Survived the weekend.......

Trying to be "good" on the weekends can be hard for some of us. Why should we have to "try"? Why can't we just "do"?

I have been there, been really good with nutrition all week just to let a few  bad choices on the weekend un-do all that hard work.  The usual excuses pop-up, "I have been good all week", "I have trained hard" "I deserve this fourth glass of red to wash down this cheese" etc.  Since when do we deserve to eat bad **crappy food as a treat for a good week? Irish much?  

I ask myself - Dons, what are you trying to achieve? Do you want to be fit and healthy and live longer, have more energy, sleep well, be sick less, tired and run down less? Of course the answer is YES. 

Simple question really and the answer is even easier, eat good healthy foods 80-90% of the time and move your body a few times a week. Enjoy a glass of red, or two, have some chocolate...  just don't binge eat on weekends or anytime as a reward or punishment. I know I am healthy at least 70-80% of the time and need to up the ante.

On the food front, why do we feel the need to justify why we are being good/bad (I am very guilty of this one). Not labelling foods good or bad will also help you be healthier, without the guilt, you should not feel guilty for eating or drinking something. Ever. Eating is fuel, your body doesn't want chocolate, your mind does. Your sub conscious knows your habits and has already sent those "craving" messages before you even decide if you want chocolate. Why? Because that is what you normally do, you have a habit and because you crave it you think you need it. You don't. You need to control your sugar levels and eat to fuel your body, not your mind.  I know what fuel makes my body functions better on and I steer MYSELF towards ingesting more of that, it makes me happier in the long run.  

Ok, so,  this weekend was Day 3 & 4 on the #Whole30 plan - update for those who aren't sure what that is..... eliminating dairy, grains, processed foods etc out of the diet and eating fresh healthy foods instead went very well.  I made excellent food choices & was prepared mentally for the weekend ahead.  I did food prep.  I made a chicken curry with veggies and brought eggs and bacon/spinach to cook omelette on Sunday.  Had almonds in my bag and some fresh fruit. So easy, too easy really. No excuses not to eat healthy just because you don't have any food available. You are tired and run down because you aren't eating well and when you are tired and rundown you pick the easiest option, which is 99% of the time, NOT the best option. And on continues the pattern.

I know the scales don't give you a clear indication of what is really going on in the body but I have dropped 2.5kgs since Thursday last week. A lot of stored carbs but am feeling amazing & this keeps me motivated to strive harder. Sleeping better already, NO food cravings, lots of energy and I am super keen to get back to a leaner weight like picture below taken in August last year.  WHY you ask? Because I felt strong, lean, fit, healthy and I could slide into my jeans without them being tight or restricted.  Technically it is only another 3.5kgs on the scales but I am wanting to drop more bodyfat and gain more muscle, so that number might not change much but my body will be SMALLER, TIGHTER and LEANER!

I remember how it feels and why would you not want to feel like that? I love being in that healthy place, where you eat well, train well and feel amazing. It is just life, how you feel daily. You have a few treats now and then because you fancy it rather than it just being a habit or poor planning - it isn't HARD it is quite simple. Like any other habit, you just do it, you live and breathe it everyday.  

 My top five tips to be the healthier version of you:

1. Surround yourself with positive supportive people, they might not GET it but they should still support your decisions and not sabotage them, you only have to report to YOURSELF.  

2. Be Organised. Plan your week ahead, know what events/outings are coming up and plan plan plan.  Failing to plan, is planning to fail.  Don't use the easy way out as an option. Fight harder.

3.   Ditch SUGAR.  I guarantee you if you stop eating ALL sugar for two weeks you will feel amazing. GO on try it, what do you have to lose? 

4. Move your body - walk, swim, crawl at least 3 x a week. 30-45mins is all you need. No back to back  classes, this stresses your body. You cannot out train a bad diet. 

5.  What are your goals? Write them down.  Losing 5kgs isn't a goal.  What does that mean to you?  Going to gym 3 times this week is a goal, getting into jeans, cooking healthy foods, being able to play sport with your kids without getting out of breath, is a goal.

** Bad crappy food list

Fast food, deep fried foods, wine/beer/shots (more than 2 standard drinks a day), chocolate/cake/lollies/***BANANA BREAD 

***Banana bread goes straight to your ASS. 

I have high cholesterol.....

Well, that is what the print out from the Doctor said!  I had my yearly check-up that I always do, checking all my levels are where they should be, keeping things in check and I was super curious to see if my cholesterol had increased this visit due to following a higher fat diet the last 8 or so months.

I didn't have my usual doctor, which is a shame as she is quite interested in my progress with the primal/paleo diet.  My MUCH younger doctor was "ooh, Miss Martin, your total cholesterol has gone up from 5.2 to 6.2 mmol/L".  I was like oooh show me!! He printed out the results and the first thing I noticed what that my HDL cholesterol had RISEN from 1.7 to 2.4 and my CRF-Cholesterol/Ratio had gone from 3.1 to 2.6!! So I am sure he thought I was MAD as I was like, that is great news doctor, thanks so much. 

The first person I thought about was a friend/doctor/primal follower, Anastasia.  

About a year ago I remember having a coffee catch up her, she was quite keen to start her own blog to discuss & reconcile conventional medical wisdom with primal evolutionary concepts, which I thought was FASCINATING.   Having just commenced a new role in my current job in social media, I was buzzing with tips and pushing her to blog, so glad she did!!

Every instalment that got published I couldn't wait to read it and sometimes would squeal with delight when she discussed fat, high cholesterol etc! 

I use the archive section of her blog quite frequently to refer other people too when they ask me, why are you eating that for breakfast?  Eggs everyday is bad for you etc etc.  Check out a couple blog posts below from Primalmeded.

Reference 1: Framework of Common Sense... why we are so silly sometimes.

Reference 2: My reading choice today, on Day Two of the Whole9 experience myself.

So, where to go from here? I will still get my blood tests done every year and will be interesting to see how they fathom next year.  

Next blog post: My journey so far on the Whole9 30 day challenge.

30days Whole9 starts tomorrow....

So after my dexascan yesterday I went on a bit of a binge, sugar binge, don't ask me why!  So I put it down to being human and realised that only I have control of how my body functions & looks, so time to drop the sweets and focus on my goals I have set for myself, get back on the wagon so to speak.

Have been reading about the Whole9 approach and I am going to follow it for the next 30days, not a lot different than following paleo (when I do follow that a little better than I have been) yes it is a simple detox for 30days, by simple I mean by eliminating processed food, sugars etc out of my diet. I will make the HUGE changes I want to my fitness, my body and most importantly my mind.  I have come so far, and only fallen a little, don't they say those who fall reap the benefits.  Why does it have to be a fall, I call it a wee stumble. The path of life that keeps us learning and moving on, I love it. So this isn't a "start again" it is a continuation.

So looking forward to using the fabulous tools the WHole9 site will give me. I can read forum posts, articles, recipes and lots of goodies to keep me motivated to stick to this challenge. 

Knowing how quickly my body responds to eating super clean, healthy & fresh foods, I am sure it won't be too long until I notice the difference.  My skin, sleep patterns, bodyfat falling off me! 

So friends, colleagues and online readers - tomorrow will be Day One. I know I can do it, I have done it before. Have achieved so many great things in the last year and this is just a little rock in my aweosme path!  Challenge is on.
No sugar, no dairy, no grains, no processed food.  Red wine is going to be my challenge but will indulge in a glass from time to time, because I like it.  

Will blog my journey, the ups and downs, the challenges and the triumphs (remember the umphs) 15th June is end date.

Dexascan results are in......... big fat drum roll please.....

Ok, straight to the fat -  I knew I would of put on at least 5kg bodyfat - I mean I see myself naked often (a bit too much for my liking) and some of my clothes are a little snug in a couple areas (hips/thighs/ass).  Funnily enough this is where I have put on most of the bodyfat.... shock horror, NOT! 

So the dexascan gives you a complete body breakdown. I can see exactly where I have lost and gained bodyfat, muscle and also bone density. It is a true reflection showing my weaknesses in my body and shows that even though I am strong on my R side (especially upper body) my R leg has reduced muscle/density drastically compared to the left - this is due to my left knee being injured for the last couple months.  

It is great to know exactly what is going on in the body, I find this works for me, mentally I know exactly what I have to do and which numbers are important to see changes and increases/decreases. What I notice this time is my body shape is completely different. I have put on nearly half a kilo of muscle in the last few months and that is without me really trying - just shows that you can maintain muscle and increase but you can also get complacent and still store fat.  

Bone density is still good, so happy about that, a little reduced in some areas but nothing too drastic! Just a reflection that the muscles and the bones haven't been pulling on each other as much the last few months. Have noticed that the density around pelvis and lower spine has increased, awesome, no hip replacements just yet!!

So overall, the news for me is brilliant. Yes I knew my bf% had gone up, I have been a little relaxed on food intake/nutrition, BUT I have kept muscle and even increased it a little. Happy Days. Since May 2011 I have put on 2.4kg of muscle. Whoot.

10-week goal

Decrease bodyfat by 5%

Increase muscle by 600g (minimum)

Let the clean eating and #smashitup training commence. 

Nine months since last dexascan........

To measure my progress NOT JUST ON THE SCALE whilst completing the Michelle Bridges 12 week program last year, I had regular dexascan's to show my total body composition.  For me this is a much more scientific way to see how MY body is made up. To show total  body fat, muscle mass and most importantly bone density.

I am a big believer that the scales make you miserable, period. The scales do not give you an accurate breakdown of muscle v fat.  Society is obsessed with the scales, we have an ideal number in our head instead of having a clear cut goal ie I would like to lose 5% bodyfat and increase muscle by 2kgs...  this could mean your weight on the scale doesn't budge but you will look smaller and leaner (not toned, remember that word does NOT exist)! 

You can be the same weight and be in smaller clothes, look leaner and you will be healthier/fitter and happier too! Isn't that what we all want, to be healthy and happy?  

My goal last year was to enter the Oxygen cover competition - I was so happy with my training and results I got a photo shoot done and also managed to have a little snippet of me in the Oxygen Magazine.  Just entering was a HUGE goal for me.

So in about an hours time, I will get my new numbers to see where I am at.  To see what my starting point is for the next 9 weeks.  I know I will have increased bodyfat, but am keen to see where.  I really want to know how my muscle mass is and to ensure my bone density is the same or higher.  

Watch this space.... figures to come.

So I took another before picture.... and posted it live.

Putting a sneaky few kilos on since Christmas isn't a big deal for most people.  I am not most people. I am the most stubborn person I know who gets super annoyed when things don't go my way (Aries much?), and that includes being relaxed on my healthy lifestyle.  Yes I am harsh on myself, that is something I deal with on a daily basis. But am slowly learning to just accept things and not stress.  I have always been a fitness fanatic and major stress head.


I like a challenge. 


So, my before photo looks pretty good. I am not fat. I am just a little softer than I would like to be. I still love training, I am still strong and have increased my weights in the gym, I have also relaxed a little with my nutrition (instead of 90/10 rule, more like the 70/30 rule) and finding my jeans a little snug. tight.


I like to think I am invincible some days. If I get too relaxed with my eating I get wider. OK when I say eating, I mean wine. I do love a glass or five & sometimes that is nice with cheese (I am human, right?). There is that voice in my head that tells me, you know what you need to do to keep the weight off and you know you CAN do it... but I just say yeah yeah and drown her out with another vino.  


LIFE FOR ME HAS CHANGED.


So lighten up I hear you say. Trust me I am telling myself the same thing. Easy to say it, but I have a new excuse, one that I haven't had for years... I have found love. It has been many (like seriously many) years since I have told a boy I love them.  I am enjoying the quiet nights in with company, or as I refer to him "the boy". As much as I love "smashing it out in the gym",  I enjoy not being the "fitness freak" all the time and it is nice just to relax and just let life be awesome, to be loved, and love someone back.  


The boy and I have planned a trip in winter, to Thailand. So of course the first thing that pops into my head is BIKINI.  Such a girl, I know.  Of course I am excited about the FIRST big overseas holiday with my boy and staying in gorgeous 5-star resorts and just having a ball, but in the back of this normal girl's mind is BEACH = BIKINI. Of course the boy love me just the way I am (flashback to Mr Darcy comments from Bridget Jones) but I also guarantee you one thing, he won't be complaining :) 


So another challenge has been set.  This is Week 1. Not that I am a big scale person but to keep me accountable and on track I have weighed myself and need to lose approx 8kgs.  The 5kgs I have put back on since October last year and another 3kgs for good measure.  Have dexascan booked so would love the bodyfat to be reduced and more muscle to put on.


So far the scales show I have lost 1.8kg this week. F A B U L O U S!
Have been feeling very frustrated due to my knees playing up (I know, again). So lots of physio appts, gym rehab and massages to ensure the little feckers are strong (and the muscles adjoining are strengthened and switching on properly to stabilise and support each other) I will be ramping up my training.


SO, life doesn't always take you on the smooth path, speed bumps & hurdles  will always appear (and good ones).  So now it is a time to re-connect with myself, to just be still and say thanks, for letting my life be awesome. To have awesome people in my life. TO be loved by family and friends and most importantly, myself.  


BEFORE PICTURE - taken Tuesday 24 April 2012.

 My last picture I took - much leaner.

My biggest hurdle, is me.

I have always strived to be the best at everything I do. In the past I used to set goals TOO HIGH for myself and wonder why "I failed".  Putting uncesseary hurdles in the way. I have since learnt that setting smaller realistic goals are the stepping stones to the BIG goals and if along the way the path changes, so be it, I would of still achieved goals set.

Last year I decided I wanted to compete, stand on stage and enter a BB competition.  I have changed my mind.  I might decide later on down the track that I want to do it and will address it then if it does indeed pop back into my head.  The biggest challenge for me was being comfortable with my decision that I didn't want to compete anymore, I hadn't failed myself or anyone else, I had simply changed my path and I tell you what, it felt good, I felt in control & don't have to prove myself to anyone.

I still have my goals, I still challenge myself daily body mentally and physically and I love that I can change the stepping stones along the way, because you know what, it is my path and I cannot wait to see where it takes me!