STAIRMASTER CHALLENGE has begun

To make training a little more interesting (how can you make it anymore interesting? I hear you ask!) It's normally about this time that we undertake Marathon Week, which you mostly love but complain about.  So just to add a little twist to the marathon distance we are going to run UP or DOWN every set of stairs in our neighbourhood.  You will be surprised to know that there are 59 sets of steps (and still counting), that is any set of steps that is greater than 10 steps.  Heres the list we will endeavour to complete. Print it off and tick them off as you go.  5.30am'ers you task is particular hard as it is sooo dark in the mornings; but being renown for your toughness and alacrity I know you'll take on the challenge. 

STAIR NAME	RUN	TICK
1.     Ashgate	1
2.     Banksia	3
3.     Benelong	3
4.     Beresford Cr	3
5.     Birriga	3
6.     Bradley Ave Res	3
7.     Bulkara Rd	3
8.     Bundarra	3
9.     Bunyula rd	3
10. Burrabirra	1
11. Caffyn Res	2
12. Camp Cove	2
13. Carrington ave	3
14. Chris Bang	2
15. Christiasen - stadium	1
16. College steps	3
17. Cooper Park	3
18. Coral Steps	3
19. Cranbrook Steps	3
20. Diamond Bay	2
21. Dover Heights reserve	2
22. Dover Road	4
23. Dudley Reserve	2
24. Fernleigh	4
25. Gap Bluff	2
26. Gap Park	2
27. Graylind Av	1
28. Hermitage	1
29. Hopetoun Mews	1
30. JW Crane place	3
31. Kambala	3
32. Keele	2
33. Lady Martins	1
34. Latimer steps	3
35. Macquarie place	2
36. Macquarie Steps	1
37. Mansion Rd	3
38. March St	3
39. Marine Parade	2
40. Milk Beach	1
41. Neilson Park	1
42. Palmeston	2
43. Parsley bridge	1
44. Parsley reserve	1
45. Parsley wharf	1
46. Petriach	1
47. Preston Ave	3
48. Princes Av	1
49. Queens Beach	1
50. Rupertswood Av	3
51. South Head	2
52. St Michaels	1
53. Streathfield Av	3
54. Strickland House	1
55. Warren Rd	3
56. Waverly Oval	4
57. Wentworth Ave	1
58. Wentworth Way	1
59. Wunulla	3

FAT BLASTER - Bum Toning homework

Glute Bridge - Lying with only your shoulders and feet on the ground, lift one leg off the ground either leg straight or bent then return it to the ground - repeat same leg for 30 then repeat on the other leg. concentrate on pushing your hips off the ground and keeping them level with your shoulders.

Lunges -Using the bottom steps of your stairs, put your rear leg on the 1st or 2nd stair.  Do 20 lunges on the left leg and then repeat on the right. Ensure your knee does not move over in front of your toes when you bend the front leg







Side Leg Lifts  - Lying on your side, bottom leg bent, hip rolled forward. lift and lower the top leg x 10, then lift and pulse for 10counts. Repeat three times then switch legs.

FAT BLASTER & WEIGH INs

Fat Blaster starts today, 4 weeks of intensive fat loss, only really for those wanting to lose 2-3kgs.  Unlike SHRINK these 4 weeks require super self control and extraordinary discipline.  So if you opted to do the FAT BLASTER, you better be prepare to exercise 6 days a week, give up the booze and watch what your eating and DO YOUR HOMEWORK. 

SHRINKERS weigh in tomorrow or wednesday at the latest, fingers crossed for another good result, GS you must be hoping for a miracle after your Macca's tasting session. 

All of you remember:

• MAKE SURE YOUR NOT THIRSTY RATHER THAN HUNGRY
• EAT GOOD QUALITY AND A HIGH VARIETY OF FOODS
• EAT SLOWLY, SMELLING YOUR FOOD!
• DRINK A LARGE GLASS OF WATER 30 MINS BEFORE AND 30 MINS AFTER YOU HAVE FINISHED YOUR MEAL. 
• KNOW YOUR WEAKNESSES AND AVOID THEM

Let the Bride Off Begin

Let battle begin!  

Team Emma V Team Reineka

Both girls gunning for first place, will there be dirty tactics, sabotage? Only time and training will tell.  Each team must lose its weekly target.   You will carry the current excess weight of the Bride during the next training session if:

- you are the losing bride

- you are the lowest losing bridesmaid of the losing team
-you are a bride and you gain weight or fail to lose at least 400g

Week 6 - only two more weigh ins to go!!

Week 6 results are in.  (Sorry been having trouble with website)  Week 6 winner is Katrina, well done! The competition is still wide open to win the coveted BodyShrink trophy.

From this results table you can see where you are based on your end goal.  Its a close competition, Reineka and Katrina are neck and neck, with Emma closely behind.  It time to pull out all the stops and finish this term off with achieving you weight loss goal with no regrets.  Train hard, eat well!

SHRINKERS	EMMA F	KATRINA	JO FAUX	JOANNE H	MARIA T	REINEKA
% of overall target	60.9%	78.3%	40.7%	24.5%	38.9%	77.8%
% Weekly target	81%	113%	46%	out	106%	45%

Nearly Halfway......

We are nearly half way through the 8 weeks.  If you have not committed yourself fully, now is the time to do so.  Trust me you do not want to regret not doing your absolute best.   

"You cannot out train a bad diet"

What you put in your mouth counts for 70% of your weight loss.  If you need a visual measure try this:

• buy enough 'lard/butter' equivalent to your target weight loss and place it on a plate.  
• Let it melt at room temperature until it forms a single buttery blob.  
• Place the plate front and centre in your fridge as a constant reminder of your goal.  
• Each week, remove your weight loss in butter from the plate.It will be a constant reminder of what you are trying to get rid off.  Excess fat offers nothing in the quest for good health - there is NO benefit.

 
 

Week 3 Results

Week 3 results are in.  This weeks biggest loser is Maria, well done.  It just goes to show that if you follow the diet, do your exercise and focus, you CAN and WILL meet your weekly goal.  We are nearly half way through week 4, the heat and humidity is taking its toll on training intensity.  But you must look at this as a bonus, because the additional heat stresses your body and therefore increases the intensity and calorific burn of your workouts without you dramatically increasing self induced effort.  If you have been "fannying" about with your diet, wasting energy on trying to interpret the diet to suit your wants and needs then STOP.

There is only 4 weeks to go, trust me if you have failed to give this program your 100% effort you will regret it and kick yourself.  Come on step up to the plate, do what you set out to do!!

SHRINKERS	EMMA F	KATRINA	JO FAUX	JOANNE H	MARIA T	REINEKA
Loss Kg	400	800	700	0	1300	1100
% of Target	41%	78%	65%	0%	116%	75%
Points	1	1	1	0	2	1
FAT BLASTERS	Hilary	Georgie	Kirsty	Kylie	Lizzy	Cindy	Natalie	Edwina	Antonina	Anna
Loss Kg	100	-200	0	1000	0	400	200	600	500	0
% of Target	18%	-22%	0%	105%	0%	42%	33%	53%	54%	0%
Points	1	-3	0	2	0	1	1	1	1	0
SHRINKERS	6.0
FAT BLASTERS	4.0

Week 2 Results - Comme Ci Comme Ca!

This weeks biggest loser is Jo F - well done.  

Biggest Loser comment "Once I got my head around what I needed to do, I stopped finding excuses and started making choices - losing weight isn't easy, but neither is carrying around the excess weight"

"If hunger is not the problem, then eating is not the solution"

SHRINKERS	EMMA F	KATRINA	JO F	JOANNE H	MARIA T	REINEKA
Loss Kg	600	700	1000	0	800	0
% of Target	61%	68%	93%	0%	71%	0%
Points	1	1	2	0	1	0
FAT BLASTERS	Hilary	Georgie	Kirsty	Kylie	Lizzy	Cindy	Natalie	Edwina	Antonina	Anna
Loss Kg	600	1000	0	0	0	1800	500	1900	-1100	-300
% of Target	109%	111%	0%	0%	0%	189%	83%	169%	-119%	-32%
Points	2	2	0	0	0	2	0.5	2	-3	-3
SHRINKERS	5.0
FAT BLASTERS	2.5

 

Results - Week 1 - Fat Blasters Lose!!

SHRINKERS	EMMA F	KATRINA	JO FAUX	JOANNE H	MARIA T	REINEKA
Loss Kg	2.2	2.6	1.3	2.4	0.4	2.3
% of Target	223%	254%	121%	196%	36%	156%
Points	2	2	2	2	1	2
FAT BLASTERS	Hilary	Georgie	Kirsty	Kylie	Lizzy	Cindy	Natalie	Edwina	Antonina	Anna
Loss Kg	0.3	1.5	0.7	1.6	0.9	0.1	0.9	0	2.7	2.3
% of Target	55%	167%	85%	168%	63%	11%	150%	0%	292%	242%
Points	0.5	2	0.5	2	0.5	0.5	2	0	2	2
SHRINKERS	11
FAT BLASTERS	10

	Biggest Loser  = KATRINA  - Well done, you've worked hard.  Penalty for the Fat Blasters - 10 burpees every 10 minutes!!

Why the focus on protein?

Thermal Burn of food and Protein

Thermal Burn is the energy it takes for food to be digested. Nutrient-dense foods tend to be more complex. Take proteins, for instance. It takes more energy for your body to digest and use proteins than it does for simpler foods like sugars(bread, pasta, rice & Sugar). The thermic effect of protein is the highest of all foods.

After eating protein, your metabolic rate will increase by approximately 17 to 30 percent. In other words, if you eat 100 calories of protein,  approx 30 of those will be burned just digesting and using the protein. By comparison, the thermic effect of carbohydrates is typically around 10 percent, and fat is just 5 percent.

Proteins are primarily used as our bodies— building blocks. They are most abundant in animal products—lean meats, egg whites, and low-fat cottage cheese are great protein sources. (Protein is also found, to a lesser degree, in beans, nuts, and various grains for you vegetarians out there.) Proteins are found in every cell in our bodies. Our muscles, hair, skin, nails, hormones, and blood all contain protein. And protein is extremely important both to our overall immunity and health.

Protein is also an extremely important (but often overlooked) fat-loss nutrient. Why? Proteins (along with resistance exercise) actually help your body change shape by adding muscle and increasing your metabolism. Remember, the point isn’t just to lose weight. The point is to lose fat, and increase muscle.

"Now the point isn’t to eat a diet of all protein, not at all. Just do not to skip protein as part of each meal."

Research has proven that a diet rich in good quality protein results in greater weight loss and a greater ability to maintain a healthy weight through life.

With all is this in mind, heres a list of great high-protein foods. Please be sure to choose grass feed beef, cage-free chicken meat and eggs,  and other organic meats whenever possible to avoid hormones and other unnatural additives.

• Anchovies
• Bass
• Beef (extra-lean)
• Blueeyed cod 
• Cage Free Whole Eggs 
• Chicken breast 
• Clams
• Cod 
• Cornish hen 
• Cottage cheese 
• Crab 
• Flounder 
• Greek Yogurt 
• Grouper 
• Haddock 
• Halibut 
• Herring
• Lamb 
• Lobster
• Mackerel
• Mahimahi
• Mussels
• Oysters
• Perch
•  Pork (lean)
• Red snapper 
• Sablefish 
• Salmon 
• Sardines 
• Scallops
• Shrimp
• Sirloin (ground)
• SoleSteak (club, flank, round, sirloin, tenderloin, or T-bone filet; all fat trimmed)
• Swordfish
• Tofu
• Trout
• Tuna (water-packed)
• Turkey breast (lean ground or whole)
•  Venison
• Whitebait
• Wild salmon

Teams & Scoring

This years competition is rather different.  You are buddied up as follows:

SHRINKERS

Emma & Katrina

Joanna F & Joanna H

Reineka & Maria

FAT BLASTERS

Lizzy & Kirsty

Georgie & Kylie

Hilary & Cindy

Edwina & Natalie

Anna & Antonina

If you fail to meet your weekly target, your partner gets a penalty. 

The two teams are SHRINKERS Verses FAT BLASTERS.  Shrinkers you are targeted on your weekly weight loss.  Fat Blasters you are target on your weigh loss for the first 4 weeks and then maintaining within 500gs of target weight for the next 4 weeks.

Scoring is as follows

SHRINKERS

Weight Loss – 1 point

Weight above Target – 2 points

Weight Gain  - 3 points deducted

FAT BLASTERS

Weight Loss – ½  point

Weight above Target – 2point

Weight Gain  - 2 points deducted

Weight Maintained – 1 point (post 4 week fat blast)

Team with the highest points wins,  losing team get exercise penalty correlating to the winning teams score (12) i.e. 12 burpees every 12minutes of training.