StarlightSmiles Transformation Blog 2015

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StarlightSmiles
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#1
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#1
I can't believe it's already 2015!! Last year I started exercising more than I'd ever done in my life before but I lacked consistency. I'd flit from tai-chi to running to weight lifting to pole fitness.

This year I want to create a consistent routine and stick to it. :biggrin:

I aim to do a mixture of bodyweight fitness, postural exercises and cardio. I will also continue to go to weekly pole fitness and aerial hoop classes once I go back to university on the 10th.

I'm going to do my best and hopefully we can all help motivate each other to reach our goals!

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StarlightSmiles
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#2
02/01/15

Nutrition

Breakfast - Bowl of veggies and 2 hard boiled eggs
Lunch - 2 tuna mayo wholegrain baps and side salad
Mid Afternoon Snack - Protein Shake
Dinner - Roast Lamb Dinner and fresh pineapple for dessert
Evening Snack - Protein Shake

Exercise

C25K W6D1
Plan to do Bedtime Yoga youtube video

It was a good day but I felt very exhausted after my run. I'd been lazy and not done a C25K run in about a month though. I'd gotten to the end of week 7 and have now backtracked to Week 6. It's amazing how taking just a month off of cardio can really affect your endurance and ability to breathe when running.
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StarlightSmiles
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#3
03/01/15

Nutrition

Breakfast - Breakfast Oats with walnuts and sesame seeds
Lunch - Wholewheat pasta with sauce (containing tuna, onion, sweet potato, courgette)
Mid Afternoon Snack - Protein Shake, orange, apple
Dinner - Same as lunch and orange for dessert
Evening Snack - Protein Shake

Exercise

Upper-body FitnessBlender Workout
5.5km walk

I have tight hip muscles today but they were helped by stretching. I really enjoyed my walk this evening too. There was a bright full moon, no clouds and I could see all the stars. Bliss.
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FrozenSteph
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#4
(Original post by StarlightSmiles)
03/01/15

Nutrition

Breakfast - Breakfast Oats with walnuts and sesame seeds
Lunch - Wholewheat pasta with sauce (containing tuna, onion, sweet potato, courgette)
Mid Afternoon Snack - Protein Shake, orange, apple
Dinner - Same as lunch and orange for dessert
Evening Snack - Protein Shake

Exercise

Upper-body FitnessBlender Workout
5.5km walk

I have tight hip muscles today but they were helped by stretching. I really enjoyed my walk this evening too. There was a bright full moon, no clouds and I could see all the stars. Bliss.


If we enter this competition do we have to do the blog too? I'm a bit confused ^_^
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k9markiii
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(Original post by FrozenSteph)
If we enter this competition do we have to do the blog too? I'm a bit confused ^_^
You don't have to do the blog to enter the competition but it often helps keep you motivated and keeps a record to look back on in 12 weeks time.
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StarlightSmiles
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(Original post by FrozenSteph)
If we enter this competition do we have to do the blog too? I'm a bit confused ^_^
As k9markiii said you don't need to do one. I'm writing one because I know that I'm more likely to workout consistently if I have an obligation to write the day's outcome on a blog
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StarlightSmiles
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#7
04/01/15

Nutrition

Breakfast - 2 poached eggs and 2 slices of seeded loaf with butter
Lunch - salmon and roasted vegetables (sweet potato, onion, corgette, brussell sprouts) orange
Mid Afternoon Snack - Protein Shake
Dinner - My mum had a party so ate loads of (unhealthy) food.... sausage, quiche, coleslaw, potato salad, oranges, ice cream with cocoa powder, jam tart... yummy though.
Evening Snack - Protein Shake

Exercise

Yoga video - Day 1 of Yoga with Adriene 30 day challenge
3.5km walk with boyfriend to an old pub.. mainly up steep hills.

I've been having chronic back pain for over a month since having a fall in an aerial hoop class and am having an hour long massage tomorrow. Hoping that's going to offer some relief...
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StarlightSmiles
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I didn't manage to update the blog yesterday so here goes:

05/01/2015

Nutrition

Breakfast - Porridge oats with honey, walnuts and sesame seeds
Lunch - Tuna and cheese Panini with side salad
Snack - Banana
Dinner - Chilli Beef Ramen, Kimuchi

Exercise

Walked 5km over the day
Yoga Video - Day 2 of Yoga with Adriene 30 day challenge

I also had a deep tissue massage in the morning as I have alot of postural issues and very tight muscles. I had one last week which hurt so, so much. The pain this time was alot less so hopefully that indicates that my back muscles are a bit looser!

06/01/2015

Nutrition


Breakfast - Leftover Chilli Beef Ramen
Lunch - Beef Sandwich
Snack - 2 Apricots
Dinner - Bit of an odd mix as my mum cooked fishcakes for me which had actually gone off so were inedible... cabbage, cauliflower cheese, 4 jaffa cakes.
Snack - Protein Shake

Exercise

Walked 5km over the day
Yoga Video - Day 3 of Yoga with Adriene 30 day challenge

I'll probably try and eat something else as a substitute for the inedible fishcakes... probably a tin of tuna or something
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StarlightSmiles
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#9
07/01/15

Nutrition

Breakfast - Fruit smoothie (apricot, melon, blueberry, strawberry, protein shake)
Snack - apricot
Lunch - tuna and cheese toasties
Snack - shared tub of popcorn and a coke at cinema with boyfriend
Dinner - courgette with tomato

Exercise

Bodyweight workout
I had aimed to do a yoga video too but didn't manage to..


08/01/15

Nutrition

Breakfast - banana
Lunch - veg lasagne
Snack - white chocolate hot chocolate
Dinner - vast amounts of Chinese food

Exercise
6km walking
Day 4: Yoga with Adriene 30 day challenge
Day 5: yoga with Adriene 30 day challenge.

Yay I caught up on the yoga video I missed yesterday.


Plan for the 09/01
- Getting my final deep tissue massage to help with postural issues
- Day 6: Yoga with Adriene 30 day challenge
- Fitness Blender Video
- 9 minutes of plank and 90 press ups and 90 bodyweight squats over the course of the day.
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StarlightSmiles
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#10
09/01/15

Today was a bit of a rubbish day... I didn't get much exercise done and ate quite badly.

I had another massage though for posture.

Nutrition

Breakfast - Banana
Snack - 4 Bourbon biscuits
Lunch - Leftover Chinese food
Dinner - Smoked salmon fillet and friend sweet potato, onion and cabbage with Worcester sauce.

Exercise

I wanted to do another yoga video but didn't. I did 20 pressups and 2 minutes of plank.


10/01/15

Travelled back to university today. My back was already hurting from the massage but sitting in the car for 2 1/2 hours didn't really help.

Nutrition

Breakfast - porridge with honey, walnuts and sesame seeds
Lunch - Spaghetti Bolognaise and cup of coffee
Dinner - Whole Mackerel cooked with garlic, lemon and onion, sweet potato, spinach, strawberry yoghurt
Snack - Protein shake with wheatgrass powder and cherryactive juice.

Exercise
Day 6: Yoga with Adriene 30 day challenge
Day 7: yoga with Adriene 30 day challenge.

I also bought a foam roller and tennis ball and did some self-massage with those.

Aims for tomorrow:
15 minutes on the cross trainer
Day 8: Y
oga with Adriene 30 day challenge.
Pole fitness class if there's one on.
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StarlightSmiles
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#11
11/01/15

Nutrition

Breakfast:Banana, Porridge with Manuka Honey, Linseed and Sesame Seed
Snack: Protein shake with Wheatgrass and Maca powder
Lunch: Tin of tuna with cucumber, spinach, sweet potato and cranberry cheese
Snack: Banana, orange
Dinner: 3 Cheddar and onion pork sausages (drool), Broccoli, Sweet Potato, Spinach and Carrot with spring onion, ginger, fresh chilli and garlic, strawberry yoghurt
Snack: Protein shake with Wheatgrass powder and cherryactive juice

Exercise
Morning workout in gym:
10 mins on crosstrainer (1.65km)
20 x 4kg (each arm) dumbbell lunge
10x 4kg (each arm) dumbbell squat
20 x 5kg (each arm) dumbbell lunge
10 x 5kg (each arm) dumbbell squat

1 hour pole fitness class
1 hour aerial hoop class
3km walk to class and back

I hope to do Day 8: Yoga with Adriene 30 day challenge this evening.

I can feel the soreness in my abs already so am dreading tomorrow
Also made enough food to cover lunch tomorrow. Horray!
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StarlightSmiles
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I still had bad DOMS today (especially in muscle in armpit/arm - what muscle is that) so I didn't do much today. Also was hard at work studying.

I was going to go to a pole fitness class but ended up studying for longer instead. I've got my aerial hoop class tomorrow though and hopefully the DOMS will have gone by then

12/01/15


Nutrition

Breakfast - Porridge with Manuka Honey, Linseed and Sesame Seed
Snack: Protein shake with Wheatgrass and Maca powder
Lunch - 3 Cheddar and onion pork sausages (drool), Broccoli, Sweet Potato, Spinach and Carrot with spring onion, ginger, fresh chilli and garlic (leftovers)
Snack - 1 whole melon, strawberry yogurt
Dinner - tuna, spinach, spring onion and cranberry cheese salad, lentil, tomato and bazil soup
Snack: Protein shake with Wheatgrass powder and cherryactive juice

Exercise
6km walking
Day 9: Yoga with Adriene 30 day challenge


13/01/15

Nutrition

Breakfast - Porridge with Manuka Honey, Linseed and Sesame Seed
Snack: Protein shake with Wheatgrass and Maca powder
Lunch - spinach, spring onion and cranberry cheese salad, strawberry yogurt
Dinner - Whole wheat spaghetti with lamb mince bolognaise (lamb mince, courgette, carrot, mushroom, onion, garlic, chilli, tin of chopped tomatoes, tomato and herb pasta sauce) cheddar cheese, orange

Exercise
Day 10: Yoga with Adriene 30 day challenge
Lots of stretching
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StarlightSmiles
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#13
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#13
I bought some new batman leggings for hoop class today

Also, I have a knot around my left shoulder blade, I've tried using the spikey massage ball and a foam roller but can't get to it. Any ideas?

14/01/15


Nutrition


Breakfast - Porridge with Cocoa powder, maca powder, Linseed and Sesame Seed
Lunch - Spinach, tin of tuna, spring onion, cranberry cheese
Dinner - Whole wheat spaghetti with lamb mince bolognaise (lamb mince, courgette, carrot, mushroom, onion, garlic, chilli, tin of chopped tomatoes, tomato and herb pasta sauce) cheddar cheese [Leftovers]
Snack: Protein shake with Wheatgrass powder and cherryactive juice

Exercise


1 hour aerial hoop class
3km walk to class and back
Day 11: Yoga with Adriene 30 day challenge


Aims for tomorrow
Legs workout - dumbbell squats, dumbbell lunges, gobbet squats, glute bridges
Day 12: Yoga with Adriene 30 day challenge
5 x 60s plank
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StarlightSmiles
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#14
15/01/15

Nutrition

Breakfast - Banana, 2 kiwis
Snack: Protein shake with Wheatgrass and Maca powder
Lunch - Sweet potato jacket, broccoli and leftover lamb mince again
Snack - 1/2 melon, san pellagrino orange drink
Dinner - wholewheat spaghetti, cheese, leftover lamb mince.
Snack: 2 squares 85% dark chocolate

Exercise
7km walking
Went with a girl from aerial hoop class to the park to practice pullups and hoop mounts.
Day 12: Yoga with Adriene 30 day challenge
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StarlightSmiles
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#15
16/01/15

Nutrition

Breakfast - Porridge with maca powder, sesame seeds, linseed and manuka honey
Snack: Banana, a few squares of dark chocolate
Lunch - Sweet potato jacket, carrot, courgette, pepper and cheese
Dinner - Sweet potato, tin of sweetcorn, tin of tuna, strawberry yogurt
Snack: mug of hot chocolate (I know I shouldn't have.. so much sugar!) half a melon, 2 kiwis, protein shake with Wheatgrass powder and cherryactive juice

Exercise
Yoga with Adriene 10 minute sun salutation video
Fitness Blender HIIT Pilates Workout - 35 Minute Pilates and HIIT Cardio Blend (35 minutes)
Day 13: Yoga with Adriene 30 day challenge

I've still got a painful knot in my shoulder and it keeps tingling so must be restricting a nerve too so I must do a little bit of foam rolling before bed. I have a yoga for hoop and pole class tomorrow and I'm really excited.
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StarlightSmiles
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#16
17/01/15

Nutrition

Breakfast – 2 kiwis
Lunch – Went out for food – Prawn Pad Thai
Dinner – Sweet potato, spinach, carrot and mackerel
I’m sure I snacked too but I can’t remember on what.

Exercise

Day 14: Yoga with Adriene 30 day challenge
1 hour Vinyasa Flow Yoga Class
3km walking


18/01/15

Nutrition

Breakfast – 2 Scrambled eggs with spring onion
Snack - Banana
Lunch – Sweet potato, broccoli and mackerel
Snack – 2 Nectarines, Natural yoghurt
Dinner – Roast Beef dinner
Snack – Protein shake with wheatgrass powder and cherryactive juice
I’m sure I snacked too but I can’t remember on what.

Exercise

1 hour Aerial Hoop Class
1 hour Pole Fitness Class
1 hour Conditioning Class
1 Hour Stretching Class
6km walking
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StarlightSmiles
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19/01/15

Nutrition

Breakfast – Scrambled egg with ham and spring onion
Snack – Protein shake with maca powder, wheatgrass powder, yoghurt and kiwis.
Lunch – Vegetable Chilli (Sweet potato, pepper, onion, spring onion, garlic, coriander, kidney beans, tinned tomatoes, fresh chilli and spices) and rice
Snack, orange, nectarine, rhubarb yoghurt
Dinner – 3 sausage sandwiches

Exercise

1km walking
Nothing else

20/01/15

Nutrition

Breakfast – Protein shake with maca powder, wheatgrass powder, yoghurt and kiwis.
Snack - nectarine
Lunch – Wholewheat spaghetti with ham, tomato and basil sauce and cheese
Snack – ½ scone with jam and cream, gingerbread latte with whipped cream and cinnamon
Dinner – Vegetable chilli and rice, rhubarb yoghurt

Exercise

1 hour Aerial Hoop Class
5km walking
Day 15: Yoga with Adriene 30 day challenge
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StarlightSmiles
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21/01/15

Nutrition

Breakfast – Banana
Lunch – Tuna sandwiches with spinach and broccoli
Snack – Pack of yoyo fruit rollups (delicious snack), 1 small lindt chocolate bear, Gingerbread Latte, 1 welshcake, 1 slice of walnut cake, 1 taster pack of tuna sushi, ½ pack of grapes
Dinner – Vegetable chilli and rice

Exercise

1 hour iceskating (I didn’t fall!)
3km walking
Day 16: Yoga with Adriene 30 day challenge
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StarlightSmiles
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#19
22/01/15

Nutrition

Breakfast –Leftover vegetable chilli and rice
Snack – Orange
Lunch – Ravioli with bolognaise sauce, rocket salad, orange juice
Snack - gingerbread latte with whipped cream and cinnamon
Dinner – Sweet potato jacket with ham, cheese, carrot and watercress, sticky toffee pudding with custard

Exercise

1km walking
Day 17: Yoga with Adriene 30 day challenge

23/01/15

Nutrition

Breakfast – Cheerios with milk
Lunch – Salmon sushi with sweet potato mash and watercress
Snack – latte
Dinner – Lamb chilli con carne with rice and sour cream

Exercise

1km walking
Day 18: Yoga with Adriene 30 day challenge

24/01/15

Nutrition

Breakfast – Protein shake with maca powder, wheatgrass powder, yoghurt, nectarine and kiwis, cheerios with milk

Lunch – Lamb chilli con carne with rice and sour cream
Snack – Honeyed walnuts
Dinner – Kimchi and Edamame salad, miso soup, banana

Exercise

6km walking
1 hour Vinyasa Flow Yoga Class
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StarlightSmiles
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I forgot to put that I did an hour in the gym yesterday, but that was mainly stretching.

25/01/15

Nutrition

Breakfast – Mexican Breakfast Burrito
Lunch – Sweet Potato Jacket and Lamb chilli con carne
Snack – 2 pints of milk
Dinner – Kimuchi and Edamame Salad, banana


Lunch caused me to get bad acid reflux and bloat to the point where I looked about 5 months pregnant (much to the amusement of my pole instructor) My tummy was really painful too. I ate the chilli con carne yesterday and that was fine (bit of bloating though) so not sure what caused the symptoms today.

Exercise

6km walking
1 hour Aerial Hoop Class (I did my first pullup!)
1 hour Pole Class
1 hour Conditioning Class
1 hour Stretching Class
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