Big Day today. It's been a big week - I've been on and off this program more times than I can count this week. One second I'm as determined as all hell to do it, the next second I'm thinking it's all too hard and I can't do it any more.
The truth is - this is the hardest thing I have ever done. It's been the hardest two years of my life. I've started and stopped this thing so many times. If I'd just done it properly and whole-heartedly, given it my all, for a year, I would be done by now. I would be thinner, stronger, and healthier.
But I AM. I AM thinner. I AM stronger. I AM healthier.
I'm not the thinnest I can be. I'm not the strongest I can be. I'm not the healthiest I can be.
I am getting there. It's going to be a bloody long road.
Anyhoo... end of Week 4 is measurements/milestone time. Here are my stats:
Weight : -1.1kg (110.9)
1km run: 1:08 faster (7:44)
Pushups : 4 more on toes (10), same on knees (20)
Sit and Reach : 10cm further (+22cm) - this is proof that my hammies were soooo tight last time!
Abdominal: Levelled up! (Level 2 now)
Wall Sit: 0:46 longer (1:16)
Lost 12cm off my measurements (mainly off the chest which sucks but I'm hoping it's off the back boobs and not the front ones!! Legs had a good loss too so the running is doing SOMETHING)
So the long and short of it.... I've had a half-arsed attempt for the first four weeks and still managed to improve on EVERY single aspect of the challenge. Here's to putting in a bit more effort in the next four weeks to continue this and get a bit further along this road to greatness!!
Sunday, 16 December 2012
Thursday, 13 December 2012
Where I am going wrong.
So the last two weeks have been pretty shit. The first two weeks of 12WBT I was all over the plan. Working out meals, shopping for them, setting aside time for workouts and just getting it all done.
And now I'm not.
I barely planned this week's food, and have not stuck to the meagre plan that I had made up. I'm making excuses to not exercise. I'm letting myself eat crap all day.
It's not okay.
So tonight, I've sat down and planned next week's meals. I've got my exercise times locked in as reminders on my phone, and I WILL get out and at least walk for 10 minutes of each hour morning and night. Although I've set aside two hours each day for exercise, I know that I won't necessarily get two hours worth of stuff done. Two hours each day is too much. But two hours set aside each day is plenty of time to get the workout in.
Shopping time is set aside on Saturday for next week's meals. Sunday is a busy day and I know I won't get much done in the kitchen so Saturday it is. Meals that I can precook will be in the fridge and freezer on Saturday night.
I know that I probably will not lose weight this next weigh in. The week after is GOING TO BLOW EVERYTHING OUT OF THE WATER.
I have not met my 4 week goal of losing 5kg. I have, however, met my goal of running 500m without stopping. In fact, I've run 4.5km without stopping TWICE. I've now changed my running goals to run further and faster.
3 months - run 5km in under 45 minutes (Feb 4 2013)
6 months - run 7km in under 60 minutes (May 4 2013)
12 months - run 10km in under 60 minutes (Nov 4 2013)
What have I learned from my 2-week trip off the wagon?
Plan.
Focus on the positive in EVERY situation.
Plan.
Goals are made to be smashed.
Plan.
And plan.
And now I'm not.
I barely planned this week's food, and have not stuck to the meagre plan that I had made up. I'm making excuses to not exercise. I'm letting myself eat crap all day.
It's not okay.
So tonight, I've sat down and planned next week's meals. I've got my exercise times locked in as reminders on my phone, and I WILL get out and at least walk for 10 minutes of each hour morning and night. Although I've set aside two hours each day for exercise, I know that I won't necessarily get two hours worth of stuff done. Two hours each day is too much. But two hours set aside each day is plenty of time to get the workout in.
Shopping time is set aside on Saturday for next week's meals. Sunday is a busy day and I know I won't get much done in the kitchen so Saturday it is. Meals that I can precook will be in the fridge and freezer on Saturday night.
I know that I probably will not lose weight this next weigh in. The week after is GOING TO BLOW EVERYTHING OUT OF THE WATER.
I have not met my 4 week goal of losing 5kg. I have, however, met my goal of running 500m without stopping. In fact, I've run 4.5km without stopping TWICE. I've now changed my running goals to run further and faster.
3 months - run 5km in under 45 minutes (Feb 4 2013)
6 months - run 7km in under 60 minutes (May 4 2013)
12 months - run 10km in under 60 minutes (Nov 4 2013)
What have I learned from my 2-week trip off the wagon?
Plan.
Focus on the positive in EVERY situation.
Plan.
Goals are made to be smashed.
Plan.
And plan.
Wednesday, 12 December 2012
What to do when you fall off the wagon?
Get back on...
That's all there is to it.
Tonight, I did just that. I came home, got some noodles, and sat down to watch the Live Feed. If you don't know what that is, occasionally Mish sits down and gets on a live stream - 12WBTers submit questions and she answers them. One person asked what to do for night-time snacking. Mish suggested a walk.
Now, today was 33 degrees. Too hot. (Excuse Number 1). I slept in. (Excuse Number 2).
Then I ate noodles for dinner. And Smarties for lunch.
At some point, you've just gotta get back on the wagon.
So I strolled around the neighbourhood for 1 hour and 23 minutes tonight. It was actually delightful! Looking forward to doing it again tomorrow.
:)
That's all there is to it.
Tonight, I did just that. I came home, got some noodles, and sat down to watch the Live Feed. If you don't know what that is, occasionally Mish sits down and gets on a live stream - 12WBTers submit questions and she answers them. One person asked what to do for night-time snacking. Mish suggested a walk.
Now, today was 33 degrees. Too hot. (Excuse Number 1). I slept in. (Excuse Number 2).
Then I ate noodles for dinner. And Smarties for lunch.
At some point, you've just gotta get back on the wagon.
So I strolled around the neighbourhood for 1 hour and 23 minutes tonight. It was actually delightful! Looking forward to doing it again tomorrow.
:)
Friday, 7 December 2012
It's Friday!!!
And usually that would mean pizza on the couch, possibly a Cruiser or two, some munchies, a movie.
Tonight, I got home from work, walked 10km, made a quick chicken pasta and am now sitting on the couch watching Black Swan. Sans munchies. I've even put the leftover pasta in the fridge already so I won't eat it. I might go for a bowl of icecream a bit later if I feel like something sweet but right now I'm feeling pretty satisfied.
I have a confession to make. I didn't go to the gym the other night like I said I would. I didn't go yesterday either. I did, however, do most of the 'at home' exercises yesterday so I feel better about not going to gym. And I'm doing them tonight too, because the Core/Flexibility part of the program is the same at home as it is at the gym. Last night I went for a walk as well - only 5km though, and more for my sanity than anything else. I didn't take my HRM, I just took my iPod and went.
I think too much. I analyse too much. Sometimes I get so caught up in the numbers, the reps, the program and I don't do things just for me. The last few days have been really tough mentally for me - I'm struggling with the pressure I put on myself to succeed and am therefore failing. So I took a little break. And I really feel so much better about the whole thing now! A bit more relaxed, more committed to putting in the hard yards and taking however long it takes to get this done, rather than going all gung-ho and burning out too quickly. I ALWAYS do this. Too much, too quickly and then give up. Well, this time it's taken me over 2 years already. It'll probably take another year or so, but I'll get there.
Just watch me.
Tonight, I got home from work, walked 10km, made a quick chicken pasta and am now sitting on the couch watching Black Swan. Sans munchies. I've even put the leftover pasta in the fridge already so I won't eat it. I might go for a bowl of icecream a bit later if I feel like something sweet but right now I'm feeling pretty satisfied.
I have a confession to make. I didn't go to the gym the other night like I said I would. I didn't go yesterday either. I did, however, do most of the 'at home' exercises yesterday so I feel better about not going to gym. And I'm doing them tonight too, because the Core/Flexibility part of the program is the same at home as it is at the gym. Last night I went for a walk as well - only 5km though, and more for my sanity than anything else. I didn't take my HRM, I just took my iPod and went.
I think too much. I analyse too much. Sometimes I get so caught up in the numbers, the reps, the program and I don't do things just for me. The last few days have been really tough mentally for me - I'm struggling with the pressure I put on myself to succeed and am therefore failing. So I took a little break. And I really feel so much better about the whole thing now! A bit more relaxed, more committed to putting in the hard yards and taking however long it takes to get this done, rather than going all gung-ho and burning out too quickly. I ALWAYS do this. Too much, too quickly and then give up. Well, this time it's taken me over 2 years already. It'll probably take another year or so, but I'll get there.
Just watch me.
Wednesday, 5 December 2012
Oops!
I didn't run the lake. I woke up feeling like absolute crap with my monthly friend. I put on my workout gear, got to the lake and started jogging. Everything hurt, so I slowed to a walk. Then it started raining so I turned around and went back to the car. I walked for just over 20 minutes, so made it past Mish's '10 minute rule', but am pretty disappointed in my efforts. I'll definitely be heading to the gym tonight and doing the prescribed cardio workout!
Weighed in - 700g heavier. There are a few reasons why this might be (monthly friend, salty food) but I'm pretty sure it's just because I've been a bit slack - alcohol, chocolate and skipped workouts this week = gain. This coming week will be better!
Weighed in - 700g heavier. There are a few reasons why this might be (monthly friend, salty food) but I'm pretty sure it's just because I've been a bit slack - alcohol, chocolate and skipped workouts this week = gain. This coming week will be better!
Tuesday, 4 December 2012
Hello, my friend.
My friend is visiting. She comes once a month, and makes me into a completely different person. I want to eat everything made of sugar. I want to sit on the couch with a blanket and a hot water bottle and not move for a week.
I'm trying really hard to not let this month's visit go like all the others. I'm trying to change my 'normal'. This morning I woke up and decided that I wasn't walking around the lake, like I usually do. I did it yesterday. I'll do it tomorrow. I'll go to the gym and do the toning workout tonight. I don't need to do it. I got dressed, prepared my breakfast and lunch, and packed my bag with my work clothes. Then I realised I'd gotten dressed in my workout gear without even realising. It was fate!
I dropped the boy at work, drove to the lake and had a lovely 45 minute walk around it. I enjoyed the time with the sunshine, watching the rowers on the lake learn the ropes. I smiled at all of the oldies and regulars on the way around. I didn't even wear my HRM - this walk wasn't a workout, it was some 'me' time. I still went to the gym tonight and did the prescribed workout - burned 300 calories (stayed an extra 10 minutes and did some intervals on the treadmill before my stretches), and came home and cooked a lovely dinner (12WBT recipe - Satay Chicken - was divine!).
Now I'm heading off to bed. At 9:30. Because I'm that cool.
PS - I'm running the lake tomorrow morning. I did it on Friday, and I did it on Monday (yesterday), so I'll do it tomorrow. Friday's time was 51 minutes, Monday 46 minutes. Averaged speed on Friday was 5.6km/h, Monday was 6.1km/h. I don't have a goal in mind for tomorrow's run, but I want to run the whole way (again) and I know I will do it!
I'm trying really hard to not let this month's visit go like all the others. I'm trying to change my 'normal'. This morning I woke up and decided that I wasn't walking around the lake, like I usually do. I did it yesterday. I'll do it tomorrow. I'll go to the gym and do the toning workout tonight. I don't need to do it. I got dressed, prepared my breakfast and lunch, and packed my bag with my work clothes. Then I realised I'd gotten dressed in my workout gear without even realising. It was fate!
I dropped the boy at work, drove to the lake and had a lovely 45 minute walk around it. I enjoyed the time with the sunshine, watching the rowers on the lake learn the ropes. I smiled at all of the oldies and regulars on the way around. I didn't even wear my HRM - this walk wasn't a workout, it was some 'me' time. I still went to the gym tonight and did the prescribed workout - burned 300 calories (stayed an extra 10 minutes and did some intervals on the treadmill before my stretches), and came home and cooked a lovely dinner (12WBT recipe - Satay Chicken - was divine!).
Now I'm heading off to bed. At 9:30. Because I'm that cool.
PS - I'm running the lake tomorrow morning. I did it on Friday, and I did it on Monday (yesterday), so I'll do it tomorrow. Friday's time was 51 minutes, Monday 46 minutes. Averaged speed on Friday was 5.6km/h, Monday was 6.1km/h. I don't have a goal in mind for tomorrow's run, but I want to run the whole way (again) and I know I will do it!
Sunday, 2 December 2012
Xmas Party Weekend... those dreaded 3 words..
This weekend is full of Xmas parties for me. Friday night I had my cali breakup for the year. Saturday night, work Xmas party. Sunday night, dinner at Mum's (not a Xmas theme, but a monthly things with my brothers, and their partners and kids).
How am I going to tackle this now that I'm 'on a diet'? One step at a time!!
Friday night, we were getting pizza and having a few drinks. I decided not to drink alcohol (I would be having enough at the work do the next night!), and had a scroll from Baker's Delight on the way over, so that I wouldn't be tempted to eat too much pizza. We had a great night just sitting and chatting, but only half the people turned up so the pre-ordered pizzas were sitting there at the end of the night. I took a whole one home...
I got home at 1:30am, and went straight to bed. I was exhausted after a long week of exercising hard, trying to eat well, and burning the candle at both ends a smidge. I woke up at 1:30pm on Saturday. Could not believe I'd slept for 12 hours!! Anyway, pizza for breakfast/lunch/brunch was not the best choice, but I ate it. And I enjoyed it.
Lee, my friend from work came over to get ready before the party. Last year we ate too early, got to the party and drank quite a bit very quickly so planned this year to eat just before we left. We got Maccas - and I was proud of myself. I was really not that hungry because of the pizza, so I only ate the burger and didn't force myself to eat the chips. Usually I would, so this is a big thing! I know Maccas is not a great choice either, but it's one of the times I knew I would be having it so had semi-planned for it.
We got to the party (at the aquarium, so beautiful!) and there was no bar. NO BAR. Just people walking around with food and drinks. The food people were definitely outnumbering the drink people so it was very hard to get a drink. I wasn't going to nibble, because I was drinking and had definitely had all my food calories for the day in that burger and pizza. I was practically following the drinks guy around all night just trying to get SOMETHING to drink (even the water/soft drink was scarce!)
I danced my little booty off. I never dance, but I got so caught up in everyone else's excitement that I just went off. I was wearing my fitbit, but forgot to check it before midnight when it ticked over, so have no idea if I made my 10,000 steps for the day by dancing. I'll find out on Monday when I get to work and sync it (the base station is at work) and see how I went.
I did skip my Super Saturday Session as I was sleeping and then needed to get ready. I feel bad about missing it, but not because I feel like I should feel guilty for missing a session. I actually feel like I let myself down because I'm really enjoying the exercise program and I need to do it. When I say 'enjoying', I mean 'hate while I'm doing it but feel amazing afterwards'. I am going to do it today, as soon as Lee gets here to pick up her stuff. She drove over, and was meant to be staying with us - but she picked up at the party and ended up staying somewhere else last night. As soon as she gets here, I'll be into the gym and then doing my shopping and cooking for next week. There are a few meals I'll be making ahead and I want to get this done before we leave to go to Mum's. I know we're having spaghetti with garlic bread for dinner, but I've asked Mum to have some green leaves there too so I can fill up on those. And I need to have a proper breakfast this morning as I'm feeling a bit seedy... Imagine what I would feel if I'd been able to get a drink more often!!
How am I going to tackle this now that I'm 'on a diet'? One step at a time!!
Friday night, we were getting pizza and having a few drinks. I decided not to drink alcohol (I would be having enough at the work do the next night!), and had a scroll from Baker's Delight on the way over, so that I wouldn't be tempted to eat too much pizza. We had a great night just sitting and chatting, but only half the people turned up so the pre-ordered pizzas were sitting there at the end of the night. I took a whole one home...
I got home at 1:30am, and went straight to bed. I was exhausted after a long week of exercising hard, trying to eat well, and burning the candle at both ends a smidge. I woke up at 1:30pm on Saturday. Could not believe I'd slept for 12 hours!! Anyway, pizza for breakfast/lunch/brunch was not the best choice, but I ate it. And I enjoyed it.
Lee, my friend from work came over to get ready before the party. Last year we ate too early, got to the party and drank quite a bit very quickly so planned this year to eat just before we left. We got Maccas - and I was proud of myself. I was really not that hungry because of the pizza, so I only ate the burger and didn't force myself to eat the chips. Usually I would, so this is a big thing! I know Maccas is not a great choice either, but it's one of the times I knew I would be having it so had semi-planned for it.
We got to the party (at the aquarium, so beautiful!) and there was no bar. NO BAR. Just people walking around with food and drinks. The food people were definitely outnumbering the drink people so it was very hard to get a drink. I wasn't going to nibble, because I was drinking and had definitely had all my food calories for the day in that burger and pizza. I was practically following the drinks guy around all night just trying to get SOMETHING to drink (even the water/soft drink was scarce!)
I danced my little booty off. I never dance, but I got so caught up in everyone else's excitement that I just went off. I was wearing my fitbit, but forgot to check it before midnight when it ticked over, so have no idea if I made my 10,000 steps for the day by dancing. I'll find out on Monday when I get to work and sync it (the base station is at work) and see how I went.
I did skip my Super Saturday Session as I was sleeping and then needed to get ready. I feel bad about missing it, but not because I feel like I should feel guilty for missing a session. I actually feel like I let myself down because I'm really enjoying the exercise program and I need to do it. When I say 'enjoying', I mean 'hate while I'm doing it but feel amazing afterwards'. I am going to do it today, as soon as Lee gets here to pick up her stuff. She drove over, and was meant to be staying with us - but she picked up at the party and ended up staying somewhere else last night. As soon as she gets here, I'll be into the gym and then doing my shopping and cooking for next week. There are a few meals I'll be making ahead and I want to get this done before we leave to go to Mum's. I know we're having spaghetti with garlic bread for dinner, but I've asked Mum to have some green leaves there too so I can fill up on those. And I need to have a proper breakfast this morning as I'm feeling a bit seedy... Imagine what I would feel if I'd been able to get a drink more often!!
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