The Weekend is Finally Here!

Ok, my idea of having Wednesdays as a 'chill day' is not translating into reality. I don't teach on most Wednesdays, so I do have to to get things done ... but that often means I end up being busier than ever.

Yesterday was so busy that I didn't really have the energy to blog. I was so exhausted after my evening workouts (Body Balance in the morning, then Zumba followed by Cardio Kickboxing at night) that all I really wanted to do was sleep!!

Unfortunately, because I was so busy yesterday, I didn't get through the stack of grading that I wanted to get done. That meant that I was at my desk at 5 o'clock this morning quickly planning a lesson and creating slides for today's class. Not fun, especially because it was encroaching on my morning workout time.

I left the house at 7 a.m. -- that's usually the time I'm finishing my warm-up at the gym! I contemplated not going at all since I knew I wouldn't be able to complete the workout that I had planned on doing. Then I thought, what the heck. Let me just go and do what I can.

I warmed up with 3 minutes of jump rope and then got straight to my weights workout. Since this is the final workout portion A of this phase, I really wanted to end by upping a few of the weights. This is how it went:

2 sets; 15 reps each
Squats: last set 65kg (143 lbs) [increased by 5 kg (11 lbs) for the last set]
Lunges: last set 55kg (121 lbs) [increased by 5 kg (11 lbs) for the last set]

Then came the big challenge -- one arm dumbbell rows. I've been lifting 17.5 kg, which has been tough but not impossible. Today, I kept staring at these:

20kg dumbbells (44 lbs)

I really wanted to lift them for my dumbbell rows, but I was slightly hesitant -- would I be able to do them. The answer is: YES!! I did, and I was so happy :) It wasn't nearly as difficult as I thought it would be. Only the last 3-4 reps on my left arm felt tough. Other than that, it felt great!!

The workout ended with 2 sets of 20 push-ups followed by 2 sets of 20 Swiss ball crunches.

I didn't have time to do my interval training, so I just did burpees until it was time for me to cool down and stretch. I got 70 done.

So, it was a bit rushed at the gym this morning, but I got my workout in. I worked out for exactly one hour, which isn't too shabby.

Tonight I've got taekwondo and Jiujitsu practice after which I've got a farewell dinner to attend.

I love all my workouts, but I really am glad that tonight is the end of my big workouts of the week for me. It's not the exercises that are draining, it's more the prep time and the bloody laundry that follows that irks me.

On to the weekend!!!


Yesterday's Workouts
Stretching: Body Balance (1 hour)
Cardio: Zumba (1 hour)
MMA training: Cardio Kickboxing (1 1/2 hours)
Burpees: 0

Today's Workouts
Weights: NROL Workout 6A
Stretching: 15 minutes
MMA training: Taekwondo & BJJ (1 1/2 hours)
Burpees: 70 {challenge total: 1,240/20,130}


Yesterday's Food
Breakfast: Omelet muffins & 1/2 avocado
Lunch: Felafel bites (homemade) with a tomato salad
Dinner: Quinoa with vegetables and grilled chicken
Snacks: 2 dates

Today's Food
Breakfast: Banana & 2 teaspoons of peanut butter; Omelet muffins & 1/2 avocado
Lunch: Baked salmon over quinoa with vegetables
Dinner: Grilled lamb + hummus and tabbouleh
Snacks: 2 dates and green tea

Made Me Laugh

Loved this!

A Note on Numbers

When I started off on this weight loss effort, I was obsessed with numbers - how much did I weigh, how much did I want to weigh, how many calories should I burn each day, how much should I eat, etc. etc. It was insane, but I loved it because I felt like there was an exact science to it -- Create a 3,500 calorie deficit and you'll lose 1/2 a pound that week.

Sounded great.

In reality, it wasn't so.

There was a lot of information out there, but they were all estimates and possibilities -- weight loss and getting healthy was not an exact science. It took some trial and error to figure out what would work for me -- I'm still going through the process.

I recently started wearing my heart rate monitor again during my morning workouts at the gym. I kinda wanted to see how many calories I was burning, not just during my cardio but also during my weight training.

I do love my Polar heart rate monitor, but I have to say that I take the numbers that register with a large grain of salt. I don't use the numbers as ones that factor in my daily allowance of calories. In fact, I've pretty much stopped counting calories (that's something that I stopped during the Whole Life Challenge. When you're eating clean and healthy, the numbers didn't seem to matter as much, though I still watch my portions.)

I sometimes read blog posts about people burning over 500 calories while vacuuming the house (are they doing burpees while they vacuum??), or 770 calories while doing 1 hour of Zumba. I know I work my butt off at the gym, but I rarely see numbers that high. Sometimes I see even more insane calorie burns - 1,500-2,000 calories burned in one day within 2 hours. It just seems a little unbelievable to me.

For example, during my morning workout, which involves a total of 35 minutes cardio (including HIIT) plus 45 minutes of weights & about 10 minutes of general conditioning of stretching, I'm burning about 450 calories. I was rather surprised and thought that given the intensity of the exercises, I would have been burning more. It doesn't seem like a lot, but I know that I'm putting in a lot of effort into my workout.

I'm actually not too bothered by the numbers. I was just curious. I never exercise in order to eat more. I really think that type of thinking is detrimental, especially since I doubt the numbers on these machines and monitors are that accurate.

It was just a little note since the number caught me off guard. However, I'm continuing my routine - both in terms of exercise and eating, and I hope that this month is as successful (if not more) than last month.

-----

I went through today feeling like I never really woke up. I was just tired. Actually, no. I wasn't tired. I was just sleepy. Does that make sense?

I got about 6 hours of sleep last night, which is really, really good for me.

I found myself yawning as I drove to the gym. I definitely did not want to go to work. All I kept thinking about was crawling into my warm bed and sleeping.

I did take a nap in the afternoon, but I ended up feeling sleepier. Getting to Sidekick Academy for Taekwondo and Jiujitsu class was a struggle, but I told myself: Just do it!! and I reminded myself of the adrenaline rush post-exercise.

Of course, I'm really glad I went. We learnt a really cool move in BJJ class and I can't wait to practice it some more! :)

I'm so glad that I'm going to get an extra hour of sleep tomorrow morning -- I need it!

Grading in my Gi: Earlier today - I got to Sidekick Academy a bit early so 

I made the most of it and got a bit of grading done before warming up

Today's Workouts
Cardio: (35 minutes including HIIT)
Weights: NROL Workout 5B
MMA training: Taekwondo & BJJ (1 1/2 hours)
Stretching: 20 minutes
Burpees: 70

Today's Food
Breakfast: Banana & 2 teaspoons of peanut butter
Lunch: Baked cod with mixed vegetables (same as last night's dinner)
Dinner: French bean and slow roasted tomato salad with baked salmon
Snacks: 3 dates, 1/4 cup raw nuts

Rushing through Monday

My killer workouts on Saturday and Sunday definitely caught up to me today. I could barely get out of bed. I slept in for an extra hour (so I was up at 5:30 instead of 4:30) and that definitely helped. I also decided not to go to the gym this morning (Monday's are scheduled as my optional morning workout day) and instead did 45 minutes of really good yoga and stretching. I bought this book - Ultimate Flexibility - and started doing a few of the exercises in that book. It felt great.

Breakfast was delicious -- my omelet muffins with avocado (recipe coming soon, I promise):

Work was alright.
Acupuncture went well. I've definitely become more comfortable with the process, and I'm really relieved that the dizziness following the session has pretty much completely subsided.


I had a late lunch - 2 tuna burgers (no bun or anything, just the patty -- recipe for this to follow soon too).

After that, I was really tempted to nap, but earlier in the day I had started to do some of my Nutrition Studies reading, so I completed the section, took the quiz, and scored 100% :) Yay!

Rush, rush, rush -- dinner prep, a bit of cleaning, then out the door (cursing through traffic) to kickboxing class where I took out a lot of stress. Man it was a fabulous session. Great pad work plus some dirty elbows - love 'em ;)


Dinner was another new recipe - baked cod with dill & lemon accompanied by some veggies. I felt that the cod was a bit dry so I think the recipe needs some tweaking before I post it. However, the vegetables were yummy!!

Another busy, busy day -- now off to bed feeling satisfyingly sore :)


Today's Workouts
Stretching: 45 minutes of yoga & stretching
MMA training: 1.15 hrs. of cardio kickboxing at ClubFit
Burpees: 20

Today's Food
Breakfast: 3 omelet muffins and half an avocado
Lunch: 2 tuna patties
Dinner: baked cod with vegetables
Snacks: 1/4 cup of mixed raw nuts, 2 dates, 1 oz. of 85% dark chocolate

Just Do It

Nike's Just Do It has to be one of my all time favorite slogans. I find myself repeating it to myself quite frequently. It doesn't just apply to exercise, but rather it goes for any task that I want to achieve, but somehow feel lazy to push forward and get them done.

I always kinda shake my head at myself when I find myself in a situation where I know what I want - like I want to lose weight - but then I do something that does not fall in line with working towards that goal. If I want it, surely I'll work for it, right? What is it in my head that starts the thought process of -- nah, you can get to it later/you don't have to?

Some people have commented (on my blog and in emails) how they don't know how I get through my exercise routines, especially on days when I've worked out for almost 4 hours.

All I say to myself is: Just Do It.

I know I want this. I know that I have the physical ability to do this -- all the other excuses are in my head.

In the mornings I sometimes feel lazy but I tell myself - Just do it - you'll feel so much better once it's done. Plus I know if I don't get my workout in and something comes up later and I don't make it to the gym, I'll feel like crap.

When I'm at the gym and I look at the treadmill after my weights workout and think - man, I'm exhausted, I really don't want to run -- I tell myself, Just do it - If you don't do it now (and running really is something I want to achieve) then you'll never get it done. You need to work at it if you want to progress.

After coming home in the afternoon and doing things around the house plus relaxing a bit, it's sometimes a struggle to get back up again and get ready to workout. There's nothing else to really say to myself other than Just do it. If I want to lose weight, if I want to get stronger, if I want to improve my technique and build up my skills, then I have to work for it. I have to put in the effort. I have to Just do it.

Thinking about food and preparing a nutritious, delicious, clean, and healthy meal can sometimes be tedious. Chopping vegetables takes time. Washing up takes time. Wouldn't it just be easier to eat out? It would, but then I wouldn't feel good. I know that I would end up regretting it. I also know that whatever extra calories I consumed would mean extra time at the gym. So instead, I get out those vegetables and start chopping. Just do it!! Within half an hour, a great meal can be prepared and enjoyed. No guilt. All good clean food. No excuses. Just do it.

For my 60 burpees a day challenge, when I'm on my 25th burpee and I'm breathing hard and drenched in sweat, I tell myself - Just do it; 5 more and get to 30; then at 30 I say, you're halfway there, just do it; then at 40 (which is when it gets quite a bit more challenging), I tell myself - Just do it, one at a time, you're almost done; at 50 I tell myself, come on, push through, what's another 10 burpees -- Just do it!!

I do it. I'm exhausted, but I feel great.

I've written about the mental struggle to lose weight quite a lot (as have other people in the blogging world). It really is about conquering your mind and knowing that not only do you have the strength and capability to Just do it, but also you deserve to do it for yourself.

It has taken me a long time to get to this point. I should have done it a long time ago. I know I tried many times, but I never made it because my head wasn't in the right place. You have to believe that you can do it and believe that the effort is worth it ... and on days when you just don't feel like it - tell yourself to Just do it anyway.

Your life is in your hands. You are in control. You CAN do this. Be brave. Be Bold. Just Do It. 

Today's Exercise
General: Martial arts conditioning exercises (15 minutes) + jump rope
Weights: NROL Workout 5A (45 minutes)
Cardio: HIIT on treadmill (15 minutes)
MMA training: Taekwondo and Jiujitsu (1 1/2 hour)

Today's Food
Breakfast: 3 dates + 1 tablespoon of peanut butter; banana
Lunch: Leftover chili from last night with 1/4 cup of rice
Dinner: Tuna burger (homemade) on a portobello mushroom
Snacks: 2 walnuts, 3 almonds, 2 raisins

Prep Day

Saturdays seem to be my prep day for the week - to-do & lists done, menu planned, clothes sorted, laundry folded, lessons planned, and so on.

Before kickboxing tonight I made the mistake of telling my trainer Marc that Wednesday's class wasn't as intense as it usually was ... so he took it upon himself to kick my ass. It felt great, but boy am I spent!

Yesterday's day of rest definitely did me some good. Although it sucks that the weekend is over, I think I'm ready for the week ahead.

Today's Workout
MMA training: Cardio Kickboxing @ ClubFit (1 1/2 hours)
Stretching: 15 minutes
Burpees: 60 {challenge total 1,060/20,130}

Today's Food
Breakfast: Banana & coffee
Lunch: Leftover vegetables in coconut sauce with some of last night's fish
Dinner: Homemade chili
Snack: 2 dates

13 in 13 Post #2: January Review & February Goals

First of all, thank you for your well wishes yesterday. I basically spent the rest of yesterday resting. I took a 2 hour nap (very unusual for me), cooked dinner, ate, lounged in front of the TV, then watched some more TV in bed until I fell asleep.

Again, very unusual for me, but I think I just needed a break and to disconnect from everything.

I woke up this morning feeling well rested and decided to kinda chill for the rest of today too.

I had a lovely breakfast with D, went to the salon and got a mani/pedi, went to Kuwait's 2nd CrossFit Games - organized by our CrossFit box, went and hung out with some friends in the evening. I didn't workout, and though I felt slightly guilty, I also felt really good just having a rest and not feeling frantic about rushing off to be at a workout or something.

I didn't hit all my targets for January, but I think I did pretty well. There are a few things that I need to modify in terms of my workouts.

My bronchitis + my dad visiting & D's parents visiting definitely added to the challenge. My eating was not as good as it should/could have been on those days. Still, I did my best.

Here's where I stand:

Target	Accomplishment
Lose weight each month, no matter how much	3 kg (6.6 lbs) lost this month 1.6% loss of body fat 7 inches lost total (1.5 around the waist – yay!)
Burpees: 20,130 by the end of the year	1,000 completed
Daily stretching of 15 min/day	22/31 days completed
2 outdoor runs	1 completed
Week 7 of C25K	--
4 body balance/Pilates/yoga classes	3 completed
15 cardio sessions	13 completed
15 weight training sessions	8 completed (started mid-Jan)
15 MMA training sessions	15 completed
3 nutrition studies quizzes	--
2 new recipes	2 completed, only 1 recipe posted
4 chapters & 8 articles to read	2 chapters & 3 articles read
Finish outline for April paper	½ done
Organize bookshelf	90% done

I'm definitely happy with my weight loss. I tell you, I fluctuated a lot through the month - at one point being 2 kg heavier, but I'm glad I ended at a new lowest weight to date! I just need to continue moving in that direction.

I did a total of 40 workouts this month, which I think is great, particularly because I didn't exercise at all from Jan. 4-12 due to my bronchitis.

I definitely need to get my act together with my organization and academic work - I guess I've been too busy exercising, hahaha.

Our task this month is about thinking simple and not getting caught up in so many details that we stray from what our original goals are. This falls right in line with what I what to accomplish in February. My goals for this month have definitely been streamlined into something more realistic but still challenging:

February 2013 Goals

1) Cardio Focus: 10 sessions [including 2 outdoor runs & Week 7 of C25K]
2) MMA Training: 15 sessions
3) Weight Training: 10 sessions
4) Flexibility Sessions: 4 [minimum 45 minutes]
5) Nutrition Studies: Complete quizzes 2-4
6) Cooking: 2 new recipes & post on the blog
7) Academic: Complete paper for March conference; complete reading 3 chapters and 4 articles; continue research interviews
8) Organization: Complete organizing bookshelf & Box shelves
9) Weight loss: End lighter than I started
10) Burpees: Continue working towards the ultimate goal of 20,130


Here are a few pix from the CrossFit Games. It was a perfect day to have the games - felt like spring; crisp blue sky, the sun was out, just a slight breeze ... lovely! I really wish I had trained to participate ... hopefully next time!

CrossFitQ8 - Kuwait's 1st official CrossFit Box & hosts of the 2nd CrossFit Games in Kuwait

Head Coach of CrossFit Q8 - Yousef Al-Baqsami explaining the WODs 

Round 2 of the Competition

Me and some of the CrossFit Q8 team members. 

The other girl wearing the CrossFit Q8 t-shirt competed today.