New Rules Phase II Complete

It feels like it took me a really long time to complete the Fat Burn II Phase of the New Rules of Lifting. This is not the same as New Rules of Lifting for Women; since I already completed that program I'm using this one which I guess is intended just for men, but I see no reason why I shouldn't/can't do these routines as well.

I have mixed feelings about this workout. Overall, I am pleased with my increase in strength and muscle tone/definition. However, I don't think I did the plan justice. Part of the Fat Burn II phase included HIIT training after each weights workout. I didn't do that part because I didn't have time in the mornings. As a result, I don't think I got the results that I should have gotten by following the workout routine to the T. This brings me to my second problem - I didn't follow the routine to a T. I did all the exercises, but sometimes I didn't do them in the order as prescribed. Other days I only did half a routine on one day and continued the rest of it on another ... again, totally my fault. Has nothing to do with the program at all. I think my overall disjointedness with the program plus just knowing that I didn't complete it in the manner that it should have been done annoys me. Still, I got it done and I'm ready to move on to the next weights routine.

My progress:

Exercise	Feb. 17, 2013	April 18, 2013
	3 sets; 12 reps	3 sets; 8 reps
Front squat	30 kg (66 lb)	55 (121 lb)
Wide-grip cable seated row	27 (60 lb)	72 (158 lb)
Barbell push press	20 (44 lb)	35 (77 lb)
Dynamic lunge	20 (44 lb)	50 (110 lb)
Snatch grip deadlift	50 (110 lb)	85 (187 lb)
Split squat w/overhead press	5 kg/hand	8 kg/hand
Chin-up (assisted)	47.5 (104 lb)	34 (75 lb)
Deadlift/bent-over row	30 (66 lb)	50 (110 lb)

The next workout, called Hypertrophy A, looks tough! I can't wait!! :) I hope to start on Sunday.

If you're a woman and you're not lifting weights - what are you waiting for?! Work with a trainer to establish a good strength training program. You'll be amazed at the positive impact weight lifting will have on your life.

Getting Ready for the Next Phase

Now that the Whole Life Challenge is over, and I'm just one workout away from finishing Phase II of the New Rules of Lifting program, it's time to start thinking about what I'm going to do next.

There are, of course, a few things that I really want to do but I can't just yet for various logistical reasons. Thinking about all those things was starting to get me down but then today I decided to focus on all the things that I can do. I still have so much work to do in terms of getting in shape that there really will never be any shortage of workouts to do/good habits to follow/clean foods to eat! So, with that much more positive attitude in mind, I'm moving on to my next phase, which I hope will last until I travel in June.

My materials from the ISSA arrived yesterday so I've got everything I need to start working towards my Personal Trainer certification.

My good friend K, who is a LesMills instructor, has been encouraging me to do my training to teach Body Pump and Body Combat. I've already practiced studying the choreography for Body Pump, but it's the first time I'm looking at the Body Combat choreography. It's definitely more challenging than Pump. It's an exhausting class; add to that the whole speaking while teaching/jumping around and you get to a whole new level of fitness! Still, I'm up for the challenge. I started practicing day before yesterday and I spent quite a bit of time on it today. We'll see how it goes.

In terms of weight training, I'm just going to move on to the next Phase in the New Rules of Lifting book. I'm happy with how I've progressed through this phase. The more I lift, the more I love it!



Those are the three main things I'll be getting into. In the meantime, I'm still continuing with CrossFit, my MMA training (though it's not nearly as intense as it was before), my yoga/balance classes, and my cardio ... and of course Eating Clean!



Today's Food:
Breakfast #1: 1 teaspoon of peanut butter & 2 dates
Breakfast #2: 3 egg muffins, 1 cup of grilled vegetables (cauliflower, sweet potato, and bell peppers), and half an avocado
Lunch: grilled chicken with 2 cups of vegetables
Dinner: coconut shrimp curry
Snacks: 1/2 cup of Greek yogurt; 3 peanut butter date balls

Today's Workouts:
Kickboxing (30 minutes)
Combat training (45 minutes)
Body Balance (1 hour)
Day 2 of squat challenge: 60 squats

First Attempt: Deadlift 130

This is what I tried today:

Attempt #1: Deadlift KG 130 (286 lbs)

I couldn't lift it all the way; I was really, really close, but I couldn't do it. It bugged me all day. I know that I'll keep trying. I know that it's a lot of weight. Still, I really wanted to do it. Now I have something to work towards. I'm hoping to achieve this by the middle of June before I travel for my summer holiday. Gotta strengthen that back!


Today's workout:
Cardio: 20 minutes on the cross-trainer
Strength: focused on deadlifts - did several sets of different reps at different weights

Today's food:
Breakfast #1: banana
Breakfast #2: 3 egg muffins plus 1/2 an avocado & 1 tablespoon of pecans
Lunch: fish cooked with green bell peppers & tomato sauce
Dinner: salmon with cauliflower and sweet potatoes

Motivation Monday

I often see a lot of blog posts on Monday starting with the resolve to make it right this time ... that the weekend had too many temptations, but that last chocolate chip cookie will indeed be the last one. Monday is when all the determination, will power, and good intentions seem to take over the internet.

After seeing several posts today that reflected this, I thought that maybe people didn't really need any motivation on Monday. The motivation, encouragement, and reminders seem to really be important over the weekend.

I think the bottom line is that you need to keep your goals in mind all the time.

I'm not saying that you need to obsess or freak out over what you're doing all the time, but you do need to be vigilant. It's not supposed to be a punishment. It may take some getting used to, but that's all.

Staying disciplined takes practice. It takes time and effort. Some people say it gets easier, some people say it doesn't ... the truth is, it doesn't matter. If you want to lose weight, then you have to make the effort to do so. Don't think of it as a sacrifice. Think of it as doing something incredibly good and positive for yourself.

Living a healthy life is worth the effort. You are worth the effort. Let's get moving!

Walking the Walk

One year ago, I weighed 12 kg more than I weigh today and had 8% more body fat. When I look at that number, 12 kg, it doesn't look like much. When healthy, safe weight loss averages about 2 kg/month, that number really should be 24 in my mind. Well, it is what it is. I'm glad that it's a 12 kg loss that I won't be seeing again (I'm going to make damned sure of that!!!). I'm glad that the habits that I've developed to get to that loss are strong ones that will help me drop the last 9. I also know that despite it being only 12 kg, I'm now wearing clothes that are 6-8 sizes smaller, and that makes me happy big time!!

I think that recently several people have been approaching me about my weight loss because they have seen the change in me. The internal changes I've made in terms of mental strength and attitude (the most important ones) are not things they recognize, but they do see the physical difference. They want to know what I've done ... they've realized that I didn't just talk the talk of wanting to get healthy and wanting to lose weight -- no, I've walked the walk (or what a friend of mine says, which I like better, I've run the run).

I said I wanted to change, and I did.

Now, I have to keep it up.

Getting my Specialist in Fitness Nutrition certification was a big deal for me because it wasn't just about getting the certificate, it was almost like the ultimate level of accountability. I have now committed to being this kind of person, one who lives a healthy life. I want to lead by example.

I am so often disappointed when I see trainers who smoke, who show no discipline in their eating habits, and who live a lifestyle that I don't think matches what they are preaching about. It's not about being a 100% saint, but I think it is about leading by example. I don't think it's fair to expect your clients to eat clean while you eat burgers and fries and other kinds of junk food on a regular basis. It doesn't make sense to me.

I'm not saying these trainers are not able to perform their job. They are. However, it's just not something that I personally agree with or like to see. I know that people have different metabolisms and body types and genetics etc. However, I think until you reach your goal weight/dress size/health target, staying disciplined is very, very important.

Anyway. This post isn't about other trainers, it's about what I hope to do in my new role.

I really want to set a good example. I want to show people that it is possible to enjoy your food, be creative with cooking, and live a fulfilling life while still exercising regularly and eating clean. It doesn't have to be one or the other.

Will sacrifices need to be made? Of course they will.
But being overweight and having unhealthy habits sacrifices your health and quality of life. Are French fries really worth it (and believe me, they were quite the weakness of mine!)? They're not. I haven't had French fries in maybe 9 months ... maybe a year ... I can't even remember. I don't feel resentful or deprived. My quality of life has not deteriorated because I haven't had fries.

Would I still be tempted if a plate of fries was in front of me? Absolutely.
Do I ever not eat clean? Yes. There are times when I have something off plan, but those times are rare in comparison to how many days I stay on plan.

I still have a lot of work to do.

I hope that by showing people that I was once obese with more than 50% body fat that through discipline and dedication I have been able to do this. It is possible. We can all do it. It just comes down to making the right choices and sticking to them.

Today's Food:
Pre-workout: banana, 1 tablespoon of peanut butter, 1 date
Post-workout: 3 egg muffins, 1/2 avocado, 1 tablespoon of pecans
Lunch: Tuna fish salad
Afternoon snack: 1/2 cup of papaya
Dinner: Tandoori chicken with some rice (First time having rice in about 3 months! I wanted to have something traditional as it's Bangladesh's New Year today - definitely missing home.)

Today's Workout:
45 minutes on the cross-trainer

Major Accomplishment of the Day: Getting my car registration renewed!! It had expired in 2011 - ya, I know. Terrible. Anyway. I'm legal now! :)

100 Day Weight Loss Challenge/Victory

This is a belated post about the 100 day weight loss challenge/victory that is being hosted by Colie's Kitchen. First of all, this should be a Friday roundup of week 1, but since I'm kinda just starting the challenge, this is my introductory post. If you want to see how my week went, you can check out the Friday Five post from yesterday :)

Our week in Kuwait starts on Sunday (so our weekends are Friday and Saturday) which means that today is the last day of my weekend. Somehow my Saturdays went from a day of relaxation to a day of 2-3 workouts. They're all group workouts so they're fun as well as challenging. Today I only went to 2 workouts - yoga in the morning on the beach and CrossFit in the afternoon.

Here's a snapshot of one of my yoga poses from this morning:

I was practicing the mermaid pose. I obviously have to work on it a lot more! 

We also tried out a few group poses - here was our plank tower. 

Ok, so now that I've finished the Whole Life Challenge and I've completed the Specialist in Fitness Nutrition Course it's time to work on the next phase of this year. The main challenge will be my eating habits. I know that I'll be sticking to my Whole Life Challenge style of eating for the most part, but I want to make sure I'm extra careful about what I'm eating, when I'm eating, and how much I'm eating.

Also, with just 9 kg left to hit my goal weight, I know that I'm going to have to step it up a notch in terms of my workouts. I know it may seem like I do a lot already, but what I want to focus on more for the 100 days is increasing my intensity and perfecting my technique. I want to make sure that whatever time I do spend working out is spent wisely.

So, what are my goals for this 100 day challenge? A lot of my goals will be the same as what I have planned for the 13 in 13 challenge, especially since that is a year long challenge. However, it never hurts to have a few specific targets to work towards.

The challenge duration: April 7, 2013 - July 15, 2013 (100 days)
Just looking at those dates I know that my biggest obstacle will be travel, especially in June and July. Still, I know that I've managed to maintain and even lose a bit of weight while on vacation so there's no need to panic too much. As long as I have a plan, I should be alright.

What I really need to do is focus on planning. I need to make more time before the week starts to do some extra veggie prep and make sure things like my food/menu are planned for the week. I generally do this, but sometimes I slack off. I know that as soon as I slack off things start to get messy.

Goals for this upcoming week (April 13-19): 
1. Have menu for the week planned out
2. Do at least 3 weights workouts (finish New Rules of Lifting Fat Burn II workout this week)
3. Do at least 3 focused cardio sessions (1 hour each)
4. Do at least 1 yoga/balance/pilates class
5. Track my food and note my exercise daily
6. Arrange my Fitness Nutrition files and come up with a plan for actually practicing
7. Post 1 recipe
8. Other stuff: Renew my car registration

In terms of keeping track of my weight ... well, I weigh myself daily. I've found that in any given month my weight can fluctuate quite a bit. My main goal is to end each month lighter than how much I weighed on the first day. So far I have been successful following this plan. From January 1st until today, April 13, I have lost 7 kg (15 lbs). I hope to continue on this weight loss trend. My ultimate goal in terms of weight loss is actually a jeans/dress size. I'd really like to wear a size 8 (US) (I think that's a size 10 UK) pair of jeans comfortably (no muffin top!!). That's what I'm working towards. I don't know at what weight I'll be able to achieve that, but as of right now, I think that's the most accurate measure for me versus a number on the scale.

Let's see how it all goes!!

Friday Five - Catching Up

Alright everyone. I think I'm finally back on track in terms of being on a more normal hectic schedule versus a frantic one. I think hectic is my norm. It's ok. It's just the way things are in my life.

Even though Jessee has discontinued Friday Five, I think it's a great way for me to catch up on what's been going on.

1) Whole Life Challenge: I've completed my second round of the Whole Life Challenge. I'm quite pleased with how I did.

2) Nutrition Studies: I completed my Specialist in Fitness Nutrition final exam and scored 90% for the course. I'm ready to practice now! I'm very, very excited about this. New business cards coming up soon - what do you think?

3) Next Goal: Become a Personal Trainer
I've wanted to become a personal trainer for several years. Although I know I could have done it, I didn't feel like I had the body to do it, hence I did not have complete confidence in my ability to deliver 'the entire package.' I think I am much, much closer to doing that now. So, because I like to stay busy, busy, busy (plus I need to maintain my normal level of hectic-ness) I've signed up for the ISSA Personal Trainer certification. The course I've enrolled in is 8 months long. I'm really hoping that by the end of those 8 months I'll have reached my goal weight and have the complete confidence to go forward as a personal trainer. (Sorry about the blurry image.)

4) Training: For the past week and a half I've been training in a new fitness studio that has two big boxing bags and a bunch of other equipment that I can use for my kickboxing practice. I love it! I'm getting in 3-4 hours of practice a week which is the minimum I want to do.

5) My motivation for the week: I'm 9 kg away from my goal weight. I really have to put my head down and just do it. I've been working hard. The progress is slow but steady. I have to remember that no matter how frustrating it may all be, the patience and persistence are worth it.