Getting It Done. Gently. Week 1 Wrap-up

One week done and where are we at?

The Vital Stats
Weight: 78.8
Waist: 105
Weight lost: 1.5kg
Cm lost: +2!!

Like all new things, started with a bang. The first day was excellent, I was disciplined and focused. I went to the pool, worked hard, ate well and generally felt excellent ... and just a little bit smug.

By Thursday I was eating chocolate honeycomb pieces and swearing I'd do better tomorrow!
Overall the week has been good - much better than an ordinarily week. But not perfect. Perfect would have been ordering salad instead of creamy chicken and avocado when out with the fabulous lozzz123 from  Science, Spouses and Silliness earlier this week (yes, sometimes bloggers do meet up in real life. And have Italian. Check her out, she is much funnier than me!). Perfect would have been saying no to the piece of chocolate birthday cake at work (which I did) and not eating it (which I didn't). But you know, you can't improve on perfection, so it's better not to start at the top. Right?

My waist measurement hasn't really improved - in fact I've gained. Which is a little weird, but really, all that crazy rich food I ate on holidays the week before had to go somewhere right? The weight is probably overstated a little, I have changed my water drinking habits significantly this week and my weight can change up to 2kg a day with water intake at the best of times. But its heading in the right direction!

It's a start. And one that I am pretty happy with. Work days are the easiest part as I pack my lunch and only eat what is in the box. I have even let myself eat it in whatever order and at whatever times I choose so I don't feel as though I'm being deprived. But if it's not in the box, I don't eat it (except for the cake). So it's portion control. With only a little bit of control.

The hardest part is the late afternoons. If I have eaten my lunch and 2 snacks already, then at 5pm I'm hungry. Slightly earlier dinner and switching to having my morning yogurt in the afternoon seems to have helped. And drinking more water instead of eating the second I feel hungry.

But hey, I've only been to Maccas once this week!

What do you do to help yourself break bad habits when it comes to food?

Getting it Done. Gently. The Starting Line

The Gritty Details

Start Weight: (gulp) 80.3kg
Waist: 103
Daily calorie target: 1200-1400cal
Daily exercise target: 30 minute moderate plus stretches

Right so there you have it, a very embarrassing look at, well me! And no, I'm not sticking my stomach out on purpose. The keen eye can probably see that my lower back and butt are underdeveloped from a muscular point of view - that's because of the pain I have all the time, I hold myself funny. So the muscles in my core are very weak at the moment too. With the physio's help we are trying to build this up.

There you have it. Let's see what 10 weeks of concentrating can do!!

Getting it done. Gently. Week 1

Today is it. Getting started.

Tonight I will post my measurements, and some completely embarrassing before pictures. Because my blog readers deserve a laugh :p

Before I rush off to work (and yes, it is 6:30am), I thought I'd leave you with my food plan for today, just so you can have a little peek at the torture healthy eating I will be putting myself through for the next 10 weeks.

Breakfast: 1-2 slices of grain and seed bread with natural peanut butter
Morning tea: 1/2 punnet of strawberries (which is like, 4 strawberries ya know).
lunch 100gm chicken and salad on wrap
Arvo tea: yogurt (deviating from the plan slightly here which is no dairy, but need to use up the yogurt
Dinner: 200gm steak with salad

Its not so bad really. It's just a lot less than I have been eating the last couple of weeks!

This afternoon it's off to the local pool for some walking laps. Surprisingly I'm not allowed to swim yet as my back can't handle the slight arching necessary to swim. Go figure. I'm allowed to backstroke but seriously, who backstrokes? I just run into things (walls, people, aqua aerobics classes...)

How's your Monday shaping up?

Loosing weight the gentle way

Spring is almost here and there is work to be done!
Not just any kind of work, weight loss work!

Currently my back is giving me serious issues. I have disc issues in L3, L4 and mainly L5/S1. For the last two months I have done no exercise at all other than those that my physio has recommended. It has not been good on the weight loss front. But I am determined to start august differently.

Want to join me?

I'm taking the next 10 weeks to kickstart my sluggish metabolism again. Working on the dietary recommendations from the dietician I saw last year, working with my physio to build my physical health and prevent further back damage.


I am very limited in what physical movement, but given that I haven't been doing everything that I could be to keep my body healthy food wise, there is lots to be done there.

So what is my plan?

I'm using calorie king's 10week calorie counter book. There is an online program www.calorie king.com.au where you can enter all your food online. I have used the online version before but found it too hard to remember what I'd eaten at the end of the day. The booklet set me back$4.95 and I can carry it everywhere. Bargain.

Week 1 I will not make drastic changes to my diet for week one. I will simply record what I would normally eat. This is an important step as I need to make sure that I have a clear picture of where the major problem areas and times of the day are for me so that I combat them effectively. This might seem like a strange way to start a health plan, but you can not fix what you do not understand.

I am aiming to do my pilates based physio stretches (20mins) each day and cycle for 10minutes a day for the first week as per the physio's recommendation. As my strength builds and pain subsides in my back, the physio will add more exercise to my routine. I will be allowed to start running again when I can arch backwards without pain (had no idea that you were supposed to be able to do that without pain!).

Each Monday I will update my blog with my fitness update and progress in exercises. If you want to join me you can link up to your blog or leave your stats in the comments section. We are going to make some gentle changes :) We are not going for crazy, hard to stick to diets, or out of control exercise plans. They can be great and they can work, but for me right now, I can't sit or stand for 10minutes wihtout pain, so let's start gentle. Attainable.

It doesn't matter what plan you use, as long as you are happy with the method and can commit to 10 weeks concentrating on sticking to it!

This Monday I will put up:
my start weight
My goal weight
My current measurements for bust, waist, hips, thighs and arms
Maybe even a 'before' photo!

Feel free to only write up what it is that you feel comfortable with.

It might be as simple as, I'm going to walk for 20minutes twice this week.

Have a think and on Monday, be ready to join me with your goals. We are going to make gentle changes that work!

One Day at a Time

Well ... back when I wrote this post I was very motivated and had goals in mind.

Unfortunately I have fallen off the wagon. Again.

I have been reading a book that quotes a Chinese proverb. "80% is perfection".

I like that!

I am currently... (gulp) stuck at 76kg.  I have lost a bit of weight over the last 6 months (7.5kg) but I still have at least 6kg to go.

So its time for a new plan.

I am going to aim to eat well and exercise 80% of the time.  That's 5 days a week.

So today, its shoes and jacket on - I'm going for a run!

Getting Your Exercise Groove On .. When Your Head Says No...

So, how do I get the exercise happening if I can't make myself go to the gym...?

I love Zumba. Unfortunately I have as much trouble getting to Zumba as I have making myself go to the gym... the same anxieties creep in.

While I'm sorting that out, I have been keeping up with Zumba on my computer! Here are a few free Zumba clips that I love.

Shakira's Waka Waka - I love their energy and the song!

One of the original Zumba videos on the web

This one is just Fun!

My other passion at the moment is shadow boxing. I use move I have learnt in boxing class, and from my Billy Blanks Tae Bo DVD and pop on music and just make it up. After about 30 minutes I'm exhausted! If I push out to an hour I can get an awesome workout.

The final thing I am doing at the moment is a weekly run with a bunch of girls from my church. Knowing and trusting these awesome chickies makes it much easier to get of the house and get there - for some reason my anxieties really don't come to the fore when church people are involved - I have no idea why!

The important thing for me is to keep moving and trying to loose that weight :)

Handling Anxiety

The Olympic Venue where I did my first Triathlon

Sometimes I get anxious.

Pretty anxious.

Ok, very anxious.

I have stress related anxiety that pops up mostly when things get difficult. It can be pretty isolating. Having feelings of anxiety is different for different people. One of the things that helps me cope with anxiety is exercise. Only, there is one problem.

I get anxious about turning up for exercise.

I had a gym membership. I went 3-5 times a week and enjoyed it. Then I had a slight injury and didn't go for a couple of weeks. Weeks turned into months as I convinced myself that people at the gym would judge me for not showing up. Or maybe they have closed the gym. Or maybe they have changed the hours. Or moved the machines...

It's easier to just not go...

I paid that membership for 12 more months before I finally got up the courage to go and cancel it - and only then because I found someone to take it over. The feelings I experience aren't logical, or have easy answers. People at the gym might say "Hey, haven't seen you for a while" or they might say "Hey, its good to have you back." Or, if I'm really unlucky, they might say "Hey slacker!" I could check the website to see if they are still open (which they are...) and if the hours have changed (which they haven't), and if the machines have moved... I'll be ok! - the reality is - I can actually cope with all of these things... but I have already convinced myself that its too risky.

So I don't go.

I joined another fitness club (while still paying for the first!). This offered set class times with an online weekly timetable (no changing times to wiggle out of), and casual rates (so I wouldn't get stuck if I didn't stick in the contract).  It was an awesome and encouraging community who got me half way to my current weight loss goal.

But then stress at work started to take over, and after 6 very successful months, I started to have the same thoughts and feelings I have experienced in the past. Suddenly I stopped going 3-4 times a week and just went once. And then not at all.

Its been a month. My weight is creeping back up. My PCOS is getting worse, and above all, I have no physical outlet for my anxiety (after a class - I feel great for days and can handle my anxiety with more perspective and realism).

I'm putting this out there because I need to start getting honest about my life and the things that I find hard.

I'm going to post a couple of posts on the things that I am trying to do to handle my anxiety. I want to explore ways of exercise to help me build my confidence back up to go to a class. At the same time I will be seeing a counsellor to address the cognitive and emotional reasons behind my anxiety.

I'm hoping at the very least that blogging my experience will help me to work through it. Maybe I might help someone else in the process.

My First Mini-Mini-Mini Triathlon

150 meter swim, 5k bike, 1.5k run = 36 mins and addicted!

My Top 5 Tips for Weight Loss

I'm halfway to my goal weight and still have work to do, but here is what is working:

1. Don't keep junk in the house. At all. Box it up and give it away, its easier not having it around, distracting you.
2. Change your driving route, park on the other side of the road, catch the bus - do whatever it takes to make sure you no longer just nip into McD's on the way home for a hamburger and fries.
3. Bring a plate. Offer to bring a plate of food to the party or BBQ, - make it the yummiest, favourite-est, most moorish healthy food you love. Then just eat what you brought. Chances are everyone else will want the chips and dip anyway. 
4. Do the workout. Don't ditch it. Don't postpone it. You will feel good once you start and better when you finish. Start, then continue. 
5. Download some great motivation music for your workouts, house cleaning and shopping. Listen to your ipod at the supermarket and you can drown out the annoying ads and music and focus on your pre-prepared-I'm-only-buying-what's-on-this-list-list. 

You CAN do this. (hmmm this is as much for me as for you!)

Catching Up on Life

Well we are nearing the end of the year and it has been too long between posts. Nov/Dec is always a tricky time for me work-wise, with many extra hours, as well as lots of training. Blogging became something difficult to focus on. 


Christmas Prep:  I am starting to move towards a Buy Nothing Christmas.  At the moment, my effort is token at best due to office Kris Kringles etc. But I am working on it. I will post about our Christmas gift giving this year later in the week, but food for thought - I would love to move towards this kind of Christmas...  
I am working through this free Jesse Tree devotional each day during advent. 


Fitness:  I have completed the 12 week program and have made a total loss of 4.5 kg from my heaviest weight. I still have a bit to go, and will be continuing to train 3-4 mornings a week.  I just need to go to bed earlier to compensate!!


Married Life:  Mr. Awesome and I are still enjoying the wonderful change that his current job affords us. We live just a two minute walk from his work and enjoy shorter hours, more time together and the financial benefit of only one car. We are looking forward to a little time off early in 2011 for our 2nd wedding anniversary. 


Church Life: Mr. Awesome and I have let a few other ministries go this year to focus on music ministry within our service. God has answered our prayers for more musicians and singers in the last few weeks and we are now able to step back a little in our time spent. Its a great thing! We are looking forward to what GOd plans for us next year. 

Fitness Update!

Here is an update! 


I have been working out as part of a group fitness program for 6 weeks now. 


I have just started to loose some weight (now 2kgs from the beginning of the challenge - which isn't a lot, but given everything going on with my family and the addition of PCOS, its pretty good start!) - but I have lost cm everywhere!! I will have my half way measurements to post shortly. 


I have been enjoying getting out in the mornings and doing new things like boxing (sooo hard but great!) and fitball (hilarious!) as well as lots of cardio/running and interval training.


Here is this week's fitness plan:


- Monday 6am Strength/Boxing
- Tuesday 5:45am Cardio/Outdoor Interval Training
- Wednesday Rest Day
- Thursday 6am Fitball/Core and Stretch
- Friday 6am Shunt Cardio/Weights 6:30pm Zumba Class (I did this with friends a few weeks ago and loved it!)
- Saturday 6:15 am (90 mins) Outdoor Boot Camp 9am Dance Teaching (2.5 hours)
- Sunday Rest/Quiet walk


Hmm... looks from that like I'm some fitness nut gym junkie! Not the case. I am usually always last in the running, shuffling along at the end of the line. Back row struggling to figure out the coordination! I have always danced but these movements are all so different to dancing!! The biggest thing is that I am enjoying it! Even the hard stuff. I'm loving being outside and pushing myself.  


So what am I working towards?  Well... there are a number of things:


1. Stabilising my weight:
I have let my weight fluctuate dramatically over the last 5 years and its wrecked havoc on my health and PCOS symptoms. 


2005: 60.5kg
2006: 70kg
2007: 78kg
2008: worked to bring back to 72kg in time for...
2009: Wedding weight 72kg
2010: July - heaviest ever weight of 83.5kg


As a percentage of my lightest adult weight - I put on over 30% body weight in 2 years. The effects of this have been enormous. My PCOS symptoms have become more pronounced, and I am a very good candidate for Type 2 Diabetes right now. But its not about getting back to my 2005 weight.
At 60.5kg, for my height, I was quite underweight and suffered low blood pressure, dizziness, headaches and constant muscular and back pain as I had very little muscle to protect my skinny frame (and at the time I thought I was huge!! Isn't silly how we berate ourselves!). So I have no desire to be back to that unrealistic weight. 72kg is my current goal and one that I will be able to maintain. 


2. Honour my husband by being the woman he fell in love with.
Now, before I get flamed for that sentence, can I please point out, that my husband loves me even more today than he ever has. He has always been 100% supportive and appreciative of my no matter what the size or shape of my body and he has seen me at every weight above. He has never 'weighed in' on what weight I should be, but supports my goal to be healthier to support my PCOS and to hopefully avoid a diagnosis of Type 2 Diabetes. I want to honour him by having the energy and vitality that I had when I was not overweight.  


3. Lessen the symptoms of PCOS and infertility
Its not something I blog about much, but one of the effects of the PCOS has been infertility.  Along with trusting that God has a plan for our family, I have been pursuing the 'natural' methods of dealing with PCOS such as cleaning up my diet, eating more LowGI wholefoods and loosing weight. I am hoping this will also help with cycle regularity and hirscitism. 


So... I don't want to look like this: 



At my heaviest



At my skinniest (58.5kg in 2003)


But healthy like this:

At our wedding!




I am going to slog it out hard over the last 5 weeks of the challenge and I will post a photo of my progress!

ACTION PLAN Steps 1 and 2

Ok, I am being brave and I am putting everything out on the line! Here is step one in my ACTION PLAN.

1. Know Your Goal

Know what it is you are setting out to achieve. Write down your goals, and show them to someone else. Its important not to hide what you are trying to achieve.

SMART Goals are much more easily achieved. For more info on SMART goals download this document www.adelaide.edu.au/wpdn/mentoring_goalsetting.doc

2. Set a starting point. 

You need to know where you have come from and where you would like to be. 

Below are my stats from the 12 week fitness program I am part of. This is the initial stats. 

(I don't remember turning 27 yet. ... I think I am only 26 still... but its only a couple of weeks regardless.)

Ok, so there are steps 1 and 2. Have a go at setting your steps, share them in the comments section below or post a link to your own blog. 

Age: 27

Height: 172

Measurements	Initial	Midway	Final	Overall Loss
Body Fat %	40.6
Weight	81.9
Right Bicep	29
Left Bicep	29
Chest	102.5
Waist	94
Hips	104
Right Thigh	60
Left Thigh	58

               

Fitness Scores	Initial	Midway	Final	Overall Improvement
Step ups	86
Push Ups	8
Sit ups	1
6 min shuttle run	56
7 Phase Plank	1