It’s a flippin’ frenzy!

Are you feeling turtley awesome?

I sure am!

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Hot weather. Blissful waters. Baby turtles. What more could you want?!

*BEEEEEEEP!*

That’s the sound of my alarm going off, waking me up at 3:50am. Why so damn early you might ask? As I begrudgingly drag my feet out the door, down the stairs and head towards the ocean, I think to myself “wow… being tired really sucks”. I then grab the key and as I approach the hatchery to do my final nest check for the night, a sudden flash of lightning illuminates the entire sky, creating a magnificent forked canvas. “This ain’t so bad” I thought, as I let myself into the hatchery, smiling, and walk down to check the nests.

The procedure I was carrying out at this moment was to check if any hatchlings had emerged from their nest. And if there were any, I would have to ring one of the staff members, we would measure the hatchlings for their weight, shell length and width, then release them into the ocean.

1 hatchling! It’s just chilling inside the net we had made earlier in the week placed on top of the nest. Although barely surviving on a serious case of broken sleep, I just can’t stop the rush of excitement coursing through my body whenever I see one. Small, delicate, not to mention SO FREAKIN’ ADORABLE, I pick up the little guy or girl (I  can’t tell) and place it in a bucket, ready to be measured. Back to the house to wake up an also sleep-deprived Bella, this cool British chick (who I swear is literally Hermione Granger reincarnated due to her devoted work-ethic and crazy hair), we pull out the scales and caliper, and measure the hatchling. I then offer to release it and let Bella go back to sleep. So along the shoreline I go, bucket holding the hatchling in hand, walking a couple hundred metres or so down the beach, a hazy luminescence radiating from a distant full moon, until I found a suitable place for release. I pick up the little creature, barely the size of half my palm, and gaze at it for a short while. As the odd flash of lightning forks across the sky, I think to myself “it’s just you and I little buddy… in this big big scary world”. It is at this moment that I feel how small I am in the universe, and I guess for the little guy, about to embark on the first stage of his life’s journey, he must really feel it too.

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A day in the life

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Not too sure why I was looking at this hatchling so intently. I think I was checking its phase or something!

There was no day that was ever the same while working as an intern for the Lang Tengah Turtle Watch (LTTW), located the South China Sea-side of Malaysia mainland. So forget that a daily routine even existed. Before I left Australia on this internship, I knew that I was going to abide by the turtles’ schedules, definitely not mine. Turtles appeared out of nowhere, whether it be early in the night, 3 in the morning or even sometimes during the day (not ideal really). So you really had to be alert and on the ball. The only routine-like procedures were relocating eggs into the hatcheries, working hut shifts and performing nest checks throughout the night on set shift times.

WTF is relocation and what exactly did you do working in a hut?!

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Green sea turtle eggs in a freshly relocated nest. Photo credit: Brogan.

Great question! So a massive part of volunteering for a sea turtle conservation project is relocating sea turtle eggs from their natural nests into the project’s hatcheries. The reason being that it is still legal in some parts of Malaysia (including this area) to sell turtle eggs to markets, where they are bought and consumed. Yes, consumed. I know, it’s a crazy thought, but what’s super bad about selling them to markets is that sea turtle numbers have been on the decline for many years due to over-exploitation, leaving many of the sea turtle species endangered! Yes, that word is underlined because it is what has triggered many projects such as LTTW to start-up in the first place to prevent extinction of the species. Along with other interns, I spent a great deal relocating eggs, familiarising myself with their shape, fragility and development. FYI, the eggs are shaped like a pong-pong ball and are definitely not as bouncy as one (I swear I didn’t test that out).

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The office, otherwise known as the “Hut”.

Part of being an intern at a sea turtle conservation project is also spreading awareness to the public. We were based on Tanjong Jara Resort, a 5-star paradise, where our office was funnily enough, in a hut, right on the beachfront. Not complaining! During those hours, I was able to interact with resort guests, filling their brains with information about sea turtles, why they’re so vulnerable and how they can help the project. Lang Tengah Turtle Watch is a non-for-profit organisation which persists with the ongoing support of donations and nest adoptions from resort guests and elsewhere, so understandably it was my duty to spread the word.

Wow, that’s kinda cool. What else?

Let’s see um…

I was lucky enough to witness mother turtles lay her eggs during the night. There’s nothing more captivating than a mother bringing new life into the world. Did you know a Green turtle mother can lay anywhere between 50-150 eggs?

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Mum’s nest, known as “Sez Portz” located in one of the hatcheries.

That’s a lot of babies! After this process, the relocation takes place, and once the eggs are carefully relocated in the hatchery and compacted with sand, the nest is up for adoption! I was able to purchase a nest during my time there, for my mum’s birthday. I’m still awaiting the news from LTTW on the progress of the development, so that’s something to look forward to!

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An intern’s worst nightmare

We had just finished sampling for the day in the research hatchery for Bill, a tall quirky fella from Melbourne who was looking at how moisture during incubation affected hatchling fitness for his Honours project, when Brogan, this loud and insane Canadian chick (who I swear made me laugh until I cried), and I went to begin watering the nests (adding moisture to the nest). We trotted down towards the hatchery when all of a sudden, Brogan screamed and leaped back from the hatchery. I felt a sudden panic myself as we both witnessed a number of hatchlings escaping the hatchery and crawling towards the ocean in BROAD DAYLIGHT. (They’re meant to emerge during the night to avoid exposure to predators, etc.). From here, it was as if someone pressed the fast-forward button, as I sprinted up to the house, shouted for everyone to run down to the hatchery before the little guys got away. We were all frantically picking up hatchlings like a child in an Easter egg hunt, placing them in tubs when we realised the key to the hatchery had disappeared. It was thrown somewhere in the sand during the initial moment of panic, and so jumping the hatchery fence, we all scrambled to collect the rest of the hatchlings before they escaped. It was a chaotic moment. Unfortunately our rescue efforts were not nearly enough, as a couple of dozen babies had escaped, but luckily to the team’s judgement, we saw little tracks running down towards the ocean, so fingers crossed they made it.

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Diving at Tenggol Island

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Hanging out with Nemo!
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Brogan and her coffee.

Every 2nd Wednesday, we had a group day off. And boy oh boy did we need it. While being covered in sweat and sand 8-10 hours a day, mostly 7 days a week, it was plain silly to be anywhere near the beachfront on your day off. Why be above water when you could be submerged in it! The boat ride out to the island was fun but messy, and entertainment was always about while watching Brogan attempt to drink her coffee from a mug as the boat rocked all over the place. Coffee everywhere.

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Freediving at Tenggol

So one particular day off at Tenggol, Abraham, a cheeky, Kung-Fu fightin’ Malay dude who also studies at Monash but in Malaysia, Brogan and I went freediving among some of the most healthy coral reefs I’ve ever seen! Even better, we were able to witness a WHALESHARK!!! That’s a tick off the ol’ bucket list. From clownfish to groupers, moray eels to blue-spotted rays. I. Was. In. Heaven.

The trip consisted of two dives, with a huge buffet in between. Safe to say that diving after lunch wasn’t the most comfortable feeling with a stomach full of Malaysian cuisine. However nonetheless, I made every opportunity to get in the water, even if the visibility looked like a blank canvas.

 

 

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The Team

I mentioned a few already, but one of the parts that made this experience worthwhile was the people I lived and worked with. Some say that living and working with people turns out for the worst, and of course at times it was challenging trying to fit in “me time”, but not really when you had the group of people I was with.

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The LTTW Team! Rifqah, I swear, was not photoshopped. 😉

When I initially arrived, I was greeted by Rifqah, this insanely driven and a tad bit crazy Malay chick; Miles, a highly-cultured, determined, jazz-lovin’ fella also from Melbourne; Brogan of course, and Emilie, your typical French sweetheart who has a passion for life. Along with the others I mentioned, just by getting to know these people, I knew instantly we were all going to get along. And I think for the most part, all being animal -lovers, we were able to work efficiently together with the turtles, utilising our skills to achieve great things for the project while also knowing when to have a good time.

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What did I get out of this experience?

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Te bebe y mi.

Well I was actually sent to LTTW to not only be an intern, but to understand the data collected to use for my own research project at uni. I was lucky that I was able to get the opportunity to do so, thanks to my supervisor Richard. Throughout my time at LTTW, I gained experience in fieldwork, handling live animals and improved my skillset through communication, teamwork and general conservation procedures. One thing I found most interesting was Post Hatch Inspections, or PHIs. These were conducted a few days after a hatchling emergence, where the nest would be excavated for any empty shells as well as unsuccessful hatchings/emergences. Post-mortem examinations were then conducted on the unsuccessful eggs to see at which stage of development the embryo ceased (sorry if you can’t keep up with all this biology jargon!). Although a tad grim and quite smelly, I was able to see all the different stages of development of a sea turtle embryo with my own eyes rather than just glancing at it in a textbook. So yeah, I guess I learnt a bit about sea turtles during my time there. Feel free to ask me about them as I enjoy talking about ’em!

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Reflections

And as I sat there on the beach alone in the middle of night on my last night, not conducting a nest check, but rather absorbing the last bit of wind-swept saltiness from the ocean, listening to the claps of thunder, I thought to myself “damn, that was fun”. I also thought “damn, I hate Melbourne weather”, but let’s not let that ruin the moment…

Let’s just say that I feel grateful for the opportunity I had, especially with the people I spent it with. I guess now reality hits and so, it’s back to uni, work and living like it’s -450000 degrees. Bye bye turtles, see you again in the near future.

Ell xx

If you would like to know more about sea turtle conservation, or would like to support Lang Tengah Turtle Watch through donating or adopting a nest, visit www.langtengahturtlewatch.org.

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Also if you got to this end of the post, congratulations, you sat through a lot of standard Ell-talk.

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One breath is all it takes

I AM OFFICIALLY A QUALIFIED FREEDIVER!

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I’ve always been fascinated with the ocean. I became a life saver in my teens bouncing around in the waves followed by gaining my scuba certif20180527-DSC02091ication after leaving high school, of which I became highly addicted too (just in case you didn’t already know).

Within a short period of time, I made my way up the certification chain to land myself now as a qualified PADI Open Water Diving instructor. The best part about teaching scuba is seeing the looks on my students’ faces when they finally relax and “get on my level” when it comes to breathing underwater. It’s a super incredible moment – like a proud mother.

however…

For the last year, I have been trialling this thing called freediving. It’s basically holding your breath while gliding down the depths of the ocean. Sounds pretty scary right? Imagine doing that! Well now, I will admit that I’m instantly hooked, just as I did with scuba. Must be an ocean-love thing.

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The thing though, is that people ask whether I like scuba or freediving more. The answer to that is that you cannot compare the two. They are completely different. They use two different processes: one has an unlimited (well not quite) supply of air used to breathe underwater, the other uses one breath-hold. The only similarity between the two is that they deal with the same environment – the ocean.

 

So why not try today? Check out https://www.padi.com/courses/freediver and get your head around this crazy mad sport.

Ell xx

 

Photography: GnoMAD

 

 

How I won the F45 8-week challenge

Firstly, this is absolutely NOT a post about me gloating, but rather, a resource for those who are about to begin the challenge who would like a referencing point. Because I’ll admit it, I had no clue what I was signed up for, and so I did my research.

Okay, so you’ve signed up for the challenge EVERY GODDAMN person has heard of. Good for you, because you have just signed up for an absolute life-changer, but as long as you stick to the rules…

So I’ll tell you my F45 story, how I got involved, the process of the challenge and what I learnt from it.

 (If you would like to skip to the quick version, refer to “Key Points” section at the end to avoid all my rambling.)

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THE CHALLENGE

I signed up for the challenge in January 2018 to partake in Challenge 17 at F45 Oakleigh Studio. It was a spontaneous decision, but a choice that I hoped would contribute to my fitness goals of actually becoming fit again. (Last time I was fit was at the age of 16 rowing 4-5 times a week – I’m now 22).

I had always been an active person, but didn’t actually have a set fitness regime (nor nutrition regime). I had expected that I would be going to F45 at least 5 times a week, and so, without any regime, I knew the challenge would come as a shock. So what did I do? I decided to start training at least a week prior to the start of the challenge.

Every day, I did something physical such as a run, swim or weights (using whatever I could find) in my garage. I also decided to eat what I thought was “clean-eating” such as more eggs, vegetables, fruit but still stuck to processed cereal, bread and dairy milk. I decided that even though I was about to embark on ‘starvation mode’ for 8 weeks, that eating a monstrous amount of sugary-sweets wouldn’t do me any favour. I may have as well created a good habit just before the challenge started. So, in preparing my body for the ‘real-deal’, I actually did myself a MASSIVE favour, because when I went into the first week of the challenge, I didn’t get a shock to my system, both physical and nutrition-wise.

 As mentioned, the second thing I did was my research. I researched past winners’ tactics and saved ‘before’ and ‘after’ photos of amazing transformations in the past. I felt this was a great motivator for me, and I would highly recommend. From research, I gained insight into the types of protein and supplements winners used as well as techniques to stop certain cravings.

From what I experienced, the protein powder I would recommend is the Whey Protein Isolate (WPI) NZ from ‘Professional Whey’. I bought the 1kg packets online via the website. If you’re planning to use this product, I would bulk-buy roughly 2-3 packs, as I guarantee you’ll get through all of them, and this will avoid the shipping fees that I stupidly fell for. I made sure to take a protein shake with water after EVERY workout, as it helped with muscle recovery.

For me, taking a magnesium supplement (which is what F45 suggest to do to improve muscle recovery and performance), made a massive difference. I took ‘Mega Magnesium Powder’ made by Ethical Nutrients (you can buy at the pharmacy). Ignore the price, it’s worth it more than you think! I took it every night before bed so that my muscles would relax, and also to help me sleep better.

Which brings me to sleep. SLEEP IS SO IMPORTANT. I took this one for granted at times with only getting 1 night over 8 hours sleep out of the entire challenge. When you sleep, your growth hormone (somatotropin) acts by stimulating growth, cell reproduction and cell regeneration (totally stole from Wikipedia but true), which ultimately means body shape transformations including fat loss and muscle definition (think of those abs!). I also set an alarm each night to remind myself to go to bed without all the dawdling beforehand. There is nothing worse than rocking up to F45 on 4 hours sleep!

 

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I took front, side and back photos at the beginning of every week before eating or drinking. Although not my best angle, it is a good reminder of why I wanted to win so badly!

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In the first few days of the challenge, I experienced stomach cramps and nausea due to my body detoxifying all the bad sugars. Apparently, this was a normal response so I didn’t fret. My sleeping patterns were all over the place too, which I suppose was my body’s way of getting used to this ‘new odd diet’ of alkalising greens and no dairy. I must admit though, that I felt fantastic after the first few days – my mind was sharp and I felt so alive! No fatigue at all. It all seemed all easy to be quite honest. I had no cravings whatsoever and I was determined to get through the next 7 weeks.

As I continued to consume 1300 calories a day as well as going to F45 minimum 6 times a week, I started to see some changes in my body, changes that I was becoming very pleased with. They do say that when you start seeing results, it becomes addictive. And that’s exactly what happened. I worked harder and harder, as I was determined to get that killer flat stomach I’d been dying for.

However, something was wrong. Somewhere between week 4 and 5, I began feeling extremely fatigued, not sleeping well, lacked mental sharpness, and although I felt stronger in the fitness classes, I did not feel at all okay normally. I was suggested to go get a body scan, and it was lucky I did. The results showed that yes, although I lost some body fat (yay), I also lost muscle mass (not so yay), which I was so disappointed about. The reason for this was so simple. I was not consuming enough protein in my diet.

But, how is it that I was following this nutrition guide to a tee and I was getting poor muscle mass results? This is where it all depends on the person you are and the make-up of your body. For me, my basal metabolic rate was naturally very high, which meant that I burnt more calories than the normal female my age. I am also a scuba diver instructor and was diving almost every weekend. Do you know how many calories you burn diving? 400 per dive (yep, it’s also a great fat loss strategy). Besides the fact, I was burning a hell of a lot more than I was consuming which meant that my body was using muscle as an energy source, hence the loss of muscle mass. So, what did I do? Added more protein to my diet.

Yes, I was consuming more calories, but I had no choice in the matter. So, my suggestion is that if you begin to feel out of touch, get a mid-challenge body scan OR talk to an F45 trainer and see how you can adjust your diet according to how you can get the best out of the challenge.

For all the full-timers and those who are crazily committed like me, I suggest that you listen to your body when it comes to working out. I only work part time, but I also study and partake in many extra-curricular activities, so I understand long hours and fatigue levels. What I suggest is that if you feel exhausted or you’re absolutely not feeling up to a workout, simply do not go. I woke up one morning to go to F45 and my muscles were absolutely throbbing. However, in my mind I said that I “must go”, so I did. Instead of achieving a fantastic workout, I not only performed poorly, but came out of the workout even worse than when I started. It’s all about balance. Respect your body and give it a break.

One of the hardest things I found was meal prepping. You really have to find time to do this. I dedicated most Sunday afternoons to cut up veggies and meats I would cook the day of or later in the week. Interestingly, it is one of the more challenging things about the challenge, but you definitely get used to it. Time management is key!

Don’t drink alcohol, just don’t. Alcohol slows your metabolism. I didn’t drink an ounce of alcohol during the 8 weeks. I suppose it was easy for me, as I don’t generally drink it anyway. If you want to get the best results, just hand over the glass for a short 8 weeks – it won’t kill you.

Some other things I did included not drinking coffee (I just don’t like it in general), but F45 recommend drinking 1 cup of black coffee a day (excluding week 1).

One thing that happened to me during the challenge is that I had a major sweet craving around week 5. What I did, was that I made a couple of protein balls using raw organic ingredients. This is perfectly fine, as long as you don’t indulge on them. Otherwise, when I did get any cravings (especially around friends on a night out), I had to think to myself ‘would I die if I didn’t have that slider or those greasy fries that look oh so yummy?”. Yes, it was a game of life or death. Luckily the game played-out in my favour, as no, I didn’t die when I said no to the sliders and the fries.

Which brings me to a night out with friends. You WILL be peer-pressured at some point during the challenge. Only the friends who will slap you for taking a fry from the bowl are your absolute TRUE friends. They have all your support and want to see you succeed, NOT fail. Don’t fall for those you try to lure you into their sweet-sugary trap!

Now, to the F45 classes themselves. They are SO MUCH FUN. I went to the classes six times a week in week 1-6 and seven times in weeks 7-8. Every night before I went to bed, I’d lay out my workout gear, towel and runners ready to go in the morning (I know so lame), and it was the best motivator!I’ll admit, after week 5, I spent a whopping $600 bucks at Lorna Jane. This was probably the best decision I ever made. I felt “hot” and “confident” in my new workout gear, so I’ll admit I was more motivated than ever to show it off! If you can’t treat yourself to a block of chocolate, then how else do you treat yoself?!

Another supplement you can take is pre-workout. Prior to the challenge, I had heard mixed reviews about this mystery powder, and actually didn’t use it at all funnily enough because what pumps me up before a workout is music. LOUD music. On my way to F45 every morning, whether it was at 5 in the morning or at night, I would pump my Spotify to the max and have a boogie on my way to the workout. Music is the best therapy!

Before I ramble on too much more about my experience in the challenge, I’ll just say that writing little notes to myself about my fitness goals including drawing pictures, saving photos and writing quotes all over my bedroom REALLY helped my motivation stick around. Just go that extra mile when it comes to seeing yourself through. Have a vision and stick to it. I stick by the Triple D’s (not that I’m even close to that bra size!). To be DISCIPLINED, DETERMINED and DEDICATED.

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My before and after shots for the challenge. I went from 18.5% body fat to 10.6% and gained 500g muscle.

 

Key Points to winning

  1. Do physical exercise roughly 4-5 days a week prior to the challenge to prevent shock to the system (if you hadn’t been exercising prior that is) AND try to eat cleanly too.
  2. Take a Whey Protein Isolate protein powder (my recommendation is WPI NZ from “Professional Whey”. Also take magnesium powder (my recommendation is Mega Magnesium Powder by “Ethical Nutrients”.
  3. Sleep at least 7 hours. Remember those growth hormones which equals quicker abs!
  4. Adjust meal plans accordingly. If you’re active like me, you may have a higher basal metabolic rate. Talk to an F45 trainer in your studio about increasing protein into your diet to avoid muscle mass depletion.
  5. Respect your body, listen to it – don’t push it.
  6. Take time to meal prep properly rather than leaving it to the meal. It’s efficient and saves you making stuff from scratch after a heavy day at work.
  7. NO ALCOHOL. Just don’t do it.
  8. No coffee in the first week, but limit yourself to 1 cup of black coffee a day.
  9. Sweet cravings – they’re so hard to resist (I’m a massive sweet tooth myself), but if you must, make a small amount of protein balls and DON’T indulge.
  10. Peer pressure – they’re only your real friends if they’re 100% supportive of your goals. Don’t fall for the trap.
  11. Treat yourself once in a while. Don’t treat yourself at the end of the challenge by buying fitness clothes just because you think you’ve gone down a size, do it during the challenge as a boost of motivation!
  12. Take pre-workout, or like me, pump the crap out of your Spotify to get jiggy with it before every workout!
  13. Keep yourself motivated by writing down your fitness goals, drawing pictures of you super fit, writing notes to yourself and covering your room with motivational fitness quotes.

 

So, all this effort, all this pain.

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The F45 Oakleigh family <3! This was after completing MKatz I’m pretty sure. All I remember is that it was a bloody tough workout!

 

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What was it really that I learnt from the F45 8- week challenge?

  • I have always hated fish. The taste, smell and the idea of ever consuming it. The last time I ate it was when I was a teenager, so it had been a while since I had consumed it. However, when I heard there was tons of fish in the meal plans, I just said to myself, well, I just have to push through it and put up with it so I can achieve my goals. However, what I didn’t realise after all these years was that fish was sooooo good! I eat salmon almost every day now. It is a massive part of my diet and is high in protein and fatty omega 3.

 

  • When I open the pantry, I see less cans and jars and more wholegrains, nuts and raw veges and fruits. It is amazing to see such a transformation in the kitchen as well as my body. I must admit though that the odd block of dark chocolate stays.

 

  • My mentality towards food and nutrition changed. I learnt about the three main macromolecules and the roles of each in the body. I can now manipulate my body into either ‘losing fat mode’ or ‘gaining muscle mode’ just by increasing fats, protein and lowering carb intakes, or simply lowering fats and increasing carbs to increase muscle mass. However, I would not recommend doing this unless informed by a qualified nutritionist because when done incorrectly, it can really mess up your body!

 

  • I learnt that I was able to push myself beyond my limits, literally. It all sounds dramatic, but you can’t die from pain (logically), so why not just push through it? You’ll only feel 100% better after the workout knowing you gave it all during the process. So now, when I work out, I mentally have to override my body into thinking that it’s all going to be okay and that I will NOT die from it.

 

  • Last but not least (and as obvious as it sounds), exercises DO get easier down the track. I think it was as early as week 4 when I began noticing how much easier burpees were becoming. It’s as logical as ‘the less body fat you have, the less weight you have to carry whilst doing the exercise’. If you think logically like this, then it will sure motivate you to get through any type of physical exercise. For instance, when I went for my first run post-challenge, I went from running 5:35 per kilometre on average to under 5 minutes, and easily. I could have run forever!

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The “golden kettlebell” for the challenge winner. Sad thing is that I broke it the day after I was awarded it. Oops! 😦

 

So now is the time to get ready for it – the challenge every person has heard about. Get excited because when you stick to the meal plan, supplements and daily exercises properly, you are absolutely guaranteed jaw-dropping results. It’s as easy as that!

All the best!

Ell xx

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Who am I?

Hey I’m Ell.

Let me tell you who I am in a nutshell:

~ I’m 22, blonde and live in the best city on earth – Melbourne, Australia.

~ I’m in my last year at uni studying a Bachelor of Science and majoring in Zoology.

~ I have aspirations of becoming a marine biologist.

~ I am a certified PADI Open Water Scuba Diver Instructor and get the most pleasure out of seeing someone enjoy the ocean as much as I do.

~ Although I prioritise food (chocolate especially), I value a healthy lifestyle and have personal fitness goals.

~ I am a social bird, but choose to dance over drink.

~ I play a variety of musical instruments, but mostly sing and play piano including writing my own music.

~ I accidentally always overcommit because I just want to do EVERYTHING.

~ I love life because life is worth living for!

 

So why a blog?

I will be posting things that I do purely for me and to have a good time! If you like me enough, you may witness some random quotes, dorky dilemmas, everyday adventures, fitness goal updates, covers of my fave songs, random videos I’ve made and LOTS of scuba diving stuff!

So that’s it from me.

Stay classy & stay sweet 

xx

Choice, not chance determines your destiny – Aristotle

keep calm and go diving