CrossFit and Clean Eating and seeing results...

So this post is a mix of crossfit, clean eating and why the scales lie...

CrossFit

So I have been doing crossfit now for 5 months, and clean eating for 5 weeks. I'm feeling the fittest, strongest and healthiest I have ever!

Through CrossFit I've learnt about lifting olympic weights, mobility exercises and using your own body weight to perform exercises (gymnastic style). The best thing about CrossFit is it's totally 'scalable' - even when you start you can reduce the weights you use, reps, or time you have to workout. Over the past 5 weeks I've learnt to not only do a single strict pullup (and now do around 3-4 in a row), and learnt how to do kipping pull-ups and got ripped callus's to prove it!

Learning proper weight lifting form has been one of the best things I've learnt, how to look after my muscles (especially my back), and learn how to target and use the muscles I'm meant to be when doing a workout.

This workout below is an awesome testament to progression over time. The 'WOD' was Angie (100 pullups, 100 push-ups, 100 sit-ups, 100 squats) one of my first workouts (actually the first) after my intro week...

My initial result on the 11th February was 28.45 minutes (using a red band for my pullups and doing push-ups on my knees).

My result on the 4th June  was 21.27 minutes (beating my last time by 7.25minutes) and did pullups using an orange band and push-ups on my feet!

 

Not only has CrossFit taught me about my body and just how strong it can be when it needs to be - but  I've learnt about the importance of eating clean.

Clean Eating

That is eating foods as close as they can be to their natural state - fresh vegetables, limited amounts of fresh fruit, lean meat, protein, NO sugar, less fat - and that's basically it. It's eating simply, eating fresh without the additives and complications. 

In the five weeks eating cleaner, I've lost 5.5cms off my whole body and lost 600grams. My skin feels clearer, I'm less bloated and feeling so 'clean' on the inside!

Why the scales lie

A few of my friends have been doing Michelle Bridges 12 Week Body Challenge, and loosing impressive amounts of weight and cm's off their bodies! 

I am so proud of them (one of them being my amazing friend Skye), and all that they have acheived and how amazing they look and their attitude towards fitness and eating healthier... But lately as the weeks had been going by, even though I was feeling better, and my clothes fitting better - the scales hadn't moved and I was starting to feel a little miffed. Why wasn't I loosing weight damn it!?

So a body composition booking came up at a local gym and booked in immediately. The last time I had my body fat calculated was in November last year. I got it done again last night, and was completely gobsmacked at my results....

I could not believe it... In approximately 7 months these were the changes:

• 500grams lost.
• A loss of 5.6kg of fat (taking me to a total of 8.5kg fat). 
• Loosing 9.71% of my body fat (taking my total body fat percentage to 15.3%).
• A gain of 4.25kg of muscle (taking me to a total of 26.3kg of muscle).

Thanks to Amanda over at Amanda's Daily Dose of Fitness, and Kelly at Crossfit Darwin I've achieved amazing results and now am seriously thinking of entering a body sculpting/fitness comp!

 Q How do you measure your results? What goals do you have for yourself? Have you had any achievements lately (big or small)?

Monthly Instagram: April

So I've been keeping up with Chantelle's daily instagram challenge - and using the photos for good. I might as well record them in my scrapbook for the year and have them somewhere i can actually see.

Side note: And for others to view! When my parents were visiting the other week I showed my Mum and she was facinated at all the little pictures - and what the photo meant, and how i'd interpreted the challenge. She then said to me, "How do I do this?" But being a not so technologically savvy mum, it was a bit too hard! :(

So for April, I printed off my photo and scrapped away....

Monthly instagram recaps | This is a *monthly* project I complete using daily instagram photos from the month just gone by. View February's here, and March's here.

Q What do you do with your instagram photos? Do you leave them on your phone, print them, or scrapbook them like I do?

I have a weak glutes and I cannot lie...

Over the past few years since I've been running, on and off I've had calf/shin pain. I've always thought it was my runners, my technique or form or overuse that was causing the tightness and pain.

But.... (haha)... according to an amazing physiotherapist...it turns out my my calves and hamstrings and quads are super strong... my glutes are not so strong.

I went to an amazing Physio on Tuesday night and it was the most amazing physio appointment I've ever had. He chatted for the most of it, looked at my range of motion by getting me to walk, hop etc. and showed me a bunch of exercises to increase my glute strength.

 

I walked out of the appointment after 1 1/2 hours with the information and knowledge to hopefully be a better runner. He basically told me that if your glutes (or hamstrings) are weak, your calves try to make up for that weakness (meaning the muscle gets overused)... and make calf tightness worse!

Then I went and googled away to see what other information I could find...


Aparently a lot of runners have weak glutes and the best way to fix it is through exercises and stretches to stretch and strengthen the muscles in the hip/glutes and a temporary reduction in mileage and intensity of running fixes it!

Basically when you run, the glutes are one of the most important set of muscles. The two of them (medius and minimus) work to keep your pelvis level and upright while your legs swing forward.

Which is what one of my issues is. The physio tested my first hopping on the spot - and noticed when I jump high I am quite unbalanced and wobbly. This means that I'm not activating my glutes, and they are weak.

He has got me doing glute bridges, and my left leg is much worse than my right, and when I do the exercises my right pelvis drops noticeably.

The last few nights I completed a bunch of the movements and will do so. I feel so happy that while I still have a bit of calf/shin pain, I know that if I continue to do these exercises this pain should go away.  

Q Have you ever had to go to a physio for running pain/gym induced pain? Have you ever had to strengthen weak muscles?

Review: Territory Wildlife Park

So a few weeks back when Mum and Dad were visiting, we went to visit the Territory Wildlife Park. 

Brad and I, as we're now official 'territorians' with a NT license and everything pay for a ticket - and can reuse it for the remainder of the year - how cool!?

The park itself is located about a 45 minute drive from Darwin and is located at Berry Springs. The park is quite large, and there are walking tracks through different vegetations (wetlands walk, paperbark walk, Woodland walk) as well as a 'train' to get around too (great for families).

A female wedge-tail eagle at the Birds of Prey exhibit.

 
There are daily 'shows' such as Birds of Prey (a favourite), feeding a a billabong, a 'sandbar experience' - feeding HUGE stingrays and more.


Along with this there are several exhibits that you can walk though self guided. There's an aquarium, a nocturnal house, a dingo exhibit, a walk through aviary and more.

My parents and I.

It's a great educational experience for kids, and I'd definitely go back as they were undergoing several renovations while we were there!

A Goanna eating a bird he just caught, and a huge pelican in the background!

Now that the renovations are complete - now is the perfect time to visit!

I just registered for my first 21.1km

Yes you read that right! Last year one of my yearly goals was to complete a half marathon - and was on my way there, and to run it well. But I got a stress fracture in my ankle and couldn't complete it!

So I made it may aim to run a half marathon this year, even though I knew the most like option would be the ABC Darwin Half Marathon in July...

Before I knew it, it was May, then June and I'd run the 'lead up fun run' - NT City 2 Surf... and then I found the registration for the half. "Bugger it" - I'm doing it - and signed up with 5 1/2 weeks to go!

So with 5 weeks to go, after a trip to the physio to prepare (post to come on this) I have a rough action plan to go to CrossFit three times a week and go on one long run a week and one short (5-7km) at a bit faster pace. I think between crossfit, and the running I'll be fine. I have no worries that I'm not fit enough, it'll just be getting my legs ready for the distance.

I've purchased some calf compression tights, and will buy some gu gels etc for the longer runs and have written out a workout plan for the next 5 weeks! Wish me luck! :/

Q Have you run a half marathon? Do you have any tips on combining cross training/weights with running training? Are you preparing to run a half marathon?

Mataranka, Rainbow Springs Thermal Pool & Bitter Springs: Review

Whilst Mum and Dad were in town, we thought it was a great opportunity to explore a bit of the Northern Territory further south. Brad's parents had been to Mataranka and the Rainbow Springs Thermal Pool before and highly recommended it.

We booked a night at the Mataranka homestead, packed our bags for the night and some snacks for the 400km drive and took off. We stopped in Adelaide River for ice cream, and Katherine for lunch and got to Mataranka Homestead by mid afternoon. 

The Mataranka Homestead itself is the site where "We of the Never Never" (a film), where a replica of the original homestead stands. Today there's motel rooms, a pub and a camp site too!

We changed into our bathers and took a quick walk down to the Thermal Pool. The water was so blue and amazing - and warm like a bath! :)

It was great! We stayed in there for an hour or so, and then changed and had some beers at the pub there. We also had an evening meal while listening to some entertainment from a local singer that wasn't too bad at all!

The next morning, we got up, had breakfast and after checking out the homestead, we drove about 10-15minutes down the road to the amazing Bitter Springs.

I'll let the pictures do the talking!

This place was breathtaking! These thermal springs were like a flowing creek and we easily spent an hour in there! It was so much fun!

What I loved: The natural feel of Bitter Springs, with lush overgrown flora on the banks of the springs/creek, and

What I didn't like: The commercialism of the 'Rainbow

Where we stayed: We stayed for one night ($89) at Mataranka Homestead in a motel room. There are sites for camping, a bar and pub to have a beer and meal (breakfast, lunch and dinner are available). The homestead sits on the edge of the Elsey National Park, and a short few minute walk to the Mataranka Hot Springs, and is situated 7km out of Mataranka. 

I'm definitely heading back there!!

currently: mid june

13.06.2012

excited about planning a holiday to Indonesia (we fly into Bali...for two weeks. any ideas?)

loving my family

realising that i don't have enough time to scrapbook, or travel or blog.... arggh!

drinking more soda water+lime wedges. Delish!

enjoying living in Darwin. The weather is absolutely perfect right now. I love it!

attempting to spend less time on the computer and social media at night - especially after 9pm. It's time to connect to the real world.

experimenting with eating less sugar and feeling better for it.

feeling proud and stronger thanks to crossfit.

recently....

Top L: Sunset dinner at "La Beach", Top R: Beer & a pub meal at Mataranka Homestead pub.

Bottom L: Driving along the Stuart Highway - the quentessential outback roadtrip photo (we travelled 800km + in 2 days), Bottom R: a palm tree in the mall in Darwin.

I may not have been blogging here as much, but I have a fair enough reason! My parents have been staying with Brad and I for 2 1/2 weeks, and it's been great! We've loved showing them around Darwin (and surrounds), going out for dinner, cooking at home and catching up!

We've visited some pretty amazing places, and they'll definitely be reviews on them coming soon!

Some highlights from the past week or so include:

*Having girly catch up chats with mum (including engagement ring window-shopping!) and being spoilt with new clothes!

*Going to see "Prometheus" - the sci-fi movie that's out at the moment and surprisingly ok.

*Visiting Mataranka Hot Springs & Bitter Springs

*Cooking dinner at home, and eating as a family at the dining room table.

*Watching "Hall Pass" - laughs for everyone!
*Enjoying a beer... simple as that!

*Going out for a fancy dinner

*Eating dutch pancakes and watching the sunset at Mindil Beach Markets.

Q What kind of memorable moments have you had lately?

NT City 2 Surf 2012: 12.7km fun run recap

Just this Sunday gone, I ran in the NT City 2 Surf - 12.7km fun run. I previously talked about training - which didn't quite happen to plan...

Instead of this, running 10 training runs....

It looked like this, only running  training runs - with the blue ones being training runs (six, including a run at crossfit), then the fun run being the last one.

So the night before the run, I went out for dinner with my parents (who are visiting at the moment), and had a huge seafood platter then trampoline icecream... great 'carb loading'! haha - not that you need to for a 12km run...

I got up an hour before the run. Had a coffee, 1/2 an english muffin with honey on top and got dressed. Brad dropped me off (it's only about a 10minute drive). I got there, went to the toilet and stretched and then the gun went off!

I felt pretty good for the majority of the run, even though there was a slight hill at the start. I was wondering if I was going to get any calf/shin pain as I had had some 2 weeks in the lead up. I got my chiropractor to tape my shins, and much to my pleasure I didn't get any 'out of the ordinary' pain during (or after) the run!

By the time I'd run 6km and I was still feeling pretty good (considering my longest training runs were a smidge over 7km!) I'd reached the turn around point and was feeling pretty good, my playlist I made was fantastic and kept me motivated. My garmin kept me in check, I started of pretty fast (for what I have been running) and slowed down.

I hadn't run the course before, so wasn't sure how hilly it was (even though I'd checked in on map my run). I also didn't want burn myself out too early, as I've predominantly been doing crossfit I didn't want to risk ending up with any injuries or have to walk the last few km!

With the last 5 or so kilometers to go I was feeling pretty good and was running next to the same girl for a while. We even had a chat to motivate each other along. I also caught up to one of the guys from crossfit, and had a chat to him too. I ended up overtaking him when we reached the 11.5km mark (i'm guessing), just after a steep hill.

I ran fast down the hill, around a few bends and then the finish line was in sight. With the last few bends complete, I sighted my Dad (who was taking some photos), and that spurring me on sprinted for the finish line.

The girl who I had been talking to earlier was just up ahead of me, and I wanted to catch up. I sprinted with all my might, I almost felt like I was flying and crossed the finish line (just behind her) ;)

And here's the Darwin CrossFit crew after the run!

Results:
I crossed the finish line at 1 hour 09 mins 44 seconds. My aim was around 1hour15 based on recent runs. So I was super happy!


There was a total of 403 runners who completed the 12.7km fun run.

There were 178 women running, and I came 57th.

In my age group 22-35 I came 33rd out of 102! I really did surprise myself!

Review:

The fun run itself, as it was fairly small, was pretty well organised. Race kit (bib, safety pins, run information) could be picked up a few days leading up to the run from Amart All Sports, or picked up on the day.

Given that I've predominantly only completed crossFit training in the lead up. I was pretty impressed with my result.

May Goals reviewed & Goals for June

goal setting is one of my favourite things to do, along with writing to-do lists. They keep me motivated, to try harder to do things I sometimes "can't" find the time to do and make me try new things, stay accountable, get jobs done and get out there!

My goals for May were mixed. Let's have a look at what got done!

 I didn't quite get my 30km in running, I did reach 25km though! :( So close! My shins started hurting, and ended up getting them taped last week at the chiropractor - a bit of shin splint/calf pain issues - but they're heaps better now! (Even after I ran the NT City 2 Surf 12.7km yesterday - review to come tomorrow)

Brad and I used a Living Social voucher for The Rock, Darwin's only rock climbing gym. I figured out, I still am afraid of heights! haha!

I got Amanda from "Me Vs the Bulge" to write me up a personalised clean eating program, which I started two week's ago. It's working great, I'm feeling musclier and craving sugar so much less!

As for the craftyness, I only completed my March project life page (1/2 counts right?) ;)

I definitely celebrated my birthday in style, and smiled a lot more. I ate at "La Beach" and another buffet type restuarant (not worth blogging about) with my parents (while they're visiting) just last week.

As for exploring Darwin. I definitely saw some touristy sights thanks to some visitors: Berry Springs Nature Park, Wagait Beach/Mandorah and Darwin Military Museum.

-------------

Now for June.... Just a few simple goals to keep me busy!

Q What about you - do you keep monthly goals? What were your highlights from May?