Exciting Changes

So many things have been going on lately that it's been quite tough to keep up, particularly with my blog. Here's a quick update:

Earning my Pink Belt
In addition to my Jiu-Jitsu training, I completed my Women Empowered training - which is the Gracie Academy's official self-defense program for women - and earned my pink belt! Although I've already earned my Blue Belt, doing this program and focusing on self-defense for women was really enlightening and empowering.

me and my pink belt

Women's Self-Defense Class
On April 10th I launched my women's self-defense class. It's an amazing curriculum that's based on the Grace Academy's Women Empowered curriculum - focusing on defenses to the 15 most common attacks on women. I had no idea how many people were going to show up for the first class or how it would go. I am super thrilled to say that it was awesome! We had 13 women on the mats, and everyone left full of enthusiasm and eagerness to continue with the program.

it's not just about learning defenses - it's about having the right mindset as well

our first class

Whole Life Challenge - Participant & Ambassador
Once again I'll be doing the Whole Life Challenge. I still swear by this challenge as it always helps me refocus and work on tweaking my routine in a supportive environment. Knowing that there are thousands of others around the world doing the same challenge, at the same time, as me really helps keep me motivated.

In addition to doing the WLC, I've actually been invited to be an ambassador for the challenge. This gets me more involved in the challenge itself as well as gives me an extra bit of motivation to really stay on track and be a good role model/motivator to my team members as well as everyone else who is out there trying to live a healthier lifestyle!

Want to know more about the challenge? Watch this: https://youtu.be/xbicemIo-Sk
Ready to join my team? Sign up via this link: http://www.whole.lc/wlcmay15/pt/plumpetals

Want to join but you're not 100% sure about paying -- I've got 2 FREE login codes ... write a comment below or send me an email (plumpetalsfit {at} gmail.com) and I'll get in touch with you with your code. The challenge starts on May 2nd, so don't wait too long!

Sweat Pink Ambassador
I received an unexpected email from the Sweat Pink team telling me that I had been chosen to be an ambassador. I'm thrilled to be part of this active community network! Check out more at Fit Approach.

Eating and Training
I've got to be honest here, my eating habits have been slipping a bit. My main meals have still been spot on, but I've snacked and it has not been good. It's another reason I'm really looking forward to having the structure of the Whole Life Challenge. I've started to detox off the caffeine and sugar (my biggest weaknesses) - slowly but surely. At least my water has been on point. I've been drinking 3 - 4 L of water a day - the warmer weather has definitely helped!

my favorite meal this past week: avocado, tomatoes, cilantro, and a poached egg over whole grain toast with a beet, carrot, apple, and ginger fresh juice -- delicious! I'm going to have to try it without the bread to make it WLC-compliant for the challenge

My training lately has involved outdoor cardio and Jiu-Jitsu. I haven't been to the gym for a weights session in a long time. I miss it, but right now this is what I'll be sticking to. We've been doing weapons defense in our Jiu-Jitsu class this month. It's been a blast -- as you can see, us girls have been taking it really seriously ;)

the Jiu-Jitsu version of Charlie's angels ;) 

A New House!
The final bit of news is that D and I closed on our new house this month!! It's the first time either of has ever owned property. We're looking forward to making it a happy, healthy home!

A Slow Start

Although I was on the mats for Jiu-Jitsu on the 3rd, yesterday (7th) was my first day back at the gym. The year has definitely gotten off to a slow start for me, and I'm still not feeling 100%. Being out of sync with a regular routine is always a struggle for me. I know all I need to do is just get back into it -- no excuses, no delay, just go for it ... but some days it's easier said than done.

In any case, yesterday ended up being a pure cardio day, kinda warming up my muscles, getting used to moving again, and testing out my lungs post-bronchitis. I felt a bit breathless but nonetheless, at least I took my first step (first 5 km of steps) into working on my fitness aside from Jiu-Jitsu.

My food has definitely been coming back on track. Whole Life Challenge meals have re-entered the rotation and I'm getting ready for the new challenge, which begins on January 17th.

If you want to read more about the challenge, you can read this blog post of mine: http://plumpetalsfitwlc.blogspot.co.uk/2014/12/getting-ready-for-january-2015s-wlc.html

If you want to join my team, register using this link: http://www.whole.lc/wlcny15/t/plumpetals-fit--2/join

I think the WLC is the perfect way to begin the year and help keep me focused on my goals for the year. Aside from the challenge aspect of it, I think it's a great time to experiment with different ways of eating. You won't know how much you're capable of unless you try.

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 :)

Liberating and Empowering - Part II

Yesterday I mentioned the Whole Life Challenge --

I know I've been mentioning it a lot lately, partly because it's starting on the 13th of September and mainly because it really has had a massive positive impact on my life. There's still time to join me and a few other members of my team (along with thousands of people worldwide) in this 8-week challenge - one that literally changed my life and may change yours too. Read more about the rules here and if you're interested, register for my team here.

What I really want to talk about in this post is what elements of the challenge made me feel liberated and empowered.

First of all, the discipline of following a challenge for the entire 8 weeks was definitely empowering. I committed to something and I stuck to it. Once I got it in my mind that I was going to do this, nothing changed my mind. I was not tempted by any foods. I was not swayed by any friends. I was fully focused. I may not have been perfect, but any imperfections were a result of my own choices.

Understanding that it was all in my hands was the second empowering discovery. I got rid of all those notions of having to eat a certain thing or a certain way to satisfy somebody else.

My family doesn't eat the same way I do.
I don't want to be a rude guest.
I don't want to be the one to spoil the mood at the party because I didn't eat/drink with them.

While these may be challenging situations, they are still manageable. You just have to understand and accept that the decision to make the change may be slightly uncomfortable (and often just to yourself). Don't let these types of thoughts (excuses) get in the way of what you really want to achieve. The discomfort is often just temporary, and usually it is because what you're doing is something new and not because it is actually physically uncomfortable.

There was a time when I was cooking different meals for myself versus others. I would go to parties and family gatherings and politely decline food. I would go to restaurants with friends and be one of 'those' people who asks questions about ingredients and food prep before ordering.

Did I get criticized? I sure did! Many, many people were negative and critical. They would make fun of me. They would tell me, 'Go on, just have one.' I was told I wasn't fun anymore. I was told that I was being too strict. I was told I was crazy (the label I hated the most).

I had to steel myself against these criticisms. I had to be strong. I tried to explain what I was doing, but very few people understood. Well, actually they just didn't take the time to really listen. For the most part, I just smiled and politely declined.

I did find myself socializing a bit less once I started the challenge. It was a bit sad, but honestly, I was so busy with everything else in my life and the challenge (planning food, grocery shopping, prepping, cooking, exercising, eating right) that it didn't matter. The best part was that each week I was noticing a difference in myself. I was getting stronger, leaner, and finally thinner! I knew this wasn't a weight loss challenge, but the consequences of cleaning up my diet and being disciplined was showing in the exact ways I wanted them to show.

I was loving it!

Didn't go to a party and have a slice of cake or a glass of wine? No problem! I was dropping dress sizes! :)

Here's the good news -- after some time (actually after the 2nd time I did the challenge), people started getting it. They started to see how I maintained most of the changes I made on the WLC even after the challenge. They started to see how it really was a lifestyle for me - not just a trend I wanted to follow.

I mastered the art of rejection -- I would call hosts beforehand and explain to them that I was doing this challenge and to please not be offended if I didn't partake in the food/drink and that I would come just for the company. I would ask those I felt more comfortable with if they would mind me bringing my own food. I had people wondering what it was I was eating so I would invite them over and cook a Whole Life Challenge friendly FEAST -- and they would see it all in action.

Can you see how this was all liberating and empowering?

I was no longer a slave to food. I knew I had the strength to say no. I was living my life the way I wanted to and I didn't look for anybody else's approval.

It was fantastic. I chose the direction that I wanted to live my life and I went ahead and did it … and those that loved me most were so supportive. As for those who criticized … well, to each their own, right?

In the end, it doesn't matter. I knew I had to continue what I was doing because I was doing this for ME.

More on that tomorrow …

Settling Down

This past weekend felt very hectic for me. Although I was very productive, I didn't feel like I had much of a chance to relax and rest -- and boy, after the week of training I had, I definitely needed the rest. I had a few aches that resurfaced and I wasn't too happy about feeling my knee pain resurface ... gotta get back to doing my physio. I shouldn't have slacked on that so much.

In any case, I definitely feel like this is the first week that I actually have a proper schedule. I used to be teased in Kuwait that I had a membership to at least 3 gyms/training centers (I think at one point it was 4) at the same time while some people can barely keep up with one. Well, it seems like 3 training centers is what is in my English future as well. I've officially joined the martial arts school for both Muay Thai and Yoga; I've got the Jiujitsu classes, and of course I've got the gym where I'm doing weights and MetaFit.

I know it sounds like a lot, but they actually all really compliment each other. I do the MetaFit classes right after doing my weights, so a good dose of HIIT after lifting. As I've probably mentioned before, I need to build my strength and cardio endurance in order to do well in my MMA training ... and yoga is the perfect way to stretch out after all those classes.

At first when I looked at my schedule, I felt like I needed to add something to my Monday routine since I didn't have any classes scheduled.

Now that I've gotten through the day, I have to say - Thank Goodness!!!

Monday is definitely a recovery day for me. A bit of stretching and walking is good enough for me. It gives me a chance to get some errands done, get my food prep done, and work on my research, which I have totally been procrastinating with!

So, things are falling into place and that makes me really happy.

I spent quite a bit of time getting my menu prepared for the Whole Life Challenge. I can't wait for it to begin. I'm definitely ready to get back into a more disciplined routine. There's still time to join my team if you're interested. You can read about it here and you can check out that blog in general for tips on working towards getting yourself ready for the challenge. With all those holiday celebrations coming up  and 2015 right around the corner, this challenge comes at the perfect time to help refocus and push forward to achieve all those new years goals that were set on Jan. 1st. Time is flying -- gotta end the year on a high note (and lower weight)!

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!

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)

Knowledge is Power

I've been reading a lot lately about different types of diets. I think the way the word diet is used nowadays can be quite misleading.

According to Oxford Dictionary, diet refers to "the kinds of food that a person, animal, or community habitually eats." In this sense, diet has to do with a person's regular choices and habits -- not a temporary phase or fad.

If you do a Google search on the word diet, many results come up such as the Intermittent Fasting Diet, the Atkins Diet, the 2-Day Diet and so on.

My research has not been related to these types of fad diets. Instead, I've been curious about details of those diets that claim to be more of a lifestyle change.

I definitely experienced a change in lifestyle after I did the Whole Life Challenge. I learned so many things from that experience and I have been to still apply what I learned to my everyday life. I truly experienced a change in lifestyle.

Although I know the Whole Life Challenge way of eating really suited me, I do not abide by it 100% of the time. I have incorporated other foods into my regular diet -- some of them work well and others not so much.

It is in the interest of finding out the most suitable way of eating for my lifestyle - my body chemistry, my physical activity, my general habits - that I have been researching different types of diets.

Although the phrase, 'move more, eat less' is often spouted throughout the fitness community, I have found that it isn't as simple as that. I went through phases where I was exercising a lot and hardly eating -- but that didn't work for me. I was ruining my metabolism and starving myself; my workouts were inefficient, and the foods that I was eating were unhealthy.

I found that even though lentils and legumes were allowed on the Whole Life Challenge, they didn't suit me very well.

I know that eating quinoa is 'allowed' as part of generally 'Eating Clean' - but it doesn't suit me very well.

... you get the picture.

So, I'm continuing my exploration into the world of healthy foods. I've got quite a few notes going on -- about clean eating in general, about living a Paleo lifestyle, about the Dolce Diet, the Gracie Diet, the Atkins Diet, etc.

I'll be updating my blog every once in a while about what I discover.

The 2 things that have been consistent so far:

1) Stay away from refined and processed foods as well as sugar
2) You've got to modify your eating to suit your lifestyle and your body chemistry - one diet does not fit all!

Happy

It's day 6 in Bangladesh and things are going great. The first two days had me a bit alarmed because I had to visit family members who I hadn't seen in so long -- and the way we celebrate is through food.

Lots of food.

Rich food.

And to make it worse, delicious, delicious food. Our family has been blessed (cursed) with the talent of being amazing cooks.

I ate a lot more than I thought I would, but I also enjoyed the food a LOT more than I thought I would.

It felt like I was home.

However, after 2 days, I was done.

The Whole Life Challenge started, and I was determined to stay on track as much as possible. My mom has totally been my hero helping me stay on track -- cooking me separate food, making sure I have everything I need, and most importantly, having my back when it comes to defending my food choices. It's been a relief.

I'm on Day 3 of the challenge and it's all going well.

November Goals

I'm a bit behind posting this because I've been a bit distracted with the end of the Whole Life Challenge. If you have a few minutes, please do take a moment and read my final post on my experience on the challenge this year.

I'm really happy with the progress I made over the past 8 weeks. I had one goal for this challenge: break through the weight plateau that I've been stuck on (I've been +/- 2 kg) for the past 8 months. It's been so frustrating, but I was determined to use this challenge to help me break through it -- and it did!

I'm super-pleased that I finished the challenge with a tied ranking in 1st place. I didn't use any of my bonus points, so I completed it with a perfect score :)

The tough part starts now -- how do I keep up the motivation while not having the challenge to provide parameters for myself? It's strange because it's a virtual challenge anyway. I mean, technically, I could cheat (though I'd just be cheating myself so I don't see any reason to cheat), but I didn't because I wanted to be honest when I logged in my scores. Shouldn't I be able to do the same now? Just because I don't have to log in my scores doesn't mean that I 'need' to break all the rules ...

I guess it comes down to discipline and vigilance now -- along with the answer to 'How bad do I want it?' burning inside me.

Another thing is to focus on goals. October was a bit of a disaster for me in terms of tracking and working towards my goals. I mean, overall I think I had a really successful month. However, it didn't really go according to plan.

I want to be a bit more disciplined for these next two months. Although I don't think I can drop the next 7 kg (15 lb) to hit my goal weight by the end of the year, I will, of course, keep working towards it. Again, my main aim is to end each month lighter than when I started.

November should go relatively smoothly. We've got out of town visitors coming again, but they're only here for a short visit. I've also got a short trip out of Kuwait planned (though not confirmed yet). Aside from that, I should be able to stick to my plans.

My Kajukenbo training restarts from Sunday. It'll be nice to have that anchored in my schedule again. However, my Jiujitsu training schedule is up in the air, so I'm going to have to deal with that uncertainty.

Something else I did in October that I didn't think I could do was that I completed all the quizzes for my Personal Trainer Certification (scoring 100% in all of them -- I'm a nerd; I have to gloat). I've even finished the first part of the final exam. There is one more multiple-choice part as well as 6 essay questions. I definitely need to make some good headway with those.

So, my goals for November are:

1) Weight loss: End the month lighter than what I started
2) Exercise: Complete 35 workouts + 3 yoga long yoga sessions
3) Personal trainer studies: complete part 2 of my final exam + 3 essays
4) Post 2-3 recipes
5) Academic: Work on 1 academic journal article (complete 2,000 words)
6) Home organization: Clear out storage room & organize donation boxes
7) Daily tracking of food, fitness, and finances
8) Sleep: Get a minimum of 6 hours of sleep each night
9) Yoga/STretching: Do at least 15 minutes of yoga/stretching everyday
10) Water intake: 3.5 L daily

I've been bad at linking up with Rebecca's 13 in 13 challenge. This month we're focusing on kindness. I think it's a perfect theme with Thanksgiving approaching! Be kind to others -- and definitely be kind to yourself :)

What Kind of Person do You Want to Be?

The Whole Life Challenge is winding down, and I've been doing great. Before when I'd log in my scores, I'd get a bit frustrated seeing that I was ranked 4th/10th/12th (depending on the time that I logged in) even though my score was the same as the person ranked in 1st place. It's just the log in order that seemed to be recorded (so on a day that I logged in late, I may be ranked 15th place even though my score was the same as the person in 1st).

This system has now changed. Now, all the people with the same points are ranked the same, so I am now ranked 1st because I have earned the full amount of points possible to this point in the game.

I'm definitely pleased about that. Even though this isn't really a competitive challenge like that, the competitive nature in me comes out. If I'm tied for first, I want to see a 1 next to my name!

Here's something else that's considered in the score -- we have bonus points that we can use. They do not give you surplus points. They're 'banked' so that if you need them, you can use them.

I haven't used any bonus points. I chose not to use any bonus points, partly because I didn't want my ranking to go down.

With this new system, even if you use bonus points, you can still be ranked first because those bonus points go towards your total score.

So let's say I have a score of 500 using no bonus points and another person 'strayed' from the challenge 10 times (e.g. didn't follow the nutritional guidelines 10 times) but used 10 of his bonus points. That person would also have a total score of 500 (instead of 490).

So we'd both be tied for the first place ranking.

This is where I started to over-think things.

I felt a bit frustrated and annoyed at first. How come my ranking is the same as someone who used his bonus points? Technically, I should be ranked higher because I had no faults in my game at all.

I was frustrated because I've been SO sick lately, and despite that illness, I didn't stray from my diet at all, and I even made sure I made the effort to exercise though it was exhausting.

It was my choice, right?

That's what the challenge is ultimately about -- making a choice. The challenge hosts actually encourage us to use our bonus points because that really represents real life. Sometimes things come up ... just because you skipped one day of exercise doesn't mean you've fallen off the healthy bandwagon at all.

I know this, and I fully agree with this. However, I was still annoyed. I felt like my extra effort should be acknowledged in some way -- the fact that I haven't used bonus points at all even though I could have.

So I was whining about this yesterday thinking - man, I've got 18 bonus points, since my ranking won't change, I might as well have some dessert right? (I'm going on my 8th week of no sugar here!!).

That's when I thought to myself -- what is it that I want out of this challenge? With the amount of bonus points I've accumulated, I guess I could pretty much write off this last week of the challenge and 'splurge' a little.

However, that's not in line with my goals at all. I've been doing this challenge because I needed to 'reset' myself. I wanted to see if I could break through the stupid weight loss plateau that I've been struggling with for the past 8 months.

I've made really good progress. I've broken through that plateau (finally), and now I know that I need to keep at it in order to make sure that my improvements stick.

Though the challenge may be temporary, I want the results to be permanent (in terms of moving in the right direction). I want the health and good habits that I've gained through the challenge to be life-long changes. Sure I may have a craving for something sweet, but that's not what I want for myself right now. I'm doing this challenge to see improvements in myself. Cheesecake does not go along with that goal at all.

So even though everyone else at home had frozen yogurt for dessert last night, I had a few pieces of papaya and that was it. I didn't need anything else. The benefits I've gained from the challenge have to do with so much more than just a first place ranking.

There's one week of the challenge left. I've already reached the goal that I had told others I set for myself; however, I set a different goal for me personally and I'm really, really close. I want to end this challenge with a bang. I want to be super-happy and proud when I step on the scale next Saturday and know that I worked hard for 8 weeks straight.

So, I've decided that I want to be the person who gives it her all despite bonus points and rankings. The numbers don't matter in that sense. I'm not a person that is going to give up when I'm so close to the end just because technically I can. I'm going to see this through until the end. There's just one week left.

The 'Show Up Muscle'

In yesterday's blog post at the Whole Life Challenge, Andy Petranek (one of the founders), discussed the 'show up muscle.' I absolutely loved the term and the concept.

During the Whole Life Challenge we're supposed to exercise every single day for a minimum of 10 minutes as well as stretch/do some sort of mobilization for 10 minutes.

The reaction to exercising every single day has been interesting. Most of my friends think it's insane. In fact, even when I read about it the first time, I thought - Really? Every single day?

What you have to realize is that it's not saying we need to run a 5K every day. We don't to do a cardio kickboxing class or a heavy weight lifting session everyday.

What they're encouraging us to do is SOMETHING every single day.

Show up.

Do something.

Reading it as working the 'show up muscle' really made sense. It's about building in the discipline of stepping away from the computer, switching off the TV, waking up slightly earlier or whatever, in order to incorporate some sort of physical activity into your day.

It could be going for a 10 minute walk, doing a bunch of crunches, push-ups, squats in your home, or whatever.

It's about being aware of how your'e spending your time and what you are/are not doing in terms of staying healthy and making healthy choices.

I really, really like this idea because developing the discipline and understanding the good habit makes it so much easier to repeat on a regular basis. I think once you've established a routine, you're more likely to stick to it and find a way to make it work.

It's also great because all of a sudden you do realize that - Hey, I can make 20 minutes for exercise, even if it's simple and just at home. Realizing that exercise doesn't have to be painful or exhausting all the time is a positive way to look at exercise.

So, practice showing up. Practice putting in the effort. Stick to it long enough and it will become routine.

The Switch

I don't know what it is about being part of a challenge that has helped my mind just switch from thinking about junk food to ignoring it all together. I guess that's not entirely accurate because I haven't thought about junk food in a long time (since the first Whole Life Challenge actually). I guess it would be more accurate to say that I don't think about grazing on anything that contains sugar or any of the other 'forbidden' ingredients. I just don't see it. That dark chocolate that has been in the fridge, calling my name every day for ages (though I rarely, rarely gave in) doesn't even affect me anymore. I don't see it. I'm not tempted to sprinkle 'just a little bit' of cheese on my salad or food. I'm not tempted to have a few spoons of frozen yogurt as dessert at the end of the night -- suddenly, a few grapes will do.

How does that happen?

How is it that a virtual 'game' is suddenly making me just stop?

It goes to show that it really is all in my head. I can stop my unhealthy habits any time I want to.

I feel like I do a really good job with my food and exercise. However, just being on the challenge for a few days has already shown me that whatever little bits of grazing I was doing, was adding up. It scares me because I feel like I should know better. What being on this challenge (again) has shown me is that I can do it. The snacking really does have to stop -- and it's ok. I'm absolutely fine without it. Instead of thinking about being strict with my food, I have to see it as something normal. It's not normal to want to mindlessly eat during the entire length of a movie or eat 2-3 afternoon snacks. One snack is normal -- and having a healthy one is logical, because why would we want to hurt our bodies by being unhealthy?

I'm just amazed at how I was able to make the switch once again and suddenly have any temptation around me not be tempting at all.

The bottom line -- don't be afraid. Create good habits, keep up with them, and you'll feel great!

My Whole Life Challenge updates can be found here.

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.

A Lot of Food

I've only been back at work for 1 week (and out of that, only 2 teaching days) and already this week has felt so LONG. I guess it's just adjusting to the new routine. I'm really happy that I've managed to complete 9 workouts since the beginning of September - that may also be why I'm feeling a bit wiped out. Anyway.

My brother arrived this morning :) It's great to have some family here. I'm really excited that we'll be working in the same department. It should be fun.

Today is the last day before I start the Whole Life Challenge again. My results after the first round of the Whole Life Challenge (here are details about the challenge) were really good. I was SO happy with the progress I made in just 8 weeks. My second time around was good, but not as good as the first. My heart just wasn't into it.

This time, however, I'm excited. I feel like I need something to help me push forward. I don't feel nervous about giving up different ingredients, though I will miss dairy. However, it's not the end of the world, and I know it's not difficult. It just takes a bit of planning. Almost all the dinners I have are Whole Life Challenge-friendly anyway. I've just got to figure out a few extra meals for breakfast and lunch.

I don't really believe in cheat meals, but last night and today I had my 'final' taste (at least for 8 weeks) of a few of my favorite things. My dinner last night was sushi. I enjoyed it thoroughly. I already feel the bloating from the rice, but I know it's temporary. It's a bit annoying, but I really did enjoy my meal. It was followed by ice cream - yum. Definitely a treat.

Today I had my last skinny caramel macchiato plus a chocolate brownie. Again, devilish, but I enjoyed it. Now that I've got all that out of my system, I'm totally ready to go.

Let's get this challenge started!!

Video Blog

I finally posted a video blog on my Whole Life Challenge blog. You can check out how things have been going here.

Here We Go

I woke up at 4 a.m. in order to get my mobilization and workout done to meet my Whole Life Challenge daily requirement. I know it sounds obsessive, but to me, it was definitely dedication. I have no idea how things are going to go in terms of me staying on track with the Whole Life Challenge, but I know that I'll do my best. My updates on the WLC haven't been as consistent as it was the first time around, but I have still been tracking my food and my workouts. You can read about it here if you'd like.

So I worked out and showered this morning, not rushing, but definitely moving quickly because I was leaving for the airport at 6 a.m. As I was getting ready, I got an email saying that my flight was delayed by 2 hours. Normally I would not panic. It's inconvenient, but there's really nothing I could do about it (I don't get people who get angry at airport/airline personnel - there's nothing that can be done to bring the plane in faster!!) anyway. The only reason I did feel panicked this morning was because I only had a 1 hour layover ... which means that I would miss my connecting flight out of London. I was not happy about that at all. It was already bad enough that I would be arriving at my destination at 11:30 p.m. (new city, late night - not a good combination) but now ... what was going to happen?

Anyway. Everything got sorted out at the airport. I've been rerouted and the connections are not bad. I am arriving later than originally planned, but still, I'll get to where I need to be (and hopefully I'll get there safely).

If I take into consideration check-in time, transit time, and flying time, my journey involves 28 hours of travel (not including immigration, getting my luggage, and getting to the hotel). Ya, it's going to be an exhausting day! \

Hopefully I'll get a chance to blog over the next few days, but just in case I'll have a few posts scheduled.

13 in 13 Post#3: February Review & March Goals

Overall I think February went quite well for me. The two things that kinda threw me off guard this month were coming down with the flu (so tired of getting sick!) and the 10 day holiday over which I still worked out but not in my regular routine.

Of course the biggest change for me this month has to do with starting the Whole Life Challenge. You can read about my progress in my other blog that's just dedicated to my WLC progress here.

Due to the holiday there were a number of cancellations in my MMA training classes & I didn't go to the gym as often as I had liked but resorted to either working out at home or going to the outdoor track to work on my running so I didn't hit all my targets for the month. However, I do think I did a good job in some areas.

I'm glad the weight loss goal I set for myself for this year was to end each month lighter than what I started. My weight fluctuates through the month, especially right around the time I'm getting my period. However, things tend to normalize for me by the end of the month which is why that's the number I'm going by. Given the ups and downs on the scale it felt like I had lost quite a bit of weight this month, but actually in comparison to how things started off on February 1st, my weight loss has actually not been that much. Still, my aim is to make steady progress towards reaching my goal & not moving backwards at all.

Here's where I stand:

February Targets	Accomplishment
Lose weight each month, no matter how much	1 kg (2.2 lbs) lost this month 1% loss of body fat 3.5 inches lost total
Burpees: 20,130 by the end of the year	1,040 completed this month 2,040 completed total
Daily stretching of 15 min/day	25/28 days completed
2 outdoor runs	3 completed
Week 7 of C25K	--
4 body balance/Pilates/yoga classes	4 completed
10 cardio sessions	8 completed
10 weight training sessions	8 completed
15 MMA training sessions	13 completed
3 nutrition studies quizzes	5 completed
2 new recipes	2 completed, none posted
3 chapters & 4 articles to read	--
AAAL Paper	¼ done
Organize bookshelf & cubbies	Bookshelf almost done

Losing a total of 1 kg for the month is frustrating to see, but it's ok. My body is changing, and I'm happy with the progress that I'm making. I just have to keep working at it.

I'm really pleased with my exercise for this month. I completed a total of 34 workouts, not including any days when I did a workout at home or did 100 burpees as my exercise for the day. I haven't worked out a 'category' to put those exercises in! I'll include something in this month's checklist. Of course C25K has still been an utter fail. I really need to put my fear and apprehension aside and just bloody well do it!

The checklist idea, by the way, has been terrific. It's so simple yet so effective. It's on my desk and at the end of each day I fill it in. I've got an immediate visual reminder of what I've accomplished and how much more I need to do to get to where I want to be.

The part where I struggled the most was with my extra academic stuff. I think I was caught off guard with the amount of grading that I had to do - that plus good old-fashioned procrastination has been my downfall. I have to get a move on with my work! This is something that I said last month ... I can't have myself repeating this at the beginning of April as well!

I am pleased, however, with the progress I made with my nutrition studies. The quizzes are all out of the way now it's just down to taking the final exam, which is 45 pages long! It's really detailed, mostly multiple-choice but also includes a case study and an essay portion. I definitely need to set aside a chunk of time to finish that off.

Our task this month is to try something new. I haven't decided what it is that I'll be trying. I have something in mind ... but I want to wait a little before I announce it. Many of my goals for this month are the same as last month, with a few modifications:

March 2013 Goals

1) Cardio Focus: 10 sessions [including 2 outdoor runs & Week 7 of C25K]
2) MMA Training: 10 sessions
3) Weight Training: 8 sessions
4) Flexibility Sessions: 4 [minimum 45 minutes each]
5) General Workouts: 5 [any other type of workout e.g. Core Domination; home workouts etc.]
6) Nutrition Studies: Complete the final exam
7) Cooking: No new recipes - but post the previously tried recipes on the blog
8) Academic: Complete the paper for the March conference; complete the outline for next month's writing task; read 1 chapter and 4 articles; continue research interviews
9) Organization: Organize the bookshelves, box shelves, and new storage units
10) Weight loss: End the month lighter than I started
11) Burpees: Continue working towards the ultimate goal of 20,130
12) Yoga/Stretching: Reintroduce yoga in the morning/complete a minimum of 15 minutes of stretching every day regardless of other exercises


My biggest challenge for the month will be fitting in those MMA training sessions since my trainer is on vacation and dealing with my trip to Dallas later this month. Not only will the travel disrupt my routine, but the jet lag also wreaks havoc with my sleep as well as energy levels.

I'm also nervous about how I'll manage to stay on track with the Whole Life Challenge while I travel. I will be out of my element and have no control over what I can eat since I'll be staying in a hotel (and I obviously can't pack food from Kuwait and carry it with me for a week!). I guess it'll be an interesting test to see how healthy I can remain while being away. I know that last year when I went to Germany, I managed to stay completely Whole Life Challenge compliant except for the wedding dinner - if I could do it then, hopefully I'll be able to do it now!