So as I said in my last post, I've been feeling that as I take control of my new weight lifting lifestyle, I could feel my trousers getting looser, so a measure-in was due.
So this morning, before any porridge could pass my lips, out came the tape measure. And (drum roll....) I was right! The trousers really are getting to be too big for me, and somewhat unfortunately, my bras are also not as full as they used to be! I have lost a further half inch off both hip and bust measurements since the last measure about a month ago. But what I found interesting was that I have gained half an inch on my thigh, all solid muscle you understand though ;-)
In the weight department I have been consistently at the top end of the 111 lbs for a few weeks but this week the scale has been nudging towards the lower end of the same, so over the next week as I continue the new regime I am hoping to make the 110 lbs mark, even if it's 110.8 I'll take it!
Today as I was writing an email to a pal also trying to eat clean and lift weights, I was telling her my typical daily food intake, and by writing it down it actually told me a couple of things... One is that I love FLAVOUR! And by flavour I mean spicy, hot, tongue-tingling flavour. The other note was that this taste sensation might be causing me to fail on my quest for eating clean. For instance, with my lovely clean chicken salad I'll add a drizzle (ok a large dose) of Nando's piri piri dipping sauce. And with my beautiful oven baked salmon and stir fried veggies I will add a sweet chilli sauce to add some moisture as well as flavour. So my next question... How to clean up my meals? What can I add to my meat or veggies for flavour that will also provide some sort of sauce to make the meals less dry but just as tasty and more importantly cleaner? Does such a method of cooking exist or do I accept that it should be plain old chicken and dry veggies I have to settle for? Help please!
Hoping for more good results next week... Until then take care and any suggestions gratefully received!
Janice x
Saturday, 26 November 2011
Thursday, 24 November 2011
Changes are afoot
I don't know where time goes but it seems it's 10 days since I updated this blog, so let me see what's happened in the meantime...
For a start I know last time I raved about Nancy Reinhardt's Get Fit Challenge. This has since come to an end, not on my part because I'm still fully committed to trying the heavy weights and eating clean thang, but Nancy has actually had a change of heart and closed down the challenge group altogether! I can understand her reasons, for a start she's had people posting misinformation on her page, and seeing as her page has her name at the top she doesn't want this information being associated with her as it's not the advice she would give. Secondly I think she is a little worried about setting challenges, people going and doing the workouts and getting injured, then suing her, which is a sad but fact true, especially in America I think. Nancy still lives on and gives advice and motivation on her own Facebook page so I am still following her and she'll be there if I have any questions, but the challenge is over for her.
Not for me! The past week I have managed to get in a workout every day apart from Wednesday, alternating through the different body parts each day in the weight training, plus a couple of sessions with Tracy Anderson, then adding just a couple of cardio sessions to the score. I am really pleased with what I'm seeing in the mirror in terms of my arms and shoulders shaping up, since I posted the last picture of my 'guns' the shoulder and top of arm area in general has improved again. Even when I just move my arms around I can see the definition between the various muscles, which is quite amazing to me. I've done weights before, maybe not so heavy but nonetheless I never had results like this before, so it can only be the combination of the heavy weights and the clean eating that has enabled this transformation to occur.
Speaking of clean eating, ok I admit I had a bar of chocolate last night and today I opened a box of fancy biscuits for everyone at work to share and I had 3 (they were only small honest!). But the good news is I know that short term blips are not going to completely ruin everything I've worked for so I'm not going to flip out about it. I'll just do better tomorrow and the day after. In terms of other progress, the scales have definitely been hovering around the lower end of the 111 lbs mark, and I can't be certain but I do feel like my smallest pair of work trousers are getting looser, so I think a little measure might be in store for me this weekend, just to see if anything really is happening size-wise. Another thing that I also noticed yesterday was that my chest bones seem somehow more prominent, like the fat layer on my chest has got thinner or something. Might just be me seeing things though ;-)
So, target for the next week is more of the same. Go for 3 sets of 10-12 reps of each exercise, putting the weight up if this is on the easy side. I am following the Men's Health Muscle Manual, which I think came out this Summer. I know it was written for men but the exercises are all the same for us girls too. It shows you in pictorial format all the dumbbell and barbell exercises you can do on each body part, so I just pick 3 or 4 for each muscle and go for it. Usually i do 2 body parts per session but occasionally I throw in a full body workout, doing one set on each muscle. It's nice to mix it up, keeps your body guessing.
I think I'm going to have to rename this blog, it's not ALL about Tracy Anderson anymore, she still plays her in my life but i have to step it up a notch as i wasn't seeing any further change with her workouts and I'm slowly finding my way into the weight training arena and loving it! Hoping to bring new pictures and improved measurements to this blog soon! Janice x
Not for me! The past week I have managed to get in a workout every day apart from Wednesday, alternating through the different body parts each day in the weight training, plus a couple of sessions with Tracy Anderson, then adding just a couple of cardio sessions to the score. I am really pleased with what I'm seeing in the mirror in terms of my arms and shoulders shaping up, since I posted the last picture of my 'guns' the shoulder and top of arm area in general has improved again. Even when I just move my arms around I can see the definition between the various muscles, which is quite amazing to me. I've done weights before, maybe not so heavy but nonetheless I never had results like this before, so it can only be the combination of the heavy weights and the clean eating that has enabled this transformation to occur.
Speaking of clean eating, ok I admit I had a bar of chocolate last night and today I opened a box of fancy biscuits for everyone at work to share and I had 3 (they were only small honest!). But the good news is I know that short term blips are not going to completely ruin everything I've worked for so I'm not going to flip out about it. I'll just do better tomorrow and the day after. In terms of other progress, the scales have definitely been hovering around the lower end of the 111 lbs mark, and I can't be certain but I do feel like my smallest pair of work trousers are getting looser, so I think a little measure might be in store for me this weekend, just to see if anything really is happening size-wise. Another thing that I also noticed yesterday was that my chest bones seem somehow more prominent, like the fat layer on my chest has got thinner or something. Might just be me seeing things though ;-)
So, target for the next week is more of the same. Go for 3 sets of 10-12 reps of each exercise, putting the weight up if this is on the easy side. I am following the Men's Health Muscle Manual, which I think came out this Summer. I know it was written for men but the exercises are all the same for us girls too. It shows you in pictorial format all the dumbbell and barbell exercises you can do on each body part, so I just pick 3 or 4 for each muscle and go for it. Usually i do 2 body parts per session but occasionally I throw in a full body workout, doing one set on each muscle. It's nice to mix it up, keeps your body guessing.
I think I'm going to have to rename this blog, it's not ALL about Tracy Anderson anymore, she still plays her in my life but i have to step it up a notch as i wasn't seeing any further change with her workouts and I'm slowly finding my way into the weight training arena and loving it! Hoping to bring new pictures and improved measurements to this blog soon! Janice x
Monday, 14 November 2011
6 week Challenge - Week 3 Summary - And the challenge just got bigger!
So another week has gone by, another week for me to grow my workout strategy and to really get stuck into something solid. I know the title of this blog is 'Transforming Janice... The Tracy Anderson Way' but as you may have noiced I am slowly digressing from purely Tracy's Method to involving myself in more weights-based training and less of the lovely little fairy Princess' method. This is not to say I'm falling out with it cos I'm not, every time I do it I love her routines, I love the way she giggles through the cardio and has a no-messin' face through themucular structure work, it tells me when to enjoy it and when to knuckle down to business. So that still stays, just not quite in the quantities it was around before.
So as the title today says, this 'challenge' just got bigger. I was originally aiming for the end of November to see what I could do for myself, but now I've joined forces with over 375 other women in a 6 week challenge starting today - it's called Nancy Reinhardt's Get Fit Challenge and if you're interested you can join in yourself via Nancy's Facebok page. Click the picture, add her as a friend then ask to join the challenge group.
So anyway, last week I decided (with the wisdom and evidence that Nancy presented me with) that lifting weights together with eating clean was the right way forward. So that is what I've been doing for about 5 days now. I've done weights at home mostly but also went to the gym once - but I realised that they've only probably got one or two weights machines that I can't replicate at home, so it's probably not worth he £5 they want per visit.
When I did my arms/shoulders weights last week I could see the difference in the miror so I took a snap via my iPad and this was the result (below). I like the shape of the deltoid and the bicep, so hoping that this will develop further if I continue. Most of this shape did come from my Tracy Anderson workout so I have her to thank for the most part of it. Cheers Trace. My triceps were still sore 2 days later so I know I did some good work in this session.
So that's the plan then, continue the weights, eat REALLY clean, follow Nancy's advice and take any tips and advice I can about getting the most out of my workouts.
Janice.
So as the title today says, this 'challenge' just got bigger. I was originally aiming for the end of November to see what I could do for myself, but now I've joined forces with over 375 other women in a 6 week challenge starting today - it's called Nancy Reinhardt's Get Fit Challenge and if you're interested you can join in yourself via Nancy's Facebok page. Click the picture, add her as a friend then ask to join the challenge group.
Nancy ReinhardtSo anyway, last week I decided (with the wisdom and evidence that Nancy presented me with) that lifting weights together with eating clean was the right way forward. So that is what I've been doing for about 5 days now. I've done weights at home mostly but also went to the gym once - but I realised that they've only probably got one or two weights machines that I can't replicate at home, so it's probably not worth he £5 they want per visit.
When I did my arms/shoulders weights last week I could see the difference in the miror so I took a snap via my iPad and this was the result (below). I like the shape of the deltoid and the bicep, so hoping that this will develop further if I continue. Most of this shape did come from my Tracy Anderson workout so I have her to thank for the most part of it. Cheers Trace. My triceps were still sore 2 days later so I know I did some good work in this session.
So that's the plan then, continue the weights, eat REALLY clean, follow Nancy's advice and take any tips and advice I can about getting the most out of my workouts.
Janice.
Sunday, 6 November 2011
6 week challenge - week 2 summary
Wow, is it 2 weeks since I said I'd challenge myself to get stuck in and try to lose more body fat and tone up more? The last week has flown, but mainly because I have been doing just that - getting stuck in!
Since last week, when I'd decided I needed to add more weights to my routines, I've been trying out a number of workout techniques and reading up on lots of information to try to define my new fitness routine in more definite terms. The workouts I've done this week include good old Tracy Anderson but with ankle and wrist weights added, a Body Pump and a Body Combat class at the leisure centre, some free and machine weights at home, part of the Tonique workout (which is way harder than you can ever imagine!) and also a 20 minute video by a man named Hamelin D'abelo (sorry if I've not remembered the name correctly). So my conclusions from all this are as follows...
Body Pump - very good for toning, but each 'track' targets one particular muscle or set of muscles and there are NUMEROUS reps, so this is good for light toning and not building significant muscle.
Body Combat - good for a cardio blast as lots of jumping and turning and lunging and ducking etc, in between all the punching and kicking. Not going to build me much in the way of muscle but pretty good for getting the sweat on.
Free/Machine Weights - I do really enjoy doing this, it's like my little escape into my own world of 'challenge Janice', seeing if I can squeeze one more rep out etc. I definitely need to do more of this and I am reading Tosca Reno's Workouts for your Best Body Yet book to make sure I get to know all the exercises I need and do them correctly. I did 3 sets of each exercise with 8-15 reps of each.
Tonique - I would highly recommend this if you want to target buns, thighs, legs. Lots of squats (LOTS), lunges, etc and most with hand weights thrown in. I think this is a good addition once or twice a week to give cardio plus toning all in one go. Similar appeal and effect to Body Pump, but not so static.
Hamelin D'abelo toning video - this video got my muscles feeling fatigued and achy, so it definitely works. Not sure it's enough for where I want to go in terms of building proper muscle though. May throw it in now and again.
On the diet side I printed out Tosca Reno's 'Food Tracker', which is a chart with 6 slots for each day, where you write your Lean Protein, Complex Carbs, Healthy Fats, Supplements and Drinks each meal, to make sure you are remembering to each the right stuff! The link to this chart can be found by clicking on the picture below if you would like to keep track too!
Earlier in the week something Nancy Reinhardt said hit me and hit me hard - I was listening to a little video she'd made for a previous fitness challenge she'd run, and she said it was important to not only eat clean but to eat 5-6 snack sized portions per day. SNACK SIZED. OMG, yes, SNACK sized, not your regular lunch and dinner portions PLUS clean snack, but ALL SNACK SIZED portions. This was a major revelation to me, and I think this immediately gave me a renewed energy for eating right, not just eating clean, but eating mean! So I've done very well this week, ditching the wrap around the chicken salad for lunch and leaving myself just lean protein and salad, then still having my nut butter wrap or seeds & fruit for one snack and my 1 scoop protein shake for the other snack. But the thing that I actually saw this week was that I was slightly more hungry when these snack times came round, I was not just eating them because it was 'time' to.
So as a result off all these trials and revelations the scales have tipped in my favour this week and I am 1 pound down. Nancy would not want me to talk about my weight on the scales and rather focus on the fit of the clothes or how much extra I can lift, but it's a hard habit to break. I'm trying, honest! On a note that Nancy would like, I had to put a belt on these jeans today, they're too embarrasing to wear without now. When I bought them early this year they were tight fitting ;-)
So, a successful week, I was on the ball all week, I said no to (most) temptations that weren't clean, and I'm getting there in finding my new routine.
Nancy is starting a 6 week challenge group of her own, with over 300 people also saying they're in (including me), so I'm hoping the extra help, tips, motivation I get from that starting next weekend will keep me going and going.
This week... more weights (starting with Body Pump tonight), a bit less cardio and lots of good clean food. That's a plan.
Janice.
Since last week, when I'd decided I needed to add more weights to my routines, I've been trying out a number of workout techniques and reading up on lots of information to try to define my new fitness routine in more definite terms. The workouts I've done this week include good old Tracy Anderson but with ankle and wrist weights added, a Body Pump and a Body Combat class at the leisure centre, some free and machine weights at home, part of the Tonique workout (which is way harder than you can ever imagine!) and also a 20 minute video by a man named Hamelin D'abelo (sorry if I've not remembered the name correctly). So my conclusions from all this are as follows...
Body Pump - very good for toning, but each 'track' targets one particular muscle or set of muscles and there are NUMEROUS reps, so this is good for light toning and not building significant muscle.
Body Combat - good for a cardio blast as lots of jumping and turning and lunging and ducking etc, in between all the punching and kicking. Not going to build me much in the way of muscle but pretty good for getting the sweat on.
Free/Machine Weights - I do really enjoy doing this, it's like my little escape into my own world of 'challenge Janice', seeing if I can squeeze one more rep out etc. I definitely need to do more of this and I am reading Tosca Reno's Workouts for your Best Body Yet book to make sure I get to know all the exercises I need and do them correctly. I did 3 sets of each exercise with 8-15 reps of each.
Tonique - I would highly recommend this if you want to target buns, thighs, legs. Lots of squats (LOTS), lunges, etc and most with hand weights thrown in. I think this is a good addition once or twice a week to give cardio plus toning all in one go. Similar appeal and effect to Body Pump, but not so static.
Hamelin D'abelo toning video - this video got my muscles feeling fatigued and achy, so it definitely works. Not sure it's enough for where I want to go in terms of building proper muscle though. May throw it in now and again.
On the diet side I printed out Tosca Reno's 'Food Tracker', which is a chart with 6 slots for each day, where you write your Lean Protein, Complex Carbs, Healthy Fats, Supplements and Drinks each meal, to make sure you are remembering to each the right stuff! The link to this chart can be found by clicking on the picture below if you would like to keep track too!
Earlier in the week something Nancy Reinhardt said hit me and hit me hard - I was listening to a little video she'd made for a previous fitness challenge she'd run, and she said it was important to not only eat clean but to eat 5-6 snack sized portions per day. SNACK SIZED. OMG, yes, SNACK sized, not your regular lunch and dinner portions PLUS clean snack, but ALL SNACK SIZED portions. This was a major revelation to me, and I think this immediately gave me a renewed energy for eating right, not just eating clean, but eating mean! So I've done very well this week, ditching the wrap around the chicken salad for lunch and leaving myself just lean protein and salad, then still having my nut butter wrap or seeds & fruit for one snack and my 1 scoop protein shake for the other snack. But the thing that I actually saw this week was that I was slightly more hungry when these snack times came round, I was not just eating them because it was 'time' to.
So as a result off all these trials and revelations the scales have tipped in my favour this week and I am 1 pound down. Nancy would not want me to talk about my weight on the scales and rather focus on the fit of the clothes or how much extra I can lift, but it's a hard habit to break. I'm trying, honest! On a note that Nancy would like, I had to put a belt on these jeans today, they're too embarrasing to wear without now. When I bought them early this year they were tight fitting ;-)
So, a successful week, I was on the ball all week, I said no to (most) temptations that weren't clean, and I'm getting there in finding my new routine.
Nancy is starting a 6 week challenge group of her own, with over 300 people also saying they're in (including me), so I'm hoping the extra help, tips, motivation I get from that starting next weekend will keep me going and going.
This week... more weights (starting with Body Pump tonight), a bit less cardio and lots of good clean food. That's a plan.
Janice.
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