Thursday, May 17, 2012

My Commitment...

Task 4 is saying it out loud!

I am committed to getting to 68kg by 26 August 2012 by eating cleanly and exercising 6 days per week.

I am committed to recognising when I'm stressed or emotional and not turning to food to 'soothe' my emotions.

And I am committed to doing everything that I need to, in order to achieve these goals.


This WILL happen. 

Wednesday, May 16, 2012

77.7kg is 77.7kg... Right?

Wrong!

I currently weigh the same as I did back in August last year, before I started 12WBT the first time around. I thought it would be interesting to compare my measurements and photos from back then. The results are very interesting, indeed!



And some photos... (this is the first time I've ever posted photos before! Eek!) 



It's hard to believe I weighed the same in both of these photos! But it just goes to show you that the scales are only one part of the puzzle! 

Weigh-in Wednesday!

I got so excited when I realised it is Wednesday today! I lept out of bed and jumped on the scales...

Weight: 77.7kg 
Loss: 1.1kg 
Total loss: 3.4kg 

Yay! Finally a decent loss! I have been eating SO cleanly - my diet has consisted of salad/veges, lean protein and a few nuts here and there. To be honest I haven't even really been doing formal calorie-counting. I certainly haven't been weighing things - just using my eye to estimate roughly. The only processed foods to cross my lips have been a few sauces (hoisin mostly), salad dressing (low cal), protein powder, milk and my chai lattes. 

I also did measurements today as well. I think I might do that weekly- it's where I seem to be getting most of my results.

Comparing to last week - 

Chest: 91cm (-3cm)
Waist: 73cm (-2cm)
Belly: 81cm (-2cm)
Hips: 102cm (=)
Thighs: 98cm (+2cm)
Right thigh: 58cm (+1cm)
Arm: 31cm (+1cm) 

BMI: 23.2 
Body Fat %: 25.8% (-0.9%)
LBM: 57.6kg (-0.1kg)

Gotta be happy with that! 

Tuesday, May 15, 2012

Reflection - How Very Far I've Come!

I was going back into the archives of this blog and was reading about my running escapades back in 2007! At the time I was doing a lot of beep tests and so I have a few records of my VO2 max back then.

And wow - I have certainly come a long way since then!

In March 2007 when I decided to take up running, my VO2 max was 27, which sits in the "poor" range. I hadn't been doing much exercise except for some mountain biking, but I would always really struggle with hills and much preferred Downhilling!

Today my VO2 max at 63 (according to the Polar Fitness Test), which is "elite"! It's funny to think that back in 2007 I thought I was pretty fit. If only that me could see where I am now! It's moments like this that I can see the benefit of blogging!

Sunday, May 13, 2012

Weekly Training Summary - 07/05/12 - 13/05/12 (Week 1 Pre-Season)

What a week! I had a goal in mind this week - to reach a PB of number of calories burned in a week. The number? 6,000! And I did it! :)

Here's what the week looked like -


Lots of walking, Pump, CxWorx (love this class!!) and spin!

I felt like I had a bit of an injury coming on at the beginning of the week, so I put in a rest day on Wednesday and took it easy on Thursday. Everything feels good now and I am back in the groove!

Total calories burned: 6,224 calories
Total food: 8,860 calories
Weekly BMR: 11,270 calories
Total deficit: 8,634 calories

Friday, May 11, 2012

Leaning to Train, Not Strain

As you've probably noticed from my previous posts about exercise, you can probably tell that I am a bit addicted to exercise! It's my favourite part of the day and once I get started, I really struggle to know when to stop (marathon runner in the making?!!). 

The problem with that is that I don't listen to my body when it says it needs a break. I push too hard sometimes and I end up injured.  

Cue a few days ago when I smashed out about 3,200 calories over Monday and Tuesday. By Wednesday I knew I had done something to my knee after developing posterior (back of) knee pain at work. I could barely walk on my leg! So I swapped out my rest days and took it easy on Wednesday. Yesterday I was still a bit sore, so again I didn't go to my usual spin class and instead just used my night at dog training doing short explosive sprints (the only running I allow myself) as my own training session. 

And yeah okay, I probably could've gone to the gym and done some upper body weight work, but on the flipside, I think I just need to learn when to take it easy! Which brings us to today where instead of the 2.5 hour session I had planned I just did 1 hour. I left the gym wanting more and boy was it a struggle to walk out of there! I just have to tell myself it's for the best, so I can bring it harder for tomorrow's SSS. 

Thursday, May 10, 2012

How I Love a Good Goal-Setting Session!

I woke up this morning to find Task 2 waiting for me! It was time to set some goals! I LOVE goal-setting! I feel so inspired and excited about the future. It's such a fun task!

This time has been a bit of a challenge for me, because in the past running goals have been my focus. Since my injury I haven't been able to do any running and it doesn't look like I'll be able to start again any time soon. While the injury itself has largely settled down, it does flare-up from time-to-time even with walking and I am under strict instructions not to run until I get my orthotics. I haven't even been fitted for them yet and it takes about a month for them to get made, I believe. So I will just have to focus on different goals until then! Regardless of that, my ultimate goals are still mostly running-based, but I have added a few different goals in just in case that's not realistic.

My two big running goals are to complete a Half-Marathon in 2012 and then to complete a Trail Half-Marathon in 2013. 


Here are my goals!



7 May 2012 - 3 June 2012 (pre-season)  
  • Goal weight: 76kg
  • Body fat: 24%
  • Exercise 6 days per week at least 500cals/session 
  • Do 10 full toe push-ups in a row    
  • Absolutely zero binging 
How will I get there?
Commence 12WBT Round 2, 2012
Train with BodyPump, Boxing, Weights, Rowing, CxWorx, Cycling
Increase BodyPump weights by 2.5kg
30 push-ups per day (sets of 10)   
Stick to 1200cals/day 
Stay away from refined sugar and processed foods
Pay attention to emotions and stress levels 

4 June 2012 - 1 July 2012 (12 WBT - 4 weeks) 
  • Goal weight: 74kg
  • Body fat: 20%   
  • Exercise 6 days per week at least 500cals/session 
  • Do 15 full toe push-ups in a row  
  • Zero binging!   
  • Fit size 10 pants 
How will I get there?
12WBT Round 2
Train with BodyPump, Boxing, Weights, Rowing, Cycling
?Commence half-marathon training program (if cleared to run)
45 push-ups per day (sets of 15) 
Stick to 1200cals/day 
Stay away from refined sugar and processed foods
Pay attention to emotions and stress levels 

Reward: TBA 


2 July 2012 - 29 July 2012 (12WBT - 8 weeks) 
  • Goal weight: 70kg
  • Body fat: 17%  
  • Exercise 6 days per week at least 500cals/session 
  • Do 25 full toe push-ups in a row 
  • Zero binging! 
  • Recovered from injury and returning to running training  
How will I get there?
Continue 12WBT Round 2, 2012
?Commence half-marathon training program (if cleared to run)
50 push-ups per day 
Stick to 1200cals/day 
Stay away from refined sugar and processed foods
Pay attention to emotions and stress levels  

Reward: Polar GPS for my HRM


30 July 2012 - 26 August 2012 (12WBT - 12 weeks) 
  • Goal weight: 68kg 
  • Body fat: 15%
  • Exercise 6 days per week at least 500cals/session 
  • Do 30 full toe push-ups in a row 
  • 1 body-weight chin-up 
  • Zero binging! 
  • Fit into my Country Road size 8 pants
  • 1km in under 4-minutes  
  • Lake Mac Half-Marathon (August 2012)

How will I get there?
Continue 12WBT Round 2, 2012
Continue half-marathon training program  
Stay away from refined sugar and processed foods
Daily pushups
Pay attention to emotions and stress levels
  
Reward: New runners! 

27 August 2012 - 4 December 2012 (6 month goals) 

How will I get there?
Stay away from refined sugar  
?Commence 12WBT Round 3, 2012 
Continue half-marathon training program 
Interval training 
Daily push-ups
Increase upper-body weights 
Enter running events 

Reward: TBA
5 December 2012 - 4 June 2013 (12 month goals) 
  • Maintain ~15% body fat 
  • Do 10 chin-ups!!!
  • Do 50 full toe push-ups in a row 
  • Glow Worm Tunnel Trail Half-Marathon
How will I get there?
Stay away from refined sugar  
Increase trail running training 
Interval training 
Daily push-ups
Increase upper-body weights 

Reward: TBA

2013 Events 
  • June 2013 - Glow Worm Tunnel Trail Half-Marathon 
  • June 2013 - Bay to Bay Half-Marathon 
  • August 2013 - Lake Macquarie Half-Marathon 
  • August 2013 - City2Surf 
  • September 2013 - Tough Mudder 
  • September 2013 - Bridge Run 9km 
  • October 2013 - Pink Triathlon 
  • November 2013 - Central Coast Half-Marathon
  • November 2013 - The Stampede 10km 
  • November 2013 - Run4Fun 10km 
  • December 2013 - Mud Run

Wednesday, May 9, 2012

Weigh-in Wednesday... How do you measure progress?

Now that Pre-Season has started, I guess it's time to do a bit of a summary of the last few weeks since I've really knuckled down and gone back to my healthy lifestyle.

There have been lots of changes, but interestingly not much of it has been "weight loss". I have only lost a few kilos, but I'm slimmer, my body fat percentage has gone down and my lean body mass has increased. It's  funny - we are so focused on the scales and at the moment they really aren't giving me much! If I was only looking at the scales I think I would be really disappointed! 

Comparing to 21st March 2012 (7 weeks)...

Weight: 78.8kg (-2.3kg) 
Lean Body Mass: 57.7kg (+4.7kg) 
Body Fat Percentage: 26.8% (6.9%) 

And my measurements...

Chest: 94cm (-9cm)
Waist: 75cm (-9cm)
Belly button: 82cm (-12cm) 
Thighs: 96cm (-6cm) 
Right/left arm: 30cm (=)

That's a total of 36cm lost!!!!! 

Overall I am extremely happy with my results!!! In 7 weeks to lose almost 7% of my body fat is pretty amazing! And yet I've only lost 2.3kg. :)  


This brings me back to my goals. I need to really reconsider my goals and how I am going to track my progress. I worked out that if I aimed for a goal weight of 65kg, at my current lean body mass that would mean that I would be just above 10% body fat, which is NOT healthy for a woman! I should be aiming for a minimum of 15% body fat, which at my current LBM would make me weigh-in at 67.8kg. So that's my new goal, but instead of weight I think I will just track my progress in body fat %.

Meanwhile I am in a world of pain today! My gluts and quads have some serious DOMS going on from spin class and BodyPump so I'll be swapping out today's hard training session for a rest day instead. I've trained so hard the last two days and my body is telling me that it needs a break. I know that if I went today, I wouldn't be able to put in 100% and I would be pushing myself to the edge. I've burned 3383 calories in two days. I need to stop and give my body time to recover. I may go to BodyPump later this morning if I'm feeling up to it, but the Cycle class I had planned for today is definitely out. 

Tuesday, May 8, 2012

SQUEEE!!

My favourite jeans fit* me again!!!!!!

That is all. :)


*Ok, so they're a little tight around my thighs (they were swimming on me in December 2011), but I can actually do up the button and wear them comfortably! 

Excuses and Taking Responsibility

Yesterday was the first day of Pre-Season for 12WBT Round 2, 2012. 

I sat down and watched Mish talk about excuses. It's interesting how even though I've watched the same video many times before, new things struck a light in my head.

When I moved house and changed jobs and basically uprooted my entire life, I did not cope well. I didn't want to admit it at the time, although I looked fine on the outside, on the inside I was an absolute mess. I was stressed and didn't acknowledge it and instead, I started using food to soothe myself. I wasn't training either and the amount of food I was eating was disgraceful! Needless to say I put on a lot of weight from all the binging and kept doing it even though I felt heavy, sluggish and disgusting. None of my regular clothes fit and I was spiralling out of control.

The problem was, I now realise that I wasn't taking responsibility for my actions. I would tell myself that it didn't matter... That I could 'work it off later'. The thing is, the 'later' never happened and instead I spent my time eating more food! I've always struggled with  stress by binge eating, but I'd set a new precedent. I was expecting things to resolve themselves and for things to magically return back to normal! Of course they didn't... But one morning I woke up and realised that I was being immature and stupid and that no one was going to fix this for me. I had to step up to the plate and change things for myself. 

I made a shrine in my kitchen, put up post-it notes to remind myself of how I was going to make healthy decisions for the future. I put up photos of myself at my peak and I made conscious decisions throughout the day to make sure that I did not revert back to binging. Don't get me wrong, it was an absolute struggle at times... Often fighting with myself in and out of the kitchen about decisions that I had made just 5 minutes prior! "No, you don't need to eat that yoghurt, you just had dinner"... Five minutes later I'd find myself back in the kitchen staring into the fridge, wondering how I'd got there. I would snap myself out of it and distract myself with something productive. There were many set backs, but with every step back, I made two steps forward.

Which brings me to where I am now.

I am in control. 
I make smart and healthy decisions about my food intake on a subconscious level.
I fill my body with nutrients and the energy it needs. 
I rarely eat any processed food. 
I can't remember the last time I ate something that had sugar as one of the top ingredients.
I don't "need" sugary foods anymore. I don't even think about it.  
I am training 6-7 days per week. 
I don't let anything get in the way of my training plans. 
I plan ahead with food and pack healthy snacks and meals when I am away from home.
I am in control. 


In saying that, my weight loss since then has been very different to when I did Round 3, 2011. I was dropping 1-2kg per week during that round, but recently I've been lucky to lose 0.5kg per week, though my body is shrinking at an astronomical rate! My body fat percentage is shrinking, yet my weight is fairly consistent! I am building muscle under all this fat and I feel stronger than ever

Tomorrow is weigh-in day, but today I got out my tape measure to see what my body was doing because I feel smaller.

Chest: 94cm (-5cm)
Waist: 75cm (-3cm)
Belly button: 83cm (-4cm)
Hips: 102cm (-2cm)
Thigh: 57cm (=)
Thighs together: 96cm (=)
Arm: 30cm (+0.5cm)
Weight: 78.8kg (-0.2kg since last measurements)
Lean Body Mass: 57.7kg (+1.7kg)
Body Fat: 26.8% (-2.4%) 

Go figure!

Monday, May 7, 2012

SSS and a new calorie record!

It's 3pm and I am fading fast! I absolutely SMASHED myself this morning and I think I might need to go take a nap!!!

It all started with a 615am wake-up call and the dogs and I were out on our walk by 630am! We trekked our way around the neighbourhood until it was time to go to the gym. 7.5km later we were done!

At the gym, I started off with RPM and boy, oh boy! What a ripper of a workout it was! Every time I go to Spin classes now, I really feel empowered and aim to finish up with nothing left in the tank! Today the instructor took us through a 'bonus' track, which is always great!

Following RPM, I hit the treadmill while waiting for my next class to start. I fit in 3.5km and a bit of a stretch.

Then it was BodyPump time! I already felt pretty fatigued and my back was tired, but in true 12WBT form, I shut out the voices in my head questioning whether I should do the class. Thankfully I went, because it was a great workout! I used my maximum weights for every track and didn't pike at any point to 'take a quick rest' during the sets. I went HARD and surprisingly, I think it's time to up my weights again!!!

Currently I'm lifting:
Squats: 15kg
Chest: 7.5kg
Back: 12.5kg
Triceps: 7.5kg
Biceps: 7.5kg
Squats: 12.5kg
Shoulders 1.25kg/arm (I know, I know, pretty terrible!)

So how many calories did I burn?

Two-thousand, four-hundred and thirty-one!!!!!!!!

Yup!

2431!!!!

That's a new record for me!

Another record today is this!!! Check that out!! My flexibility is improving so much!!! 


I have refuelled, watched Task 1 of Pre-Season and am about to sit down and write about my excuses. My brain is quite sluggish right now, so I may have to come back to it once I've had a good rest!!!

*yawn*

This is what I ate after the gym... Sooo yum!


Sunday, May 6, 2012

Polar RS300x Review: First Thoughts

Now that I've had several training sessions with my new Polar RS300x heart rate monitor, I thought I would do a quick review comparing to my previous HRM, the Polar RS100. It was only a one-step upgrade from what I am used to and the differences are fantastic!

At first glance, the watch is the same size as the RS100 but 'fancier' looking with the nice decorated background and striped band. It comes in two colours - orange and black. The screen is the same size in both models, however they have improved the use of the screen in the RS300x and seem to fit more detail in.

The watch and more importantly, the chest strap are extremely comfortable. Instead of the long plastic strap of the RS100, the RS300x has a flexible fabric strap, with a detachable transmitter unit in the centre. It feels like you aren't even wearing a HRM! Don't get me wrong, the RS100 strap was comfortable enough, but the fabric strap is pure luxury!

The features are a great improvement on the RS100. I feel like I have much more information available to me and much more flexibility when using the watch. My most favourite feature is being able to get percentages of time spent in each heart rate "sport zone", which really helps to give me an idea of how hard I am working at my maximum HR rather than just getting a single max HR and average HR.

Some other features I have enjoyed using include the option of having calories/hour estimation for my current heart rate and being able to swap into stopwatch mode during my activity.

The option of using the Polar FlowLink USB is absolutely FANTASTIC! The RS100 is not compatible with any of the uploading devices, so I have been manually entering all my data onto PolarPersonalTrainer.com! Now with the FlowLink, I just rest the watch down on the device and a few seconds later all my data is online waiting for me! It has saved a lot of time, particularly now that there is so much more data being captured.

So overall, I am definitely glad I upgraded to the RS300x and don't know how I lived without it now! I highly recommend it! Hopefully I'll be able to get back into running and try out the foot pod and when I do, I'll write another review.

Fitness Summary 30/04/2012 - 06/05/2012

Another week of training done and dusted! This is how it went... 


As you can see, lots of spin, walking and Pump! I have worked Thursday to Sunday this week, which is why I've just stuck to walking the dogs. I haven't been burning 500 cals/day over the weekend, but pretty close to it (~400 cals). For the week I ended up burning 5,259cals, which is well above the 3,500 cals required in 12WBT, so I'm not overly fussed about being 100 cals below the daily goal.

I've finished my 'on' shifts for the week now and have a couple of days off, so I'll be back in the gym tomorrow morning for the start of Pre-Season! Tomorrow will be a 4-6km walk with the dogs, heading to the gym for RPM, walk on the treadmill and then BodyPump. I'm looking forward to it!

I'm also really looking forward to Pre-Season starting! Bring it on!!!

Thursday, May 3, 2012

12WBT... Here I come!

I bit the bullet today. I signed up for my second round of 12WBT!

I realised today that I should just stop questioning and just DO! So, I got home from work and immediately signed up for Round 2, 2012. I'm not sure which program I'll be doing considering I don't know if I'll be allowed to run, but I don't have to worry about that for a little while. I may just end up continuing what I'm doing - weights and spin!

My goals for pre-season are:
1. Revisit pre-season tasks
2. NO BINGE EATING!

That's it. That's all I care about. If I stop binge eating, the weight loss will look after itself.

Pre-season starts in 4 days... Bring it on!

Wednesday, May 2, 2012

Now this is more like it!

When I moved, everything pretty much fell apart. I started my new job, the stress levels went up, I wasn't finding time to exercise, I was eating because of the stress... I gained a heeeap of weight and lost SO much fitness. But I have been working hard at it since then and this morning I had a realisation...

Although I still have a heeeap of weight on me, I have gained my fitness back. And considering I'm essentially carrying around an extra 10kg of weight, I think I'm probably FITTER than I was back in December!

It occurred to me in the middle of the second Cycle class of my back-to-back session, I had my resistance turned SO high that I could hardly start the pedals standing up - and there I was punching out a MASSIVE hill climb. It was like riding in mud, UP a cliff. At that moment, I realised that really - it can't get much harder than this! I had been exercising for 90-minutes and I was absolutely throwing myself into the line of fire and LOVING IT! I had the biggest grin on my face (though I think there was a little bit of a grimace mixed in there!) I went SO hard - it was truly a self-inflicted smash session of a new level entirely! I don't think I've EVER worked so hard in my life but the sheer joy I felt at the end was just amazing! I am absolutely addicted to that uplifting feeling I get after a hard session. It's the highlight of my day!

So from a cardiovascular perspective, I can't WAIT to hit the road and do some running! My quads are practically bursting out of my legs and my heart rate is sitting in the 160's when it would usually be >190! Unfortunately my running shoes are still in semi-retirement.

After my cycle sessions, I decided that I would use BodyPump as a cool-down! In the middle of the class I had ANOTHER epiphany! I was using the same weights as I had been at my peak fitness in December and I was finding some muscle groups EASY! It blows my mind where I will be by the end of the year. I can't wait!

Which brings me to what's on my mind at the moment. To 12WBT or not. Part of me wants to - for the running training programs and for the mindset sessions, but the other part of me knows that I have this. My eating is largely the cleanest it has ever been (aside from a few 'moments') and my exercise - well, clearly I have that down pat.

So what do I do?! Is it worth it just for a few videos and a training program that I am not able to do yet because of my injury? It seems I have some thinking to do...

Weigh-in Wednesday

Another Wednesday, another morning on the scales...

Weight: 78.2kg
Loss: 0.8kg
Total loss: 2.9kg 


Exhausted this morning from a sick dog overnight. But heading to the gym anyway. JFDI!


Tuesday, May 1, 2012

Blah

I am having a really 'off' day today. I missed my spin class this morning and ever since I've been in the worst mood. I really don't function well without my morning workout and I only have really lame excuses for not doing something else instead.

The rest of the day has been spent in a depressed, sluggish mood and I absolutely hate it. My food choices in the last 24 hours have been less than ideal and all up I think it'd be best if today was just deleted from existence! I am going out with the girls tonight so hopefully that cheers me up a little before I smash out back-to-back RPM classes tomorrow.

My review of my new HRM is coming... I just haven't had a chance to finish it!