Ending the Month on a High Note

Wow, October has been super busy and also very, very fulfilling.

You  know that t-shirt that says Eat, Sleep, Train Repeat? Well, add in Study and Cook and that pretty much sums up my life. It's routine. It's predictable. It's all very satisfying :)

Ever since I started studying for the Instructor's Certification Program, I have been overwhelmed with work. The curriculum is a lot more detailed than I had expected. It's been an amazing learning experience. I have particularly loved how I've seen links between the teaching methodology I've applied while teaching English at a university and what is applied to teaching martial arts. It's been fascinating. Although it's been a lot of work, I really have been quite thrilled at all the new things I've been learning. I've made quite a bit of progress through the curriculum over the past 2 weeks. There's still a lot more to be done ... I'll definitely be nervous until I find out whether or not I've qualified for the next level.

There's about another week of the Whole Life Challenge left. I've been completely spot on with everything - my nutrition, my workouts, my lifestyle challenges ... I have used some of my indulgence points and have learned a lot about my food mindset in the process. I'll be posting my reflections on the challenge on my WLC blog later on. The food parameters of the challenge definitely suit me. The only thing I still have to work on is my desire for something sweet. I tried a few challenge-compliant desserts this time (different things sweetened with dates), and while they were nutritionally sound, this past week I've given up on those as well because I really need to not want something sweet at all. It's tough. It's something that I'll continue to work on.

The good thing is that I've got my food prep down to quite a routine. I do spend quite a lot of time on Sundays getting food ready for the week. It is worth it though. I just wish I could do it ALL on Sunday. I still end up spending a couple of hours a day with food prep - particularly dinner. I'm getting better at it, but as much as I love cooking, I would like to cut down a bit more kitchen time. Let's see how November goes ...

I finished my Weights program. It was a tough one -- fewer sets and reps, heavier weights. As much as I loved pushing myself and lifting heavy, it was a difficult program to follow. First of all, I didn't count on having to take so much time to recover from my lifts. After I did my 90 kg squats, it took me a good 4 days before I felt completely like myself. Part of it is that I haven't really been fully resting - I'm either at MetaFit, Jiu-Jitsu, Muay Thai, or Yoga ... so my schedule is packed. It's fun and I do enjoy it all, but I the heavy lifts threw me off a bit. Once I got to the really heavy lifts, I was only lifting once, maybe twice a week. I'm happy with the progress I made, but I'm glad to be scaling back to a more regular program until the start of next year.

Yesterday, I went up to 100 kg on my Deadlifts. This was a big accomplishment for me given that I really suffered when I dislocated my wrist at the end of last year. Refraining from any weight training for 4 months and then starting again from really light weights was difficult for me - psychologically more than physically. However, I'm so glad I (for once) actually listened to my doctor and followed my rehab program to the letter. It helped me get to where I am today. I still haven't hit my 120 max as before, but I'll get there.

Here's a comparison pic - the top photo is of me doing Deadlifts for the first time after dislocating my wrist. It was taken in March 2014 at I'm tentatively lifting 25 kg. Then there's the mini video excerpt of me lifting 100 kg. Prior to that 100 kg lift, I had completed 3 sets of 6 reps at 70, 80, and 90 kg respectively, so I felt great about my progress. Onward and upward! :)

Fulfilling Wishes

It's October 16, 2014.

It's been many days since I've posted. I have been sick for the past 2 weeks and busy in between with many new exciting things.

First of all, this stupid flu/bronchitis is still lingering. I am getting better, but I have yet to have a cough-free day. It is SO annoying! At least I slept well last night - that was refreshing.

The illness has slowed down my activities big time. I barely moved for a couple of days and for the others I did the mildest forms of exercise and stretching. I went to Jiu-Jitsu class for the first time last Friday and went to the gym for the first time in 2 weeks yesterday ... so it's been slow.

Nutritionally, I've been doing well. Being on the Whole Life Challenge has helped me with this a lot (you can read about my progress here).

I did have one day of indulgence on my birthday, but what was interesting was that being off sugar and processed foods, grains, dairy etc. for 5 weeks really changed my taste as well as my cravings. Initially I thought I was going to go crazy eating and indulging, but it ended up being a much more controlled (by choice) day -- and that was actually very satisfying.

I am definitely starting to find my feet in terms of settling down in London. The house is coming together. My training schedule, even though slightly off right now due to my illness, is pretty much set. I've got my menus and meal planning pretty much down. It's looking good.

In addition to that, I achieved my first big goal, which was to earn my Blue Belt in Jiu-Jitsu!!! I trained really hard, so when I got my results of my test (evaluated by video through the Gracie Academy in Torrance, California) I was over the moon!

It was the highlight of my birthday celebrations :)

Another year older and I couldn't have felt younger or happier!

I'm looking forward to another year of adventures! Stay tuned :)

Progressing despite Disruptions

My acceptance of chaos as the default status of my life has been the only thing that has helped me keep pushing forward over the past few years. I still make plans. I still have the intention to do certain things -- but then life happens and it is just chaos.

I've said it many times before, I don't function well without a plan. I like having a routine (not just for food and fitness, but for everything), and I like being able to stick to it. More than anything, the plan helps me measure my progress. Did I get things done? Have I accomplished anything within X amount of time? Or did I waste the past day/week/month/year sitting on the couch waiting for the perfect circumstances.

Not having a plan/routine stresses me out. I don't feel like I have any control over my life -- and the temptation to just say 'Fuck it' is really high. Things aren't going my way now so why bother?

Luckily, I those silly tantrums only last a short amount of time and I can move on. Some days it's easier to move on than others. Still, I move on.

My whole plan for the end of July (after returning from vacation) was to spend my days eating right, working out, and planning a good routine for August. I talked about gathering my tools for success - joining Weight Watchers, joining My Fitness Pal (I'm PlumpetalsFit if you want to add me), making sure to wear my FitBit every day. I also talked about researching food plans and trying to come up with some sort of eating program that will help optimize my training and break through this wretched plateau I'm stuck on once again.

Of course after all that, I am not preparing for yet another trip abroad. I do love to travel - however, this trip was unplanned and isn't really for pleasure. I'm anxious about it as I am worried about my brother's condition and I do hope that some breakthrough will be made while I'm there.

In the end, it's family first.

So, that's life. I'm getting on with things as that really is the only way. Of course I will plan (hahaha) some sort of fitness regime to follow while I'm abroad, but in the meantime, an update on how things have been progressing after my move to London in terms of my fitness.

I really have not had a proper weight lifting session for almost a year. After dislocating my wrist in November and going through a long healing period, my weight training recently has been more about recovery rather than increase in strength.

After moving to London, I set up a program to cover some basic lifts. My goal was to work towards rebuilding the strength I had when I was doing CrossFit regularly.

Today was my last training day of my program, and I'm quite pleased with how I've done. Given my circumstances (moving to London, going away on a 2 week vacation, then a 3 day weekend, and dealing with family stuff), I am happy with my progress.

Here's my chart (these are not all the exercises I did nor are they listed in the order of my program) --
4 sets x 10 reps each

London Fitness Progress

7 weeks 

Exercise	Start Weight	End Weight
Squats	20 kg	70 kg
Deadlift (quads)	20 kg	55 kg
Deadlift (hamstrings)	20 kg	50 kg
Chest press	20 kg	30 kg
Cable chest flies	9/side	13.5/side
Low row	13.5 kg	31.5 kg
Incline chest press (db)	5 kg/hand	11 kg/hand
One point row (db)	5 kg/hand	8 kg/hand
Push press	20 kg	30 kg
One arm shoulder press (db)	5 kg	9 kg
Thrusters	10 kg	25 kg
Lateral pull	22.5	31.5 kg
Cable pull downs	13.5 kg	40.5 kg
Row (db)	5 kg/hand	9 kg/hand

I still haven't reached the heaviest weights that I lifted before, but I really am quite happy with my progress, especially because I confidently completed all of the reps in excellent form but with some difficulty. I know that I was pushing myself, but I also know that I'm ready to move on.

I'm looking forward to continuing to build my strength.

After today's gym session of lifting, boxing, treadmill, and stretching -- loving my new Nike leggings - the color cheers me up :) 

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!! :) 

Video Highlights

A few fitness highlights from 2013

Meeting and Training with MMA stars in 2013

A Work in Progress

Workin' it Out

It's taking time, but the time is worth spending.

A New Identity

I was so happy to receive this email yesterday morning:

I passed my Fitness Trainer final exam with a 91%. I had really worked hard on the exam; I'm so pleased with how I did -- and I'm super happy to have been able to turn my life around to such an extent that not only have I been learning how to cook and eat healthy and been working out regularly, but also that it has become an integral part of my life -- and of who I am.

It's a great feeling!

September Summary

I started off September really well – tracking my food and fitness daily, staying on top of everything, and making good progress. However, after the 18^th, things seemed to unravel. I just wasn’t organized. Things were just too chaotic in the house and I don’t even really know where my September checklist ended up. Not good, I know.

That being said, despite all the chaos and the disruptions, September wasn’t too bad. Being on the Whole Life Challenge definitely helped. I’ve been 100% on track with that (I think that’s why I became a bit complacent in my tracking; I knew I was eating clean and working out daily). I worked out every single day, and in general, the weight that I had put on towards the end of the month (4 days of bad eating and barely any movement) all came off along with another pound or two.

I still haven’t got back to my lowest weight (which is almost 2 kg/4 lb lighter than I am now). I’m annoyed at that. I was hoping that being on the challenge would help me move past this plateau, but it hasn’t … yet. I know that my food has been ok, but my workouts have not been intense enough. I didn’t make it to the gym for my normal weights/cardio workouts for 2 ½ weeks. My workouts mainly consisted of BJJ training, walking, some weights, and Kajukenbo. It just wasn’t enough. I know better. I just couldn’t get myself do to better.

I know that fitness is more than just a number. I do feel strong. I do feel fit. I feel good (and exhausted) after I finish training. My clothes still fit nicely with my smallest size jeans not at all snug. However, it's not good enough. This is not my goal weight. This is not my goal size. I'm still not near my goal weight, and it is frustrating. 

I know that in order to change I've got to do something different. Small changes do do not work for me. They need to be big ones. Even if it's just one or two changes, they need to be major ones. 

October will be different. It's time to give it all I've got.