My week at Tough Love Central Station (Part Three)

Wednesday 4 Feb

A swim and a spin bike session were on my triathlon program for today. However, I was somewhat tired and decided I wouldn’t do the swim session. I had a 1 hour PT session booked with Cherie Horne for 5:30pm.

I arrived at Harper’s with about 10 minutes to get changed and to warm up. I had done about 5 mins on the tready before Cherie walked over to me. I must have looked a bit anxious and scared. “Are you nervous?” she asked. I said I wasn’t. But maybe I was? [Craig says to me “you’re always scared – you got to stop that]

CH: “Have you done any training today?” [I just realised Cherie and Craig have same initials – how quick am I to make that grand observation? Clearly a blonde in my past life. Clearly.]
Jules: “No.”
CH: “Good.”
Jules: “I was going to but I was tired this morning. I thought I’d save my energy for you.”
CH: “Is there anything in particular you want to do tonight?”
Jules: “No. Anything.”
CH: “Have you done any work with a pack before?” [I could see where this was going. Cherie knows that I want to climb Everest one day. Maybe in the year 2020]
Jules: “No, I haven’t.”
CH: “Have you done any work with a weight vest?”
Jules: “No. I’ve seen them, but never used one.”
CH: “We’re going to do some walking on the tready with the weight vest and give you a taste of the training I do. Sound good?”
Jules: “Yep.”

So, on goes the weight vest and I started doing some walking on tready with a minor incline. Then I did some sets of the front stairs. Walking down in single steps, and walking up in two’s. But we had some equipment malfunction issues. The zip had come undone. It wasn’t sitting right on me either. It was too big. And Cherie said it was old. [Harper – you lose another mark for old equipment. You’re down to 8/10 now. You lost one mark on Monday for your aging fleet of spin bikes!] I took the vest off and Cherie tried to fix the aging zip. Meanwhile, she sent me doing more front stairs sets. Running down, then walking up in two’s. She fixed the zip, I put it back on and we went back on the tready and Cherie had me walking at a slower pace but with an increased incline. I (stupidly) asked ‘what does it [the incline] go up to?’ ‘I don’t know’ was the reply. ‘Shall we try it?’ Cherie! You liar. You knew all along, cheeky Mountain Girl.

With a HR (heart rate) of about 160 bpm and a 7kg weight vest on, Mikey (Craig’s business partner and one of the many trainers), was on a treadmill doing some training of his own. He strategically decides to ask me: “So what have you learnt this week that you can take away?” I should have said “Not now, Mikey.” I forget what my response was. Probably just “Can I tell you later?” Cherie advocated for me saying “hey, her ticker [heart] is working hard over here.” I think by this point I was doing the highest incline of ‘12’ (?%) so I was working hard. I’ll return to this question of Mikey’s a little later.

After the weight vest stuff we did some stepper, arm grinder (1 minute of each and then repeating that). Cherie and I headed over to the mats near the boxing ring and Harper was hurting himself on various weight machines. He glanced over at me, a massive smirk all over his dial: “No comment today. What’s going on?” he said to me (referring to his web site/blog). “Having a day off” I replied. The topic of the post today was ‘trapped in the past.’ I recognised from this post, and from the mentoring session with Craig yesterday that I need to stop living in my past, that I need to wake up and live in the now – February, 2009. I don’t need to continue doing what I did yesterday, last week and a decade ago. I can create different in my world TODAY. All it takes is a decision. I need to think less, talk (and type) less and do more. I need to APPLY what Craig writes, not just read it and comment on it in my cheeky manner. I therefore made a conscious decision to take a step back and do stuff before I write too much more on Craig’s site. Hence, commenting on the RYL blog was off limits. I lasted about five consecutive posts ;) Although I cheated. While I wasn't commenting on the current posts, I had found some old ones and I was commenting on those (sure, girls are cool... but I so don't wanna be one, sitting at life's train station, just another life) and I revisited the over-thinker from a few months back.

We did some plyometric sit up thingy where we locked our feet together at the ankles and threw a medicine ball to each other. Shit, they’re hard, but I liked it. We did some military push ups (though the Jules-version does not count as a proper one as I don't drop my chest to the floor low enough), some (push ups) on my knees, then back to the plyometric-medicine ball-sit ups, push ups (think we did three sets of each). Then we both did some step ups on a platform step near the boxing ring. Some dumbbell bicep curls alternating with dumbbell hammer. We did a few sets of each of those. Time was running out by this time. Cherie had all this stuff she wanted to do, but there was no way we’d get through it all. I piped up and asked if we can we do some bench press. So we did some incline smith machine bench press using bar weight only and we alternated that with V pulldowns (like lat pulldown but with the 'v' attachment thingy). We finished with a team work game/exercise. Picture a boxing bag on the floor. In a push up position (but with legs out wide) and hands on the bag, both of us (attempted to) roll it. The bag wasn't symmetrical so it didn’t exactly rotate evenly. That was the challenge and why you required good abdominal control and why you needed to work together. I was physically fatigued, clearly, by this stage – notably my upper body and abs. It was funny though and embarrassing too (Cherie suspected it may be)! I kept ‘losing it’ and falling on my face. We didn’t quite get to the ‘line’ on the carpet that we were aiming for. My time was up after that. Awww! Why can’t there be 90 minutes in the hour instead of only 60! I did 5 minutes on the tready after that, then 25 mins on the spin bike, some stretching and then I called it a day.

At some point in my hour with Cherie, Craig was at the cable machine trying to look like he was exerting some effort and challenging his muscles in a round about kind of way and he said to me “look at this”, pointing to his biceps. “I get to see the real thing.” “Yep, they’re real.” (He had a singlet top on, so I really could see).


Today was about seeing what was possible, for me, physically, mentally. Here was Cherie, only a couple of centimetres taller than me, and she is one super-fit, super-strong chick doing AMAZING things – just check out her site to see what she’s done and what she will be doing over the next year or two.

Returning to that question of Mikey’s. What have I learned? Last night, after my session with Craig, I had jotted down some stuff. But when I got home tonight, I added to that list of stuff. I soon had a list of twenty five (25) things. About me. Though some of it wasn’t exclusive to me. It could be easily applied to anyone. But yes, here were 25 things about me. Shit. Does that make me weird? Dysfunctional? Did I just get crowned Miss Universe at the Inaugural Dysfunctional Pageant? I am where I am as a result of choices I’ve made, about my behaviours, about my habits and my thinking patterns. The good news? Here were 25 things that I have the control to change. It should excite me. It did.

Consider an elite athlete. Take the examples of a swimmer and a Tour de France cyclist. For swimmers, we’re talking hundredths of a second between doing a new personal best, between breaking a World Record and between first and second placing. For the gruelling three week Tour de France riders, we’re talking maybe a couple of minutes between finishing with the Yellow Jersey and being the runner up of the General Classification division. However, consider the massive improvement that a mediocre athlete, like myself, can make? I walked the majority of the 2007 Gold Coast Marathon (42.195 km) in 7:04. So, a 5:30 marathon, a 4:00 marathon is clearly within my realm of possibilities. I anticipate I will complete my debut Ironman Triathlon in 15:30. In two or three years I could be doing 12 or 13 hour Ironman’s just by doing the ‘right’ training, and by dropping the 15 kg that I need to lose to get to my optimal racing weight.

My four-part series on my week at Tough Love Central Station (a.k.a Harper’s Personal Training) will conclude with a cardio circuit that Mikey writes up for me on the white board and a lil chat afterwards with the mini-and-younger-version-of-Craig.

My week at Tough Love Central Station (Part Two)

When I was planning my Melbourne trip I had asked Craig if it would be possible to meet for a face-to-face mentoring session. I suggested that, if we do, that I prepare a 5-10 minute talk for him as a way of me facing my fears of public speaking, of getting uncomfortable in a supportive setting (I didn't think Craig would be someone who bites) and overcoming my shyness. He pencilled me in for 4:30 at Harper's on Tuesday 3 Feb.

Being the procrastinator that I am, I didn't commence working on my talk until errrr the night before we were meeting. "Jules!" My 'issues' are like a chain locked to a fence with me tangled up in it all. My over-thinking, procrastinating and wanting to be perfect are all linked. Very closely.

The topic I chose to talk about isn't important. Not for anyone else other than me.

Tuesday 3 Feb

I was excited for what today held for me. It didn't take me long to realise I was quite sore. (Thanks Rona!) At least that is indicative that my muscles had been sufficiently challenged? I did a bit more 'last minute' work on my talk then headed out the door for a run/walk around Caulfield Park. For two hours (nearly). 1:45 it was. With preparations for my talk still not finished, I felt like I was procrastinating (again) by spending so much time running. I finally finished my talk at about midday'ish. I needed to be at Harper's by 2pm.

A 'lil bit of food education

At 2:00 PM I had a consultation with Adam – Craig's resident food bloke. I wanted some help with my diet – specifically relating to my training: what should I be eating during my long bike rides, should I be inhaling sugar-drinks during my sessions. That kind of thing. We discussed my history, my current eating habits, my likes, dislikes. Adam later emailed me some guidelines and some info about nutrition and hydration in sport. Thanks Adam.

I had some time to 'kill.' Over 1 ½ hours of it. Not sure where all that time went but I jumped on a tready for 10 minutes and then did 30 minutes on the spin bike. Then, I jumped in the shower.

The time was now 4:30 PM

Rule #1. Don't keep the big bloke waiting.

I walked out of the bathroom, looked up at the clock, and smack bang on the dot of 4:30 it was. 'Where did that 20 mins go?' I filled up my 1.25L Super Pump water bottle and then walked towards Johnny's office. I could see [Craig] Harper standing in the doorway, with army shorts on. 'Was I late or was he early?' I thought ;) A big grin was all over his face when he saw me. [What was with all of that?] We head into the lecture room. "Pull up a chair or two or three." Why would I need three, the over-thinker contemplated. I only have one butt, don't I? ;)

CH: "So what are we doing? Do you have anything for me? Do you have questions?"
Jules: "Yep. I have something for you."
CH: "Does it involve food?"
Jules: "No. It involves my computer"
CH: "Aww" (sounding a teeny weeny bit disappointed)
Jules: [after hunting around the room, looking for a mains power supply in the wall] "Do you have power?"
CH: "No. This bit was built after [the main gym floor]."
Jules: "We can do it without my laptop, but it wont have same effect."
CH: "Let's do it without."

I kicked and I squirmed. I wanted to do my presentation with the audiovisual (not that there was any audio, and not even a single image in my nine slide powerpoint show!). "It might run off battery for 10 mins" I said. It didn't even power up. I clearly couldn't have closed it down properly before I ran out the door this arvo. Oops.

We head over to Craig's office. Locked. And he had no key. So Johnny had to run down somewhere to get the key. "Thanks John" Craig beamed. Must admit all of this grinning was contagious. I kept giggling in between trying to answer a few questions he fired at me. "How are you? How's everything going? What's going on?"

Time to face my fear(s)

Jules: "I'm ready to roll now."
CH: "About time."
Jules: "Hi Craig" was my grandeur introduction
CH: "Hi Jules" was the response from my 'rent-a-crowd'!

And then, I launch into it. My talk. My presentation.

It went down well. I got some grins and a few giggles out of him throughout and a "that was good" when I came to the end.

"How did you think you went?" [I like this. Ask-me-what-I-think before you tell-me-what-you-thought] I said that I really thought I was going to be more nervous and scared than I was. "Well yes, I'm kinda scary." "Noooo, I didn't mean that you made me nervous, anxious and scared. This was about me." I said that it didn't feel too good reading word-for-word from my notes. I probably would have enjoyed it more had I have made more eye contact and just talked, instead of read my notes. As for my pissy anxious-scaredy cat voice? That needs to change.

His feedback? I got some really good stuff that I could take away and learn from. I got a 6/10 "considering everything" (read into that as you will, but I think it referred to my under-preparedness secondary to my procrastination and my well, lack of public speaking skills). To be honest I was expecting a 1/10. One mark for 'trying.' For not crying. For not shaking. For not walking out of the room. I sure stumbled on my own words. A lot.

This was a mentoring session?

Then the 'mentoring' started. One after the other, Craig reeled out a whole heap of stuff. About me. I was amazed by how 'well' he knew me.

After 30 years of being a trainer/exercise scientist and a 'life renovator' I guess you have heard it all (almost?). Same issues, different person, different environment. Each time he pointed something out to me, all I could do was nod and agree. He was right. With everything. "You don't wanna hear the truth, but you need to" rang in my ears.

I now had one of two choices. I could take away all this stuff and apply-it-and-change… OR… I could continue doing what I did yesterday and the day before and a decade ago.

CH: "So what have you learnt today?"

I reeled off about five key things from what he had said.

CH: "Yep. Good." And he added one that I left off.

My head was spinning. When I got home I flaked on the couch. I was mentally fatigued. In a good way. Thanks, Craig. Thanks tons ( )

Join me for part three where I have the pleasure of training with Mountain Girl – the lovely Cherie Horne, and a question from Mikey triggers more reflection on today's session with Craig.

My week at Tough Love Central Station (Part One)

Jules goes to Melbourne

The purpose of this five day visit to Melbourne was to try on the full uniform kit for my new job as a Graduate Ambulance Paramedic with Ambulance Victoria and to find a place that I could call home. Or that was the official purpose. The unofficial purpose? To do some (or lots of) training at Harper's. One may argue that it was really all about Harper's.

Here is a report on my time in Melbourne. Since I can't write a brief version of anything I've decided to be a Craig-copy-cat and break this post into four parts.

Sunday 1 Feb

I flew into Tullamarine (Melbourne) airport at 10:20 AM and slowly made my way to my friend's place in Caulfield North via the Airport Sky Bus, a train to Flinder's St Stn and then the No. 64 tram.

At 3:00 PM I met up with a bloke named Pat who I was possibly going to move in with if we mutually agreed we could live together after half an hour! We must have decided we could as it's all happening. I love the apartment - it's a year old and still so nice and new. Why settle for 'mediocre' when you can have something 'amazing' (without being over-the-top)?

Monday 2 Feb

At 9:45 AM I set my eyes on the one-and-only Harperdome on Nepean Highway, Brighton East. Having not slept very well, I was (silently) hoping for a miracle boost of energy when I arrived here this morning. I walked up the stairs and expected to see a reception desk. There wasn't one. I kept walking and found the Baldman in his office. Not feeling sure he would remember me from RYL Sydney (Oct 26, 2008), I said 'Johnny, it's Jules' (did you know it was me, Johnny?). We had a bit of a chat and he introduced me to Michael who I knew from Craig's site as 'Mikey.' 'You're still alive after the beer fueled marathon, I see?' He told me he was looking for a new challenge. He didn't seem all that fussed over my idea of him doing an Ironman Triathlon. "Too much training." Johnny pointed out Rona to me, who was close to drowning in her own sweat on the StairMaster. After she was done, we shared a welcome-to-Harper's hug, complete with sweat! Nice. Thanks, Rona. First lesson: Harper's is definitely not a place for the faint-hearted, the precious and certainly not for the sweatophobic (I made that up - someone with a fear of sweat). My debut PT session here at Harper's would be with Rona, in 45 mins at 10:30. Yes, I know, I was eary. Very early. I like being early. (I used to play the clarinet and one of my orchestra conductors said to us: "If you're on time, you're late." Think about that. So, if you're 'early' that means you must be on time; if you're 'late', you're mega late! Are you confused yet?) The Baldman printed some stuff for me. I signed my life away, basically. Rona took my BP (it was a little high - I was anxious? Excited? In a new environment. I hadn't slept too well), HR 58bpm. I finished off the paperwork and then changed into my workout gear. I was ready to rock and roll. I had found that boost of energy. Must have been the AMAZING atmosphere at the Harperdome. What else could it have been? Okay, so it may have come within me.

As all good PT clients do (I'm by no means new to personal training), I jumped on a treadmill (scheadmill) and did a 10 min run @ 8 km/hr to warm up. Okay, so it ws a slow jog.

Jules' debut Harperdome PT session - with Rona

My session with Rona was for 1 hour. It was primarily an assessment to get an idea of where I was at with stuff. I hadn't done much strength training stuff for a while - yeah okay, I had done zero. I was fully into my triathlon training. 100% cardio, in other words. She wanted to see how I did pushups (I did the chick version, on my knees, but my chest had to touch a wobbly disk each time). Specifically, how many could Jules do in a minute? I started pumping them out easily but then slowed considerably. But I didn't stop to pause. I was happy with that. We did some lunges on the cable machine thingy, and some where I had to balance on one leg. That was tough. I did dynamic lunges where I stepped forward with alternate legs across the room, and then the same thing but holding a medicine ball. We also did some dumbbell bicep curls, tricep pushdowns and dumbbell shoulder press. On the cardio side of things, she had me doing shuttle runs, and straddle runs (is that what it's called?), and 2km on the upright bike. We finished off with some core stability stuff. You meanie - after all my lil muscles are fatigued?

I was in for another treat. As if meeting the Baldman (again), Mikey and Rona wasn't quite enough, I met Mountain Girl (Cherie Horne). I was actually lying on the mats when Cherie came over to say hi to Rona. Rona she said 'Cherie, this is Jules.' Cherie said 'The Jules?' I had been in email contact with her and had mentioned I was keen on doing a session or two with her this week.

I jumped on a spin bike and rolled my legs over for 1/2 hour, then did a run-off-the-bike on the tready for 10 mins, then a cool-down walk for 10 mins.

The double dare

On Australia Day (Jan 25) Craig Harper did a four-hour segment on SEN ('Melbourne's home of sport' - a radio station). Craig invited any of us grasshoppers to phone the radio station for a live-to-air chat. Long story cut short, Craig dared Michelle to ring in, and stupidly (in the theme of an old kids quiz show called Double Dare) I double dared her and 'threatened' that Craig and I would collectively come up with a 'physical challenge' for her to do at RYL in May had she not called up. I offered two prizes: a king size cherry ripe (her favourite chocolate bar) OR a 30 min PT session at Harper's. It all worked out amazingly as I wanted to meet Michelle but there were logistical issues. I had limited time and she worked (although I knew she had Monday's off). Brain wave: get her to come to Harper's! Fabulous, Jules, fabulous.

Michelle has her first PT session (ever)

I booked in Chelle to train with Rona after me. Mine was at 10:30, and hers at 11:30. Chelle 'enjoyed' her session with Rona, and got a lot out of it. I was delighted. Rona gave Chelle some stuff she could do at home and told her to buy a swiss ball, which she actioned straight away (there's a fitness equipment shop downstairs from Harperdome). Well done Chelle - good work. No procrastinating for you. Impressive. When you out-grow those exercises Rona gave you, let me know. We'll organise a repeat dose of the above (maybe).

Cherie, Chelle and I had a great chat after we were all done. Thanks Cherie (again) for taking the time to chat with us. We set up a time to train at 5:30 PM Tues (which we later changed to 5:30 PM Wed).

Chelle and Jules sit down to eat a farm animal

Chelle and I had lunch afterwards. I, personally, was starving and felt I could easily inhale not just one farm animal, but two. We found a cafe on Centre Rd and sat outside to a yummy toasted roast chicken on turkish bread. [Shut up, Craig - I know that probably wasn't the best choice of bread but gee it was good] And how cool are those plates? Never seen anything like it. I want a set like that. I wonder where the owner got them from? Might have to go back and ask! The cafe staff were great. (We even mentioned the topics of your talk-back radio show that Chelle and I rang in about. We were talking about the sausage roll-in a bread roll thing, and one of them said 'and the twistie roll.' It was funny as you had some callers ring in with that too). Was lovely meeting you Chelle. Keep doing what you need to do. Special thanks goes to one of the cafe staff who took this pic of Chelle and I.

Jules' debut swim at MSAC

As if an hour with Rona at the Harperdome plus another 50 mins cardio wasn't quite enough, at about 6:00 PM I headed out the door of my friend's place and jumped on a tram. The wrong tram. Again. The journey to Melbourne Sports and Aquatic Centre that should have taken 45 mins or so took more like 2 hours. Call me blonde. Call me uneducated. Call me whatever you like. I did my scheduled 3.2 km swim and was among the last three patrons out the door when they closed at 10:00 PM. Yes, it's really true - the journey to MSAC took longer than my actual swim session toook.

So that was the entree - my first taste of things to come for me at Harper's. Come back tomorrow for part two where I talk about some big lessons that I learned from the 90 kilo bloke with short hair and big biceps.

Visualising the outcomes I want in my world

I currently have two key focuses for the next 12 months: my graduate paramedic job (that I'll start at the end of March) and Ironman Western Australia 2009 on Dec 5 (the day before my 30th birthday bash!). To be successful at both of these, I need to visualise myself being the paramedic and the athlete I am striving to become.

A couple of months ago, Craig wrote a post about this, titled Just like you, only better. At the time I was under a huge amount of (partially) self-induced stress and pressure that originated from two months of insomnia, way too much procrastinating and nearly giving up on myself. It has only been recently that I've been able to give this some more thought - visualising the outcomes I am seeking in my world.

At the end of the day though, it isn't about me being a paramedic or about me being an athlete - but more about learning, growing and becoming a better version of me. Amongst my core values are health, fitness, family, friends, lifelong learning and personal growth. I do believe that by becoming a paramedic - the best paramedic I can be - and creating my 'best body' through endurance sport that I will be able to live a life aligned with my core values.

The picture is of me (yes, it really is me), completing the Gold Coast Sprintman triathlon on October 5. I look so happy that I just had to buy it. This will help me visualise myself finishing IM WA.

Key empowering questions:
What will I wear on race day?
What physiological condition will my body be in?
How will I feel in the water?
My swim time?
My transitions?
The speeds I'll average on the bike?
The thoughts that will whizz through my mind? The mental games I'll play
What and when I'll eat and drink to keep adequately hydrated and fuelled?
How will I deal with adversity (flat tyre, falling off the bike, having to walk the whole marathon)
My finish photo?

I have never got to that place in my head ever before - with anything. And of course, I've only just started creating my ironman race in my head. I don't know the answers to a lot of those questions (yet). Until I commented on Craig's Commitment Wall post on Tuesday December 9, my ironman triathlon goal may as well have just remained a dream - for another 6 years. While I had thought about it, on/off for 6 years, the truth is I had never got beyond the dream and committed to it and created the action plans. But here I am, I committed to achieving my Ironman goal in December 2009 publicly, but also to myself, psychologically and emotionally. To me right now, this is a non-negotiable. By the time December 5, 2009 arrives I will have raced Ironman WA 100's of times in my mind.

The Second Tuesday with Craig

Had my second mentoring session with Craig this morning - 07:00 AM my [QLD] time, 08:00 his time. Not going to go into what we spoke about (its personal). I am learning more about me and what I need to do to overcome the stuff I've struggled with for years.

One of the lessons from today: recognising that thoughts are a part of living and they are just thoughts. Craig mentioned what Eckart Tolle talks about in his books The Power of Now and The New Earth. [Thanks Craig - I bought them both today].

Another lesson: stop living in the past/future, and live in the NOW. I think a lot of my issues with fear, confidence, self-esteem etc stem from being caught up in the past/future. I need to let go of all that and live in the moment.

Also: Jules, stop being a baby! The only reason you wont do it [my triathlon training] is if YOU decide not to. I fully realise that now, too. I've made completing every training session a non-negotiable unless I'm ill, injured or invariably run down and tired.

Learning from the best

I received my first program from Jason Shortis this afternoon. It looks fantastic and I'm so excited to get started on my path to becoming an Ironman Triathlon finisher as part of my quest to becoming fitter, leaner, lighter, stronger, healthier. A better-version-of me. My program starts tomorrow.

I have already decided that I will commit to a full 12 months of triathlon coaching with Jason in order to give myself the best possible preparation to get me to the start line of Ironman Western Australia on Saturday, December 5, 2009 - and to complete it, injury free.

Jason is a professional ironman triathlete and I want to learn and be coached by the best. I met Jason after I finished the Sprintman triathlon on the Gold Coast in early October. A fantastic, down to earth bloke as well as an amazing athlete.

Tuesday's with Craig - The First Tuesday

I started reading Tuesdays with Morrie by Mitch Albom on Saturday. I had never heard of the book until just recently when Michelle told me it was recommended reading by Craig. Just the other day, I was talking to Mum, sitting at the compter when I happen to glance over at the bookcase and found Tuesdays with Morrie right there - talk about amazing! Mum said Dad must have bought it. I swiftly grabbed it and took it to my room like a mouse with cheese (or like Craig with his baked cheesecake!). Am learning lessons from Mitch and Morrie already.

Today I had my first mentoring session with Craig. How funny that it is Tuesday too! Tuesday is the new Monday - the day you create change (supposedly). Today is the start of the next chapter of my life.