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  #11  
Old 07-06-2014
sarawendyjohnson sarawendyjohnson is offline
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Day 6 diet/ exercise day 16 of no smoking

No exercise this morning

Meals
1) pork and mushrooms
2) pork and spinach
3) 3 x eggs
4) fish, onion and peppers

Evening exercise

Walk 10 mins
Conditioning circuit
Sprint on spot 15 seconds
Squat hold 20 seconds
Squat 10 reps

Bike 10 mins

Day 7 tomorrow really not looking forward to day 1 again as last wek it killed me
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  #12  
Old 07-07-2014
sarawendyjohnson sarawendyjohnson is offline
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Day 7 diet/ exercise Day 17 of no smoking

No exercise today it's rest day

Meals
1) 3 x eggs
2) chicken and wholemeal pita
3) prawns and rice
4) fish and potatoes

Bring on next weeks exercise I'm ready for this!! I have more energy already, sleeping better and also I'm not getting out of breath easily. I'm getting hot and sweaty through the exercises and work out DVDs so that's a good thing. Need to invest in a training top and small shorts as I hate wearing a lot of clothes when I'm hot and exercising.
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  #13  
Old 07-08-2014
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Quote:
Originally Posted by Cold Shower View Post
Bring on tomorrow I am trying my hardest but I'm gutted with how unfit and rubbish I am
It's a process.

One day at a time :)

Quote:
Originally Posted by Cold Shower View Post
Day 3 of diet exercise/ day 13 of no smoking.

I have to admit today was hard food wise. I felt hungry for a lot of the day and really had to stop myself eating crap and remember that it will all be worth it in the end.
I've literally counted down the time to the next meal and stomach has rumbled most of the day.

Arms very much better today still ache a lot but not as half as yesterday I'm sure this will change tomorrow when I've done day 4.

So today
Meal 1 3 eggs
Meal 2 white fish and brocilli
Meal 3 mincemeat and cabbage
Meal 4 steak and carrots

Evening exercise
5 mins on the bike
Sprint 15 seconds: walk 30 seconds x 5
Walk lunge 30 seconds: squats 30 seconds x 5

Sprint made me realise just how wobbily I am �� this is not good
Squats made my legs shake a lot and had to stretch a few times through changing conditioning 2

Stretches done at the end

Bit scared of tomorrow as it's push ups again �� and planks I know my arms are goings to shake. Bring on day 4. I miss my carbs ��

If you're still hungry, double the serving of veggies at each meal. Feel free to add a cup or two with your eggs as well.

That'll fix this quite easily.

Quote:
Originally Posted by Cold Shower View Post
Day 5 of diet/ Exercise Day 15 of no smoking

This morning was tough as I had had little sleep and thought should I do it at 6am or a little later in the morning. I was like no I've come this far I'm doing it.

So.......

10 mins of exercise bike

4 minute Tabata circuit done

Step-ups 20 seconds x 4
Sit-up 20 seconds x 4

Additional cardio 15 mins on the bike

Meals

1) 3 eggs
2) I cheated but I'm being honest I had eggs benedict ( I know I'm bad )
3) chicken and spring beans
4) mince and spinach

I ended up cheating as I was in town with Suraya and she was hungry, so we went somewhere for her to eat. She does ballet at 9 in the morning we leave early and she gets hungry after. It's been a Saturday thing for a long time. We should have come home.

Evening workout

10 mins warm up bike

30 mins exercise DVD new one

I'm starting to become creative with my food and I'm enjoying the tastes. Still very hungry a lot of the time.

I'm really pants not even a week and I cheated one meal
Make better choices when you go out to eat.

Don't make this harder than it needs to be.

Meat, veggies.

If it comes in the form of a sandwich, ditch the bread.

Simple things like that will make this sustainable on the long term.

Quote:
Originally Posted by Cold Shower View Post
Day 7 diet/ exercise Day 17 of no smoking

No exercise today it's rest day

Meals
1) 3 x eggs
2) chicken and wholemeal pita
3) prawns and rice
4) fish and potatoes

Bring on next weeks exercise I'm ready for this!! I have more energy already, sleeping better and also I'm not getting out of breath easily. I'm getting hot and sweaty through the exercises and work out DVDs so that's a good thing. Need to invest in a training top and small shorts as I hate wearing a lot of clothes when I'm hot and exercising.
Sounds like progress to me :)
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  #14  
Old 07-08-2014
sarawendyjohnson sarawendyjohnson is offline
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Day 8 Diet/ Exercsie Day 18 of no smoking

Well today was hard but less harder than last week and I'm not in so much pain as I was on Day 1 of the diet last week. Body is obviously getting used to all the exercise. So here goes:

Morning exercise 10 mins on the bike

4 min Tabata circuit

Squats 20 seconds x 4
Wall push ups 20 seconds x 4

15 mins bike

Meals
1) beef and mushroom
2) eggs
3) mince meat and beans
4) beef and beans

Evening exercise 30 mins work out DVD hot sweaty and now have a head but think that's do to with not drinking enough today. So I have water now.

Let's do this!!
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  #15  
Old 07-09-2014
sarawendyjohnson sarawendyjohnson is offline
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Day 9 of diet/ exercise day 19 of no smoking

Morning exercise

10 bike

4 min Tabata circuit
4 x jumping jacks x 20 seconds
4 x skipping x 20 seconds

15 mins bike

Meals
1) chicken and mushroom
2) fish, onions and peppers
3) omelette and ham
4) 3 eggs

Evening exercise 30 mins on bike. Back hurts a bit tonight so back on bike for exercise instead of aerobics DVDs.

Might be to do the rearranging and cleaning the living room and dining room alone. Then did the garden lol single parent syndrome lol

Bring on tomorrow! I can already feel/ see the difference when I put my clothes on
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  #16  
Old 07-10-2014
sarawendyjohnson sarawendyjohnson is offline
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Day 10 Diet/exercise Day 20 of smoking

No exercise in the morning

Meals
1) mince and spinach
2) beef and mushrooms
3) ham and spinach
4) beef and carrots

Evening exercise

Bike 30 mins

Conditioning circuits

Sprint in place 15 seconds x 5
Walk in place 30 seconds x 5

Conditioning circuits 2

Walking lunge 30 seconds x 5
Squats 30 seconds x 5

Stretches

None existent stomach muscles feel worked from yesterday need to work them again tomorrow
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  #17  
Old 07-11-2014
sarawendyjohnson sarawendyjohnson is offline
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Day 11 Diet/ Exercise Day 21 of no smoking

Morning exercise was gruelling this morning as I upped my weights only to 2kgs from 1kg but it's a step up for this flabby gal.

So morning exercise

10 mins bike

Tabata circuit
Dumbbell shoulder press 20 seconds x 3
Dumbbell row 20 seconds x 2
Wall push up 20 seconds x 2 (this I still find hard but I push through it, my arms ache and I have to shake them out)
Plank 20 seconds (this was a lot easier than last week less shaking all over, still a struggle but I did it!)

Additional cardio 10 mins (rang out to time before work to do another 5 mins and get ready and prepare for holiday)

Meals
1) 2 x eggs
2) chicken and brocilli
3) beef and mushrooms
3) pork and mushrooms

Evening exercise

30 mins of Rosemary Connerley DVD whole body tone

Holiday tomorrow but I have access to a gym hopefully so I will carry it on. Crap signal though but I'll do my best to update u
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  #18  
Old 07-12-2014
sarawendyjohnson sarawendyjohnson is offline
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Day 12 diet/ exercise day 22 of no smoking

Holiday day today.

Morning exercise
10 mins bike
Sit ups 20 seconds x 4
Step ups 20 seconds x 4
15 mins bike

Meals
1) pork and spinach
2) beef and brocilli
3) turkey and carrot
4) salmon and lettuce

Evening exercise I got to use a gym yay!!!! I was the only there yay!!! I had to buy some trainers lol yay!!

20 mins done on the running machine (walking fast)
10 mins cross trainer average 5.5mph (haven't used one of these in about 8 years)

Woohoooo I'm getting better but hate looking at myself in the mirrors ��
I did 4 sets of 2kg weights too for my arms

That was me today! Bring on tomorrow were going swimming
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  #19  
Old 07-14-2014
sarawendyjohnson sarawendyjohnson is offline
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Day 13 of diet exercise day 23 of no smoking

Internet connection here is pants and now I only have 1 bar. Wanted to update tho

No exercise in the morning

Meals
1) 3 eggs
2) salmon and spinach
3) fish and onion
4) beef and cabbage

Exercise

Walk 10 mins
Conditioning circuit
Sprint on spot 15 seconds x 5
Squat hold 20 seconds x 5
Squat 10 reps

Also loads of walking and swimming done today on holiday. Roll on carbs day tomorrow
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  #20  
Old 07-14-2014
sarawendyjohnson sarawendyjohnson is offline
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Day 14 diet/ exercise day 24 of no smoking woohoo


Absolute rest day for exercise

Although on holiday equals a lot of walking and swimming and carrying stuff lol so not really a rest lol

Meals today

1) oats
2) beef and pita bread
3) pork and rice
4) prawns and rice

Tomorrow it's gym time and swimming woohoo. I can already see a difference in photos my back is looking better and my shoulders and arms 😍😍
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