12WBT Week One

Officially three days in to the program and … 1.5kg down.  First weigh in today, and I sucked it up and took the ‘before’ photos.

As I was a little late to the party and missed out on the pre-program, I have been working on my pre-season tasks.  Glad to say that I am done, and ready to dedicate all my focus to the nutrition and exercise plans.  First weigh in today, and I sucked it up and took the ‘before’ photos.  Yesterday I did the fitness test and measurements – I have to say I was surprised at my results, I thought I would do better.  I was pretty sore from Samba the night before, so the wall sit was agony, but I pushed through the 2 min mark.  The run was the hardest; if it wasn’t for the run I would have made it into the advanced, but hey, better to be honest.

Other thoughts >>- I love that the program works around the exercise I already have locked in. e.g. Zumba and Samba are my two cardio days, bikram is my core day – So I just need to do the two toning days and figure out my super Saturday sessions.  I have no access to the gym, so I love that she offers at home vids, and outdoor sessions.

- I have not made many recipes yet, but looking at them – YUM.  I will be altering them to gluten-free, and I have still been fitting in my green monster smoothies, which kinda works as a snack under the program.

- Today was a hard day craving-wise, I think I probably was over my calories, but, I said no to sugar… opting for healthier options.

- Surprisingly I am only burning 380 calories at Samba and 440 calories at Zumba.  There is a fair amount of core work at Samba, which I guess explains for the lower burn.  I am not sure what to do to hit the 500 calorie burn for those days though.  Maybe a walk would suffice?

Noting that it is Valentine’s Day tomorrow, I have yet to figure out how to eat out on the program.  Obviously I will make sensible choices where I can, but I think I will have to work extra hard to compensate.

 

On that note for tomorrow – Happy Valentine’s Day and Happy National Condom Day!!

Read Full Post »

January 2013 Fitness in Review

This month just flew by.  I held really strong on the fitness front, slacking a little toward the end of the month.   Same with healthy eats, really good for a couple of weeks, but then almost to the point of giving up.

Fitness-wise, the initial goal was c25k.  This dropped off as the month progressed, and I started becoming more interested in Bikram (hot) yoga.  I also started a new dance class – Samba Fitness.  This was a great new challenge – amazing the difference between the difficulty in Zumba and Samba – I’m pretty used to Zumba now, and feels like a breeze (well, sorta!).  Just goes to show that you have do different activities, to keep challenging the body.

Nutrition-wise I felt like I was doing pretty much 99% clean, e.g. paleo, no sugar, but seeing no real result on the scale.  And when you look at my activity, seems pretty unrealistic that I would not see a change in weight/body fat.  I think this is why I started to fall off the wagon toward the end of the month, both with healthy eats and exercise.  After seeing a dietician, I have been told to just keep recording my daily eats, focus on consistency and keeping active, while not going too hard (this is where the giving up usually happens).

The good news is that I am loving green monster smoothies, and packing more and more spinach in each one(!)  Sounds crazy, but I am starting to like the taste without needing bananas, berries, or any fruit.

So… on to February then(!)  After a few days off exercise and taking it a bit easy on the diet, I am looking forward to getting back to it.

 

Read Full Post »

The Weekender

This weekend was a weekend of bikram yoga. Twice, I went! 8am Saturday and 4pm Sunday. It seems crazy, but I think bikram is growing on me. Originally I purchased a groupon deal, but I’m thinking bikram may become more of a permanent fixture in my routine. Not exactly sure where it will fit in the budget – what with Samba and Zumba, it would be cheaper just to get outside and run. We’ll see!

I have been going strong with the no sugar. I’m pretty much 95% paleo. I haven’t been seeing a change on the scales, but I’m working on ignoring them! Fitness and health first!

Weekend eats included Sammy’s Kitchen on Saturday (was pretty disappointed and considering it was my non paleo feed with rice!). Everyone raves about Sammy’s but I wasn’t too fussed.

Gluten free bread after yoga on Sunday, with bacon and eggs. I stopped at one slice, but it was yummo!

Read Full Post »

Heatwave

This heat wave is interfering with my new year exercise regime.

7 days no sugar.
7 days no gluten.
7 days paleo.

C25k week 2 complete (skipped wk 1).

700g down.

I want more. I am ready for more.

Read Full Post »

Zumba!

Zumba twice this week – I am pumped.  And loving it(!)   Definitely helps when one of your besties is in there with you.  She is a big reason for me continuuing to attend – and signing up for another term.

I wear my bodymedia armband every time, and I have been going for quite a while now.  Last night one of the instructors (yep we have 2 – makes it more awesome) stopped me on the way out — “how many calories did you burn”, looking at my armband.

The thing is, after all of these Zumb sessions, I’ve never looked at the actual burn for the class, I just check the daily burn.  Anyway – last night I decided to plug it in (which I never do)!

Wait for it …

400+ calories!!!!

I thought, yeah, I was pretty pumped tonight, maybe it was higher than usual.  So I checked back a few Zumba sessions, and every single class was at least 400, up to 430 or so.

 

Amazing!

 

And, on the wedding front >> 6 weeks to go.  Booked in for my first alterations appointment tomorrow.  Eeeek.

Read Full Post »

Getting my Fit on

I might have been quiet in the blogging world of late, [although, I am quietly obsessed with Instagram], I certainly haven’t been neglecting my need for exercise.  Mr. J has been a strong support, getting me out of the house for long walks, with jogs intermittently throughout – depending on how we feel that day.  Long cardio sessions, simple, but seriously effective.  And(!) maintainable.  I have to admit that the more hardcore workout routines I have attempted in the past – I haven’t sustained; well not for long that’s for sure.

So thanks to runkeeper, here are my ‘walks’ for July.

Add in some Zumba to the mix, and that has been my workout ‘approach’ for this month.

The past week and a half I was travelling for wedding related tasks, and a professional development course; and now Mr. J is away for work – So I have had a bit of a break, but I am ready to get back into it asap!  Zumba tonight(!)

Read Full Post »

Guest Post: Fitness and Nutrition with Cancer

Read on about the benefits of fitness and eating healthy during and after a diagnosis of any kind of cancer. Thank you to David Haas, a cancer support group and awareness program advocate at the Mesothelioma Cancer Alliance.

The Importance Of Fitness for a Cancer Patient – David Haas

Exercise and fitness is an important aspect for good health.  It can’t be stressed enough that keeping blood flowing is good for the heart and lungs as well as for strengthening and toning muscles. Inactivity adds to joint pain and stiffness. There are many benefits in keeping physically fit such as controlling weight, preserving healthy muscles, joints, and bones and reducing risk of high blood pressure and diabetes.

A patient that is suffering with cancer, whether just diagnosed, in treatment, or in remission, needs to realize the importance of fitness in the healing process, as endorsed by the National Cancer Institute.  Whether you have been affected with mesothelioma cancer, lung, bone, breast or other cancers, fitness and exercise is critical for strength and energy.

Some claim that fitness is associated with the reduced risk of many cancers, such as colon, breast, lung and endometrial cancers. Although these statistics have been stressed over and over, most Americans (and Australians) do not engage in a regular fitness activity or program. Even a mild physical activity can have its benefits for a cancer patient’s overall health.

Someone with cancer can benefit greatly from good nutrition and a physical lifestyle for improving stamina. Being physically active reduces the risk of diabetes, lowers blood pressure and improves cardiovascular health. Breathing becomes easier with enhanced lung capacity.

Going through cancer can leave a person anxious, depressed, and disheartened. As a result, you may feel like a burden to those around you.  Exercise and fitness has a way to benefit mental health by improving an individual’s feelings and emotions with increased mobility. Feeling good gives you more hope in future activities that you once enjoyed.

Without fitness and exercise, you are unable to do simple things like walk, as you are easily fatigued. As a result, you can’t even visit friends, run simple errands, and sustain independence. This does not mean that you need to run a marathon in order to feel good and have more energy. It is all a matter of being more active than you currently are – taking a few extra steps each day. A good brisk walk daily can do wonders to get the metabolism moving. Little steps like walking instead of driving, parking further away, and walking your dog regularly is a great beginning for muscle strength and improved stamina.

A person that has difficulty walking or is more immobilized can benefit from mild stretching exercises. Some soothing, but beneficial exercises, may include Yoga, Pilates, or balance ball exercises. Exercise bands work well as well. You should choose a plan, program or even a sport that you enjoy such as swimming, riding a bike, jogging or regular walking. As you become more fit, your self-confidence will improve. It is not about quantity, but quality, in order to raise your energy level and provide a better quality of life.

Read Full Post »

Zumba

Zumba is the only thing that I have managed to keep up consistently over the last couple of weeks.  I think this is partly because of the monetary commitment    but also because I have a Zumba buddy 

I was proud last night though – because I went on my own!  My friend wasn’t well (get better soon!), but I still made myself go(!!!)

Check out those steps and calorie burn! …  It would be more if I didn’t have such a sedentary job, but I will take what I can get.
And the good news is that with some dietary changes I have dropped some weight, perhaps just fluid retention, but I am on my way.

After speaking to a coworker who got married in March, she shared some of her approaches to preparing for ‘the dress’.  A lot of people seem to look down on the whole ‘fit for the wedding dress’ thing, and staying who you are… BUT it was nice to chat with someone like-minded…  Hopefully it will give me the motivation boost I need

Read Full Post »

May Fitness Goals

Three days into May, and I am going strong     Pushups and core/abs on Tuesday – tick!  Zumba last night – tick!  I am sore today, which is great, and the scales are a little lower too, which is always nice 

So here is my exercise/fitness plan for May >>

Of course, in the initial weeks I do not expect to manage double workouts, or even daily workouts.  It is going to take time to build up the intensity again.  But the count down is really on: 134 days until the wedding, and just a couple more until our honeymoon(!)  And quite a few less than that until dress fittings…

So the very minimum exercise routine >>
Weekly zumba – 75 mins of cardio: paid for, so less excuses!
Cardio – c25k or slow moving
Strength – p90x weights & abs

But most important, nutrition.  I want to get back to paleo, and as much as possible, restrict dining out to once a week.  Of course, this won’t always be the case, but where possible, it is a must. I haven’t got back to wearing my BodyMedia, but come Monday – it will be charged and ready to go    I love that it is almost winter and it will be tucked away under my long sleeved tops.

Less calories in, more calories out = fat loss and toning.

 

Read Full Post »

February Review and March Goals

After such an amazing effort during January, health and fitness certainly took a backseat during February.  Unfortunately my lazy approach this month has resulted in a plateau, or perhaps just a pause!  It is a relief that a month of limited exercise, and some indulgence has not meant completely falling off the wagon 

So I am ready to re-focus, and start seeing some results again.  I can’t help but check how many days remaining until our wedding – 199 days and counting.  Of course, I want a life of health, but it doesn’t hurt to add some serious motivation(!)  I have plenty of time, but I would love to have a couple of months before the wedding to work on my ability to maintain.

Anyway, so what is on the agenda for March?!

For continued weight loss – Cardio, continuing with c25k and I am considering introducing weekly Zumba.

For longer term weight maintenance and toning – Introducing weights utilising the p90x weight routines.

Paleo paleo paleo!  And to be even more accountable, a return of calorie counting and wearing my BodyMedia armband to ensure I am on the right track.

Giving Zumba a try tonight at Kokoloco, … nervous!

Read Full Post »