Friday, March 30, 2012

Night time munchies

Why is it that I want to eat crap at night when I get home from work? All day I had resisted the extremely sugary baked goods surrounding me on the ward (I didn't even have a taste of the Anzac cookies I had made for all the nurses!!!)... I politely declined all the chocolate offered to me... I didn't even have a hot drink from the cafe!

And then I got home and started eating mindlessly! *face plant*! It's like as soon as I get home my mind does a complete flip and I just lose it!

I need to get a grip!!

Meanwhile I am still in a world of pain from the Pump class! Tomorrow I will be going to the gym to do my first RPM class after being cleared by my physio, so it'll be interesting! My foot is actually doing really well now that I am strapping it daily. I can walk normally now and I have very little pain for most of the day. Progress!


Thursday, March 29, 2012

DOMS... How I heart thee!

I am in a world of pain today! But it feels SO good! My legs and shoulders are the worst hit from last night's Pump class, I could barely walk today! It kindly took my mind off my foot pain... :)

Wednesday, March 28, 2012

Back into it!

After getting clearance to start training again, I drove to the gym tonight with excitement! Although I was given the okay to cycle, I decided I should probably take it easy on my ankle and do a Pump class instead. I am now in a world of pain!!! The good sort!

I realised it has been about 3 months since I've done a Pump class! Unfortunately there are only a couple of Pump classes per week run at my new gym and I've never really had the opportunity to go until tonight! It was such a tough class - I felt every rep! We did the new release (81) and even though I took a little bit off my usual weights, my legs were like jelly part-way through the squat track! It felt great to be back though and my foot felt fine throughout most of the class with a few modifications. I'm working on a varying roster from next week so I should have more opportunities to attend the Pump classes and build back my strength!

Food-wise I have been doing so well. I'm really proud of my choices and have stuck to my 1200 cals for the last few days 100% and not eaten any sugary crap!


Calories in: 1170
Calories out: 500

Happy Weigh-in Wednesday!!!

Wooohooo! I jumped on the scales this morning and there were the numbers I wanted (but did not expect) to see! Despite having a pure weights week and a few food slipups, I managed to lose a whopping 1.5kg!!!

Weight: 79.6kg
Loss: -1.5kg

I am over the moon!!! Now that I have the go-ahead to do some cardio, I can't wait to see what happens this week!

Tuesday, March 27, 2012

This was not the news I was wanting to hear...

After being in denial about my foot for the past two weeks, I finally realised it wasn't getting any better and admitted that I should probably get real and have it looked at. I was hoping that it wasn't a stress fracture, but knew that if it wasn't, it meant that I had injured some ligaments - likely my peroneous given the location of the pain.

The verdict from both my physio and my doc - "You've injured your peroneous brevis and longus tendons..." and the part I really didn't want to hear - "there will be no running for 6 weeks". I wanted to cry! Thankfully my physio was my saviour and gave me the golden news that I am allowed to keep up my fitness with rowing, swimming and cycling (within pain limits). 

With an overuse injury on board, I really need to re-evaluate my training schedule to try to minimise the potential of this happening again. And I need orthotics. Apparently I over-pronate on that same foot, which contributed to the injury. Fabulous.

So where to from here? I have a complete ban on running until I see the sports podiatrist in 2 weeks. Once I have the orthotics I may be allowed to introduce some short runs into the mix and see how it goes, it'll be up to them. Fingers crossed!

In the meantime, I will be designing a new training schedule of RPM, boxing, swimming and BodyPump! Time to crack open the diary!

Calories In: 1150
Calories out: 150

Sunday, March 25, 2012

Sunday 25th March 2012

Today went well but wasn't as good as it could've been.

My food intake was fantastic until about 5pm and then things just went downhill. Instead of following my food plans I completely derailed and found myself cooking something else that wasn't within my calorie quota. I do regret what I put in my mouth and I know that I need to do something about my evening food intake. If my weight loss was down to what I ate between 9-5, I would be the healthiest, fittest person who ever lived! EVERYTHING bad happens after 5pm but at least I can recognise that. It says to me that I really need to change what I do during my evenings. Usually I go to the gym, but with my injury I've been using that as an excuse. But no more!

So... Tomorrow night I am going to the gym to do a couple of hours of SOMETHING! Even if it's just some pushups, situps and upperbody weights!


Calories in: 1500
Calories out: 200 



Saturday, March 24, 2012

Exercise Alternatives

I'm a real cardio girl and I'm really frustrated at the moment as I can hardly walk, let alone go for a run right now. My foot is still injured and at this rate it is not looking like it will be getting better any time soon. So what can I do for exercise? I thought I would make a list of every activity that doesn't involve my feet...

- Sit-ups
- Upper body weights
- Planks (on one foot)
- Pushups (on one foot or knees)
- Skipping rope (hopping)
- Boxing
- Kayaking

Anyone have any other suggestions? 


Meanwhile, I think I need to make myself more accountable for my actions. I need to start writing on this blog every day how many calories I consumed and how many I burned during exercise. Without that I think I will lose my focus. I've been really good with my meals the last few days but when it gets to the evening, around 7pm, my inner-Labrador comes out and boy does he have a taste for sugar! I know that it was really hard to break the habit and the addiction to sugar when I started 12WBT last year and I know that it will be difficult this time as well, but it will hopefully be a little easier knowing what lies on the other side! Although I completed the kitchen task, I didn't throw out the base ingredients used to make cookies, cakes and desserts... That means that I can make (and have made...) anything and everything from Anzac biscuits to custard to self-saucing chocolate pudding! I finally woke up to what was happening and got out the bin and said goodbye to the custard powder, dates, flour, cocoa powder... I don't need them in the kitchen anymore - I really shouldn't be making anything like that! I find baking really therapeutic, particularly when I can't release my stress by going for a long run but I will just have to get creative and release the tension other ways...

Thursday, March 22, 2012

Task 8

Task 8 - Measure Up!

I feel physically ill after doing these measurements... How did I let myself get into this state?

Chest: 105cm (+15cm)
Waist: 84cm (+7cm)
Belly button: 94cm (+17cm)  
Hips: 109cm (+12cm)
Right thigh: 59cm (+6cm)
Left thigh: 59cm (+6cm)
Both thighs: 102cm 
Right arm: 31cm
Left arm: 30cm
Body fat % estimate: 33.7% (+12.3%) (measurement method)

Weight: 81.1kg

I just want to go hide in a hole now.

Task 1 - Introduce Yourself (Part 2)

I found this on another 12WBT blog tonight... The A to Z of Me.
 
A// Age: 28

B// Bed size: Queen! I would love a King - maybe next time!

C// Chore that I hate: This is a tough one. It used to be vacuuming but in my new house the carpet is very vacuumable (is that even a word?!) So I'm going to say cleaning the bathroom.

D// Dogs: Dogs, dogs and more dogs! I have three. They are a HUGE part of my life and I wouldn't have it any other way! They are great running partners, particularly my Kelpie!

E// Essential start to my day: A nice, hot shower!

F// Favourite colour: It depends on my mood, but usually purple, red or blue.

G// Gold or Silver: I love them both together! Otherwise gold.

H// Height: 183cm (6 foot)

I// Instruments I play: I play a bunch of instruments - mostly saxophone (alto and soprano) and flute and a little bit of piano. A couple of weeks ago I started teaching myself the guitar! It's heaps of fun!

J// Job title: Doctor.

K// Kids: Nope.

L// Live: NSW

M// Mother’s name: Is something you probably couldn't pronounce properly!

N// Nicknames: I don't really have too many nicknames... Mostly just Nik or some variation of the theme...

O// Overnight hospital stay: Not as a patient...

P// Pet peeve: Poor grammar! To me, the most annoying mistake is people saying "could of" instead of "could have". Drives me BONKERS!

Q// Quote from a movie: "Do, or do not. There is no 'try'." (Yoda, Star Wars: The Emperor Strikes Back)

R// Right or left handed: Right

S// Siblings: Just the one!

T// Time I wake up: Depends if I'm going for a run or not. If I am, 5am. If I'm not, 630am. I love having a 10 minute commute to work!

U// Underwear: Boylegs!

V// Vegetable I hate: That's a tough one - I absolutely LOVE vegetables.

W// What makes me run late: Spending too much time exercising in the morning!

X// X-Rays I’ve had: Ha, there's been quite a few. Chest X-rays, spinal x-rays, ankle x-rays (lots of these!), hand x-rays, teeth x-rays, elbow x-rays, hip x-rays... I think the my knees are the only body part I haven't had irradiated!

Y// Yummy food that I make: I make a mean choc-chip cookie! I don't eat them myself anymore though! They are DEFINITELY not very healthy!

Z// Zoo animal:
I love the elephants, tigers and gorillas.

Task 7


Task 7 - Organise and Diarise

Alrighty! This is my favourite task! I absolutely love organising my life and that's probably what has saved me the last few months from complete ruin!! The problem is that with my work at the moment, having a schedule that is rigid just doesn't work. I might be SCHEDULED to finish work at 430pm, but the reality is that I could leave work anywhere between 430pm and 9pm! The nature of my work is that I can't just 'leave it until tomorrow' and you never really know what type of day it's going to be. Take yesterday for an example, where we were going really well all day and at 4.15pm we were just finishing off the final touches for the day when an emergency happened and we ended up leaving at 6pm.

So a lot of the time I intend to get to a specific class at the gym after work, but I often don't make it. This means that I need to have a Plan B or instead make sure that I exercise before work.

I've now scheduled the next 8 weeks of my life... A typical week looks like this -

Or this... 


As you can see, when I'm working odd hours that aren't around 9-5, I am much better able to get to classes and fit in training! I much prefer working weird hours!

Task 6

Task 6 - Kitchen Makeover

Oh dear... I am ashamed to tell you what things snuck into my kitchen in the last few months. But these are some of the things that found themselves in the bin...







 


The list goes on....

It's really quite disgusting! It's no wonder I put weight back on. And you know what? None of this food actually made me feel better. I knew better, but I just did it anyway. 

But it's gone from my house now and only clean, healthy food remains. I have started my own vege garden and looking after myself again. :)

Task 5

Task 5 - Say It Out Loud!

My commitment is...
  • To lose 15kg and reach 65kg in 12 weeks' time 
  • To run a Half-Marathon in 2012 
  • To run City2Surf in <90 minutes in 2012 

And I am committed to do what needs to be done to achieve these goals!

Task 4

Task 4 - Gear Up! 

This is something I definitely don't have a problem with! I well and truely have enough 'gear'.

Here's the list...
  • Gym membership 
  • Running shoes (though they will need replacing soon)
  • HRM 
  • Workout clothes
  • iPhone and headphones
  • Yoga mat
  • Treadmill
  • Boxing gloves
  • Dumbbells
  • Skipping rope
  • Bikes 
  • Swimmers
  • Workout clothes 

Things that I would like...
  • New running shoes (my old ones have seen a few too many km) 
  • Trail shoes 
  • Skins
  • Barbells
  • Weights gloves

Where will I train?
  • At the gym
  • At home outside
  • At home on the treadmill
  • Local pool
  • National park 
  • Along the river 
  • On the street
  • Local park
  • At my friends' gyms  
  • ANYWHERE! 

Task 3

Task 3 - Take Control
Goal setting... I love it! I had already set goals for 2012, but obviously I need to change them a little!

22 March 2012 - 18 April 2012 (4 weeks)
  • Lose 5kg (Goal weight 75kg)
  • Run 15km non-stop
  • Run at least twice per week 
  • Exercise 6 days per week at least 500cals/session
  • Do 20 pushups in a row 
How will I get there?
Commence half-marathon training program  
Mix-it-up with interval training, RPM and BodyPump
Daily pushups 
Stick to 1200cals/day 
Stay away from refined sugar 
Commence 12WBT Round 2


19 April 2012 - 16 May 2012 (4 weeks)
  • Lose 5kg (Goal weight 70kg)
  • Run 18km non-stop
  • Run at least twice per week 
  • Exercise 6 days per week at least 500cals/session 
  • Do 25 pushups in a row 
How will I get there?
Continue half-marathon training program  
Mix-it-up with interval training, RPM and BodyPump
Daily pushups 
Stick to 1200cals/day 
Stay away from refined sugar 
Continue 12WBT Round 2



17 May 2012 - 13 June 2012 (4 weeks)
  • Lose 5kg (Goal weight 65kg)
  • Run 21km non-stop 
  • Exercise 6 days per week at least 500cals/session 
  • Run at least twice per week

How will I get there?
Continue half-marathon training program  
Mix-it-up with interval training, RPM and BodyPump
Daily pushups 
Stick to 1200cals/day 
Stay away from refined sugar 
Continue 12WBT Round 2
  

14 June 2012 - 13 September 2012 (3 months)

How will I get there?
Continue half-marathon training program  
Mix-it-up with interval training, RPM and BodyPump
Stick to 1400cals/day 
Stay away from refined sugar 
Commence 12WBT Round 3 - Advanced Lean & Strong?
 

14 September 2012 - 13 December 2012 (3 months)

How will I get there?
Stick to 1400cals/day 
Stay away from refined sugar 
Continue 12WBT Round 3 - Advanced Lean & Strong?


2013 Goals
  • June 2013 - Glow Worm Tunnel Trail Half-Marathon 
  • June 2013 - Bay to Bay Half-Marathon 
  • August 2013 - Lake Macquarie Half-Marathon 
  • August 2013 - City2Surf 
  • October 2013 - Pink Triathlon 
  • November 2013 - Central Coast Half-Marathon
  • December 2013 - Mud Run

Task 1 & 2...

Task 1 - Introduce Yourself
I'm a young health professional who has always loved sport and fitness, but I lost my way a few years ago and just stopped exercising. I decided to get my life in order in the end of 2010 and lost a fair bit of weight. To continue that trend, I joined 12WBT Round 3, 2011 and got down to 68kg - the lightest I've ever been in my life! I was fit, healthy, happy and STRONG! Unfortunately I started a new job in a new city with hectic hours, which completely destroyed my routine. On top of that, I started stress-eating again and well... Let's just say I have a lot of weight to lose - again!

Task 2 - Get Real
Excuses... There have been plenty of those in the last few months. Some of the old excuses have crept back in and there are a few new ones now!

Internal Excuses 
"I don't feel like it"
"I'm too tired"
"I don't have the energy"
"I feel too depressed"
"I feel lazy"
"I'm injured"

External Excuses
"It's too dark outside"
"The dogs will bark if I go for a run this early"
"I don't have time"
"I got stuck at work"
"It's raining"

Food Excuses 
"I don't deserve to be fit and healthy"
"But I really want chocolate pudding!"
"It doesn't matter"
"I'm tired and this piece of chocolate will help"
"I really don't care if I put on weight - I can get it back off"

Seriously... I really wonder about my mind sometimes! This excuses are just pathetic. I just have to get back into my healthy mindset and ignore this stupidity. 

Broken.

After my 10km run on the weekend, I've been out of action. I've hurt my foot in some obscure way and it hurts to weight-bear. I was on crutches on Monday night after work and despite my better judgement went to work without them yesterday, spending the whole day limping on my leg (crutches and my work are not really compatible!) but now I've paid the price and my foot is even more painful. So, I've taken my boss's advice and I'm at home resting.

Rather than spending the whole day watching daytime TV and wasting it away, I decided to review the 12WBT pre-season tasks. I know that I have let a lot of excuses creep in, particularly with my eating and I've just let everything slide. So I am busy organising and diarising... And will be getting the shock of my life when I measure up again for the first time since December... Ouch.

I'll post the tasks throughout the day...

Saturday, March 17, 2012

When you don't even recognise yourself

Let's just say that insane long hours at my new job + using sugar and chocolate to try and get through said long hours + barely time to train + underestimating how many calories I was overconsuming due to zero to minimal training + eating for comfort = bad!

I have gained a significant amount of weight and I don't even recognise my body anymore. I am no longer the fit and healthy sub-70kg I was at the end of 2011. I don't even want to write how much I weigh at the moment. It's embarassing. How I let it get to this stage I have no idea, but I guess my health and fitness moved from top priority to something that wasn't even ranked on the scale.

I began to use food as comfort instead of fuel and I convinced myself that I was "too tired" to train on the odd occasion I wasn't stuck at work. Life at the moment is full of change and I am not really coping. New job, new house, new location... I miss my friends and I miss my old lifestyle. Not training made me feel depressed and that started a vicious cycle! I felt depressed, so I didn't train... I didn't train so I felt even more depressed. On the odd occasion I wanted to train, I got stuck at work and didn't get home until it was time to go to bed and start all over again!

I dislocated my big toe 3 weeks ago  (and I suspect there was a small fracture associated with it - I didn't bother getting imaging done) and I used that as an excuse not to train. Since when do you need your toes to ride a bike? Since when do you need your big toe to lift weights?! I was kidding myself. I was unhappy, unhealthy and not doing myself any favours.

But something switched today. It's my only day off this weekend and I was tired. I felt depressed and all I really wanted to do was sleep in bed all day. As I was lying there, I thought about what life was like before I moved and I remembered how good things were. I felt great, looked great and was so much happier. I had goals that I was working towards. Life was amazing!

So I decided to stop feeling sorry for myself and to do something about it! I got up, found my running gear and hit the street. Wow! It felt TERRIBLE! I hadn't been running for about 3 months and it was like a slap in the face! I struggled to run faster than a slow jog and it seriously felt like I was carrying an 8kg bag of bricks. Because I was! The last time I had been for a run, I was about 8kg lighter and every stride I felt that extra weight. I was horrified. Of course I had seen it on the scales, seen it on my body... But to feel it impact on my ability to move was just such an eye opener. So I ran, and ran, and ran, and ran... After 5km I went home and then realised that I wasn't done yet. So I ran some more.... Another 5km. I pushed myself hard and made sure I ran at my usual pace despite the extra load.

On my return home, I felt absolutely amazing! I felt like myself again!!!! That feeling... Any runner would know what I am talking about... THAT is what has been missing from my life! It doesn't matter that I am in a new location, or a new job or around new people... That stuff isn't what makes me who I am... Running does. Being fit does. Being HEALTHY does.

I realise that I NEED to train to be myself and to be happy. I need it to function. I had gone from training at least 2 hours per day to nothing! Of course my mind and my body is going to react badly to that. But now I know that I need to make training a priority again, even if it means running on the treadmill before or after work at some ungodly hour!

I have a 15 hour shift tomorrow and I will be lucky to have time to even go to the bathroom. The temptation will be there to quickly grab a piece of cake to satisfy my hunger or to 'give me a kick' in the 12th hour of work. But tomorrow I will exercise before work, I will plan my meals and I will try to make time to eat them! I will NOT fill myself with food of no nutritional value in a futile attempt to give myself a 'sugar buzz'. I will look after myself so that I can look after my patients properly. I deserve it and they deserve it, too.

I'm not out of the woods yet though... I've decided I will be joining Round 2 of 12WBT 2012... I could use a little help.