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StarlightSmiles Transformation Blog 2015 watch

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    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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    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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    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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    (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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    (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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    (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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    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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    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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    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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    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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    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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    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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    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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    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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    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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    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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    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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    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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    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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    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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