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{ Health } WEEK 1 - Body Transformation Overview - January 2016 #inspiringmumsfit

Hi Mums!

WOW! What a week!! So you are up to speed with the why's and how's, I'm aiming to compete in a fitness figure competition this year. When that will be, will depend on the hard work and results that I put in and get out of it all. Enjoy what I share here with you!

Many of you want to know what I am doing on my body transformation journey in food and exercise etc. So below I am sharing my meals, exercises, supplements and learning's to help you on your journey.

So, I'm down officially 3kgs! Now weighing 58kgs, sooo happy with my results and has come with some pain and hard work I can tell you, but going forward my measurements will be more important than weight. I need to get my fat % checked correctly at this stage I do not know what % it is, I'm guessing around 25-30%, I'll update it in future posts when I have it assessed. :)

Don't forget to follow the journey at #inspiringmumsfit on Instagram, Facebook & Twitter!


Week 1 Overview...

EXERCISE:

  1. MONDAY - Gym Treadmill Run 4.05kms | Walked dog 2.5km
  2. TUESDAY - Run on Beach 4kms | Play on beach with family 1 hr
  3. WEDNESDAY - Rest day (afternoon sleep 2 hrs)
  4. THURSDAY - Gym Treadmill warm up, PT (45m) Weights, Chest, Legs, Arms, Shoulders | Run with dog 2.5kms
  5. FRIDAY - Gym Treadmill 2.68km | Weights, Chest, Legs, Arms, Shoulders | Walked dog 1 km
  6. SATURDAY - Gym Treadmill Run 2.28km | Walked dog 1 km
  7. SUNDAY - Gym Treadmill warm up 20 mins (fat burn level) | Walked dog 1 km

Note: I was away on holiday with my family in a partly remote location from Monday-Wednesday, which challenged me on food and exercise, but I worked around it to get what I needed to remain on track.


FOOD:

Breakfasts:

  • Banana (as soon as I wake up)
  • Scrambled eggs, avocado, cherry tomatoes lightly dry fried, Cayenne Pepper and cracked pepper. (after workout)
  • Protein Shake sometimes with fruit; strawberries, banana, mango
  • Scrambled eggs, avocado, turmeric, Jalapeños, cracked pepper.
  • Bacon and eggs

Lunches:

  • POULTRY: Sweet potato, boiled chicken infused with turmeric and a little rice.
  • FISH: Tuna, avocado, beetroot, cucumber, olives, rainbow salad mix, flax seeds & other seeds from my trail mix.
  • FISH: Tuna rainbow mix and lettuce salad with beetroot and nuts (Almonds)
  • RED MEAT: Ham with Avocado salad and nuts
    Note: I wouldn't normally want to have ham, however while on holiday it was all we had on the day without access to better options so I had a very small serving)

Dinners:

  1. RED MEAT: BBQ Lean Beef Steak with sweet potato and steamed squash, beans and mushrooms.
  2. FISH: Smoked Salmon Salad with a boiled egg, olives, cherry tomatoes, cucumber, "Better Than Cream Cheese" (Tofu) and Balsamic Vinegar and Olive Oil dressing.
    Note: The Tofu product is a dairy free processed product which I use sparingly.
  3. POULTRY: Dairy Free Chicken and Vegetable Frittata with side salad and Balsamic Vinegar and Olive Oil dressing.
  4. FISH: Barramundi fillet chargrilled cherry tomatoes and peppers/capsicum coated in sesame oil, fresh chilli and ginger, green beans and lightly oiled turmeric sweet potato chips.
  5. POULTRY: Grilled chicken, broccoli, carrot and "Super Natural - Super Foods" Risotto Note: wouldn't recommend I got this prepackaged meal from Coles I got it while on holiday and had a small amount shared - it had cream and pearl barley in it, which both upset my digestive system, it was tasty enough just not as clean as I hoped.
  6. POULTRY: BBQ grilled chicken with Garden fresh salad.
  7. FISH: Tuna and fresh garden salad no dressing.

       Snacks/Drinks:

  1. Trail mix
  2. Fruit grapes, blueberries, blackberries, raspberries, strawberries, watermelon, mango, peach, apple, banana (not all consumed everyday a small selection)
  3. Protein Shakes (x3 times per day max)
  4. Coffee/Tea/Skinny Soy Chai Latte (with Coconut Sugar x1-3 per day not every day)
  5. Water 3 Litres per day

Supplements:

  1. Pre Workout - Creatine (nitrogenous organic acid) /Arginine (Amino Acid) 1 small scoop in water in 600ml water
  2. Post Workout - Protein Shake - 300ml water
  3. Morning - Super Greens Drink - 250ml water
  4. Hair, Skin & Nails Vitamins (contains Zinc & other vitamins & minerals)
  5. Iron with Vitamin C & B12 (I have low iron stores)
  6. Krill Oil (Yuck this stuff stinks but it's good for joint inflammation)
  7. Magnesium (for joint inflammation)

This Week's Health & Fitness Learnings:

On my run today a snapshot... keep it interesting ladies! #inspiringmumsfit

A photo posted by INSPIRING MUMS® HEATHER JAMES (@inspiringmums) on

  • This week I learned how to do my weights properly thanks to my Personal Trainer Brooke from Nitro Gym in Carrum Downs. I've told her to really kick my arse in training and she did!
    Note: If you are in the area, this is a great gym open 24/7, they hold good classes and have a women's area. Yes there are big buff body builders there, but I never feel uncomfortable. It's a good atmosphere with welcoming staff. Best time of the day is early morning, I'm there around 5:30-7am on the weekends, weekdays will vary depending on my schedule, but will be during school hours mostly.
  • I learned when Magnesium and Zinc are taken together, the are said to increase your testosterone levels. This article: "Raising Testosterone Levels With Zinc Supplements and a High Zinc Diet" on Men's Health Fitness (MHF) website explains the benefits of taking this combination.
  • I learned that I'm gonna be in pain A LOT more than I already am... constantly! Ouch! Try going to the loo after a leg session eek!
  • I learned to eat MORE!! Yes! Crazy I know, eating MORE actually helps you to not only LOSE weight but to help gain the muscle you need to burn more fat! Go figure! I now eat every 2-3 hrs!
  • I've learned to enjoy drinking copious amounts of water!
  • I've learned that rest days are so important and enjoyable!
  • I've learned Creatine/Arginine is an A-W-E-S-O-M-E pre/during workout supplement, makes you feel more awake and alert and ready to rock'n'roll! (especially for early morning workouts!)
  • I've learned to vary up your training to keep it interesting (ie. if running or walking go outside sometimes)!! I've also learned that beach running is very hard but is great for the Quads! Phwarr!
  • I've learned that my body likes what I what I am doing to it, it's responding sooooo well and much faster than I had hoped!
  • I've learned that people really do want to know how well you are doing and what you are doing and they will celebrate your successes with you! My audience even helped me pick a new "goal" dress! (see pic)
  • I've learned that it is OK to be happy with me even if other things in life aren't going as hoped or planned, good health and wellbeing will help you through those tougher times (we all have them including me :'( ).  
  • I've learned that people are really supportive of my new evolution and transformation! I had hoped I wouldn't lose my audience because I am showing more of "ME" in the physical sense (I'll try to keep the boobs out of the shot but hey I'm an E cup and a gift of nature they are gonna be in it at some point they are attached to me! LOL). Particularly women (mums) who might think I have my head up my own arse (I don't, but to do this you need some level of performance attached to the journey) :).
  • I've learned to embrace my extrovert and share what makes me happy and accept that not everyone will understand or want to follow the journey. If you do here's the hashtag to follow again #inspiringmumsfit - It's really interesting, the more I post my food and transformational photos, the more followers I have. You guys are my cheer squad and I couldn't do this without you! So THANK YOU!!! 
  • I've learned that people can be so kind and generous when you need it most. This transformation for me is a mind, body and spirit transformation. It's an evolution of me and I am backed, embraced and encouraged which is so wonderful, especially when there are people out there who may not be able to be on a journey like this EVER, not because they don't want to, but because they physically can't or because they are very sick. 
  • I've learned how to push myself through the struggles of weight training, those moments where you physically can't lift anymore, but I now visualise my supporters, my sponsors, my friends and family and me on stage winning whatever competition I enter in a shit hot bod with a killer custom designed bikini!
  • I've learned to accept me and be comfortable with my body (even if it's not ready yet!), the whole package, be happy with me but still focus on what the goals are. I am not doing this to be skinny, let's be very clear. I am shedding weight to compete in a competition that requires this. Once the comps are over, I expect to maintain a balanced, healthy, fit physique using what I learn in food, mindset and exercise. For me it is aiming for a specific goal to achieve a winning position in a figure bikini competition which I have never done before. I'm gonna make mistakes, I'm gonna fall down, I'm gonna cry because it hurts and I'm gonna probably want to give up.... but I won't. My "Why's" are way too important.
  • I've learned to accept help from others. They know who they are and why I say this and hope they are reading this right now. Thank you I can't express my gratitude enough for your support and contributions to my journey. I will shine and we will celebrate TOGETHER! 

Thanks for being here and taking the time to read my fitness update and I do hope you have taken a few valuable ideas or inspirations from this post. If you want to chat with me, head over to Instagram, Facebook or Twitter and DM me, comment on a post or simply follow for the ride! It's gonnna be fun! @inspiringmums #inspiringmums

With Courage & Inspiration (and perspiration!) ;)

HBomb xx

PS: There are no sponsored or guest links on this post :)


Time for a snack after all that reading! Try one of my smoothie recipes!