In which I explain how I am on my way from A to B (A=misery, B=happiness)

Well, I will walk 500 miles and I will walk 500 more. Sorry. Ear worm. But it’s kind of true.

I am determined not to feel shitful this week. Because crap weekend and all. Exercise makes me feel better. So today is my over-sharing post about exercise, food and that little demon called indulgence.

Now that I have all this free time I’m getting to the gym 3 times per week. I feel fantastic afterwards and not sore anymore. I hate going but my personal trainer (not too expensive, it’s only 30 mins a week) also takes hour-long group HIIT classes, and I like the way she trains. So I’m weighing myself once a week on a Saturday morning (ugh, hideous), and I am slowly beginning to lose the weight again. I’m dropping between 500gms (1 lb) and 900gms (2 lbs) per week which is normal for me. It’s slow, it’s boring, but I’m starting to feel strong again and wanting to push myself a bit more.

As the weather heats up I will add a couple of swim sessions to my week – they seem to help me drop weight quite fast and I never feel sweaty afterwards although I do feel deliciously tired, and the pool is essentially empty between 8.30 – 9.30am. And if I can make it to even one yoga session I will gain flexibility. So I am hoping my week will start to look like this:

Monday: cardio and weights, then swim.

Tuesday: Personal training session, then cardio

Wednesday: cardio and weights, then swim

Thursday: HIIT session

Friday: swim then Yoga?

Saturday: HIIT session

Sunday: are you kidding me?

At the moment cut out Monday and Wednesday and you have a clearer picture of my ACTUAL week. I know I’m wanting to exercise more because on Monday morning my body is telling me to get moving. I have to exercise in the morning because I hate the evening heat. Better get me moving early before I overthink it.

However, despite all my good exercise intentions, my diet is a little horrible. I’ve been trying to reduce my food intake from about 2000 cal to 1500 cal – which is a perfectly reasonable amount of food for someone who is weight training and also trying to reduce a dress size or two. This is not so easy. I’m getting very hangry (angry hungry) while my body adjusts to the new portion sizes and I’m not always able to contain my eaty moments. So last night, for example, I ate a cup of home-made macaroni cheese as well as 2 lamb chops and a salad. Plus 2 glasses of white wine (I know, what was I thinking?) and some licorice bullets. Now, one of the above has to go. I’m thinking I need to reduce my wine intake again. And maybe my licorice bullets. And perhaps the lovely delicious carbs. According to my diet diary I was 222 cals over for the day.

Most days I manage to keep it at 1500-1700 cals, but I might be cheating a bit on portion sizes. ANYWAY. Last week was woeful. I’m struggling to be as disciplined as I was the first time I lost all the weight. I think it’s because my last diet was very restrictive in terms of carbs and sugars. I can do it, but actually my diet needs to be sustainable in the long term. As I’ve mentioned before, I nearly always eat freshly prepared unprocessed food. My worst diet enemy is my DH, who has a sweet tooth and who can eat crap all day long. I need to be able to have dessert from time to time, or eat pasta, or have a glass (or 2) of red wine. But it’s SO hard to LOSE weight without restrictions. Easy enough to MAINTAIN as long as the exercise stays consistent.

So here is my plan to get from A to B, in the form of diet and exercise.

• Let’s start with Sober September. Well, not quite because why? but I’m saying it here: I’m cutting down to 1 glass of wine a night! MAYBE I’ll even have a night off drinking altogether. I know! Amazing!
• I’m reducing my carb intake to 1 meal a day. So if I have my delicious sourdough soy-lin bread in the am, no high GI carbs for the rest of the day. Including (sniffle) pasta.
• I’m reducing my pasta and rice intake again (but I LOVE my pasta)!
• I’m cutting out evil ice-cream dessert. Including chocolate bullets. Even when DH just brings them out and flings the packet all over the couch along with the Rocky Road and the chocolate bars. (EVERY FREAKING NIGHT).
• What shall I add instead? Well, I’ll go back on the nuts and seeds for snack food, and there’s always oranges and apples and bananas and strawberries to enjoy if I need a sweet something.
• I’m gonna do the exercise plan above and not shirk on the Monday and Wednesday.

I’m on my way from A to B. I’m determined.

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Determined to get fit!!!!

This post is for all the diet and health nuts out there. I am a very lazy person. I’m sure I’m not the world’s laziest person – that would be hyperbolic and smack of hubris. So for me to get back on the diet and fitness wagon is an effort.

I’m also not a runner – in the hot, humid Brisbane heat I can’t actually run because I get very lightheaded and puffy and look like I’m going to pass out. Heat will do that to people with low blood-pressure. And I’m an ex-smoker. I don’t think my lungs have ever really recovered. I would love to run. It looks self-sufficient, but I hate getting hot, sweaty and panicky. And I really can’t be bothered with the treadmill – I only go on one to get my muscles warm.

So I must find other ways to exercise. I like to swim. I like to lift free weights. I really like yoga. So last week I got back on the wagon, back on the horse, back on the treadmill.

Mondays and Fridays I see a personal trainer (at the moment until I can’t afford it any more), and because on these days I don’t work all day, I can stay there for more punishment. Last Monday I stayed for a Tabata class. Nearly killed me. Tabata is a regime whereby you do a body weight exercise for 20 seconds, have a 10 second rest, then repeat. 7 more times. Then you have a minute’s break and start the next exercise. Exercises can include Burpees, push ups, crunches, hi knees, lunges, squats and other things. You do this for an hour. When I’m fit it’s not too bad. When I’m out of condition, oh boy. Oh, boy oh boy.

Word of warning, if you do 3 x 120kg leg presses followed by weighted squats and lunges with your PT plus other fun stuff, then try and do a Tabata class, make sure you eat breakfast and be prepared to NOT SLEEP for THREE NIGHTS because when you turn over your body is in such pain it WAKES YOU UP.

On the plus side, I got to my next class on Friday and while I was in no condition to push myself too hard, I stayed and did some more weights, treadmill, seated rowing and stairs. It felt good to work my poor aching quads and glutes. OMG.

Food-wise I’m not faring too badly although I’m still a little generous with the carbs and potatoes. As I keep the diet up I’ll reduce my bread, pasta, rice and potato consumption and up my leafy green vegies and quinoa. Anyone who knows me knows I rarely eat junk food – can’t actually eat Micky D’s because the food doesn’t actually taste like food. Same for KFC and other fast food outlets. And I cut out milk from my coffee (except when substituting it for breakfast) and tea long ago. I hardly ever drink soft drink or juice – I actually prefer the taste of sparkling mineral water. My great weakness is sweet things, and/or hot chips. Once I get rid of the desire to eat these things I’ll do a lot better. But NEVER ask me to forgo my Pinot Noir. Even hubby knows not to ask now.

I’m back on MyFitnessPal and my calorie intake is hovering around the 1700 mark – this needs to drop by 200 calories for me to lose weight easily. Problem is, the weight goes straight back on if I ease up on the exercise. I’m not an exercise junkie so I can’t maintain my habits very well. SIGH. But I’m determined to get fit and healthy again – need it to maintain my ageing body!

And the weight loss treadmill begins! (again)

Yep, you heard it. In the week since my last weigh in I’ve lost 800 grams. I COULD call this a kilo but then I couldn’t include the breakfast I’ve not yet eaten. So my diet and health kick is working well. And for those who actually care about what I do, here it is in sordid detail.

In October 2012 I had had enough. After a trip to Greece in June that year my weight ballooned out to the mid 70s and I was looking and feeling like a little old middle-aged lady. It was not pretty. I felt old and tired and unattractive. Something snapped, and I made decisions. I went on a year-long health jag. Throughout this time I joined a small PT club. I worked with a personal trainer once a week, went to three exercise classes a week (boxing, HIIT), swam a lot, did some yoga, went on a diet (high protein, low sugar and low GI carbs), and lost all the weight and more that I had put on during my marriage. I was strong, fit, healthy and slim. I felt fantastic and easily fit into size 8 clothes. I think my lowest weight at this time was about 61kgs – I have no idea because I stopped weighing myself.

After Xmas 2013 I eased off a little. Maybe a little too much. I noticed I couldn’t fit into my litmus test pants: a pair of size 8 red jeans. Never mind, I thought, I’ll just go to some more classes. I got more and more laid back about my diet, my exercise and my health regime. I had a PhD to finish, y’all! I got busy at work. I dropped my PT now as it was too expensive to keep up now that I wasn’t going to so many classes. I joined a different gym. Ever so gently, my clothes sizes moved up a notch. From size 8 to size 9, then size 10. Now I was eyeing off size 11 clothes and then, in October last year, I bought a size 12 dress. Dang it. But I was enjoying wine and the good life too much to spend much time at the gym.

Then I bought some easy wear pants and they were a size 10. Cool. I was still ok. And then Xmas 2014. Oh dear. Whoopsy-doo. All that lost weight began to creep on around my waist. Buttons began to pop. Tops began to look frumpy again.

So I made a decision to refocus my energies into getting that spare tyre removed, getting fit and healthy again, and not eating and drinking quite so exuberantly. I have a 10kg weight loss goal. Really, I just want to fit into my old size 8 clothes again.

This is what I’ve done.

A week ago I joined my gym’s latest “8 week body transformation”. Perfect timing. It gets me 8 PT sessions, a dedicated work out class, weigh-in and measurements, a food diary thingy and an end-of-the 8 week weigh-in and measurement. I have some spare time at the moment, so I’m trying to get to the gym at least 4 times a week. Mondays: Boxing class OR something in the AM such as Zumba plus a swim. Tuesday: PT. Wednesday is a day off. Thursday is the dedicated fitness class, a bit HIIT, with body weight exercises and running. Horrible but healthy. I don’t mind doing Burpees or Mountain Climbers or high knees, but I often feel faint during the class because I have low BP. Friday I took off but there IS a boxing class in the morning followed by yoga. Should go. Haven’t yet. Saturday could be a long one if I let it: HIIT at 8.30, Yoga at 10, plus a swim. Sunday Core X and swim.

That’s enough exercise to keep me busy and engaged, and plenty of exercise options. Although no dance. Result: I’m not as UNFIT as I thought I would be and my fitness level has gone back up quite quickly. Phew.

I also have an account with MyFitnessPal. This free app and account (I know, awesome, hey?!) is a log of all my activities and will also sync with my Apple Health, plus about 30 other health measure apps such as Fitbit (which has a terrible app, don’t use it). MyFitnessPal also allows me to connect with other members, it has an enormous food database, and logs my favourite foods too. I can log my exercise, food, calorie or KJ intake, weight loss and other things. It’s a near perfect app for me. So I calorie count and limit my food intake to 1500 calories per day. This is enough to lose weight when I add up all the exercise I do but it’s not enough to starve me. I’ve stopped drinking alcohol for FebFast and I’ve never really drunk sweet drinks. I’ve cut down on crap food too. And NO dessert any more (sadness).

So, there it is. A three pronged approach. Goal-setting group fitness classes plus PT, a calorie-counting diet, and an app that records my stuff and connects me to a wider community. I’ve done it before, I’ll do it again. Although I have to admit something. It is just as hard to maintain a healthy weight as it is to lose it. I hate feeling sore all the time and I hate not being able to eat Tim Tams. So that’s why I let my health drop a bit.

I have done this before, I will do this again.

Weight loss, maintenance and the pursuit of perfection

So, in 2007 I turn 37, get married, move to sunny, hot QLD and over 4 years the weight just stacks on. I join gyms, get a PT for a short while, but the willpower is not there and the PT is frankly not very good. Besides, I am happy, slightly overheated and disinclined to get sweatier than I already am. After 4 years, a  mostly finished PhD and no exercise, 40-something me is eyeing off size 14 clothes and lamenting the loss of my figure, thinking sadly that I’m probably destined for frumpy middle-agedom after years of being mostly slim and basically healthy.

Then in 2012 I have an epiphany, take time off from the PhD and decide to lose weight and get healthy. I join a private gym, get a PT, exercise 4 times a week, eat well for the first time in years, count calories and food intake and voila, underneath frumpy lady is not-frumpy lady. Weight falls off, muscle builds and tones, and I am back into a size 8 and lamenting that off-the-rack clothes don’t really work for smaller waists and larger thighs. (When one says larger thighs, they aren’t really all that large at all – just sayin’.)

Now, I am in maintenance mode. I struggle to get to the gym more than 2 times a week and that includes my PT session, I drink 2 glasses of wine a day, eat ice-creams and the occasional biscuit and have stopped counting calories and food intake. But the weight has stayed off, as far as I can tell. You see, I don’t weigh myself except when I’m at the gym, and even then, not very much. I don’t panic when I feel I am having a “fat” day – it’s just my hormonal cycle fluctuating as it should.

Even my PT can’t understand it – he asks what I am eating, what other exercise I am doing to keep so fit, and all I can say is “my body likes being like this”. And so it does. Last century, American psychologist William Sheldon came up with the notion of somatotyping, that suggests humans come in three basic body patterns or sizes (somatotypes): ectomorph (long and thin); mesomorphs (muscular, fit); and endomorphs (large, broad). It’s basically accepted to be quackery (you should read how he got his data! Research fraud!) now but hey, it works for this black duck. According to this pop psychology theory I am a mesomorph. I gain and lose weight easily, I develop muscle easily, and my body is compact and designed for powerful movement. I do mainly strength training because I HATE cardio, but I DO do a circuit class, mainly on the weekend, and sometimes I do boxing as well. Must get back into that on Thursday nights.

Thing is, I can feel my motivation slipping away every so slightly. Yesterday I was in a bit of a heap and took a doona day – I’ve been battling a throat infection for weeks and I just needed to lie down for a long time. I went to the gym in the morning, but I didn’t take the dog for a walk as I should have, and then I spent the day grazing, basically because my body is fighting off this thing. And I was hungry. Today I feel a heap better, but it’s raining and I’m not sure the dog will get her walk today, and I’m still tired and a bit achy. And I have work to do.

I was reading a long-lost blog by a fellow MyFitnessPal user who has been a great inspiration to me – essentially same age and weight, she has reported on her weight loss journey and taken progress pictures, and she looks amazing! Her actual weight has fluctuated a lot (about 15 lbs), and depending on what she has been doing – either strength training or cardio and calorie-controlled eating, she looks almost the same in all her shots. Actually, she looks hot in her strength training shots, heavier in weight but slimmer in size. I wasn’t aware that strength training can have such an awesome effect on one’s appearance, but it really does. But even this amazing, sensible woman has had her low months. She recently reported on her battles with depression and illness that have demotivated her. Old habits crept back in, exercise went down hill and she gained weight. And she stopped writing in her blog, which is why I couldn’t find it for months. But she’s back now. And I’m so glad – because one needs motivations like someone else’s blog to re-energise and refocus.

So, to perfection? Well, we all know that’s not possible. And I don’t want to be perfect. But I do want to be fitter, now. Healthier, and even stronger. Because all this helps me as I age. Here are some before and after shots for those who think that sort of thing’s important: (notice how I’m hiding my fat bits from the camera in the first shot!)

The Weight Loss End is in sight!

At my second gym session for the year this morning, I felt reasonably strong and well, and upon weighing myself I saw I had lost 1.4 kgs since the 18th December. That’s 20 lbs lost in total so far. I’m feeling good! I now weigh 65.8kgs (145lbs) and am well on the way to reaching my goal weight of 59 kgs (130lbs). This next week will be a bit hairy with all the work going on at the house, including me painting the lower front exterior (it takes FOREVER), so I’ve begged off the cardio exercise, but I’m keeping with the 3 early morning boxing, circuit and PT sessions. Boxing and circuit give me great cardio anyway because we’re made to do Burpees and Mountain climbs and sprints, plus ab crunches, star jumps and lunges. Finish it all off with a Sunday Yoga session and swim and I’m well on the way to maintaining four workouts a week as part of my regular routine.

When I say the End, what I really mean is that I will be in maintenance mode thereafter, and can relax the rigidity of my obsession to get fit and lose weight. I’ve returned to my quite calorie restricted diet and am so happy to be off the booze and the oh-so-sweet things, although I confess I’ve cheated every day with 2 squares of chocolate and a light, low-carb beer. (House painting is very thirsty work.) What I have noticed, though, is that I am maintaining much smaller portions of everything and I’m not going back for seconds. And this is good. It means I’ve permanently changed the way I eat, and I am controlling my calorific intake without pain and suffering to me or other small beasties.

And I don’t feel as hot in this hot, sticky, humid climate. Yay! A Christmas success story, just for a change.

 

Salad Nicoise

Looks good, doesn’t it? And less than 400 calories. I made it myself. Normally I don’t take pictures of food. But what the hey. This is pretty.