Feeling good!

Have been feeling great these last few days - I hesitate to say it because then something usually happens and I fall in a heap. But I need to track how I'm feeling so need to write it down :) Energy has been great, apart from the day I had with 4 hours sleep which messed with me, I have been feeling like I could conquer anything :)

Going to go for a run/walk later - it's beautiful outside - had appointments this morning so was not able to get to the gym for before brekky cardio. Trained last night - long, hard session. Shoulders, chest, hammies and tris. I was not as strong on my shoulder press behind the neck as I was the week before - I think because this was the 2nd day in a row with shoulders - generally better if I have that day off in between but with 2 on, 1 off it doesn't always work that way. I did lift 2 sets of 5 at 85lb for bench press which bettered my last week's effort. And no spot either. Did a bit better this week on Seated DB Press though so not a complete loss for shoulders.

1. 1/2 cup low fat ricotta, few cashews, 1/3 cup rice flakes, 3 chunks frozen banana, coffee with 2tsp cream and stevia
*I know I was only going to have dairy every 4 days but I was running late for appointments and needed something in a hurry. That and basically I wanted to eat dairy :) Felt great all morning - had to get my nails done, which I loathe. Last time I went I remember I could barely stay awake, my eyes were all puffy and I felt like crap. I felt fine and looked normal this morning!
2. 1/2 cup cottage cheese, few cashews, 1/3 cup brown rice, 3 chunks banana, veggies - carrot, broccoli, sugar snap peas. Decaf with 2tsp cream and stevia.

Tonight we have a function to attend. I may have a glass of wine, but I may not either. See what I feel like at the time. I won't be eating anything. It's for supper. Next weekend we are off to Adelaide again, I'm going to see a thyroid specialist.

I also ordered some supplements that my US doc previously recommended - I didn't get them at the time as I thought it was just way too expensive. It still is, but I am wanting to do as much as I can, especially now my diet is much much 'cleaner'. My liver test showed I was low in glutathione which I believe is a powerful antioxidant - the supplements I am getting have this ingredient, and bee pollen, among lots of other things. For 2 months supply it has cost me over $400 AUD. That's just the liver ones! Then there are all the adrenal function ones. However, I do feel as though everything I am doing is working.

Anyway, I have worked out my next year's plan as far as my health, business and competing go. Will fill you in later!

My email is still down, I am in the midst of changing web hosting companies in the hope that I can avoid all these issues in the future. So, bear with me please!

Michelle P, if you are reading, a public THANK YOU so much for the book you sent me. Was such a lovely surprise. :)

Day 2

Did a short interval cardio session this morning before I ate.


1. 1/3 cup rice flakes, 2 slices frozen banana, 2 pecans, rice milk, 2 boiled eggs and 1 egg white
*This brekky gave me lasting energy, felt good
2. cup of berries, 80g chicken, 1/4 avocado
*was hungry a couple of hours later
3. 100g chicken, 1/2 small sweet potato, 1/4 avocado, lettuce, tomato, 15g goat feta, some sauce from last night's beef curry
*this lasted me until after training - felt great all day
4. Left over beef curry - small portion. 1/3 cup rice, few chunks of lady finger banana. Was still hungry so ate an egg, 1/2 avocado and 20g goat feta.
*was pretty hungry after a hard training session!
5. Big bowl of fruit - frozen berries and cherries, watermelon
*why do I feel the need to keep picking at food all night????????????? I wasn't hungry, but I wanted something sweet, hence the fruit

Great training session tonight. Lifted 85lb for 2 sets of 5 on flat bench. Getting there. A lady who was riding the bike was watching me train and asked if I compete - told me I had a lot of muscle and was 'so toned' - she couldn't believe it when I told her I'm about 8kg off my competition weight! I have noticed a good change in my shoulders and arms, think I mentioned that. My back has always been pretty good.

I nearly caught the house on fire today! Damien cooked a beef curry last night and it overflowed into the oven. When I turned on the oven to cook some chicken breasts today, I nearly got smoked out. Luckily I was in the kitchen as the element caught on fire!!

Everyone, I have puddings, Crystal Light (lots of flavours of both) and maple syrup to sell! My email is still down but I am working on it. Changing my web site over to have someone in Australia look after it. Hopefully when this is done there will be no more interruptions.

Early night tonight, pretty buggered. Slept great last night.

People have asked about the NEW YOU comp - I'm getting there, just have to rewrite up some reports that I lost with this web mess and then will post the results.

2004 INBA Nationals 

Email down again!!

My idealbodiesonline address has not been working overnight - have not received any email to that address since last night. Please send to sueheintze@ncable.com.au


Day 1 of logging food:

1. 1/3 cup brown rice flakes, 3 pecans, 2 slices frozen banana and a drizzle of rice milk. My protein source was roast chicken, left over from last night - about 80g
*I started getting hungry about 2 hours after eating
2. 2 eggs, 1 white, 1/4 small avocado, 15g goat cheese (chevre), broccoli
My carb source was 1/2 apple.
*Felt very satisfied, right up to when I next ate, was really not that hungry but ate as I just completed a weight training session
3. 100g portugese sardines in hot sauce (LOVE these), approx 1/3 cup chickpeas, 1/4 cup brown rice, broccoli, 1/4 avocado, 1/2 tomato
*an hour and half later felt like I wasn't quite satisfied and craving something sweet so had just four small slices of banana and that did the trick
4. 100g salmon, 20g goat feta, 1/2 cup brown rice
*did not have veggies here as not overly hungry, not really sure what to do in this instance - should I remove the rice and just have veggies??
5. Serving of creamy curried beef - had veggies, no starchy's, and beef, and some coconut milk, and coconut oil/butter for cooking in. 1/2 frozen banana.

I must admit, this just appears to be so much heavy food and I'm a bit scared to eat this way :(

Found our local organic store this morning - it was quite good actually, can get most things, plus I got a number for a lady who delivers organic meat. Will follow that up when I get a chance.

Trained Day 5 of my program today - some shoulders with drop sets, ouch - and some triceps, and calves. Also did some Zone exercises from the Paul Chek book. Tomorrow I am getting up and before I even turn this computer on, I am going to the gym to do some interval cardio. Will train weights with Jodie tomorrow night.

I am seeing some decent muscle gains, my shoulders and arms seemed to have gotten a better shape - though the fat is hiding most of it at present. I'm really not liking not being able to diet yet. I still plan to, come January. I will have my adrenals checked out again at the end of the year - if they have improved, I want to compete. I will be very miserable if I can't.

Lots going on!

Just knew today wouldn't be a good one as I woke at 4am :( Could not get back to sleep so I got up at 5 and started working. Had about 1/2 hr nap at 9.30am but that wasn't enough, tried to go back to sleep at 4pm but no such luck! Grrr. I am really tired so why can't I sleep! Anyway, as always, the cravings come with the tiredness it seems. Munched my way through a bit too much dairy and rice bran today.

I have had some awesome days since Saturday - 3 great days in a row and I start feeling like I can do anything :)

Had first chat on the phone with my new CHEK nutrition/lifestyle coach today. We are working on my diet firstly - I will be trying to use a metabolic typing diet - I am a "Protein Type" and therefore require mostly protein foods, and fat - little grains if any. It's pretty full on and with my adrenal exhaustion I'm not sure I can get into it 100% from the beginning so we have come to a bit of a compromise to start with. I will remove all grains from my diet except brown rice. I can include legumes (been getting into chickpeas of late), and I will include sweet potato - we actually didn't discuss sp but I can't live on rice alone :) I can't bring myself to totally give up dairy at this stage, so instead of giving it up totally I will keep in some cream for my 2 coffees (1 caffienated, 1 decaf), and then rotate other dairy on a 4 day basis. So, every 4 days I will allow myself to eat dairy - and this will allow me to see if it causes me any problems.

Now, the big difference for me is the allowance of fat - fat is not really restricted - including saturated fat. I am going to cook with coconut oil, include some butter perhaps, and nuts, avocados etc. This is very different from what I am used to. It's kind of weird eating all this high fat food, but I like it :) I have to make sure I eat protein, carbs, fat at every single meal.

I am not going to weigh and measure, just eat from my allowed foods, and eat until satisfied.

Getting enough sleep and rest is SO important to me as this affects everything else. I must say I have noticed I am sleeping a lot better these days - probably the last few weeks. Last night was what I used to do - wake up really early and get up. Lately I have really been trying to get back to sleep when I wake (I wake up 95% of nights) and most times I can - and then I sleep until around 7.30-8.30am. So, 9 hours or more per night is ideal for me. Hence, last night's 4 hours didn't cut it.

So here is how my diet and other things have changed over the past couple of weeks:

1. All added sugar is gone
2. All artificial sweeteners are gone - I now use Stevia
3. All packaged food is gone and preservatives, additives etc
4. Hence, I am not eating protein bars or whey protein powders
5. I have one caffieneated coffee per day max - in place of the 2 or 3 I used to have
6. I am eating a lot more fat
7. I am buying more organic foods when possible
8. I am not working at night anymore
9. I have cut back on the amount of work I am taking on

My training will stay the same for now - I am not too worried about cardio - it's not as important at this point. PLUS, I am seeing some new muskles :)

Managed to squat 50kg (bit under my bodyweight) for 5 sets of 7, real slow and low, using quads, so happy with that - my 'learning to squat again' is going pretty well.

I have lots of questionnaires to fill out for my CHEKie over the next few days. Then I assume he may put together a bit more of a specific plan for me.

Had my hair coloured and trimmed yesterday - 4 hour job!! Lucky I thought ahead to take my work and my lunch with me! I went totally the opposite of what I was - so now am back to dark underneath and blonde on top, but it turned out a bit orange on top so going back in a week for some more foils! Other than that, was really happy with it!

Trip to Japan is only a month away!

Anyway, so there is my update. Will write down my eating each day, if I get the chance.

Sign up again for Newsletter

Hi all, hope everyone is going well! I've been head down bum up trying to get everything done - have had a bad few days healthwise, but as of today feeling much better. I have put up my ad on my home page - looking for staff! Need help! Also, due to the technical problems we experienced recently, anyone who signed up for my newsletter after March will need to re-sign up - we lost you :(

http://www.idealbodiesonline.com/oneadmin/newsletter/subscribe.php

Thanks, will check in again soon for a chat!

PS Got our squat rack back, yeah! I squatted well today - my form is SO different and so much better now. Quads have got to grow! Following 5 sets of squats, supersetted knee extensions with supported squats. Ouch. Dencorub legs!

All back on track!

Site and email back. All cool. A few links and things not working properly yet but won't be too far away. I am off to Adelaide for a few days, house stuff and getting our wedding album done. Have a house sitter while gone. Just chugging down my protein 'frappe' before I go.

Just finished training, yes Jodie, I went, and let me tell you those descending shoulder presses are killer.

Re the Lifewave patches - I'm considering trying them as my good friend Wayne from the INBA believes they are excellent. Will be interested to try the gym test they recommend.

I bought the entire series 1-6 of Oz on dvd on EBay last night! So excited, Damien and I love that show. It's the only tv show I watch! Actually someone else bid for me, I don't usually use it. Can't wait to get them! Be watching Oz for the next 6 months now :)

I have 2 of my client's Blogs up on my home page - if you want to follow their journey's just click and read!

I will have to wait for my newsletter software etc to be back up and running before I can announce winners of the New You contest.

Ok, that's it for now, will be checking mail etc from Adelaide.

Email and web site problems!

Email me at sueheintze@ncable.com.au if you are having trouble reaching me. Not sure what is going on. Hope to have it fixed very soon...