Go Big or Go Home

Well done ladies, its been a tough week, but we've survived it. You all brought your A game this week, and whilst it was tough you can all look back and breath a sigh of relief that its finished and you survived it........til Monday. This mornings run was as usual beautiful, tiring but above all fun.  Sprinting around the South Head;who knew there were so many different routes to run 470m.  The team work, comradeship and banter that goes on between you all is hilarious and brings a 'ickle tear to my eye.  Women pulling together, supporting one another, getting fit and being alround good mates to one another all in the beautiful backdrop of Sydney Harbour.

First Week is always the toughest!

The first two weeks of training is always tough, you must dig deep and get over any preconceived ideas about getting fit...its hard and its meant to be tough.  Toughen up! the easy peasy gentle training just doesn't get the results that we want. 

We are trying to get fit and lose weight in 8 weeks, the perfect amount of time to focus and make changes.  If you give yourself too long to loose weight and get fit, it won't happen, you'll procrastinate - short hard timeframes are the only motivator. FACT!

This program works, but you have to bring some determination and gumption, I don't expect you to be elite athletes, BUT I do expect alot of effort, so if you think you can cruise through the training sessions you're wrong - because cruising does not work and that's not what I prescribe.

So don't give up, it doesn't get any hard than this.....it just gets easier.  You are going to feel so good at the end of the program. 

Somethings coming, something good!- Your best bikini body!

Shrink starts Monday 10th October......yeah baby!  

Dear Shrinkers SHRINK starts on Monday 10th October.

 The eating plan has two distinct patterns, zero carb and Shrink. 
Zero carbs consists of no carbohydrates(bread, pasta, cereal,rice, fruit, sugar,potatoes etc) which means eating protein(lean meats, eggs, and fish) with salad leaves, cucumber, celery, onion, tomatoes and mushrooms. No dairy. Handful of nuts.
Eg:  Breakfast- omelette with onion mushrooms and spinach.
Snack- chicken strips
Lunch- Steak and salad.
Snack- cucumber with wasabi & smoked salmon
Dinner- Barramundi with ginger and salad

Shrink consists of plain old healthily eating, high protein, no carbs after 1pm , no sugar, low fat.
E.g. Breakfast- cereal with skim milk
Snack- fruit salad low fat yoghurt
Lunch- Cambodian chicken salad.
Snack- crudités & tuna dip 
Dinner- Oven baked salmon with ratatouille.

With both eating patterns it's is essential that you are organised and know what you're going to eat. This diet plan works if you follow it properly which means no interpretation or swapping eating days.

Don't cheat, it's just not worth it and it will hinder your results. 

Don't enter this program unless you are committed. Your want and desire to achieve your goal will be the one thing that keeps you on track.  It will mean putting aside your treat food for a few weeks, but you cannot expect to lose fat if you are still shovelling junk down your neck.  
Challenge yourself to be healthy, you don't need the junk, yeah it tastes good, but it isn't going out of production and your body doesn't need it. So just take each week at a time, keep your mind focused on the fat bits you want to get rid of.  
Visualise your excess fat as packets of butter, every exercise session you do and healthy eating choice you make is putting a packet of butter in the bin. Every exercise session you miss, bad food choice you make is adding to the pile. The pile will not go away without some action from you.  The fat didn't get there on it's own, you put it there and only you can remove it.    

You will be expected to lose weight each week, two strikes(non-weight loss) and your off the program.

You will be paired up with another Shrinker. The biggest loser pair will be determined each week.

You will be given a personal weight loss goal every fortnight. 

As from Monday your fat belongs to me and I want it! Please ensure you weigh in Monday 10th or Tuesday 11th, at that point you will receive your pack.

 Only 8 weeks until your best bikini body-YIPPEE! 

"It always seems impossible until it's done" Nelson Mandela

See you Monday,
Em

Early Risers caught the first sign of summer

Whilst heaving oxygen into our lungs during the 10 x 100m all out sprints this morning at 5.50am we saw the sun rise and bask us in its glorious warmth; it really felt like summer was on its way.  So get out of bed and enjoy the sunrise with us.

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%