Kevin and I took the camera out to share our walk with everyone.

Click on the image to see the full set.

If you have a beautiful walk you do, how about sharing it on your blog. Leave me a note

The new beginings: As of tomorrow I start a 6 month course studying Commercial Cookery at TAFE. I’m very excited about this but more than a little nervous. I’ll be the mature age student who’s vowed to pay attention. I remember how annoying this was when I was a snotty 18 year old fresh out of high school. I guess I’d better not be too annoying as everyone will have knives, and I’m in the South so they know how to use them. I’m hoping to gain vaulable knowledge on the commercial aspects of running a food business and then in the second half of the year you’ll see me hopefully launch my own food service. Exciting!

As for training, I’m taking the rest of the week off. I’ve been training pretty hard for a while now and have a few injuries and niggling things that need attending to.  Then I’m gonna start from the ground up and really get things rolling.

So many girls seem to write about their DOMS with such heroic glory. I can’t think of anything less fun. Thankfully I don’t get DOMS. My lats were a tiny bit sore last night after doing my first full workout of unassisted chinups. I can feel them when I reach up to stretch but I can move my arms. I did get DOMS about 3 weeks ago, the day after a training session without my BCAA/EAA supplements.

Here’s a few reason’s why you might want to try BCAA’s

• BCAA promote protein synthesis in muscle.

• BCAA taken during training have been shown to increase both growth hormone and insulin, thus increasing anabolism and anti-catabolism.

• BCAA, unlike other amino acids, are used to provide energy.

• A 1992 Italian study showed that BCAA taken prior to a workout not only prevented a decrease in post-workout Testosterone levels, but caused it to increase.

• BCAA have been shown to decrease post-workout soreness.

• BCAA, according to a 1997 Italian study published in Medicina Dello Sport, when taken 30 minutes before and 30 minutes after a workout, were shown to increase lean body mass and improve strength in the bench press and squat.

• BCAA have been shown to increase exercise endurance, especially exercise conducted in high temperatures.

• As little as 4 grams of BCAA can kick start the body from a catabolic state to an anabolic state.

What all of this means is that your body repairs faster. Faster repair means less soreness and as your muscles repair, they grow.

Flavoured BCAA powders are tasty too. I have been using Scivation Xtend for about 2 years now. I love the lemonade flavour. Others swear by apple and grape. Recently I decided to give local crowd Next Generation a go with their product ‘refuel’. I’ve got the lemon-lime flavour. It’s not as sweet as Xtend but tastes like Bickfords lime cordial so I can’t complain.

Feeling sore, why not try a BCAA formula.

It’s been a pretty unsettled week for me. Stephen went away to Melbourne on Wednesday morning and I had my Dad for dinner in the evening. We had the most yummy Thai salad, which I will share soon.

He brought bad news, that his Mum had been taken to hospital after her cancer had taken a turn for the worst. He was heading out to see her on Friday and to share her 90th birthday. It turned into a late night so I slept in Thursday morning because I didn’t have to rush home from work to spend time with Stephen. However, shortly after I got to work Dad rang with the bad news that Mim (his Mum) had passed away. She was an amazing woman. One of the first female pilots in the US. A high-school science teacher, who inspired thousands of kids. She was always full of energy. She was still flying planes and going to the gym 4 times a week this time last year. Her sense of humour has spread right through all our family and it’s so obvious we are related when we get together. The last 6 months would have been very tough for her as she always wanted to be doing things and meeting with people and her body wasn’t able. I am happy that her suffering is over and that she can now find a new body to have adventures in. I feel compassion for the people who where closest to her; my Dad, uncle and aunt and her amazing sister, Catherine who’s hearts are very much broken right now.

Much to my disappointment (and I’m sure Mim’s) I dropped the ball a bit for the rest of the week. Partaking in morning tea on Thursday morning, and a big meal out with my dad Thursday night. Followed by a few not to great meals out while I’m here in Melbourne. I am however proud to say I made all my trianing sessions. Squeezing in Thursday night in the last 30 mins before the gym closed. All my sadness made me strong and I did 3 sets of unassisted NG chins. Friday’s training was a bit of a comedown. My mind wasn’t on it and I was weak as a kitten. Flattened from the sad news, preparing for an important meeting and packing to travel. Saturday I ran stairs at our accommodation. 

Last night I had an idea I was going to hunt out chilli mud crab for dinner. It ended up being a bit of a Szechuan feast. This morning I woke and decided it was time to refocus and remember my goals. Look out world here I come.

30 rounds for time (29.30)

I’ve had a mad crazy day of appointments, catching up with people and digging holes in the rain in the middle-of-nowhere and was seriously talking myself out of my EEW. So I grabbed 30 5c peices and made a pile on my desk, cranked my iTunes and banged this out. I have to use the coins as markers or I forget to count or start internal negotiations. Before my workout I was ready for a nap. Now, I feel PUMPED.

Steph, this one’s for you. I don’t know if JD’s still got you doing HIIT but this one’s a kicker. Great for us girls who aren’t so cardio fit, or have cardio ADD.

200m ‘sprint’
5 burpies (the proper, with pushup kind)
5 squat (BW)
As many rounds as possible in 20 minutes

This week’s effort: 9

We also worked on muscle-ups, turkish getups and windmills. Ab DOMS?

I’m aiming to make the Wednesday night 6.15 class if any locals want to join me

This time it’s a 20/10 sec split
20 10 intervals (mp3 592Kb)

In other exciting news I’m starting the PN lean eating program. This should totally nail my Level 2 goals.