GAME DAY

6:30am
1/4 cup dried oats and 3 egg whites

8:00am travel to ONWC for:
- posing practise and walking
- coat of jan tana by Nalini
- make up and hair by Jessie Cassidy

OFF WE GO TO THE COMP for Pre stage warm ups and then hit the stage at 12

I will be snacking every 15 minutes on:
- almonds
- eggs
- sweet potato
- chicken

sip on pedia light just like a baby!

last day: Food Log

6:30am
1 cup dried oats
3 egg whites

9:00am
5 oz sweet potato
3 oz chicken

11:30am
5 oz sweet potato
3 oz chicken

2:00pm
5 oz sweet potato
3 oz chicken

5:00pm
5 oz sweet potato
3 oz chicken

7:30pm
1 banana
handful almonds

9:30pm
few pieces of sweet potato and chicken

WATER CONSUMPTION:
250ml finished at 12:00pm

Last Day: Prep Time

Shower of spray tan and blow dry hair

2 coats of Jan Tana Cream

off to registration tonight at 7pm and then movie night with the boy before i crash with no WATER!

2 days to go: Food & Water Log

6:30am
1 cup oats: oven baked to get water out
3 egg whites

9:30am
5 oz sweet potato slices (baked to get water out)
3 oz chicken

11:30am
5 oz sweet potato
3 oz chicken

2:00pm
5 oz sweet potato
3 oz chicken

5:00pm
5 oz sweet potato
3 oz chicken

7:30pm
5 oz sweet potato
3 oz chicken

Wate consumption: 500ml
coffee black consumption: 500ml

2 days to go: Prep Time Begins

Hair dyed and cut yesterday...

TODAYS LIST:

Pedicure & exfoliate  all ready for my spray tan at 2pm

Then its off to ONWC for my shilac Manicure with Nalini.
and Posing / walking practise
Followed by movie time, and cooking tomorrows batch of food.

3 days to go: Food Log

6:30am
6 egg whites
broccoli and spinach
1 tbsp mac oil

8:30am
5 oz chicken
1 tbsp mac oil
broccoli and spinach

11:30am
5 egg whites
2 whole eggs
broccoli and spinach

2:00pm
4 oz chicken
1 tbsp almond oil
broccoli and spinach

5:00pm
5 oz turkey
2 tsp walnut oil
broccoli and spinach

7:30pm
5 oz chicken
2 tsp walnut oil
broccoli and spinach

Water intake: 2 Litres
LAST DAY OF DEPLETION.... BRING ON THE CARBS TOMMOROW MORNING!

3 days to go: Training Log Part 1 and 2

last walk: boyfriend takes me on a sunrise walk on the lake
5:30am
45 minutes (BEAUTIFUL)

9:00am
1 hour circuit training at Good Life gym to pump some blood into my depleted body.

4 days to go: Food Log

7:30am
6 egg whites
1 tbsp almond oil
broccoli and spinach

10:00am
5 oz chicken
1 tbsp mac oil
broccoli and spinach

11:45am
4 oz tilapia
1 tbsp almond oil

2:45pm
4 oz chicken
1 tbsp walnut oil

5:00pm
5 oz tilapia
2 tsp walnut oil
broccoli and spinach

7:00pm
4 oz turkey
1 tsp walnut oil
broccoli and spinach

4 days to go: Training Part 2

1 hour circuit training at
Good life Gym

4 days to go: Training Part 2

1 hour circuit training at
Good life Gym

4 days to go: Training Log 1

7:00am
45 minutes of cardio
3.5 speed, incline 12.5

5 days to go: Food Log

6:45am
6 egg whites
broccoli & spinach
1 tbsp almond oil

9:00am
3 oz tilapia
broccoli & spinach
2 tsp mac oil

11:30am
5 egg whites
1 whole egg
broccoli and spinach

2:00pm
4 oz turkey
1 tbsp walnut oil
broccoli and spinach

5:00pm
3 oz chicken
2 tsp mac oil
broccoli and spinach

7:30pm
4 oz turkey
1 tbsp mac oil
broccoli and spinach

WATER CONSUMPTION: 4 L
added salt to meals.
had 2 coffees: 1 at 7:30am, another at 9:30am and 1/2 of one at 12pm

5 days out: Training Log Part 2

CIRCUIT TRAINING 1 Hour

Reps of 12
Leg Press @ 60
Adductor @ 35
Abductor @ 35
Leg Extension @ 35
Leg Curl @ 35
Seated Row @ 50
Chest Press @ 60
Wide Lat Pull Down @ 50
L sits
Back Extension
Incline Bench Ab Curl

Completed 4 rounds fully in the hour

5 days out: Training Log Part 1

6:00am
Cardio before meal
45 minutes
Treadmill 3.5 speed, incline 12.5

Ab routine x 2 rounds

Posing and walk practise

6 days out: Food Log

7:30am
5 egg whites
1 whole egg
broccoli and spinach
1 tsp mac oil

10:00am
5 oz chicken
broccoli and spinach
1 tbsp walnut oil

12:00pm
5 egg whites
2 whole eggs
broccoli and spinach

2:45pm
5 oz chicken
broccoli and spinach
1 tbsp almond oil

5:30pm
5 oz tilapia
broccoli and spinach
1 tbsp almond oil

8:30pm
5 egg whites
broccoli and spinach
1 tbsp mac oil

ADDED SALT TO MEAL
CONSUMED 6 L OF WATER!!!

6 days to go: Training Log Part 2

4 x 8 preacher curl @ 20lbs
4 x 6 standing bar curl @ 65pounds
4 x 10 standing pull down @ 4 plate
4 x 10 seated press @ 4 plate

45 minutes of cardio
Treadmill 3.5 speed Incline 12.5

Posing and walk practise

6 days to go: Training Log Part 1

7:00am
45 minutes of cardio
3.5 speed
Incline 12.5

7 days out Food Log

7:30am
6 egg whites
2 whole eggs
broccoli and spinach

10:00am
5 oz tilapia
1 tbsp almond oil
broccoli and spinach

12:15pm
5 egg whites
1 tbsp mac oil
broccoli and spinach

2:30pm
5 oz chicken
1 tbsp mac oil
broccoli and spinach

5:00pm
5 oz tilapia
1 tbsp walnut oil
broccoli and spinach

8:00pm
5 oz tilapia
1 tbsp almond oil
broccoli and spinach


Water consumption today: 3.5 Litres & 2 coffees black of course

7 days out: Training Log part 1 & 2

6:30am
45 minutes cardio
treadmill 3.5 incline 12.5

5:30pm... in the gym alone on a saturday night
4 x 10 wide bar pull down @ 6 plate
4 x 10 seated row @ 200lbs
4 x 10 deadlifts @ 105pounds
4 x 10 cable cross @ 6 plate

45 minutes treadmill
speed 3.5 incline 12.5

posing and walk practise

8 days to go: food Log

6:30am
5 egg whites
broccoli and spinach
1 tbsp almond oil

9:00am
5 oz tilapia
1 tbsp mac oil
broccoli and spinach

11:30am
2 eggs
5 egg whites
broccoli & spinach

2:00pm
5 oz turkey
broccoli and spinach
1 tbsp almond oil

5:00pm
5 oz chicken
1 tbsp mac oil
broccoli and spinach

8:00pm
5 oz chicken
1 tbsp almond oil
broccoli and spinach

8 days to go: Training Log Part 2

4 x 20 squats
4 x 10 back squats @65pds
4 x 10 leg curl at 80 pounds
4 x 10 leg extension @ 110pounds
3 x 15 calf raises singles

45 minutes of cardio
treamill 3.5 speed / incline 12.5

8 days to go: Training Log Part 1

5:45am
Cardio on the treadmill before food
45 minutes
level 3.5 incline 12.5

Thanks to Chris Robertson for the encouragement and support in the gym this early!!!

9 days to go: Food Log

7:30am
5 egg whites
broccoli and spinach
1 tbsp almond oil

10:00am
5 oz tilapia
1 tbsp mac oil
broccoli and spinach

12:00pm
5 oz tilapia
1 tbsp mac oil
broccoli and spinach

2:30pm
5 oz chicken
1 tbsp walnut oil
broccoli and spinach

5:00pm
5 egg whites
2 whole eggs
broccoli and spinach

8:00pm
5 oz tilapia
1 tbsp almond oil
broccoli and spinach

9 days to go: Training Session 2

chest day:
Dumbell chest press @ 35pounds
12, 8, 6, 6

Flies @ 15 pounds
4 x 10

Chest Folds
4 x 12 @ 10 pounds

45 minutes of cardio
treadmill incline 12.5 speed 3.5

9 days to go: Training Log Session 1

session 1:
6:45am
Cardio session before breakfast
45 minutes Power walking outside trail.

10 days to go: Food Log

after my cardio session....

7:00am
6 egg whites
spinach and broccoli
1 tbsp mac oil

9:30am
5 oz chicken
1 tbsp mac oil
broccoli and spinach

12:00pm
5 egg whites
2 whole eggs
broccoli and spinach

2:30pm
5 oz chicken
1 tbsp almond oil
broccoli and spinach

5:00pm
5 oz turkey
2 tsp walnut oil
broccoli and spinach

8:00pm
5 oz chicken
1 tbsp walnut oil
broccoli and spinach


First day out of 10 completed... without carbs or condiments... makes for one hungry little bunny... off to bed to do cardio before my first meal again tomorrow... these next 9 days are going to be a true test of will power and strength! couldn't do it without the king loving support i have from my boyfriend, family and friends. Love you all. THANK YOU

10 days to go: Training Log

6:30am
45 minutes on treadmill
incline: 12.5
speed: 3.5

abdominal routine x 2 rounds
med ball sit up 2 x 10
GHD sit up 20
roman chair 2 x 12
rope pull down 2 x 10


posing & walk practise

11 days to go: Food Log

7:00am
6 egg whites
broccoli and spinach
1 tbsp mac oil

9:30am
1/2 cup oats
5 oz chicken with broccoli and spinach

12:00pm
5 oz tilapia
6 oz sweet potato
broccoli and spinach

3:00pm
5 oz chicken
3 oz sweet potato
broccoli and spinach

6:00pm
5 oz tilapia
broccoli and spinach
2 tsp walnut oil

8:30pm
4 oz turkey
broccoli and spinach
1 tbsp walnut oil

11 days to go: Training Log

12:00pm
preacher curl @ 20lbs 4 x 8
bicep bar curl @ 65lbs 4 x 6
standing bar pull downs 4 x 10 @ 4 plate
seated press @ 3 plate

45 minutes of cardio
incline 12.5
speed 3.5

posing and walk practise 15 minutes

12 days to go: Food Log

6:30am
1/2 cup oats
5 egg whites

9:00am
3 oz turkey
6 oz sweet potato
broccoli and spinach

11:30am
5 egg whites
1/2 cup oat bran

2:00pm
3 oz turkey
4 oz sweet potato
broccoli and spinach

5:00pm
3 oz chicken
broccoli
1/4 cup oats

8:00pm
4 oz turkey
1 tbsp mac oil

12 days to go: Training Log Session 1

9:30am
4 x 20 air squats
4 x 10 back squats @ 65lbs
4 x 12 leg curl @ 70lbs
4 x 12 leg ext @ 100lbs
3 x 15 calf raises singles

2 rounds of ab routine:
2 x 10 14lbs ball curl
20 GHD
2 x 12 roman chair incline
20 Rope curls

13 days out: Training Log

lateral raises 4 x 10 @10lbs
DB shoulder press 4 x 8,8,7,6 @30lbs
upright row 4 x 8,7,7,7 @ 50lbs
bent over raises 4 x 12 @ 65lbs
bent over kick backs 4 x 12 @10lbs

40 minute walk on treadmill
3.5 speed incline 12.5

13 days to go: Food Log

6:30am
7 egg whites
broccoli and spinach
1 tbsp mac oil

9:00am
5 oz turkey
broccoli and spinach
1 tbsp walnut oil

11:30am
5 egg whites
1 whole egg
broccoli and spinach

2:00pm
5 oz chicken
1 tbsp almond oil
broccoli and spinach

5:00pm
5 oz tilapia
1 tbsp almond oil
lettuce, courgette, mushroom and onion

8:00pm
5 egg whites
1 whole egg
broccoli and spinach

14 days to go: Food Log

7:30am
5 egg whites
spinach and broccoli
1 tbsp mac oil

9:50am
5 oz tilapia
broccoli and spinach
1 tbsp almond oil

12:00pm
5 egg whites
broccoli and spinach
1 tbsp mac oil

2:30pm
5 oz chicken
broccoli and spinach
1 tbsp mac oil

5:00pm
5 oz tilapia
1 tbsp almond oil
broccoli and spinach

8:00pm
5 oz tilapia
1 tbsp almond oil
broccoli and spinach

14 days to go: Training Log

6:30am
45 minutes of cardio
incline 12.5 speed 3.5km/h

Posing practise and walking 3:30pm

Abs routine x 2 rounds

max push up challenge: final score 57

15 days to go: Food Log

6:30am
2/3 cup quinoa
7 egg whites
broccoli and spinach

9:00am
5 oz tilapia
5 oz sweet potato
broccoli and spinach

11:30am
5 egg whites
2/3 cup oat bran

2:00pm
5 oz turkey
5 oz sweet potato
broccoli and spinach

5:00pm
5 oz chicken
1 tbsp mac oil
broccoli and spinach

7:30pm
5 oz chicken
broccoli
1 tbsp walnut oil
mushroom, onion and courgette on the BBQ!

* EXECUTIVE DECISION... CONDIMENTS NOW GONE!!

15 days to go: Training Log

4 x 10
wide lat pull downs
rows
deadlifts
cable pulls

16 days to go: Food Log

6:30am
7 egg whites
1 tbsp almond oil
broccoli & spinach

9:00am
5 oz tilapia
5 oz sweet potato
broccoli & spinach

11:30am
5 oz tilapia
2/3 cup oats

2:00pm
5 oz chicken
1 tbsp almond oil
broccoli & spinach

5:00pm
5 egg whites
2 egg eggs
broccoli & spinach

8:00pm
5 oz tilapia
1 tbsp almond oil
broccoli & spinach

16 days to go: Training Log Part 2

i some how found a burst of energy and decided to kill myself....
2 rounds for time:
15 kettle ball swings 30 pounds
10 burpee lateral jumps
10 thrusters
20 knees to elbow with ball
20 double unders
20 GHD sit ups

16 days to go: Training Log

4 x 10
dumbell shoulder press @ 25 lbs
dumbell chest press @ 25pds
flies @ 10pds
chest squeese @ 10 pds

40 minutes walking on the treadmill at 12.5 gradient speed 3.7km/h

17 days to go: Food Log

7:00am
7 egg whites
1 tbsp mac oil
broccoli and spinach

9:30am
5 oz chicken
1 tbsp almond oil
broccoli and spinach

11:30am
5 egg whites
2 whole eggs
broccoli and spinach

2:00pm
5 oz chicken
1 tbsp mac oil
broccoli and spinach

5:00pm
5 oz turkey
1 tbsp almond oil
broccoli and spinach

8:00pm
5 oz chicken
1 tbsp mac oil
broccoli and spinach

17 days to go: Training Log

cardio day:
45 minutes on treadmill incline 12 3.5 km

ab routine x 2

posing practise 15 minutes

18 days to go: Training Log

4 x 10

preacher curl 15lbs

standing bar curl 45lbs

cable press downs 3 plate

overhead presses 2 plate

40 minutes of cardio on treadmill

walk at 3.5 incline 12

posing and walk practise 15 minutes

18 days to go: Training Log

7:30am
7 egg whites
1 tbsp almond oil
broccoli and spinach

9:30am
5 oz chicken
broccoli and spinach
1/2 cup oats

11:30am
5oz tilapia
6 oz sweet poato
broccoli and spinach

2:00pm
5 oz chicken
4 oz kasava
broccoli and spinach

5:00pm
5 oz tilapia
1 tbsp oil
broccoli and spinach

8:00pm
4 oz turkey
1 tbsp mac oil
broccoli and spinach

19 days to go: Food Log

7:30am
1 cup oats
7 egg whites

10:00am
5 oz tilapia
6 oz sweet potato
broccoli and spinach

12:30pm
1/2 cup oat bran
5 egg whites

3:30pm
5 oz turkey
5 oz sweet potato
broccoli and spinach

6:00pm
1/2 cup oats (cold.. ahhh pretty gross)
3 oz chicken
broccoli

9:00pm
4 oz turkey
broccoli
1 tbsp almond oil

19 days to go: Training Log

Legs day:
4 x 10 squat
4 x 10 back squat
4 x 10 Leg Curl
4 x 10 Leg Ext

Press up day 3 challenge

ab routine x 2

20 days to go: Food Log

7:30am
7 egg whites
1 whole egg
broccoli and spinach
1 tbsp mac oil


10:00am
5 oz beef
1 tbsp walnut oil
broccoli and spinach

12:30pm
5 eggs
2 whole eggs
broccoli and spinach

3:30pm
5 oz chicken
1 tbsp almond oil
broccoli and spinach

6:00pm
5 oz tilapia
1 tbsp almond oil
broccoli and spinach

9:00pm
5 egg whites
broccoli and spinach

11:30pm
1 tbsp almond oil
protein shake

20 days out: Training Log

4 x 10 tricep and delts
lateral raises
shoulder press DB
Upright rows
bent over raises
bent over kick backs

40 minutes cardio on treadmill 3.5 speed gradient 12km

21 days to go: Food Log

5:30am
1 cup quinoa
7 egg whites
broccoli and spinach

8:00am
1 cup oats
5 oz tilapia

11:00am
3 eggs
5 egg whites
broccoli and spinach

1:30pm
5 oz chicken
1 tbsp almond oil
broccoli and spinach

5:00pm
5 oz tilapia
broccoli and spinach
1 tbsp walnut oil

7:30pm
5 oz tilapia
broccoli and spinach

10:30pm
protein shake
1 tbsp almond oil

21 days to go: Training Log

day off

45 minutes of cardio
Treadmill 3.5 inline 12

friday night...

have a photoshoot in the morning,
so i have prepped my body with a spray tan, with a mani and pedi!
love being pampered!

22 days to go: Food Log

6:00am
2/3 cup quinoa
7 egg whites

9:00am
5 oz beef
5 oz sweet potato
broccoli and spinach

11:30am
5 egg whites
2/3 cup oat bran

2:00pm
5 oz turkey
5 oz sweet potato
broccoli and spinach

5:00pm
5 oz chicken
1 tbsp mac oil
broccoli and spinach

8:00pm
5 oz chicken
1 tbsp walnut oil
broccoli and spinach

22 days to go: Training Log

Back exercises
4 x 10
wide grip pull down (reverse seating)
seated rows
deadlifts
cable pull overs

pilates exercises

23 days to go: Food Log

6:30am
2/3 cup quinoa
7 egg whites
broccoli and spinach

9:00am
5 oz tilapia
5 oz kasava
broccoli and spinach

11:30am
5 egg whites
2/3 cup oats

2:00pm
5 oz chicken
1 tbsp almond oil
broccoli and spinach

5:00pm
5 egg whites
2 whole eggs
broccoli and spinach

8:00pm
5 oz tilapia
1 tbsp almond oil
broccoli and spinach

23 days to go: Training Log

10:00am - 11:00am
Legs Bums & Tums Class

Chest:
4 x 10
dumbell chest press 25lbs
flies 10lbs
plate press 10 lbs

24 days to go: Food Log

6:00am
2/3 cup oats
7 egg whites

9:00am
5 oz chicken
1 tbsp mac oil
broccoli and spinach

11:30am
2 eggs
5 egg whites
asparagus and broccoli and spinach

2:00pm
5 oz chicken
broccoli and spinach
1 tbsp almond oil

5:00pm
5 oz turkey
2 tsp walnut oil
broccoli and spinach

8:00pm
5 oz chicken
2 tsp walnut oil
broccoli and spinach

24 days to go: Training Log

Off day: Cardio training

Treadmill 45 minutes

gradient 12 

speed 3.5

25 days to go: Food Log

6:30am
2/3 cup oats
7 egg whites

9:00am
5 oz chicken
2 tsp mac oil
broccoli

11:30
5 oz tilapia
1 cup oats

2:00pm
5 oz chicken
5 oz kasava
broccoli

5:00pm
5 oz tilapia
5 oz kasava
broccoli

8:00pm
4 oz turkey
2 eggs
broccoli and spinach

25 days to go: Training Log

arms day:
4 x 10
preacher curl
standing straight bar curl
cable press downs
overhead presses

posing routine & walk

26 days to go: Training Log

9:30am
4 x 10
leg extension
leg curl
squats
leg press

press up challenge: 14, 14, 15, 15, 14, 14, 10, 10 max: 44

20 minutes treadmill: 3.5 gradient 12

10 minutes posing and walk practise

26 days to go: Food Log

6:30am
1 cup oats
7 egg whites

9:00am
3 oz tilapia
 oz sweet potato

11:30am
5 egg whites
1 cup oat bran

2:00pm
3 oz turkey
8 oz kasava

5:00pm
3 oz chicken
3/4 cup oats

8:00pm
4 oz turkey
3 oz sweet potato

27 days to go: Food Log

7:30am
7 egg whites
2 whole eggs
1 tsp mac oil
broccoli and spinach

10:15am
5 oz beef
1 tbsp walnut oil
broccoli and spinach

12:30am
5 egg whites
2 whole eggs
broccoli and spinach

2:00pm
5 oz chicken
1 tbsp almond oil
broccoli and spinach

5:00pm
5 oz chicken
1 tbsp almond oil
broccoli and spinach

8:00pm
5 eggs
2 whole eggs
broccoli and spinach

28 days to go: Training Log

OFF DAY

3 hours of pilates core and stretch

28 days to go: Food Log

6:30 am
1 cup quinoa
8 egg whites
broccoli and spinach

9:00am
1 cup oats
5 oz tilapia
broccoli and spinach

11:30am
1 cup oats
5 egg whites

2:00pm
5 oz chicken
6 oz sweet potato
broccoli and spinach

5:00pm
5 oz tilapia
5 oz kasava
broccoli and spinach

8:00pm
5 oz tilapia
1 tbsp almond oil
broccoli and spinach

29 days to go: Food Log

6:30am
2/3 cup quinoa
8 egg whites
broccoli and spinach

9:00am
5 oz beef
5 oz sweet potato
broccoli and spinach

11:30am
2/3 cup oat bran
5 egg whites

2:00pm
5 oz turkey
5 oz sweet potato
broccoli

5:00pm
5 oz chicken
1 tbsp mac oil
broccoli

8:00pm
5 oz chicken
1 tbsp walnut oil
broccoli

29 days to go: Training Log

9:30-10:30am
Matwork Pilates

12:00-12:15 Posing & Walk practise

3:30pm
skipping warm up
3 rounds:
20 wall balls
20 sledge hammer tires
50 lunges


100's abdominal routine

day 30: Food Log

6:30am
8 egg whites
2/3 cup quinoa
broccoli and spinach

9:00am
5 oz tilapia
5 oz kasava
broccoli and spinach

11:30am
5 oz tilapia
2/3 cup oats

2:00pm
5 oz chicken
1 tbsp almond oil
broccoli and spinach

5:00pm
5 eggs
2 whole eggs
spinach and broccoli

8:00pm
5 oz tilapia
1 tbsp almond oil
broccoli and spinach

31 days to go: Food Log

6:30am
2/3 cup oats
8 egg whites

9:00am
5 oz chicken
5 oz sweet potato
broccoli and spinach

11:30am
6 egg whites
6 0z sweet potato
broccoli and spinach

2:00pm
5 oz chicken
5 oz sweet potato
broccoli and spinach

5:00pm
5 oz turkey
broccoli and spinach
1/3 cup oat bran

8:00pm
5 oz chicken
1 tbsp walnut oil
broccoli and spinach

31 days to go: Training Log

Day off from training:
little bit of yoga and pilates though....

bit of an injury from the arc trainer bashing my ankle when i got off.. oops!

32 days to go: Food Log

6:00am
2/3 cup oats
8 egg whites

9:00pm
5 oz beef
2 tsp mac oil
broccoli and spinach

11:30am
5 oz tilapia
1 cup oats

2:00pm
5 oz chicken
5 oz kasava
broccoli and spinach

4:30pm
5 oz tilapia
5 oz kasava
broccoli and spinach

8:00pm
4 oz beef
2 whole eggs
broccoli and spinach

32 days to go: Training Log

10:30am
rower: 800 meters

10 x 5 deadlifts

3 rounds:
10 push press 65 lbs
8 Toes to bar
20 Kettle ball swings 1.5 poor

2 x 12 GHD sit ups


1:30pm
isolation exercises
bicep / tricep 4 x 10

33 days to go: Food Log

6:00am
1 cup oats
8 egg whites

8:30am
4 oz beef
8 oz sweet potato
broccoli and spinach

11:00pm
1 cup bran
3 oz turkey

1:30pm
3 oz turkey
8 oz kasava
broccoli and spinach

4:30pm
3oz chicken
3/4 cup oats

7:30pm
4 oz turkey
3 oz sweet potato
broccoli and spinach

33 days to go: Training Log

9:00am
8 rounds of pull ups to fatigue

5 rounds
10 Hand Stand Push Ups
5 Sumodeadlift High Pull
10 chest pulls

1 round ab routine


12:00pm
hatha flow yoga


1:30pm Weights session with Chris
4 x 10 dumbbell shoulder press
4 x 10 later raise side / 4 x 10 flys
4 x 10 side raises
4 x 10 cable cross
4 x 10 shoulder press
4 x 10 shrugs / 12 back extension

4:00pm
15 minutes arc trainer
posing and walk practise

5 weeks out: Progress Pictures

34 days to go: Food Log

7:00am
8 egg whites
2 whole eggs
spinach and broccoli
1 tsp mac oil

9:30am
4 oz beef
broccoli and spinach
1 tbsp almond oil

12:00pm
2 eggs
5 egg whites
broccoli and spinach

2:30pm
5 oz chicken
spinach and broccoli
1 tbsp almond oil

5:30pm
5 oz tilapia
1 tbsp almond oil
broccoli and spinach

8:30pm
2 eggs
5 egg whites
broccoli and spinach

34 days to go: Training Log

push up challenge
max: 45

1 hour hatha flow yoga

35 days to go: Food Log

6:30am
8 egg whites
1 cup quinoa
broccoli and spinach

9:00am
5 oz tilapia
1 cup oats

11:30am
1 cup oats
5 egg whites

2:00pm
5 oz chicken
6 oz sweet potato
broccoli and spinach

5:00pm
5 oz tilapia
5 oz kasava
broccoli and spinach

8:00pm
5 oz tilapia
1 tbsp almond oil
broccoli and spinach

35 days to go: Training Log

Isolation Day
3 x 8 Lat pull Down
3 x 10 flys
3 x 10 chest press
3 x 10 cable cross hold

3 x 20 roman chair


1 hour hatha flow yoga

36 days to go: Food Log

6:30am
2/3 cup quinoa
8 egg whites
broccoli and spinach

9:00am
5 oz beef
5 oz sweet potato
broccoli and spinach

11:30am
5 egg whites & broccoli
2/3 cup oat bran

2:00pm
5 oz turkey
5 oz sweet potato
broccoli and spinach

5:00pm
5 oz chicken
broccoli and spinach
1 tbsp mac oil

8:00pm
5 oz chicken
broccoli and spinach
1 tbsp walnut oil

36 days to go: Training Log

500 meter row

5 x 5 power cleans @ 95pounds

3 rounds
20 wall balls
15 pull ups
10 Sumo Dead Lift High Pulls

3 x 10 back extensions
3 x 10 GHD sit ups

37 days to go: Food Log

7:00am

2/3 cup quinoa

6 egg whites

broccoli and spinach

9:00am

5 oz tilapia

5 oz kasava

broccoli

11:30am

5 oz tilapia

broccoli

2/3 cup oats

2:00pm

5 oz chicken

1 tbsp almond oil

broccoli

5:45pm

5 egg whites

2 whole eggs

broccoli

9:00pm

5 oz tilapia

1 tbsp almond oil

broccoli

37 days to go: Training Log

10:00am
600 meter row

5 x 5 OH squat @ 45 pounds
3 x 5 Back Squat @ 95 pounds

12 min AMRAP
14pd med ball slams
15 Kettle Ball Swings @ 1.5 pood
20 Overhead Lunges @ 25 pounds

2 x ab routine


6:00pm  Isolation routine

push up challenge (18,18,20,20,14,14,16, Max: 42)
leg extension 3 x 8
leg curl 3 x 8

Teaching: 7:00-8:00pm Boxing Class
Teaching 8:00-9:00pm Yoga Class

38 days to go: Food Log

5:50am
2/3 cup oats
6 egg whites

8:30am
5 oz chicken
5 oz sweet potato
broccoli and spinach

11:00pm
6 egg whites
6 oz sweet potato
broccoli and spinach

1:00pm
5 oz chicken
5 oz sweet potato
broccoli and spinach

4:00pm
5 oz turkey
spinach and broccoli
1/3 cup oat bran

7:00pm
5 oz chicken
broccoli and spinach
1 tbsp walnut oil

38 days to go: Training Log

9:30am
20:10 Tabata Row
4 x 6 dips on ring

21-15-9
push press @ 65pds
pull ups


4:00pm
15 minutes arc trainer
3 x 10 bicep concentration curl
3 x 10 tricep concentration curl

39 days out: food log

5:50am
2/3 cup oats
6 egg whites

8:20am
5 oz beef
2 tsp mac oil
broccoli and spinach

11:15am
1 cup oats
5 oz tilapia
broccoli and spinach

2:00pm
5 oz chicken
5 oz kasava
broccoli and spinach

4:30pm
5 oz tilapia
5 oz kasava
spinach and broccoli

8:00pm
4 oz beef
broccoli and spinach
2 whole eggs

39 days out: Training Log

9:30am
800 meter run
30 air squats
10 back extensions

10 x 4 deadlifts @ 145

5 rounds
30 seconds on chest press @ 45 pounds
15 seconds rest
30 seconds kettle ball swings 1.5 poor

x 2 ab routine


training session 2 3:00pm

press up challenge max 35

lat pull down 3 x 10 isolations
flys 3 x 10 isolations

40 days out Food Log

6:30am
1 cup oats
6 egg whites

9:00am
4 oz beef
8 oz sweet potato
broccoli and spinach

11:30am
5 egg whites
1 cup oat bran

2:00pm
3 oz turkey
8 oz kasava
broccoli and spinach

5:00pm
3 oz chicken, broccoli and spinach
3/4 cup oats

8:00pm
4 oz turkey
3 oz sweet potato
broccoli and spinach

40 days out: Training Log

10:30am
5 x 8 OH squat @ 55pounds
5 x 5 Back Squat @ 95pounds

50 Double Unders
50 sit ups
40 double unders
40 sit ups
30 double unders
30 sit ups
20 double unders
20 sit ups
10 double unders
10 sit ups


3 x 8 Leg Extension Isolations
3 x 8 leg curl isolations
3 x 20 calf raises

3:00pm
20 minutes arc trainer
15 minutes walking and posing work

41 days to go: Food Log

6:30am
2 whole eggs
5 egg whites
spinach and broccoli

9:00am
5 oz beef
1 tbsp walnut oil
broccoli and spinach

11:30am
5 egg whites
2 whole eggs
broccoli and spinach

2:00pm
5 oz chicken
1 tbsp almond oil
broccoli and asparagus

5:00pm
5 oz tilapia
1 tbsp almond oil
broccoli and spinach

8:00pm
2 whole eggs
5 egg whites
broccoli and spinach

41 days out Training Log

push up challenge, 35 MAX!

IDFA posing workshop 1-4pm

42 days out food log

6:30 am
1 cup quinoa
6 egg whites
broccoli and asparagus

9:00am
1 cup oats
6 egg whites

11:30am
1 cup oats
6 egg whites

2:00pm
5 oz chicken
5 oz sweet potato
broccoli and asparagus

5:00pm
5 oz tilapia
5 oz kasava
broccoli, spinach and asparagus

8:00pm
5 oz tilapia
broccoli and asparagus, spinach
1 tbsp walnut oil

42 days out training Log

10 minutes arc trainer
2 hours pilates workshop

43 days out Food Log

6:30am
2/3 cup quinoa
6 egg whites
asparagus, broccoli and spinach

9:00am
5 oz beef
5 oz sweet potato
broccoli and asparagus

11:30am
5 egg whites
2/3 cup oat bran

2:00pm
5 oz turkey
5 oz sweet potato
broccoli and spinach

5:00pm
5 oz chicken
broccoli and spinach
1 tbsp macadamia oil

8:00pm
5 oz chicken
broccoli, spinach and asparagus
1 tbsp walnut oil

43 days out Training Log

Off day

p.m.
pilates class workshop

44 days out: Food Log

Blood testing so had to fast, screwed up timing!

8:30am
1/2 cup quinua
6 egg whites
spinach and broccoli

11:00am
5 oz tilapia
5 oz kasava
spinach and broccoli

1:00pm
5 oz beef
1 tbsp walnut oil
broccoli and spinach

3:30pm
5 oz chicken
1 tbsp almond oil
broccoli and spinach

6:30pm
5 oz tilapia
1 tbsp almond oil
broccoli and spinach

9:00pm
5 egg whites
2 whole eggs

44 days to go: training log

9:30 - 10:30 Pilates class

p.m.
4 minutes skipping

5 x 6 back squat @ 95pds

3 rounds
400 meter row
30 wall balls
2 pood farmer carry

2 x ab routine


Press up challenge
20, 25, 20, 20 max: 33

45 days out Training Log

rower 800meters

5 x 8 chest press @65pds

10 x 3 dead lifts @ 145pds

8 minutes AMRAP
rind pull ups x 10
lateral jumps x 15
plate press @ 25pds x 20

rounds completed: 5

45 days to go: Food Log

6:30am
2/3 cup oats
6 egg whites
aspargus & spinach

9:00am
5 oz chicken
5 oz sweet potato
broccoli and spinach

11:30am
6 egg whites
6 oz sweet potato
broccoli and asparagus

2:00pm
5 oz chicken
5 oz sweet potato
spinach and broccoli

5:00pm
1/3 cup oat bran
5 oz turkey
broccoli

8:00pm
5 oz chicken
1 tbsp walnut oil
broccoli and spinach

46 days out: Food Log

6:30 am
2/3 cup oats
6 egg whites
spinach and broccoli

9:00am
5 oz beef
2 tsp mac oil
asparagus & broccoli

11:30am
5 oz tilapia with broccoli
1 cup oats

2:00pm
5 oz chicken
5 oz kasava
broccoli & spinach

5:00pm
5 oz tilapia
5 oz kasava
broccoli and spinach

8:00pm
5 egg whites
2 whole eggs
broccoli, asparagus and spinach

46 days to go: Training Log

3 rounds for warm up:
50 Double unders
10 ring dips with black band

3 rounds Kelly
600 m Run
21 Kettle Ball Swings 1.5 pood
12 pull ups

Time: 10:06

5 x 5 shoulder press @ 45 pds
5 x 5 push press @ 65 pds

ab routine x 2


p.m. routine
push up challenge
18, 25, 16, 16, max: 28

47 days out: Food Log

6:30am
1 cup oats
6 egg whites

9:00am
3 oz salmon
8 oz sweet potato
broccoli and spinach

11:30am
5 egg whites
1 cup oats

2:00pm
3 oz turkey
8 oz kasava
broccoli and spinach

5:00pm
3 oz chicken
6 0z sweet potato
broccoli and spinach

8:00pm
4 oz turkey
3 oz sweet potato
spinach and broccoli

47 days to go: Training Log

session one: 8:30am

500 meter row

5 x 5 OH squat @ 45lbs
5 x 5 Back squat @ 95lbs

2 rounds for time
100 double unders
30 wall balls
20 box jumps

10 days in progress

things are coming along nicely!

48 days to go: Food Log

6:30am
2 eggs
5 egg whites
spinach & broccoli

9:00am
5 oz beef
spinach and broccoli
1 tbsp macadamia oil

11:30am
2 eggs
5 egg whites
spinach
broccoli

2:00pm
5 oz chicken
1 tbsp almond oil
spinach and broccoli

5:00pm
5 oz tilapia
1 tbsp almond oil
spinach and broccoli

8:00pm
2 eggs
5 egg whites
broccoli & spinach

48 days to go: Training Log

a.m. workout session

3 rounds:
1200m run
50 lunges

push up challenge


p.m. 1-7pm
pilates workshop

49 days out: Food Log

6:30am
1 cup quinoa
6 egg whites
spinach

9:00am
5 oz tilapia
1 cup oats

11:30am
1 cup oats
5 egg whites

2:00pm
5 oz chicken
6 0z sweet potato
broccoli & spinach

5:00pm
5 oz tilapia
5 oz sweet potato
broccoli and spinach

8:00am
5 oz tilapia
broccoli and spinach
1 tbsp almond oil

49 days out: Training Log

a.m. Day off

p.m. 1-7pm
Pilates training workshop

50 days out: Training Log

training session 1 @ 9:30am
Row 1000meters for time 3:44

5 rounds
7 handstand push ups
14 sumo deadliest high pull @45pds
7 ring dips with black band for support

ab routine x 2

training sessions 2 2-8pm
pilates workshop

50 days out: Food Log

6:30 am
2/3 cup quinoa
6 egg whites

9:00am
5 oz tilapia
5 oz sweet potato
broccoli and spinach

11:30am
5 egg whites
2/3 cup oats

2:00pm
5 oz turkey
3 oz sweet potato
broccoli and spinach

5:00pm
5 oz chicken
1 tbsp mac oil
broccoli and spinach

8:00pm
5 oz chicken
1 tbsp walnut oil
spinach and broccoli

51 days to go Food Log

6:30am
1/2 cup quinoa
6 egg whites
with spinach

9:00am
5 oz tilapia
5 oz sweet potato
broccoli and boc choi

11:45am
5 oz beef
1 tbsp walnut oil (taken by the spoon)
broccoli and spinach

2:00pm
5 oz chicken
1 tbsp almond oil (taken by the spoon)
broccoli and courgette

5:00pm
5 egg whites
2 whole eggs
spinach and courgette

8:00pm
5 oz tilapia
1 tbsp almond oil
courgette and broccoli

51 days to go: Training Log

a.m.
500 meters row 1:42

5 x 5 OH squat @ 45pds
12 x 2 back squat @ 95pds

Meton: 3 rounds for time
50 double unders
20 plate press @ 25pds
10 burpee box jumps
Time: 8:41

p.m.
30 minutes spin class
core work

52 days to go: Training Log

a.m.
2 x 500m rower
1: 1:41
2: 1:43

5 x 6 chest press @ 75pds
10 x 3 deadlifts @ 165pds
5 x 5 back extension

metcon: 3 rounds
20 Overhead Lunges @25pds
10 wall balls @20pds
5 power cleans @95pds

ab routine x 2 rounds


p.m.
cross trainer 20 minutes level 13

press up challenge: 14, 19, 14, 14 max: 23

52 days to go: Food Log

6:30 am
2/3 cup oats
6 egg whites

9:00am
5 oz chicken
5 oz sweet potato
boc choi and broccoli

11:30am
6 egg whites
6 oz sweet potato
boc choi courgette

2:00pm
5 oz chicken
5 oz sweet potato
broccoli

5:00pm
1/3 cup oats
6 oz turkey
broccoli

8:00pm
5 oz chicken
1 tbsp walnut oil
broccoli and boc choi

53 days out: Training Log

10:00-11:00 1 Hour Hot Yoga

3:30 - 4:30 Cross fit

4 minutes skipping warm up
4 x 15 ring dips off purple band
5 x 5 push press @ 85 lbs

3 rounds met-con
50 double unders
25 kettle ball swings 1.5 pood
10 pull ups

5 x 5 shouler press @45pds

53 days out: Food Log

6:30am
2/3 cup oats
6 egg whites

9:00am
5oz beef
broccoli
2 tsp macadamia oil

11:30am
 5oz tilapia
1 cup oats

2:00pm
5oz chicken
5 oz sweet potato
boc choi & courgette

5:00pm
5oz tilapia
5 oz sweet potato
broccoli, courgette & spinach

8:00pm
5 egg whites
2 whole eggs
spinach

10:00pm
sleepy time tea and bed time!

54 days to go: Training Log

A.M.
OFF

P.M.
25 minutes arc trainer

Push up challenge:
14, 18, 14, 14, max: 20

1 hour Yoga Class

54 days to go: Food Log

7:00am
1 cup oats
6 egg whites

9:00am
coffee

10:00am
8 oz sweet potato
5 oz tilapia
broccoli

12:30pm
1 cup oats
5 egg whites

3:00pm
8 oz sweet potato
3 oz turkey
broccoli

6:00pm
3 oz chicken
6 oz sweet potato
broccoli

9:00pm
4 oz turkey
3 oz sweet potato
broccoli

I AM SO FULL!!!!

55 days to comp.. exercise log

rower 2 rounds
45 sec
1:30
3:00
rest equivalent time

5 x 5 front squat 85lbs

5 x 5 back squat 105 lbs

3 round met con
10 thrusters
10 box jumps

2 rounds ab routine:
med balls sit up 8/8
Ring toes to ring 8/8
Pendulum swing on bar 10/10
GHD 8/8



4 hours of Pilates


I am a TIRED GIRL!

55 days till comp, food log

6:30am
2 eggs
5 egg whites
broccoli

9:00am
5 oz beef
broccoli

11:30am
2 eggs
5 egg whites
broccoli

2:00pm
5 oz chicken
broccoli

5:00pm
5 oz tilapia
broccoli

8:00pm
2 eggs
5 egg whites
broccoli

60 days out food log

this is my eating regime for Saturday as well.

6:30am
2/3 cup porridge
5 egg whites 2 eggs

9:00am
5 oz chicken, 5 oz sweet potato broccoli

12:00pm
5 oz beef, 5 oz sweet potato and broccoli

3:00pm
5 oz tilapia, 1 cup beets and broccoli


7:00pm
5 oz turkey and broccoli


10:00pm
bed time

60 days out training log

Arm & back day

a.m. workout:
800 meter row
press up challenge week 2 day 2 training Max: 21

5 x 5 chest press @ 65pds

21-15-9
push press @ 45pds
pull ups

2 rounds abdominal routine


p.m.
spin class

before photos.. 60 days out

60 DAYS... GO TIME

After my last weekend off of having a bit of those indulgences, mostly wine, swedish berries and icing... it now time to train for the competition! Eating every 3 hours, training 2 times a day!

just had my porridge with cinnamon, and my protein shake because it was a holiday and couldn't get to the shop to buy my egg whites. NO COFFEE with my meals now!

so while i train my clients and myself, my coach (best boys friend ever) is going to buy the food, so that we can cook up my next few days of food.

stay tuned!!

day 5 food log

breakfast 7:00am
porridge with phytoberry
protein shake
coffee

Lunch 12:30pm
salmon, egg, 1/2 sweet potato, broccoli
coffee

Dinner 7:00pm
chicken salad and kelsey's

Wine and wine gums! oops

day 5 workout log

cardio day:
30 minutes on the arc trainer

day 5 food log

breakfast 7:00am
porridge with phytoberry
protein shake
coffee

Lunch 11:30am
chicken, cabbage, broccoli, boiled egg
coffee

Snack 2:00pm
carrots

Dinner 4:30pm
chicken, cabbage, broccoli, cucumber

Snack 6:00pm
protein shake, few almonds

Snack 9:30pm
salmon, boiled egg, broccoli
pumpkin seeds
green tea

day 5 workout log

1000 meter row

push up challenge week 1 day 2
max rounds: 15
abdominal routine 3 rounds 20:10 x 2

Medicine ball sit ups 8/8     6/6    7/8
ring: toes to bar:    8/8     6/6/   6/6
Pendulum swing off bar    8/8   8/8    8/8
GHD sit ups    8/ 9    8/8    8/8


Spin Class 45 minutes

day 4 food log

breakfast: 7:00am
porridge with cinnamon
protein shake
coffee

snack 9:00am
boiled egg, carrots
coffee

Lunch 11:00am
chicken, cabbage, broccoli


Snack 2:30pm
coffee, protein shake, raw veggies


Dinner 5:00pm
salmon, cabbage, broccoli, few almonds
green tea

day 4 workout log

rower 800 meters

15 x 1 RM clean & jerk @80lbs

5 x 5 back squat @ 95 lbs

5 x 5 chest press @ 65lbs

5, 5, 3, 3, 1 dead lifts @ 145lbs

the before photos

Day 1 of 60

day 3 workout log

1000 meter row

day 1 press up challenge: 10, 12, 7, 7, Max: 11

12 x 2 95lb back squat resting 45 seconds in between
10 x 5 45lb shoulder press

ab routine: week 1 day 1
3 rounds 20:10 x 2

Sit up med ball
ring: toes to ring
pendulum swings
GHD

day 3 food log

Breakfast: 7:00am
porridge with phytoberry
protein shake
coffee x 2

Lunch 11:30am
salmon, egg, broccoli
coffee

Dinner 5:00pm
chicken, 1/2 sweet potato, broccoli

Snack 7:00pm
few almonds

Evening Meal 10:00pm
turkey mince, cabbage, egg
protein shake
green tea

day 2 prep work

volunteered at the idfa show
Learned the tricks of the trade to prepare me!

day 2 workout log

day off from training: still recovering from marathon last sunday

day 2 food log

breakfast: 7:00am
porridge with phytoberry, banana and strawberries
protein shake
coffee x 2

Lunch 11:00am
salmon, egg, spinach, fresh veggies with salsa and mustard

Snack 2:00pm
protein shake
coffee

Dinner 7:00pm
chicken, prawns
fresh veggies

snack 9:00pm
2 glasses of wine
sweedish berries

day 1 aesthetics

tanner application

manicure

day 1 training log

day off, still recovering from the marathon i ran last sunday

1.5 hours of yoga stretching

day 1: food log

breakfast 7:00 am
porridge with phytoberry, 1/2 banana, strawberries
protein shake
coffee x 2

Lunch 11:30am
turkey mince, cabbage, cauliflower

Snack 2:00pm
boiled egg, carrots, dates

Dinner 7:30pm
turkey mince, cauliflower, spinach
1  tbsp almond butter with 1/2 banana

Snack 9:30pm
protein shake and sleepy time tea