Friday Five

This week has had its ups and downs. I've been doing well in terms of my food and exercise, but overall have just been feeling a bit down. I'm worried about my brother, and the distance from my family just feels terrible. At the same time, I'm trying not to let my emotions get the best of me. I feel like I spent most of this past week (actually the past 2 weeks) talking to myself - reminding myself that it's ok to feel down but that it doesn't have to control your whole day or lead to unhealthy habits. It's hard to keep having to go through that kind of self-talk. Part of me feels it's necessary because it's true. There's nothing I can do from here, so I might as well make the most of my day. Another part of me, however, just wants to wallow. The emotions are too strong. The helplessness is real. The frustration is undeniable.

That being said, keeping this week's meals simple and my routine consistent has helped me get through the week. I'm hoping that I'll be a bit more of engaged next week and everything I do won't feel like such a chore.

A few highlights from the week:

My breakfast for the week: A smoothie of açai, bananas, and red grapes -- delicious, but cold

My lunch for the week: sautéed butternut squash and broccoli, over raw spinach, with cucumber and avocado -- yummy and very filling! 

Instead of doing my cardio on a treadmill, I headed out to a park just behind my house and went for a lovely walk. Being outdoors was so refreshing. The sounds, sights, and smells were highly therapeutic! 

I had a couple of good weight training sessions this week. As much as I'd like to do more in the weight room, I think I've come up with a routine that I can stick to and maintain. It's better than nothing! 

The launch date for my Women's Self-Defense class has been set. I start on April 10th, and I'm so excited! I'm particularly looking forward to teaching the class with D. I hope that the class will make a difference to other women's lives as it did mine. 

Friday Five - Starting off the New Year

I ended 2014 with good friends, laughter, music, and hope ... I woke up on January 1st, 2015 with a horrendous cough and terrible cramps.

Hmmm. That wasn't what I was hoping for.

The beauty of not having set plans (e.g. on January 1st I must do X, Y, Z) is that you can take things in stride. I was in no shape to do much of anything yesterday, but that was just one day out of 365. I rested, stayed hydrated, and tried to get other non-strenuous things done.

Today also wasn't ideal -- it involved waking up a bit cranky and achey from a restless night of 'sleep', my first doctor's visit since my move to London (see, I knew 2015 would be a year of firsts!), and more coughing and cramps. So I'm kinda feeling blah ...

What to do? I just gotta keep on moving forward and workin' it out to the best of my ability. On that note, since I'm not feeling so great, my Friday Five is inspirational and motivational quotes from others.

Friday Five - Happy Thanksgiving!

It's been another busy, busy week.

I spent 4 days down in central London. Even though I live in London, staying central as a bit of a holiday treat was lovely -- not having to worry about taking the tube back home and lugging all the shopping at the end of a day of endless walking! I had a blast - a reunion with some friends I hadn't seen in 4 years, lovely dinners out, enjoying the Christmas lights (though I really didn't want to think about Christmas until after Thanksgiving), and just the general vibe of the city. Despite being gone for such a short time and to such a short distance away, the disruption to my routine had an impact ... and it was a struggle to find my footing after getting home.

1. Celebrating with D at Fortnum & Mason

2. I loved this hat from Hunter -- though I was advised against it, particularly near banks

3. I can be such a tourist! I spotted a couple of Paddington bears around London -- and of course I had to get a photo!

4. Reunited with friends -- had a fab night and terrific meal at Kettner's -- I highly recommend the restaurant - everything was delicious!! 

5. After being off my game for the 4 days in London, I was more than happy to create a clean Thanksgiving meal -- cajun crusted turkey breast over parsnip puree along with roasted sweet potatoes and steamed string beans and carrots. It was filling and delicious (and I woke up the next morning weighing 1/2 a pound less!! I was thankful for having eaten a light meal!) :) 

I've actually got a big Thanksgiving feast planned for this coming weekend ... I'm hoping I can be just as disciplined, particularly around the desserts. Will try to focus on the company and not the food! 

Friday Five

I can't believe a whole week went by without me posting. That was not my intention -- but this week didn't coincide that well with my good intentions. I felt rather off sync throughout the week. It's amazing how one or two out of the ordinary events can throw me off my groove. I really do need to learn how to be less reliant on having a set schedule.

Here are the top 5 things that got me off my A game this week -- Although the week didn't go according to plan, it wasn't all a failure. I tried my best to learn from each incident - and I hope that the lessons will keep me moving forward.


Self-Doubt
Last week I found myself spiraling downward into a really dark head-space. I let one little incident consume me and fill me without doubt -- doubt of things I've accomplished and doubt of what lies ahead in my future. It was not good. The scariest part for me was that I could feel myself sinking into the quicksand of negative thoughts. In the past, not only would I not have control over these thoughts, but I would also fully believe in them and allow myself to get pulled down. This time, it was different. I knew better. It was a true struggle within. On the one hand, I felt suffocated. On the other, I was trying to coax myself out of the funk. I was 'happy' that I could recognize what was happening and that I really didn't want to go there. I knew that I could pull out of this and that it was foolish to allow one little thing - that really didn't have anything directly to do with me - to throw me off my course.

I had one day of pure darkness, but I didn't allow myself to to remain there. I kept rallying, and that's what led me to reassess a few things.

Prioritizing 
While I was trying to figure out how to get out of my funk, one thing became clear to me -- If I was doubting my abilities/potential/skill, then I obviously wasn't working hard enough. I know that may seem like I'm being hard on myself, but if I'm 100% honest with myself, I know I can do better. There are little things here and there that I let slide. In the desire and attempt to try and do it all, I can't always give 100% of myself to each thing that I try.

My biggest priority at the moment is to fine tune my Jiu-Jitsu training so that I'm ready for LA in January (assuming I get accepted -- I haven't found out yet; regardless, it's best I start my training now so that I'm not caught off guard later on). That means extra time on the mat, extra time studying my moves, and extra time drilling. The last thing I want, as I mentioned before, is to feel unprepared or unsure of myself because I didn't give all my efforts into my training. It's important to me, so it has to be a priority.

With that as my main goal at the moment, I've had to sacrifice other things, namely my Muay Thai training at the moment. It really, really makes me sad to not pursue this line of training at the moment, but it is just for the moment. Hopefully once I know more about what's happening in January, I'll be able to work Muay Thai back into my schedule. Right now, all roads lead to Jiu-Jitsu -- and that means working on my endurance, strength, and flexibility through specific Jiu-Jitsu related drills and more mat time.

Leftovers 
In addition to training, of course my food has to be looked at. Coming off the Whole Life Challenge has been tricky. It's amazing - I can be SO disciplined on the challenge - not even think of things on the forbidden list, but once I'm off, things change. I haven't gone totally out of control, but I have probably eaten a bit more than I should have and I've definitely given in to my sweet tooth. Another thing that set it off was having people over during the weekend -- although the main meal was clean (and whole life challenge friendly), there were desserts ... and instead of throwing them out (which I totally should have done), they were eaten ... in addition to that, some other changes in my week's schedule meant that my weekly food prep didn't get done ... and that has had an impact. Again, it's not that the foods have been horrible -- but I think that being on the Whole Life Challenge and totally cutting out all sugars, preservatives, etc. etc. changed my body chemistry. I feel the difference between my homemade granola and the one bought in the store - obviously the store bought one, no matter how organic and how 'clean' still has other stuff in it. All these little things add up -- and now they need to be subtracted. It's just not worth it. Food prep has to be a top priority -- even before my training actually, coz' I can't train right if I don't eat right.

Sleeplessness 
For the past 5 days my sleep has been breaking around 2 a.m. Last night/this morning I couldn't get back to sleep. What's ironic is that normally my mind is crammed with thoughts and stresses and worries ... but my mind was actually blank. I was even trying to come up with soothing, relaxing thoughts but it just didn't work. I thought that I'd have a good night's sleep coz' I had had such a good workout that day (weights, MetaFit, and Jiu-Jitsu), but I just couldn't relax and sleep. I think it has to do with all these extra chemicals in me. It's the only thing significant thing that I can think of. I'm hoping that cleaning up my food will sort my sleep out.

Rest and Reset 
This weekend, I'm hoping to catch up on my sleep, to solidify my plan for the upcoming week - particularly how to navigate through Thanksgiving!! - and enjoy a reunion with some friends I haven't seen in a few years.

Friday Five

First of all -- the 50 Day Challenge is still open. It is not a weight loss challenge -- it is just to provide some motivation to help stay on track through the holiday season. More details are up here. If you'd like to join along, please do -- it's not too late. You can join the Facebook page through this link: https://www.facebook.com/groups/1509888519265273/

On the page I'll have links to relevant blog posts as well as other notes and motivational posts. Every week on my blog I'll have a general post open for people to comment about how the challenge is going for them (particularly for those who are not on Facebook).

Here's a quick roundup of my week:

I tried renegade rows for the first time this week. They're part of my new routine. It's basically a push up but then when you push up, you also bring one arm up to do a row (hence the weights). They were not easy. I did 4 sets of 10 reps, but not all of the push ups were on my toes. 

I'm trying to take my Gracie Diet to the next level of trying only specific food combinations. This was my breakfast of chopped pears, cottage cheese, and a bit of honey plus some green tea. It was delicious and quite filling -- though I was hungry again after 2 hours! 

We had a great no-gi Jiu-Jitsu session last Sunday. I wore my new purple rashguard which I absolutely loved! A playful group pic at the end of our session :) 

One of my deal friends was visiting from Kuwait. We had a great time walking around London, browsing through Spitafield Market, and just laughing. It was a much needed break from my usual routine. Laughter is definitely good medicine! 

Taken at 5:30 this morning as I got ready to head out for my early morning Muay Thai session followed by yoga. It's never easy to get ready at that time of morning - particularly when it's cold, dark, and rainy outside -- but loving the sport really helps motivate me to get out that door!

Friday Five

I thought I'd get back to my Friday Five posts as a quick recap of the week. Sunday is usually my prep day for the week, but this past Sunday, I was so busy with training and then helping out during the Gracie Game day for the kids that I was exhausted and didn't do nearly enough prep for the week. That kind of threw off my groove for the rest of the week ... but nevertheless, despite not being able to follow my usual schedule the way I wanted too, I had a pretty good week.


1) On Sunday I participated in my first ever Gracie Games Day. It's held for the kids at the Jiu-Jitsu school as a reward for doing a good job with their class attendance, participation, and general behavior outside of class (e.g. good manners, being helpful, etc.). I"m not used to being around kids so it was quite overwhelming for me, but it was also quite a bit of fun!

 a few shots of the kids during game day

2) In general I've been spending  lot of time on the mats. In fact, I head to the Jiu-Jitsu school everyday to either train or assist the head coach. It's good practice for me as I continue to prepare for my Instructor's Certification Program. Plus I'm thoroughly enjoying it!

with one of my training partner's after a session on the mats

3) I attended a Muay Thai seminar held at Watford Martial Arts Center where I do my Muay Thai and my yoga. It was given by fighter John Wayne Parr. The seminar was great -- high level of energy and enthusiasm, lots of techniques fit in ... overall really enjoyable and informative!

my training partner and I with 10x world champion in Muay Thai John Wayne Parr

John Wayne Parr doing a demo with me during the seminar

4) I started a new weight training program -- for the past 8 weeks I was focusing on fewer reps and heavier sets. It was definitely good, but I found that the recovery time took a lot longer than I would have liked. Now I'm back to a more normal routine - 4 sets of 10 reps - hoping to continue to get stronger and build muscle.

low rows - one of my favorites

5) The Whole Life Challenge ends tomorrow. I still want to make sure I stay on track through the holiday season until the end of the year so I've organized a new challenge. If you'd like to join, please connect through the group's Facebook page entitled: It's a Lifestyle. A brief outline of the challenge is listed below and more details are posted here.

It's a Lifestyle -- the Facebook page for the 50 Day Challenge

details of the 50 Day Challenge

Friday Five - An Unusual Week

This week was a bit strange in terms of both my eating and my workouts.

First of all, I didn't workout as much as I usually do. I've had a niggling pain in my left knee as well as one in my right shoulder. I know that both these joints are extra-sensitive ones from previous injuries/accidents. So, with that in mind I wanted to take it kinda easy.

I didn't do any of my afternoon workout classes (RPM or CrossFit) and though I missed them dearly, I also enjoyed having a bit of extra time at home to take care of other things and relax a bit. On some days I worked out at home - mainly doing Body Combat practice.

In terms of eating, I don't think I ate more than usual, but I definitely ate differently, especially given that I've just come off the Whole Life Challenge. I enjoyed everything I ate, but I also realized that eating all those different foods (e.g. curry) was not something I missed. They are definitely not part of my regular eating regime, and I'm happy with that. I feel like I am extremely happy eating clean 95-98% of the time, which means that the other 2-5% of the time that I may eat something I don't normally eat (e.g. rice or something that has potato in it) that it's ok. I've found that eating those foods doesn't act as a trigger to eat more junk/carbs/sweets. I eat. I enjoy. I move on.

That said, I have also realized that being so close to goal weight means that I really need to watch what I'm doing and what I'm eating. I don't want to get careless or sloppy. As one trainer said - this is the time to turn it up a notch because it will get more difficult to lose weight. Difficult, but not impossible ... and turning it up a notch is a challenge that I look forward to!

So, a few highlights of my week.

1. I'm loving studying the choreography for Body Combat. It is challenging! First of all, learning the moves, the putting it to the music, then trying to do the moves & explain them -- wow! It's quite intimidating, but I've been practicing almost everyday.

2. I got several new books this week related to training and MMA fighting. I've already finished reading the one on dynamic stretching and I've got a few new stretches that I'll be adding to my regular routine.

3. During one of my weight training sessions this week I realized how far I've come in terms of strength. There was a time when lifting a 2.5 kg (5 lb) dumbbell to do a shoulder press was a huge struggle for me. That day I warmed up using 12.5 kg (27.5 lb) dumbbells. I was so proud.

4. I know I probably didn't need a new pair of sneakers, as I have several pairs ... but I couldn't resist. I'll admit it, I like having my gym outfits coordinated. I know some people see that as shallow or unnecessary or even a sign that the person is not committed to working out, but come on, I don't think you can say that about me! Just coz' my shoes match my top and they both match my gym bag doesn't mean I don't give it 100% at the gym!

5. I went to a new MMA store that's opened recently in Kuwait. It's actually the first store of its kind that I've visited here (I don't know of any others). It was alright. They had lots of clothing, but none for girls!! That sucked. My favorite part, the boxing bags and the cage they had up ... hmmmm wouldn't mind one of those in my place if I had the space :)

One thing is definitely clear -- my life has changed. Almost everything in my life now revolves around health and fitness. I enjoy it with an enormous amount of passion. I still do other things - I still hang out with friends, go shopping, veg in front of the TV, etc., but I know that the one thing that really, really makes me happy is fitness. I could tell that things have really changed for me when I sat down one afternoon and started my Personal Trainer studies. It's been AGES since I sat down and read a research article, but this -- I didn't give it a second thought. It was quite a revelation!

Friday Five - Catching Up

Alright everyone. I think I'm finally back on track in terms of being on a more normal hectic schedule versus a frantic one. I think hectic is my norm. It's ok. It's just the way things are in my life.

Even though Jessee has discontinued Friday Five, I think it's a great way for me to catch up on what's been going on.

1) Whole Life Challenge: I've completed my second round of the Whole Life Challenge. I'm quite pleased with how I did.

2) Nutrition Studies: I completed my Specialist in Fitness Nutrition final exam and scored 90% for the course. I'm ready to practice now! I'm very, very excited about this. New business cards coming up soon - what do you think?

3) Next Goal: Become a Personal Trainer
I've wanted to become a personal trainer for several years. Although I know I could have done it, I didn't feel like I had the body to do it, hence I did not have complete confidence in my ability to deliver 'the entire package.' I think I am much, much closer to doing that now. So, because I like to stay busy, busy, busy (plus I need to maintain my normal level of hectic-ness) I've signed up for the ISSA Personal Trainer certification. The course I've enrolled in is 8 months long. I'm really hoping that by the end of those 8 months I'll have reached my goal weight and have the complete confidence to go forward as a personal trainer. (Sorry about the blurry image.)

4) Training: For the past week and a half I've been training in a new fitness studio that has two big boxing bags and a bunch of other equipment that I can use for my kickboxing practice. I love it! I'm getting in 3-4 hours of practice a week which is the minimum I want to do.

5) My motivation for the week: I'm 9 kg away from my goal weight. I really have to put my head down and just do it. I've been working hard. The progress is slow but steady. I have to remember that no matter how frustrating it may all be, the patience and persistence are worth it.

Friday Five - Things I travel with

Friday Five - hosted by Jessee's spot!

There used to be a time when I would pack my gym clothes in my suiticase, thinking/hoping/believing that I would exercise while traveling ... a lot of times, it didn't happen.

Now, however, my gym gear is the first thing to go into my suitcase. It's not always easy to get a workout in, and there have been many times when I have not been able to do the workout that I planned, but just like at home, you can always do an 'in-hotel room' workout. Even if you don't have a lot of space, you can do squats, lunges, tricep dips, etc.

For today's Friday Five, I'm listing 5 fitness related things I always travel with:

1) My jump rope: Usually a hotel will have a gym with enough space to practice skipping.

 2) My Reebok sneakers: To be honest, these aren't the best sneakers for running, but they are one of my most comfortable and they are very light - something that is important to consider when traveling.

3) My iPod nano and headphones. I can't travel or workout without music, so this is a BIG must have!

4) A workout routine: I've found that having a list of exercises that you can do in your hotel room can help stay on track because you really don't have an excuse. Circuits are definitely the easiest thing to do. I don't always follow the same routine - it depends on how much space I've got as well as what time I'm working out. I really don't want to disturb my hotel neighbors by jumping up and down at 5:00 a.m.! Here's a good list to follow.

5) A small gym bag: This may seem superficial and unnecessary, but there have been quite a few times when I wanted to go down to the gym and I just had too many different things to carry - my water bottle, hotel key, towel (just in case they don't have one at the gym); iPod, phone, jump rope ... you get the picture. So now packing a small bag is a must for me. It's just so convenient and easy now!

I sometimes take my heart rate monitor as well, but it's not a must for each trip.

Friday Five - Week in Review

Friday Five - hosted by Jessee's Spot

1) What I tried for the first time this week: A Yoga Headstand - with assistance :)
You can read about my first Yoga on the Beach experience here.

2) Where I went this week: My friend Ghadah had the opening of her art show this week.

The two of us at her show.

A close up of my heels - love them, though they are not the most comfortable to walk in!

One of my favorite pieces of the night - The Release

3) What I wore throughout the week: Dropping down another size means a few new outfits. I wore a new outfit to work each day this week. I'm not sure all the styles suited me, but I tried them out.

I never thought I'd wear a dress that was entirely green -- well, I did, and it was actually quite well received! (Espirit)

I bought this green top last week, but the trousers were bought about two months ago, though it was the first day I was wearing them. The trousers were way too long and baggy. After coming home from work I put them straight in the charity bag. They were not comfortable at all! 

(Top: Espirit; Trousers: GAP)

This was such a spring outfit! I loved both the top and the skirt, but I was wearing a tank top underneath that was too big so I didn't feel like the top sat right on me. 

(Top & Skirt from Espirit)

This is a dress that I bought over a year ago, but again, it was the first day I wore it. I never thought I'd wear a print like this. It was actually ok, though I did feel a bit self-conscious about it. Still, it was really comfortable. 

(Dress from Monsoon)

4) What I'm excited and relieved about: My upcoming travel to the States has me feeling quite nervous in terms of sticking to my exercise and eating routine, plus continuing with the Whole Life Challenge! However, today I decided to look up the hotel and I was really thrilled to find something they offered called Lifestyle Cuisine Plus. They cater to all sorts of dietary modifications. I'm hoping that they can help me pack a lunch to take with me to the conference - that would really be amazing. I was pretty sure I'd have some options, but seeing that I have so many makes me feel much, much better!

5) What Quote Inspired Me: I've been in a bit of a funk this week. I've really had to dig deep every day and just keep putting one foot in front of the other. I wholeheartedly believe in pushing forward, but I also think it's ok to step back once in a while and take a moment to breathe, to grieve, to cry, to scream ... but then just get back and keep fighting.