I think that is more than 10%.  Slap my head #smh.... change or remain the same Dons.

The exercise side of things is perfect, I LOVE training, I get tingles of excitement during the day leading up to training, I visualise the smashing workout, I know exactly how to tweak my workouts to get that little more pump.. I just have to control what I am NOT in 100% control of, my food.

Not letting external influences get in the way, or be an excuse is my key focus, I sometimes am such a people pleaser, leaving myself out of the equation and then feel blergh cause I have eaten thai, pizza or too much rice at Japanese for lunch the peeps. Time to flick the switch ON FULLY again.   I have found since slipping a little on the #paleo diet my cravings have returned (chocolate NOW,  must have or I will DIE) which is a great learning curve, reminds me of how great I felt when I started #paleo last year.  I still don't miss milk or cheese, but have enjoyed greek yoghurt back into the eating plan now and then.  I don't miss bread or pasta at all and am still enjoying my LONG BLACK coffeeeeeee - how I love thee (I think the boy thinks I love coffee more than him, the jury is still out with that one.. all i know is that I have been in love with coffee for over 20 years and a relationship that has lasted that long should be cherished!).

Looking back at my before and after photos from last year is helping me re-focus ALOT!  My body shape has changed even more now with my training, so I know I CAN achieve the next steps to totally transform my body shape even MORE. 

I received a compliment at the gym the other day - was training chest and decided that I can increase my incline chest press to 12.5kgs dumbbells.  Was pressing away thinking how in control & strong I felt (and how Melody would be so proud, and I really need to get up to doing 17kgs dbs). I got up and had just finished doing my push-ups I like to smashout in between sets when one of the older regular guys came up and introduced himself.  He said he has been watching me train for months and thinks I am looking great, he said "you have really transformed the way you train and stepped it up a notch, looking good" - It was such a great compliment because I have always admired how he trains, he works with his partner and they totally have transformed their bodies, so I was pretty chuffed and had a stupid grin on my face for the next couple of hours.    It left me thinking, if I really step it up to 130%, how awesome would the changes be..... 

So 110% used to be my motto & what the guys at the gym call me (thanks to the LJ tank top I have)  I might need to get one printed with 130%. 

I could be a little too self critical and harsh on myself, but it is the only way to push myself to achieve BIGGER and BETTER results....    

Time to put pictures and videos up on my blog, to push me and motivate me even more to smash my goals.    My planning is done... time to execute and SMASHITUP @fitbydons style.

Are You Scared Of What Might Happen If You Reach Your Dreams?

Read a great post yesterday on Kat Eden's website and it had me nodding away, yes I kept thinking..... It isn't the fear of NOT being able to achieve my goals, it is the fear of what happens when I do achieve them? How will people treat me, will they like me less because I have changed in their eyes? Will I treat myself differently or those around me? I know that I already have the energy, passion and drive, but is there a little fear of success in there somewhere? I like to think I have the mental strength to get me anywhere... but I did also put on 10kgs in the last couple years thinking that I had things "under control"!

Are You Scared Of What Might Happen If You Reach Your Dreams?

Fear of change but positive change. I know I am not scared anymore, I just put one foot in front of the other and see where things end up, I am much better at dealing with situations and keeping a postitive frame of mind, surrounding myself with those who inspire and motivate me in SO many different ways (not all fitness related) helps me push forward.  I am so excited to see how my body looks in three months time, I just hope my mind lets me get there!

#Smashitup2012 - first swim completed....

The past weekend was a lazy one measuring against my normal standards. No weight training, no tabata training or double class at the gym.  Was feeling a big flat and just wanted to sleep and relax. It was girly time of the month and I just wanted to be a sloth - eat, sleep and repeat.  Didn't remotely feel any guilt, I knew I just had to give myself the downtime my body needed and enjoyed a few drinks, excellent company and some good food.

Sunday was a slow start to the day - started off with almond meal pancakes with blueberries and a coffee.. fuelling myself for the first swim of my 23kms challenge.  I was feeling pretty average, low back pain, stomach cramps and thinking I just want to curl up on the couch.  But I knew that once I got into the pool I would feel much better.  I walked to the Annette Kellerman Aquatic Centre and had the music pumping into my earphones on the way. It has been a long time since I have swam more than 30-40 laps in one session, think when I was training for the short course triathlons I would just do between 30-40 laps, that was at least 12-18 months ago.

The first 20 laps I felt like I was gliding in the water. Felt so good, I could feel the stretch in my lats and the power in the chest, I thought to myself, calm down and see how you go for the next 20... and then it was the next 20 and I had completed 60 laps/3kms and felt pretty damn good.  Took me around an hour with a couple minute rest in between the 20laps - timing went 1st 20 - 18mins, 2nd 20 - 20mins and last 20 22mins....   Traffic in the lane was minimal and I stuck to the medium lane and got a good pace up, no stopping for the entire 20laps.  

Nice and slow steady pace felt great. Am looking forward to getting into the pool tonight and upping the ante to 4kms! 

Loves a challenge.....

Being an impulsive person I tend to act and then think later.....  this was exactly what happened earlier this week when I saw a challenge on Facebook, on a friend's status it had something like "To help with my half-marathon training for 2012 I will run 1km in honour of everyone who clicks like".... I am not a runner, I don't get excited at the thought of running long distances (event though I did run my first C2S last year) my first thought was, wonder if I could do the same challenge swapping the 1km run for 500m swim.

So I put up the challenge. 46 likes equals 23kms. Bring it on. I have until the 18 February to complete this goal. 6kms a week which will be the most I have swam since i used to do squad training back when Lisa Curry was an Olympic swimmer (and a HUGE inspiration for me)!

So the goggles are ready, have ordered new togs/swimmers/bathers/cossie from YINGFA and am ready to Just Keep Swimming. 

I am excited!

#Smashitup2012

My motto for this year - Smash it up! No excuses, just get in and get the job done. 
First full week back into training last week - am proud to report that I have been doing my glute & leg strengthening work to ensure my knees are ok (muscle imbalances are a biatch). My physio would be so proud.  Changing the way I train, making training all about ME and not others.  Being a little selfish to meet my expectations is key - think Bodyjam will be a now and then class for me for the next couple of months (I know... sad but true). 

I have my eyes on the prize (my body will be my trophy),  I am focused and can visualise the end result, I can feel it! I am tingling with excitement and a little fear. I am ready to eat cleaner, train smarter and get leaner than I have ever done before, taking my body & mind further.

Follow my progress, motivation, rants, training & nutrition on Facebook and also Twitter.... (keep an eye out for the #smashitup2012 hash tag).

This morning session was Dons #smashitup circuit - four rounds of 12 reps each:

20kg bar weighted straight leg step ups
Bodyweight single leg squats off step
12.5kg db upright rows
35kgs deadlifts
Full pushups on bench
Walking lunges with 20kgs plate

Let the madness commence....

Happy New Year!  Year of the Dragon 2012 - auspicious symbol signifying success and happiness.   May the celestial Dragon bring great good luck to everyone.

And good luck to me!!  This year my goals have been kicked up a notch.  For years I have been tip-toeing around the idea of competing in a Bodybuilding/Figure competition. "One-day" has been the voice inside my head.  Well 2012 is the year to give it a good solid crack.

Letting barriers down last year about my fitness, self image and training I finally realised that I can achieve ANYTHING I set out to achieve. I don't have to be perfect at EVERYTHING, I just have to give it MY best at 110%. To stop comparing myself to others and worrying about how others perceive me is something I too have let go. So what if I am not the "best" on stage, or fall out of my ridiculous "high-heels", the only person I need to please is myself. My expectations are the only ones I will meet.  

So 2012 you are going to be a challenge, but as most of my friends know I love a challenge. I don't sit still (for very long), I am go go go. Energiser bunny, that is me, always have been and always will be, a leopard never changes into a tiger, right?

Planning and scheduling has commenced,  training sessions and nutrition are in the works, getting the diary organised for dexascans, massages, days off etc....   I have lots and LOTS of hardwork to SMASH. I am so glad that I have such supportive friends and family - god knows I am going to need you ALL in the next six months in one way or another! The simplest things will get me through! 

I will be blogging my training, nutrition, the ups/downs and things that are keeping me sane &/or motivated.  I am also on Twitter (@fitbydons) so check it out for some daily tweets/motivation about how things are travelling. Please leave your feedback on this blog too, would love to hear from you and you can give me ideas on what I need to blog down the track...... 

My goals - June deadline:-
Decrease bodyfat from 25% to 18%  (to lose approx 6-8kgs bodyfat) that is 4-6% of current bodyfat
Increase total muscle from 53kgs to at at least 58kg
Increase flexibility, core strength and muscle stabilisation
I won't be too focused on the scales, will do measurements, pictures, videos and also dexascan to show results.  My training sessions in the gym will also be a guide.  

The comp's that are coming up are:-

May 20 – ANB Sydney National Physique Titles, Castle Hill RSL

June 3 – INBA City National Champs, Castle Hill RSL

June 24 – INBA All Female Classic, Mooney Ponds VIC - this is my main goal