Tuesday, March 3, 2015

Put a stop to limiting beliefs

I started learning to run because I never believed it was something I could do; I wanted to stretch my boundaries, face my fears and give it a go. It wasn't easy and I had to start with my own shorter intervals as one minute was too hard back then, but I eventually completed the C25K program. Once I ran at 8.2 kph, but on average my speed was 7.8 kph. When I restarted the program this year I was running 8 kph for the smaller intervals but as I had to run for longer periods I worried I couldn't do it. I didn't believe I would be able to run at 8 kph for 20 minutes or more, so I'd been setting it for 7.6 the last few weeks.

So for my first run since finishing C25K I decided to start at 8 kph and see how long I could go before reducing my speed. I thought just get to 15 minutes ... then it became just till the end of this song. Before I knew it I had five minutes left and thought I might just make it after all. And I did! Why did I doubt myself?

How do you know you can't do something if you don't try? Limiting beliefs can really hold us back. What might we accomplish if we only believed we could? I don't know, but I'm thinking I might just stay at 30 minutes for awhile and try increasing speed by one point each time ... who knows, in a few weeks I could be running at 9 kph! One of my treadmill programs had me doing a few intervals at 9 kph for three minutes, and it was quite challenging. Why can't I work up to that for longer runs? I'm going to find out by giving it my best go. Wish me luck.


Sunday, March 1, 2015

Down 52.4 kg (115.52 lb) ... the stall is truly history!

First, a weigh-in ... this morning I got a new low of 77.9 kg (171.74 lb)! That is down 1.1 kg (2.43 lb) from my last update, and that's after a night out with friends including dinner at the club. All around me there was pizza, chicken parmesan drenched in cheese, hot chips (plank fries), bruschetta and other appetisers. I very much enjoyed my grilled rump steak with salad and steamed veggies. Yum!

That brings my total loss to 52.4 kg (115.52 lb)! I am so happy to be moving again I feel like I'm walking on cloud nine. I've not only completed Milestone 10 on the Happy Scale app ... I'm 10% into Milestone 11 (of 12). The finish line is within sight!

I'm moving my fast days to Tuesday & Saturday this week. I'd rather be eating on Sunday since I usually do my grocery shopping and cook a big meal to have lunch leftovers through the week, so I'd rather fast on Saturday.

As for exercise ... I've completed my second round of C25K but this time I was 25 pounds lighter and completed it in 8 weeks instead of the 12 it took me the first time. Having the treadmill was great, I didn't miss a day due to weather and I could ensure a constant pace. I can watch scenic run videos, or my favourite music videos to help the time pass more quickly. I love that!

So now I'm trying to decide what my next goal should be ... I may run for half an hour but it's not 5k for me. It's more like 4k. I can run 8 to 10 minutes at 8 kph but for 20-30 minutes I tend to run 7.6 kph. So where should I focus next?
  • I could continue to run 30 minutes for a while trying to increase speed,
  • I could try the programs on the treadmill (speed and incline intervals), or
  • I could not worry about my speed and just build my endurance, possibly moving up to the 10k trainer to do longer runs.
I'm not sure yet but I may just alternate the first two options for a week or two and see how we go.

Definitely still doing Callanetics on the days between running and I can both see and feel my body changing. Hubby feels it too ... he can't keep his hands off me! Don't worry, I'm not going to over share here, lol. I'm just saying it's nice to drift off to sleep while someone gives you a relaxing massage, and he'll stop and caress my arms, hips, waist, thigh or backside and say how much smaller, tighter or firmer I'm getting. Between running and Callanetics I am seeing and feeling amazing changes in my body and I love it. My new jeans are getting loose!

Well, off to break the fast ... I'll check in again soon.

Monday, February 23, 2015

I'm no longer obese! At least, not today!

I didn't update my weight over the weekend because TOM wasn't done with me yet - I wanted to wait for my drop. But after yesterday's fast, I've had a nice one. So maybe I should do my official weigh-ins on Monday now since Sunday is a fasting day. In any case, last Monday I was 79.8 kg (175.93 lb) and today I am 79.0 kg (174.17 lb). So that's a loss of .8 kg (1.76 lb). That makes my total loss 51.3 kg or 113.1 lb.

But what I'm really excited about is my BMI - if you look at my ticker up there you'll note that it's 29.9 today. Under 30. That means, my friends, that I am no longer obese! I am just overweight! HOORAY - I want to shout it from the rooftops.

I gotta rush off to work but I'll check in again soon. Just had to share the news! :)

Monday, February 16, 2015

I'm in the 70s! WOO HOO!!

Just barely and it probably won't stay - I am sure given that TOM is just around the corner I'll probably dip back into the 80s again before I settle into the 70s but I don't care. After being stuck in the 80s for months, I could not be more thrilled to see the 70s.

This morning I am 79.8 kilos, which is 175.93 pounds, and I gotta rush off to work shortly but I just had to check in and share as I'm floating on cloud 9! :)

Total loss to date is 50.5 kg / 111.33 pounds.

Saturday, February 14, 2015

New low weight! IF is working, and so is Callanetics!

I'm still doing 5:2 intermittent fasting, with Thursday and Sunday as my planned fast days. It's much easier than you might think, and I like it heaps better than the daily fast with an 8 hour eating window. I'd heard it gets easier each time you do it, and that does seem to be the case for me.

Now before I give this week's results, let me remind you there's only been one fast day since I last updated you because I did it a day earlier last week, and this is the week I would normally start gaining water weight. But happily, I weighed in at 80.1 kg (176.59 lb), beating my previous record on 14th December of 80.2 kg (176.81 lb) by just 100 grams. I'm down 0.8 kg (1.76 lb) from last week, for a total loss of 50.2 kg (110.67 lb).

I've been working very hard over the last few weeks to break this stall and it seems to be working! In fact, if I lose just 1.18 kg (2.6 lb) more I will no longer be obese - very much looking forward to that!

Fasting and running are definitely helping with the weight loss, but I am really loving the way Callanetics is working to tone and tighten everything up. I remember years ago when I first did Callanetics I took pictures at the start and then once a week for the next several weeks - you could definitely see a difference, everything looked higher, firmer and tighter, my stomach and saddlebags were smaller, too. I didn't take pictures this time, but I can feel it happening, and others are noticing as well. It's amazing how fast these exercises work! I have had comments in the last few days, both from my husband (who said my skin is tightening up for sure) and people at work (one said I look skinnier). That just confirms what I've been feeling myself. I can tell that my body not only feels stronger, but firmer and tighter as well, even under the chin. I love that!

So I'm still getting in my three C25K running sessions each week (last night I completed week 6 day 3, running 22 minutes straight) on the treadmill. On the following days I'm walking about an hour on average and also doing Callanetics. That leaves Sunday as a rest day, but I often get in another walk then as well.

I have never been someone who enjoyed exercise before, but now that I'm really committed to doing it regularly, I actually look forward to it, especially Callanetics. I know I probably sound like a commercial here, but it just feels so good! I turn on Pandora's 70s Lite Rock channel and slowly work through all the moves. I know the routine by heart so I don't need the video anymore, and the music sets the mood - it almost feels like yoga and meditation. Callanetics are slow, pulsing movements that work muscles deep inside the body (and you will definitely feel it) - but it's also slow, relaxing movements and deep stretches. I just really enjoy this workout.

Here's an article that will explain it better if you're interested, and below is a brief excerpt:
"The exercises are based on repetitive contractions in a very small range of motion. These minute movements, called 'pulses', work deep down into the muscles. Instead of contracting then releasing the muscles and repeating this pattern, the Callanetics method encourages one pulsing into a deep contraction. The exercises do not put any strain on the cardiovascular system, or any pressure on the joints, since there is no bouncing kind of movement involved."
I highly recommend this program. I use the original workout developed by Callan Pinckney. There are newer variations out there, but I stick to the original. I modify just three of the moves to ease pressure on my knees, but I do all of the exercises. It takes an hour if you follow the original video workout, but once you know the moves you can do it on your own and I find it takes me about 40 minutes.

I'm about half way through The End of Overeating by David Kessler and it's really good, though I've been doing my own research and eating healthier for long enough that most of what I'm reading doesn't surprise me. It does anger me, which is the reaction I believe Gwen had when she read it. Even today, Valentine's Day, I was waiting at the 7-Eleven while hubby was paying for petrol and through the front window I saw posters for the latest extreme, sugar-filled Slurpee flavours and heart-shaped Krispy Kreme donuts, while on the shelves I saw nothing but chips and other junk food snacks. Is that all they sell? I saw families coming out of the place, young children and all, munching on this junk.

In years past, on whatever diet I was on at that time, I would see something like that and feel deprived. Why can't I eat those things when everyone else can? Today I just felt angry. Angry that you can't go anywhere these days without being bombarded by garbage food and angry that for so many years I let that garbage control me. I felt powerless to say no. I've reclaimed my life and my power, but I know there are others still where I was then that are still in the control of this garbage and it really angers me. What kind of future are we setting up for our children? Instead of an occasional indulgence, this junk is now part of every day lives. What a shame.

Anyway, off my soapbox and on with improving my life. I'm looking forward to seeing a kilo weight in the 70s next week -- fingers crossed!

Sunday, February 8, 2015

First week of 5:2 fasting and I'm down 3.75 lb!

I couldn't be happier -- I did switch to 5:2 intermittent fasting this week, so I fasted completely for two days. They do say you can have up to 500 calories on a fast day but I find it much easier to eat nothing. So I had nothing at all but calorie free beverages on my fast days, and mostly water at that. The results? This morning I weighed in at 80.9 kg (178.35 lb) which is a loss of 1.7 kg (3.75 lb) from last week, and puts me close to the record low I was at before Christmas (80.2 kg or 176.81 lb). But hey, I'm back in the 170s and that makes me so happy!

For workouts, I got through week 5 of C25K on the treadmill, and that means yes I did the full 20 minutes straight run on Friday. I had great music and a scenic video playing and the time passed quicker than I thought it would. Hubby bought me this great iPad holder so the iPad sat above the treadmill display -- no more blocking the display or risking it falling off while I run! I loved it. If I get bored of the various scenic videos I've collected on my playlist, someone suggested watching a TV show while I run. It would have to be a mindless comedy I think, as it would be hard to concentrate on anything else while you're running, especially on a longer run like this one.  But I might give it a try.



In addition to three C25K runs on the treadmill, I had three big walks outside this week (6.7, 7.8 and 5 klm respectively) and three sessions of Callanetics, so I've definitely gotten in my workouts and I'm feeling it, but in a very good way.

The fasting wasn't so difficult, really. I chose Thursday and Sunday for my fasting days. Thursday went very well. I worried it might be difficult at work but the distraction of being busy definitely helped. I didn't really get hungry much. Hunger does come in waves, you're not starving all day. In fact I got hungry at about the normal meal times throughout the day. A bit in the morning when I would usually have breakfast, then again about noon, and dinner time, but it passed and I felt fine.

The weekend came and we were busy on that big 7.8k walk Saturday morning, after which I had to rush off to an appointment, so I didn't get a chance to eat in the morning. By the time I got home it was about 2:45 pm. I thought to myself, it's nearly 3pm and I haven't eaten yet. Why eat now and fast tomorrow when the day is half over and I've been fasting anyway! So Saturday became my second fast day. It was not harder per se, as in I didn't get hungry much. But later in the day I felt a bit tired and just the tiniest bit lightheaded. I reckon that's possibly due to having my second fast day so close to the first one. So I do think it's probably better to space them out with at least two eating days between. I'll do my best to stick to Thursday and Sunday this coming week. I don't think I would do well fasting two days in a row, though some people do the 5:2 that way.

Anyway, that's my week -- hope yours was good.  I'm off to catch up on my blog reading.

Wednesday, February 4, 2015

Week 5 of C25K, and changing up the IF

Today was week 5, day 2 of my second round of C25K, this time on the treadmill. I had forgotten that this week they reallly take you up a notch. Previously each week you repeat the same pattern each of the three days. Not this week. I went from three 5 minute intervals, to two 8 minute intervals today, and Friday will be a solid 20 minute run! I am still adding extra intervals to keep building endurance and to keep my total run time at about 20 minutes. I wasn't sure I'd be able to today but I did. But as soon as I finished I was already dreading Friday's 20 minute run. Then I remembered how it was last time. I didn't actually go straight from 5 to 8 to 20 minute runs. I ended up having to repeat the 8 minute day a couple of times first. But this time I think I'm ready -- I'm going for it!

When I did run the 20 minutes last time it was on Anzac Day and I remember using that to motivate me to get through the full 20 minutes. I remember several times wanting to give up during the run as it just seemed too hard. Then I would say no, this is Anzac Day. Today Australia honours its war veterans; now these people knew hard! Running for 20 minutes is nothing! Keep going! And it worked. I made it and I felt freaking amazing afterwards. Here's hoping it goes as well this time.

Now, as for eating, I've decided to go a different route this week with the intermittent fasting (IF). When I've had to fast for medical procedures in the past, I did two days without much difficulty, and I dropped weight as well. Of course I was home those days, not at work. I've decided to switch to a 5:2 schedule, meaning eat normally for five days and fast completely for two days -- I'm trying Thursday and Sunday. So tomorrow will be my first time trying a full day fast while at work. Hopefully that makes it easier, as I'll be kept busy during the day.  Since I technically finished eating tonight at about 8pm, and won't have anything till about 8am Friday morning, it's about a 36 hour fast. I didn't want to fast on a day I'd be running, and on Tu/Th/Sun I've been walking and doing Callanetics. So these seemed like logical days to try my fast.  That's about it for now -- wish me luck!