245 days ago on June 20, 2017 I started quite strictly tracking my #training programming on the #bodyspaceapp @bodybuildingcom. I’ve logged 111 sessions and pushed/pulled/lifted 693,000 total kilograms to date. That’s puts me at an average of 6,242 kilos per session & 3.17 #workouts per week. I’m happy with this data. Having the data of the training is great for reflection & learning what works.

​Consistency is most certainly a key. I plan to keep up the pace on this #fitnessjourney

On my 2nd ever CROSSFIT session last Thursday I discovered wall-walks. I discovered #wallwalks are super hard for me, get my whole body pumping and light-up all angles of my shoulders/upper back for days. In the 4 minute set last week, I managed 16 reps. Today, I did 4 sets of 5 with 60 second rests. Tough stuff, for now.

Doing different movements is key to activating muscle fibres in new ways to maximize those #gainz .

Try wall-walks them out. #training#shoulders #strength & #mobilit

04:57 Is the amount of time I’ve logged in guided mediation in the last 14 days using the @breetheapp . I’ve been doing sessions every morning at 6:15am before I go to school . And, some days I have used their “Sweet Dreams” guided session before bed. Puts me out like a light quick. 
The first week ended with feeling more energised at the end of the week on Friday than I can ever remember feeling. I’m truly feeling great. This week I seem actually feel more calm and, to be honest, somewhat funnier in social situations than usual. 

@palm.weerawadee told me today that she has noticed a change. Including more talk about ideas and possibilities. I’m certainly experiencing more clarity in thought. 

I can get use to this. Some research indicates that it can take 3 weeks to make something new a habit in your life. I’m now two-thirds of the way. 

​#meditation & #mindfulness seems to be changing my life in ways that I like!

FEEL OUT OF PLACE AT THE GYM? I DID.

I changed my mindset & embraced discomfort. #Mindset is the most important determiner of #success . When first @musclefactorybkk where strangers could see me, I felt like #MrChicken looks here. TOTALLY out of place, surrounded by people who all fit. I’m a #teacher.

So, I know well that #students #learn most effectively when challenged the just-right amount, to the edges of thier #comfortzone . I facilitate #learning conditions by #scaffolding (provide steps) the parts of learning where #learners might experience too much tension. We aim to find the “just-right” #nextsteps so students can feel confident & minimally #vulnerable outside their comfort zone.

Before getting a #gym membership, I needed help to articulate the steps to move my #mindset & #skills to the just-right place where I felt #confident enough in myself. I had a #trainer /#coach come to me 3 afternoons a week for 6 months. He taught me loads & challenged me every session. I learnt the basic movements, how to be careful of with #form & the #skills I needed to be confident enough to be outside my comfort zone.

Yes, I still felt like a giant Mr Chicken on a plane to Paris - out of place - when I went for a #workout. BUT, I was #confident enough I was doing the right things. I changed my mindset, embraced the discomfort, practiced what I had learnt & took my #fitnessjourney to the next level.

You can too! 

​#gymmotivation#fitnessmotivation #goalsetting #bkkfit#bkkfitness #thaifitness #fitspo#canadianfitness #bangkokfitness

“Do the good in front of you, even if it seems very small.” were some of the words @sharonsalzberg , world renowned #meditation #teacher, used to conclude her latest interview on the Tim Ferriss Show @timferriss .

Inspiring show! Inspiring quote, #inspiring podcast ! I’m going to be listening to much more, more often. So glad to have got onto your show @timferriss . Podcasts are a great medium to peer into the ideas of others. As I see it, it’s our choice in life whose minds we want to learn from.

I love learning from others’ ideas. One thing I know is for sure, the mind & the body work together in a plethora of exchanges every day. AND, that the #stronger my #mind is, the #stronger my body will be & the better my overall #fitness .

For many years, I’ve wanted to do a better job at engaging in others’ ideas in my daily life to help me better understand the world around us. Podcasts have always been on my radar but never on my priority list. My friend @mikeymikeslater provided the nudge and #motivation I needed to finally bring this #learning channel into my #life. Thanks Mike!

My Fitness #Goal: A diet of at least 1 podcast a week focused on topics I’m interested in the moment.

MY CARDIO IS TERRIBLE. My Short Term #FitnessGoal : To have 3 days of 30mins #highincline #cardio per week injected into my #training . In July I tried to #jog to buy some #breakfast while #vacationing in #Madrid & hardly made it to the end of the block before I was huffing & puffing. Since then, I haven't done anything about it except talk. #talkischeap It's time I do something & take #action . I know I need to #strengthen my #heart to grow #bigger , #stronger & #improve my overall #gains . When my #endurance improves , my #liftswill too. #makegoals #makegains#fitnessgoals #heartstrong#fitnessmotivation #fitnessjourney #fitlife#fitness #thailand #fitspo #bangkok #reebok

HOMEMADE PIZZA TONIGHT! 
#ham , #spanishchorizo , #mushroom , #eggplant , #bellpeppers & #mozzarellacheese with @jamieolive's Classic Tomato Spaghetti Sauce & Pizza Dough. His sauce recipe tastes great & is good for 2 to 3meals of pasta + a pizza pie. Last's at least a couple weeks in the fridge too. Jamie's dough recipe makes enough for 6 #pizzapies . And, the dough keeps well in the freezer. Defrost & rollout for pizzas any time. #foodprep is a good thing. #foodprepping #fitfood#homecooking#fitnessfood #fitnessfuel#eatclean #eathealthy #foodporn#inspiredchef #thaifitness #fitspo #fitlife#fitfam #bangkok #thailand

Mid-workout simple, yummy, nutritious, quick & easy, "Gourmet" snacks by my @palm.weerawadee . Yum! #bananas #peanutbutter #kelloggs#specialk #fitnessfuel #eatbananas@kelloggsus #getinmybelly #thaifitness#coupleswhotraintogether #fitsnack#thailandfitness #bkkfit #canadianfitness

Discovered that our condo #gym equipment can be adjusted for a standing leverage shoulder press. It's so great! Fits me well. Loads of plates in the stack for #homefitness #shoulder #gains in the coming months. I'm a teacher. As the new school year kicks off Wednesday, #trainingtime & #foodprep will be more limited than it has been all summer. Grateful for teacher's holidays. Currently working on my #foodplan & #training #program for a new #schooldays which include more options for #strengthtraining at home. BTW, Jeff @athleanx , Thanks for all that you do. Your content, knowledge and practical application are awesome! I'm always looking for ways to train like an athlete, on my feet. #homefitness #shoulderpress #thaifitness#thailandfitness #fitfam #fitspo#workoutathome #fitnessjourney #bkkfit

So, we've just returned home to #bangkok from a 2 week vacation in #Spain ??, a week in #madrid & a week in #barcelona . Amazing trip! Here is a bit of a #sizecheck / #progressselfie photo after a #workout on July 12, 2017 in Barcelona at DiR Tuset. I'm looking a bit stunned & tired here. But, I'm making #mass #gains as planned. #fitness remained a priority for me . I planned time for exercise in the mornings, good rest & lots of #eating . Feeling good having got to the #bodyshop & #trained for 10 of 16days. The biggest challenge was eating well & not consuming too many of the #pastries , #cheese & #chocolates available. My #fitnessjourney continues. Finding #inspiration from @dannyjonesfitness ( #treeman ) at the moment. He's #awesome ! Check him out! I could be a #treeman too. #travelfitness #thaifitness #thailand #fitfam#fitfam #gains #fitnessgoals