Gulp! They're looking at Me!

Being self-conscious about the way you look sucks. It was one thing I have had to deal with on a daily basis as a teacher (something I've written about before). My passion for teaching always superseded my discomfort, but it was always there. Getting over this self-doubt was a big motivating factor for losing weight and getting healthy.

Over time, I've gotten better, but I still haven't completely gotten over my self-consciousness. I still worry about what I look like, what others think about the way I look, how they will judge me, what they will think ... there are so many thoughts that swirl around in my head. With that kind of pressure, standing in front of a crowd isn't easy.

As I said, I have gotten better. The doubt is not as strong, and I'm usually able to set the nerves aside and just power through whatever I have to do - whether it's teaching or working out in the gym or participating in a sport.

The thing with teaching at the university is that before stepping in the classroom, I could choose my dress, put on my heels, and basically create a shield around me - armor myself with whatever I needed to not feel (too) self-conscious.

in the classroom 

The good thing with going to the gym is that the activities are usually isolated. You just go about your routine and you don't have to pay attention to what others are doing/saying/looking at. Plus, once again, you wear what you need to feel comfortable.

bright and sporty 

I had to really think (more than) twice before starting Jiu-Jitsu because not only did it involve close contact with others, but it also involved using my body -- I mean really using my body, to twist and turn, to lift people off me, to climb on top of others. I mean it was ALL body.

Just like my passion for teaching helped me push past the self-consciousness and get my job done, my passion for fitness and Jiu-Jitsu helped me push past the negative, doubtful thoughts and get in the gym/on the mats and pursue my interest. I didn't want my mindset to get in the way of any potential progress.

Yesterday I was put to the ultimate test when I taught my first adult's Jiu-Jitsu class. There I was, standing in front of a group of 20 people (all men!!), in my white Gi (which I've always had issues with & it's totally unflattering), teaching one an actual martial arts class -- how did that happen? How did I go from a university lecture hall to a Jiu-Jitsu mat?

I was so nervous leading up to my lesson that I had to have a stern talk with myself -- I can't be nervous about everything!! I have to focus on just one thing and let the other anxieties go.

The main goal was to teach the class -- so I focused on the lesson.
That meant letting go of any general nervousness of speaking in front of others, letting go of any unease of wearing my Gi, letting go of any doubt I had about my abilities, and most of all, letting go of any self-consciousness of my body. It was not easy! Seriously - bending over, falling backwards, and sprawled all over the mats rolling around ... ya, just a tiny bit different from wearing heels and a dress standing in front of a lecture hall!

I was up there for the students to teach a lesson -- and that's what I did. It was a tough lesson to teach -- mainly because there were lots of details to cover in a short period of time. However, it went well. The students were amazing - attentive, supportive, and -- they totally shocked me at the end when they gave me a huge round of applause. I was so touched. It was awesome! It was a great (scary) first experience, but it taught me so much. I'm so thankful to our head instructor Ben for supporting me and being by my side (and being the perfect 'Bad Guy' in the demos). I have lots to work on before getting on the mats again to teach, but I'm looking forward to the challenge :)

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

Down with the Flu

I have barely moved since Friday. I felt a cold coming on since earlier last week, but it all really hit me on Friday morning ... I've improved slightly in that every single inch of my body doesn't hurt, but other than that I'm still sniffling, coughing, and feeling blah in general.

Quick (belated) review of September:

Looking back on my September goals I did ok. I definitely could have done better.
Mind: I finished my book submission chapter & I read Zen in the Martial Arts
Body: I completed only 8 lifting sessions; I chose to skip a few in order to be rested for my blue belt test; I did my HIIT sessions as well as my BJJ sessions and definitely hit 27 total workouts even though my step count didn't come close to 65,000 per week (mainly coz' a lot of my sessions, e.g. yoga and weight lifting are intense but don't require a lot of steps)
In terms of food I've been doing great.
Soul: I'm really happy I've been able to incorporate 3 1-hour yoga sessions a week plus do daily stretching
Life: Shelving is up -- and that's about it!

I didn't count on so much of my life coming to a standstill as I worked on my writing. For about 10 days I barely did anything aside from workout for an hour or two and then stay glued to my desk. I was not too thrilled about that, but it's my fault for not working on my chapter from beforehand.

October has started off slow for me, particularly since I haven't been well.

I've decided to take the next few days off from any major workouts - just some basic exercises until I feel better. After that I think I'll be able to better focus on my goals for the rest of the month.

Two photos from my Blue Belt Test drills 

preparing to defend against an aggressive opponent

going for an armbar

Relentless

This week has felt incredibly busy. From Monday morning until now, it has felt like there has been a non-stop barrage of things to do. That being said, it has also been a really productive week.

We're just about nearing the first week of the Whole Life Challenge. It's gone well so far. There have been a few impromptu meal creations (as a result of the busy week) but again, not having any non-WLC foods in the house has made it easy to throw something together and not worry about losing a point.

I saw a big improvement in my jiujitsu game this week. I have to say, that felt really amazing. Last week I was struggling. I was frustrated that I wasn't getting a few of the moves right. I was stressed about not having them ready by the time I test for my blue belt. I was just anxious overall. This week, I kind of decided to just go for it and not over analyze the moves ... and it went great! Who would have thought that not thinking would help me be ever more effective? Of course I knew better. I knew that I needed to relax and trust my knowledge to carry my through. I knew that over-thinking would only make me feel nervous and apprehensive. Still, it's a lot harder to push those thoughts aside and fully trust yourself. However, if I want to succeed, I know that's exactly what I needed to do. Although my moves aren't perfect (yet), they are improving, and what's more is that my confidence and comfort with the moves are increasing.

I also made good progress in the weight room this week. I don't know if it's cleaning up my food (though it had only been 2 days since the start of the challenge that I had my first good training session) or if it was just feeling more psychologically at ease/rest that helped me, but I've been on an adrenaline high ever since.

My yoga sessions have been great and I'm totally loving Muay Thai. I felt gutted that I couldn't make this morning's training as I had something else to attend to that needed my whole attention ... but I knew it was all about balance.

Sometimes you've got to make sacrifices.

I'm hoping to catch up on some rest, make some headway with my errands, and push forward with my writing this weekend.

I have a feeling this busy week is going to spill over and become a busy weekend as well!

embracing my crazy jiujitsu hair & feeling happy after a good night of nogi training

A Full Week!

It has been a FULL week for me.

I started off the week still feeling quite achy from my workouts from last week. Part of it was from my general training and getting back to  my weight lifting, but most of it was me still recovering from the MetaFit training course! I think I did a few too many burpees, squats, and lunges -- my left knee was feeling terrible!

I approached my workouts with caution, but was happy that I didn't feel any major pains.

I just focused on active recovery on Monday with a long walk.
It's just as well I didn't do anything major because Tuesday ended up being a LONG day of workouts.

I went to a 7 a.m. Yoga class at the martial arts center. Then I hit the weights and did a MetaFit class at my local gym, followed by 2 hours of Jiujitsu in the evening.

Wednesday was my first evening Muay Thai class. It was fantastic! I had such a good time :) It felt great to work up a sweat hitting pads again. That class was followed by Yoga for Muay Thai. I left the martial arts center feeling relaxed and totally stretched out, which led to a great night of sleep.

Thursday morning I was back at the gym for weights and MetaFit and then a really intense session of Jiujitsu. I'm preparing to take my blue belt test soon, so I've been drilling my moves quite seriously.

Today I attended a 6:30 a.m. Muay Thai session followed by another hour of yoga. Plus tonight I've got Jiujitsu again.

Filling up the Mini Cooper with my Muay Thai gear and yoga mat.

Glad I didn't get a Smart car!

It feels fantastic to be able to fit in 3 1-hour yoga classes in my week. I am SO stiff. Not doing any proper yoga for 10 months has really had an impact on my flexibility. I'm hoping that continuing to do the classes will really help me loosen up.

Aside from Jiujitsu I don't really have anything else scheduled for this weekend. I may try to fit in either a MetaFit session or just some walking. We'll see. Rest is definitely on the agenda! The Whole Life Challenge starts tomorrow!! I can't wait :)

General Update

Things have been ok over here. I'm slowly getting into my new routine. I've got a martial arts place that I'm going to check out tomorrow to see how I can incorporate some Muay Thai into my routine. I'm enjoying my Jiujitsu practice, which I'll be doing 5x a week now, but I really do miss punching and kicking! I hope this new place will have what I'm looking for.

I haven't lifted weights since I returned from Bangkok. I've got my routine all written out, but for some reason I just haven't been able to muster up the enthusiasm to lift -- something very strange for me.

I think part of it is that the Jiujitsu training has been late in the evening. I don't seem to be getting home before 9:30/10:00 p.m. This has thrown off my eating and sleeping schedule. So I'm a bit out of sorts.

Last Sunday I went to the grocery store without a menu or list. I bought the ingredients that I normally buy, but somehow it just didn't come together for me. I felt out of practice.

Yesterday I got back in the kitchen with some mega veggie prep and lots of proteins in the oven. It felt good! Now all I need is a good night's sleep.

Practicing my Triangle Choke

Right Back into It

I think my jet lag has worked in my favor this time -- well, slightly.

I did not get much sleep on the plane, so I was more than ready to hit the sack soon after I got home (just before midnight). I slept so soundly that I woke up refreshed at 6 a.m. and I was ready to go.

I mainly took care of a few errands, did a ton of laundry, and got in my workouts.

I was debating whether or not I should lift weights. In the end I ended up doing just over 3 km on the treadmill before MetaFit class. As exhausting as all that jumping around was, it was the perfect way to get right back into my fitness routine.

Although I started to get more tired towards the evening, I powered through and got to Jiujitsu class in the evening.

I am so determined to make the most of each day in terms of my workouts and food -- I just feel like no matter what kind of routine or plan I set for myself, inevitably something will come up. With that in mind, I want to focus on the day ahead and give it all I've got.

Speaking of giving it all I've got ...

Another round of the Whole LIfe Challenge begins on September 13, 2014. I've done the Whole Life Challenge several times over the past 2 years and I've always been so happy with the results. Aside from the 8 weeks of the challenge, I've found that the results are long lasting because the good habits you develop over the course of the challenge become part of your routine. It's been the main thing that has helped keep me from straying too far from my goals.

The big question I have for you is -- are you brave enough to try it out?
For more information, you can check out my blog post: http://plumpetalsfitwlc.blogspot.co.uk

And if you feel like you're ready to join, then copy and paste this link:
http://www.whole.lc/wlcfall14/pt/plumpetalsfit -- and follow the prompts to complete the registration process.

(Early registration $39/GBP 24; regular registration feel $45/GBP 27.5) The official website has answers to many frequently asked questions (www.wholelifechallenge.com)

Eating, Training, and Sleeping

I'm back from my holiday! I had a great time in Las Vegas and Los Angeles, though my stay in LA was way too short! 

Aside from heading out to the States for a bit of R&R, the main purpose of the trip was to go to UFC 175. I got there about a week before the event, which is good because I definitely needed the extra time to get over the jet lag. 

Over the past 2 weeks I basically ate, trained, and slept (not much different to my normal schedule). I'm really glad I got as much training in as I did because the food was really tough to handle. Eating out 2-3 meals a day for 2 weeks was rough! I'll admit that despite my best intensions and effort to make healthier choices, I know that the foods I indulged in were really high in calories -- and even though I did exercise regularly, it wasn't enough to combat all the eating out ... 

Anyway. I just wanted to share a few pix of the holiday. 

Yay! Las Vegas!! I'm actually not a fan of Vegas at all. If it wasn't for the fight events, I definitely would have chosen a different holiday destination. 

Jet lag hit hard around 4 p.m. -- the best way to battle it was to head to the gym. 

I got in 4 gym workouts while in Vegas. I thought I would go easy with the weights but I ended up just continuing my regular routine and even managed to up the weights on some of my lifts! Happy :) 

To help get ready for the BJJ training seminars that were part of fight week, we moved all the furniture from the living room portion of the suite and made some space to do some drills. 

I completed 8 hours of BJJ training with Ryron and Rener Gracie. 

Here I am with the brothers!

Seminar Group Photo

In LA I stopped by CrossFit LA to say hello and get in a workout. OMG - I'm still sore from it (and that was 5 days ago)!! I tried pistols for the first time and did pull-ups (with a band) for the first time in over a year -- no wonder I have been so sore! 

Even though I was only in LA for a short visit, I just had to head to Jean Jacques Machado's BJJ academy for a training session. I can't even describe how warm and welcoming the atmosphere is here. 

This time I was lucky to meet the Master himself -- amazing man! 

I also got to meet Professor Jay Zeballos and attend his class. It was awesome! 

I was happy to show my support for Fighting Against Rape with my new patch. 

Heading back to the hotel after my final day of training and last day of my holiday -- it all went by so quickly! 

The best part of training on holiday, particularly attending seminars and meeting so many inspiring people, is that I've returned home with new motivation to tackle my goals for the rest of the year.

As always, there's much work to be done!

Recent Fitness Adventures

A couple of weeks ago, I went for a walk/jog near my apartment. It was a beautiful morning - a great way to start the day before heading off to work plus the perfect chance to try out my new Asics sneakers. Just as I was getting ready to head home, I reached into my pocket and realized I had dropped my house key somewhere along the way.

I walked for another 1.15 hours (adding another 4 km) looking for the key. I was so distraught that I had both D and my brother leave work and come help me find the key (I didn't want to have to deal with changing the lock and telling the landlord - not when leaving for London is right around the corner!). Luckily D spotted it and saved the day. I've been slightly paranoid about losing the key ever since!

My Brazilian Jiujitsu practice has been going really well lately. There were a number of moves that I had a lot of difficulty with before. It's hard to approach training when you know you're going to do something that you're not good at. Whenever I approached the mat knowing that I was going to practice a move that I struggled with before, I would overwhelm myself with negativity.

Why?

Why do I do that to myself? I mean, it's not like I'm afraid to work hard or try. However, the fear of failure and the disappointment I feel in myself when I get something wrong is really strong.

In any case, I'm happy to say that all of the moves, and I mean ALL of the moves that I felt hesitant about went wonderfully. I just felt strong and ... determined. I felt determined. That's what it was. I wanted to get it right. That combined with what I can only link to perhaps an improvement in my overall fitness really helped. Plus we kept practicing and practicing until I felt comfortable with each move. It's been great. Really, really great.

Straight Armlock from Guard - love this move! 

If I pull his wrist downwards, into my chest, I could totally break his arm. Guard up! 

I've been timidly testing my strength at the gym with weights. I started really, really light. I'm talking 3 or 4 kg dumbbells and at max a 10 kg barbell. I was so paranoid about straining my wrist that I was doing very simple exercises - just to wake my upper body muscles up (my lower body workouts pretty much remained the same). Each day I'd get a bit stronger, and that felt so good. I'm still not ready to lift anything nearly as heavy as before, but I'm slowly making progress. At least I'm lifting again -- what a relief!

My first post-wrist injury deadlift - only 25 kg, but no pain! Progress!! :) 

Fitness Fun

A friend of mine posted this on Instagram and it made me laugh! (By the way, I'm PlumPetalsFit on Instagram -- look me up if you're on it too!)

My Fitness name turns out to be Hot Ass -- Hmmm not yet, but I'm definitely workin' on it ;) 

I practiced with Mikey today -- the latest member of the family :) He took the ground and pound like a champ! ;)

Ya, it was a pink training day today.

Training with an Injury

Injuries suck.

I'm feeling so grumpy about it. I mean, I know that complaining isn't going to do me any good, but what can I say? I'm grumpy! All I want to do is hit the gym and lift some heavy weights. However, I'm trying to be sensible about it.

The weather in Kuwait is stunning at the moment. Cool mornings and evenings, warm afternoons, bright sunny skies -- really, really lovely.

Since I couldn't really do anything intense in terms of exercise, I decided to take advantage of the lovely weather and head outside for a walk/run. I had to even be cautious running because I was supposed to keep my arm as still/straight as possible. I'm sure I looked weird on the track having one arm dangling beside me -- but in any case, I went. I half walked half ran, worked up a good sweat and at least felt a bit less grumpy having gotten in some form of a workout.

Today I went into Jiujitsu class. I haven't been in a BJJ class since the end of September. I was SO HAPPY to be back!! My instructor already knew about my injury so I just took it easy and did what I could. I wrapped up my hand really, really well so that my wrist remained stabilized. I made sure not to fall or be grabbed by my right wrist. I did what I could to take the proper precautions and train safe while still being as focused on the moves as possible.

There were 2 other girls in class. They were new. One of them said she had come to Kajukenbo to watch a class and had seen me train before. Small world!

We learned a form of defense against a headlock. It was really cool. I love how the instructor breaks down the move and the builds it up. It's so interesting -- plus it's fun to do! I was totally beaming after class! (Plus I came out totally injury free; no swelling or pain - yay!)

Tomorrow I'm supposed to do weights, but I know that my routine (deadlifts, rows, bench presses) is totally out of the question. I'm thinking of maybe another run and/or some stability exercises (with a Swiss ball or Bosu ball). We'll see.

I had a big shop today. It's nice to have my normal foods back in the house again. Tonight I'm trying out a chicken dish in my crockpot. I'm still not 100% convinced about the effectiveness/efficiency of a slow cooker. I mean, yes, the meat becomes tender, but it still takes time to prep everything before putting it in the pot. If I could literally just throw in the protein and vegetables (without sauteing/browning or whatever) then I may be more convinced. For right now, I'm still trying to make up my mind.

tonight's dinner - slow cooked chicken drumsticks in tomato and onion sauce 

The Only One

Three weeks ago, on a Tuesday, I showed up to Kajukenbo class. We had had a particularly grueling session on the previous Sunday, and I have to admit, I almost didn’t go. My body was sore, and I wasn’t sure I could take another class like that, at least not so soon. Still, I went, because after all, the only way I can improve is if I show up to class and train.

I was the only one that came to class that day. That caught me off guard. I was afraid that the class would be canceled, but it wasn’t. I really appreciated the coach for training with me even though I was the only one there.

If I had thought the Sunday session as tough, this one was even harder. It was pure one-on-one practice, ending with sparring like I’ve never sparred before. I left bruised all over my body, but totally exhilarated because it was quite an experience.

 That following Thursday it really took a lot of courage for me to get ready for class. I was literally beaten, but I knew that if I didn’t go, the fear would build, and then it really would be difficult for me to go.

Unfortunately that day class was cancelled. We didn’t have class until the following Tuesday (so 1 week had passed since my one-on-one training session). That Tuesday, I was the only one who showed up for class again.

I’ll was so nervous because I knew what was in store. At the same time, I felt slightly more confident. We had another great training session. I got to take advantage of the one-on-one time and ask questions about different fighting techniques. The extra practice was invaluable, and once again, I was so happy that the coach trained me even though I was the only one.

-----------

Today was the first day of Ray Elbe’s women’s Brazilian Jiujitsu class (BJJ). I was really, really excited because it was an opportunity for me to actually meet other women who were interested in the martial art. Plus joining a course that involved training with a black belt in BJJ was sure to be an awesome experience.

I was the only one who showed up for the class. I was slightly disappointed because I really did want to meet others who shared this interest. Hopefully this was a one off incident and other girls will show up for future classes.

In the meantime, Ray and I had a great session – again, I’m so happy he still held class even though I was the only one. Although I’ve been doing BJJ with D at home, this was a different experience all together. We practice different Jiujitsu drills; he had me doing agility exercises – including cartwheels. OMG. When he said do a cartwheel I had to laugh out loud. I had not done a cartwheel since I was a kid! I am totally amazed that my legs left the ground and I didn’t fall over. I have to admit, it was fun J

The class wasn’t easy, but I enjoyed every single second of it. I left feeling like I had really accomplished something. I can’t wait to go back there next Sunday – even if I do end up being the only one.

-----------

Being the only one in class has a lot of advantages – one-on-one attention; more focused, intense training; extra practice time. However, it also has a few disadvantages.

MMA training for women in a place like Kuwait is tough to find. As far as I know, there isn’t any proper MMA training at all. There are just a few classes here and there, which is what I’m trying to take advantage of. My fear is that although I don’t mind being the only one showing up, the coaches may think that it’s not worth their time (or money) holding the class for just one person. I would totally understand that, but I would really find it devastating. In the meantime, I’m going to keep showing up, and until other women join too, I’ll be focusing on the advantages of being the only one. 

Here We Go

Today is Day 1 of the Whole Life Challenge. I'll write a few things about the challenge in this blog, but  my daily reflections will be in a separate blog I keep. If you're interested in following how I'm doing in the challenge, you can check out this site.

This morning I went back to my yoga on the beach sessions. I wasn't sure if I was going to make it. I had a late night on Friday and we meet at 8 a.m. on Saturdays. Anyway. I did make it, and it felt so good to be out there in the sun (though it was a bit hot at times) and get some deep stretching on. I think it provides a great counterbalance to all the MMA and weight training.

I tried two new poses today. One was a partnered boat pose. I think it was alright. I do need to make sure my back is straighter though.

The second one was a bit of a disaster. You go into a lunge and then hold one leg up with your hand. The leg and hand should almost be in line (under and over) with your head ... I couldn't manage that (yet). I almost didn't try it because it looked so difficult. Then I thought - why wouldn't I give it a go? What's the worst thing that can happen? I fall in the sand? I was also afraid that I wouldn't even be able to get my leg up -- but I did get my leg up and I didn't fall. My posture is all crooked and weird, but I tried. I'm going to use this first attempt as a marker to see how far I can progress with this pose.

In the afternoon I had a 1-hour BJJ session. It was fun. I'm really enjoying the fight simulation parts of my training because I get to see how the moves and techniques all come together.

me practicing my clinch followed by a leg-hook takedown -- I know, it looks like a big bear hug lol

My final workout of the day was the baseline workout that all participants of the Whole Life Challenge are required to do. Well, they don't have to do this exact workout, but we're all supposed to do something and then do the same workout in 8 weeks to check our progress. I did the official workout. I think it went alright. I still suck at running, but I gave it a go.

The workout was:
2 minutes - as many 25 yard shuttle sprints you can do (I did 12)
1 minute rest
2 minutes - as many rounds of 5 push-ups & 10 squats you can do (I did 25 push-ups & 50 squats)
1 minute rest
2 minutes - as many crunches you can do (I did 63)
1 minute rest
2 minutes - as many 25 yard shuttle sprints you can do (I did 13 -- which is surprising coz' I was so tired!)

I can't wait to see how I progress in 8 weeks!

Whole Life Challenge Day 1 Summary here.

Made it to Thursday!

I woke up to this email from one of my students:

Seems like a perfect way to end the semester. I can't tell you how happy I am that summer is here!!

This morning I hit the weight room. I'm so glad that the focus of today's workout was on the upper body because my legs, thighs, and ass were really feeling the effects of yesterday's squats/workout. I was ready for a bit of relief.

My workout went well. I managed to up my weights for the last set of each exercise (3 sets of 15 today so overall my weights were still a bit lighter than usual).

This afternoon I had Kajukenbo practice -- we did some arm conditioning. Holy *hit! Just blocking punches hurt! I've already got bruises on my arms. Still, he says that with conditioning practice our arms will get tougher and stronger -- I sure hope so!

I then practiced Jiujitsu with D for about 45 minutes. We didn't have a long session as it's the end of the week and we were both tired. Still, we practiced a few drills, and that was good enough for today.

... and that's it! I've come to the end of my week and I am so happy!

Food pix will be posted tomorrow!

Fridays

I've still got numbers on my mind.

This morning I was relieved to see a 0.5 kg (1 lb) drop in my weight. I'm still 1 kg over my lowest, but I'm making my way back down there again.

The other number on my mind is the saturated fat content in my coconut fish stew. I know healthy fats are good for you, but 7 g. of saturated fat in one meal just seems way too high. It upsets me because I really enjoyed the meal and was happy to have it as my go-to lunch during the week when I'm in a rush.

Thank goodness for the Internet. A few articles that I read online were quick to confirm that coconut milk is good; however, the amount of saturated fat is a concern. The simplest solution, besides just not having it, is to reduce the amount used and diluting it with water. I think that's what I'll try to do in my next batch of soup - use only 1/2 the can of coconut milk and replace the other half with just water. We'll see.

I had quite a relaxing day today. It felt amazing to wake up this weekend morning and realize I had not papers to grade or lessons to prepare, and I won't have any of that to do until September!! Seriously, amazing feeling.

I used some time during the day to complete 2 more quizzes for my Personal Trainer certification (100% in both - nerd mode on!) :)

The best part of my day was my first attempt at practicing Brazilian Jiujitsu with D. D's been taking Jiujitsu classes for just over a month now. We bought mats a couple of weeks ago for our house with the intention of practicing. However, we never got around to it. Today we finally gave it ago and it was great. We practiced for two hours (following the Gracie Combatives DVDs). You wouldn't think you'd work up a sweat practicing a few moves (today was different variations of trap and roll), but we were both sweating - and a bit bruised by the end of it. It was so great, not just to practice, but to do this together. I think it's extra beneficial for me because D is bigger than me, and one of the main principles of Jiujitsu is how to handle yourself against a bigger, stronger opponent. It was great :)

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Fridays are my no cooking days. When focusing on living a healthy lifestyle I think relying on food from restaurants or ones that are pre-cooked is dangerous. However, during the Whole Life Challenge when I had put many, many restrictions on my diet, I discovered a few places that I could eat. I take full advantage of them on Fridays.

Fridays are also the days that if I may have something sweet after dinner. I do cringe at the words 'cheat meal' and the thought of using food as a 'treat', but I guess that's what I'm doing. For me, I'm careful with what I eat, and if I eat something that is off plan, then it's something that I really want and do not feel guilty about eating, nor will it be something that will really throw me off course with my weight loss. Are these excuses? Perhaps. I'll modify my plan if I have to with no bitterness or complaints that I'm feeling 'deprived.'

Fridays are also my days with D. It's the one day that we spend entirely together and it's great - much needed after our busy week.

Breakfast - La Pain Quotidien 

One of my favorite places to eat because they will accommodate any changes you want to make to the foods. My usual Friday breakfast is an egg white mushroom omelet. The omelets usually come with 2 slices of organic whole grain bread and a side salad; however, I ask them to remove the bread and just give me extra salad. I had this with a cup of green tea (not pictured) 

Coffee - Starbucks 

Ok, I don't count the coffee from Starbucks as coffee, especially not their flavored ones (which is what this is - a skim caramel macchiato). This is basically dessert in a cup. I have to be honest, I look forward to this cup and I do enjoy every drop. 

Lunch - Dean and Deluca

Broiled shrimp marinated in olive oil, parsley, and tomato plus grilled vegetables (eggplant, bell pepper, zucchini)

Dinner - Ninos 

Grilled chicken and avocado salad with pine nuts and a mustard lemon dressing

I was really happy to discover this salad. It is delicious!

Dessert - Papaya from Dean and Deluca

Earlier this week I had a craving for some chocolate ice cream. I thought that I'd have it tonight after dinner ... but by the time Friday rolled around, I didn't want it anymore. Instead I had 5 pieces of delicious papaya that I had picked up at Dean and Deluca's this morning. Really, really yummy. 

Today:
- Workouts:

• BJJ practice at home (2 hours)
• Stretching (20 minutes)
• Squats day 6: 75

- Food:

• Breakfast: egg white mushroom omelet + green tea
• Lunch: broiled shrimp and grilled vegetables
• Dinner: chicken avocado salad
• Snacks: skim caramel macchiato & papaya

- Other: Completed 2 PT certification quizzes