Tracking

I joined MyFitnessPal about 1 month ago (you can add me: PlumpetalsFit) and I have to say, I quite like it. I don't completely rely on the numbers they give in terms of calories consumed (I overestimate) and especially not on calories burned (I underestimate), but I do like the fact that it is easy for me to track and I can get an approximation of how many calories I have consumed.

My main meals have been good; however, I still struggle with snacking. Even if I snack on 'healthy' foods - such as nuts or dates, they still have a lot of calories and are ranked high on the GI index. I really need to get a hold on that.

As I prepare for both the upcoming week and the Whole Life Challenge (which starts on September 13th and I urge you to virtually join me for the challenge - read more about it here), my main goal is to avoid snacking and divide my proper meals into smaller portions. When I was on the challenge, I was a lot better at doing this. I would make a bigger portion of lunch or dinner and then I would divide it into two. I'd eat one part for dinner and the other part the next day for lunch - sometimes even for breakfast!

Adjusting the way I thought about meals, e.g. a snack doesn't have to be carrots and hummus or some fruit, it can actually be a smaller meal, helped me eat in a way that was more fulfilling and gave me longer-lasting energy.

It sounds so logical when I typed that out -- why haven't I followed the strategy?!

The thing is, at this point, I really do know better. It's time for me to stop being lazy and just do the things that need to be done.

I know that working out is not enough - I've got to eat right. Eating right 85% of the time isn't cutting it for me. I've got to ramp it up to 95-100% of the time. I know I can do it -- I've just got to get on with it!

So I guess I'm back to my old good habits -- planning, tracking, eating, exercising, drinking water, and sleeping. Gotta get to it!

Preparing for Travel

I love traveling. Travel was my time to escape and explore, leaving the errands and to-do lists behind ... what freedom!

Lately, however, as I've gotten more and more into fitness, I've had to add a different element of concern to my travel plans -- how will I stay healthy during my trip?

The last thing I want to do is undo all the hard work I've put into living a healthy lifestyle. Let's face it, a lot of times the last thing you want to do is hit the gym when you're abroad (especially because at one time I was barely hitting the gym when I was at home)!

There have been many trips where, with the best intentions in mind, I've packed my workout clothes, only to return home with them still neatly folded in my suitcase plus a few extra pounds attached to my waistline.

So, is it possible to stay healthy while on holiday? Does it mean sacrificing touring time and culinary delights or can you have it all?

I think with a bit of planning, it's possible have a fabulous holiday without sacrificing your waistline.

1) List the things you refuse to compromise
You've got to choose what you absolutely want to do (notice that it is want to do and not have to do) and what you're willing to sacrifice. Is there a particular food that you have been waiting to try? Do you want to drink wine with every dinner meal? Is there an all-you-can-eat buffet you've been waiting years to try? Figure out what you absolutely want to have - no negotiations - and then recognize all the other things you're not as crazy about.

For me, especially when heading to Vegas where there are so many great restaurants, I've chosen the few that I want to try. For my other meals, I know that I'm going to have to be extra conscientious about what I choose. I know that I have to watch my portions. I know that I should ask for dressings on the side. I know to ask for things that are baked/steamed vs. fried.

These are things I know -- and they're easy to do.

2) Plan to do something active at least every other day if not daily
The main thing that has changed as I've gotten healthier and more into fitness is that I actually look for training opportunities. Lately, my gym clothes are the first things I set aside for my suitcase because I know that I'll want to get a few workouts in (plus working out does wonders for jet lag). Aside from using the hotel gym (and I do choose hotels that have a decent gym), since I've gotten into CrossFit and MMA training, I've looked for places where I can go to train - sometimes the first visit is free, other times there's a nominal amount to pay for a day pass to try out a gym. It's intimidating at first, but I've always felt welcome wherever I've gone.

If going to the gym or training center is not your thing, try to find some activities that you will enjoy. If you're on the beach, take half an hour to go for a stroll - I found that walking in the water is really challenging. Rent a bicycle, choose a hike, go on a walking tour --- there are so many opportunities out there.

3) Make a list of exercises you can do in your hotel room
Even though I love to exercise, I do find it difficult to motivate myself to do an in-room workout. I can go to the gym or training center, no problem -- but to get out of my comfy bed in order to do push ups or squats -- ugh, it does take motivation.

However, again, it is possible, and I have done it. Last year, when I knew I would be traveling for 7 weeks, I write down 20 different bodyweight workouts that could be done in my hotel room. They're different circuits that I can do each day - not requiring any equipment or much space. Even though it takes a bit of motivation to get started, having the workouts already written out for me definitely helps. I just choose a card and get to it. Usually I'll be done within 20 minutes -- and then I have the rest of the day ahead of me to enjoy.

two things I never travel without -- my list of workouts and my jump rope

4) Do a bit of research
It seems like breakfast is always a challenge for me -- what do I eat? It is so easy to grab a coffee accompanied by a pain au chocolat .... but I know I don't want to do that. Last night I spent time looking at the room service menu and checking out the menus of nearby restaurants. I've found that there are plenty of choices out there. Some places will require me to made a few modifications, but still, I know where I can go to enjoy a healthy meal.


The bottom line is -- it all depends on how badly you want it. Take a bit of time, figure out all the healthy choices you've got, and build your holiday around them. It doesn't mean you can do the fun things you wanted to or taste the foods you've been looking forward to ... just be sensible and stay active.

some of my training gear for this holiday

MetaFit

Regardless of my schedule, I've found that if I can hit the gym regularly, my life begins to feel 'normal.' I still have a lot of house stuff to deal with, but I feel like I finally have a bit of a routine. My main goal right now is to wake my body up! I'm happy with the weights program I have for myself. I've mixed in both my own workout plus the one set up by one of the trainers at the gym -- it feels great. I'm not lifting heavy, but I am challenging myself with every rep. I can't even put into words how good it feels to get back into it!

On top of weight lifting, I've started doing one more thing -- MetaFit class.

Metafit actually originated at the gym that I go to. It's a circuit of body weight exercises, choreographed to specific work/rest intervals. Here's a link to a brief intro video -- MetaFit Class. The class reminds me of CrossFit, just minus the weights.

When you hear the description of 'bodyweight' exercises and 'no equipment' and '30 minutes' -- it can raise a lot of questions.

How difficult can it be?
Will it be effective?
Will it be interesting enough to keep me motivated?

It all boils down to one basic answer: It depends on you.  

It is very, very challenging. As with anything, it all depends on how much effort you want to put into it. The good thing about the class is that you can adapt it to your physical capabilities -- there are always ways to modify an exercise if you need to and there are always ways to turn it up a notch (or two) if something is easy.

As with any type of HIIT training, I think it is very effective. Again, it also depends on what you put into it -- not just in class, but after class. The workouts get your heart rate up, they really push you, and the effects are long lasting … however, if you leave class and eat unhealthily, it can negate the positive impact of the class.

In terms of being interesting -- I've gone to 5 classes so far and I've only had 1 repeated workout. It really depends on your attitude towards the exercises. There are so many bodyweight exercises that I dread -- mountain climbers, burpees, explosive jacks -- but if you take it as a challenge to get at least one more rep in each time or at least improve your form, then it keeps it interesting. Add to that the dynamic of the class and the coaches motivating you and I think you've got a winning formula. Let's put it this way, it's no more monotonous than going to a spinning class or a Body Pump class -- you know what to expect, you have your basic set of moves, but somehow each class is different.

While you can do all of the exercises at home with no extra equipment or the need for much space, it's not the same when you don't do it with the class or with a trainer. You know that you'll push harder when somebody else is there with you -- that in itself adds to the perks of the class.

So that's what I've been doing here. I've really been trying hard and I can feel it in my body. I've got that good kind of sore feeling going on all the time and I love it. All I need to do now is fit in some proper MMA training and I'll be set!

Back at the Gym!

How is it Thursday already???

It has been a busy, busy week - more furniture deliveries, more appointments, more errands ... but my biggest achievement this week was finally joining a gym!

As I mentioned a couple of times in my recent blog posts, there's a little gym close to my house. It's nothing fancy at all, but it's got everything I need.

What makes me happiness is that the first thing I see when I enter is a couple of boxing bags and several tires -- how perfect for me!

So, on Monday and Tuesday I went to the gym early in the morning. Early mornings really do work best for me, especially because at the moment I'm not working so I have no job to anchor my daily routine. It's so darn easy to just get stuck on the couch watching episodes of Come Dine with Me and Hoarders (2 shows that I've been watching a bit too much lately!). Anyway. On those two days I kind of just warmed my body up to doing exercise again - dynamic stretches, weights, some cardio, and then a cool down. I did my usual weights routine but with lighter weights than normal. It just felt good to get back in the gym.

Although I had my basic routine, I wanted something a bit more - so I decided to meet up with a personal trainer. I had my personal training session today. When I told the trainer about my normal routine, she was a bit unsure as to what to do with me. She said that I already had a good routine and that I looked like I knew what I was doing (which is the same comment the owner of the gym made the first day I went to workout). I told her I did know what I was doing, but I wanted something a bit more. I feel like she was a bit hesitant to give me something too challenging. I know she was getting to know me and she really didn't know my background so she needed to be cautious, but when she handed me a 4 kg dumbbell I had to kind of giggle as I handed it back and told her that I needed something heavier.

My main goals at the moment are to build up my strength so that it's back to where it was when I was doing CrossFit. I know it'll take some time, but I need to be sure I'm working in an environment that will support my desire to lift heavy (eventually). They definitely encourage weight lifting so that's not an issue, but I have a feeling that if they saw me load up the squat rack with 80 kilos (175 lbs), they'd freak out. Anyway.

She gave me some new challenging exercises to do and I'm happy to incorporate them into my routine. I was a bit surprised that she only gave me one routine - I'm used to doing 2-3 different routines a week partly to keep challenging myself but also to keep me from being bored. I think I'm going to take what she's given me and continue my own routine.

In addition to joining the gym, I went and checked out London Shootfighters - one of the top MMA gyms in London. Wow! I was so impressed. I didn't join them, but I did hang around for a couple of hours and watch a class plus watch some of their fighters train. Seriously jaw dropping amazement at the calibre of these fighters -- and this was just practice! The trainers were great - very warm and welcoming. I had such a great time.

As much as I would like to immediately jump in and join, I'm not 100% sure about it at this time. There are a few issues - particularly the commute there. Plus I'll be traveling soon so I don't know if I want start paying only to miss 3 weeks ... but it's something that I'm seriously considering. At least I checked it out and I know what I want to work towards -- very exciting stuff :) In the meantime, check out this fight featuring Michael Page (one of the guys I watched train at the gym) -- amazing!

Update

Things have been going really well, and time is passing quickly - especially once the work week begins.

Last Saturday I went to the doctor to get my wrist checked. The good news is that it is healing well. Staying off it has been paying off. It's not back to 100% yet, but I have been given permission to start using it ... a little. I can get back to weights, but I have to restrict my movement to static movements. The main thing is that I shouldn't flex or twist my wrist. So, no front squats, no clean and press, nothing that carries a chance of having that cartilage tear some more. That kinda sucks, but I understand. At least there are plenty of exercises that I can do. I have to start with very light weights, as even the movement of getting into position can be risky. He recommends that I have someone hand me/position the weights to avoid that extra strain. I will also probably be using some of the weight machines. As much as I don't like them, at least it'll be something. Plus it'll be safe.

I still can't put any downward pressure on my wrist, so no push ups or anything that requires wrist stability. If I can do things on my forearms, then that's fine, but nothing on my wrist.

I'll go back and see him in 4-6 weeks and see how I'm progressing. In any case, I'll have to still be very, very careful over the next 3 months. We'll see how it goes after that.

Other than that, nothing too new going on. I've been hitting the gym every morning - cardio/weights, and doing my MMA training in the afternoons. I've been working with a client so occasionally I'll get in another workout (mild).

I've been doing really well with my food journal lately; however, I think I need to get back to actually tracking calories. My weight is hardly moving. I need to figure out how I can tweak my plan.

One of my recent workouts involved the Bosu ball, my speed jumprope (finally back to practicing double unders), steps, and weights -- it was so much fun!!