Todays Workout and Fitness Update

Well, it certainly is a beautiful Friday morning in May here in Hamilton. My workout this morning combined 30 mins of cardio with 30 mins of abdominal work  and some weight training. I've been getting alot of positive remarks lately on how I look. Everything from; "your skin looks so good since you've quit smoking", to "I hardly even recognize you, you look great, what are you doing different?".

Its nice to get positive feedback. I am incredibly self-critical, so hearing great things from people around me tends to cut through my own self-talk and brighten things up. I think one of the unexpected perks of exercising regularly and eating healthy is that even when things are worry-some or troubled in your life, you are able to manage the challenges more easily. I think that the reason for this is because exercise and healthy eating help to stabilize your body; sort of a buffer-zone to stressful events that occur in your life. The discipline, energy and determination that you "exercise" while exercising all overflow into your day to day life.

Its tough to describe completely, but if you are someone who has made healthy diet and exercise a regular part of your life, you know what I mean.

Next week, I plan on posting some updates on my Belly Fat challenge, including pictures. Yes, the dreaded pictures!!! But I think that the progress I've made is truly noticeable now.

Reality Check:

I just want to say one big thing about the hype you read and hear about diet and exercise. There are so many different products out there from miracle teas and pills to exercise machines that guarantee results!! All of these products have one thing in common: they promise huge results quickly. 

Seriously; do you, as a human being and informed consumer really think that in just 3 weeks all your fat will melt away like magic?????????????????????????

Think about it logically. Did it take three weeks for you to gain those 50lbs??? Probably not. I know when I was expecting my first child, I gained 80lbs over a 40 week period. It took me more than 10 years to lose the first 50lbs.(without trying)  The other 30 I only started losing since I adopted my exercise program two years ago. Of course, some people may have a quicker metabolism. But NO ONE has a metabolism that can burn 20lbs in 3wks. You would have to work out 10hours a day every day and diet like there's no tomorrow.  Definitely a very unhealthy way to lose weight.  

The hard truth is that achieving good health requires commitment. You need to commit time and effort. And you need to be determined to stick to it. A health program that helps you to lose weight, tone muscle, and eat healthy requires a lifetime commitment. Once you have achieved your goal (whatever you think is your "ideal" body/health) then you need to continue with the healthy lifestyle to maintain your health. Its not temporary. Its not a quick fix then-I-can-go-back-to-eating-burgers-and-fries-and-1000-calorie-shakes thing.  Its a new lifestyle. That means "for life". Embrace it. And Enjoy it.    

Until next time; don't sweat the small stuff...

Today's Workout: Update April 2012

As you know, I've been following a nutrition plan for the past two weeks along with personal training sessions AND I have my own workout routine that I go through in between my PT sessions. Right now, I go to the gym at least 6 times per week for at least 1 hour each visit. This gives me 6 hours of vigorous to moderate physical exercise each week.

I'm still using the schedule I set out for myself and listed in a previous post:

My exercise schedule is:

Monday: 1hr personal training session

Tuesdays: 1hr cardio

Wednesday: 1hr personal training session

Thursdays: 1hr cardio

Friday: 1hr boxing

Saturday: 1hr cardio/weights

Sunday: 1hr cardio/weights

This week I did change it up a wee bit. Tuesday and Thursday I added some weight training and a few strength training exercise that my PT had shown to me. Today I did NOT go to boxing. I was actually more in the mood for a good cardio session, so I spent 40 mins on the treadmill. According to the readouts on these machines, my ideal target heart rate for a cardio workout is 140. I have previously been able to read that target using a level 3 elevation and a 3.8 speed. Unfortunately that formula no longer works for me!!! Now I have to set the treadmill at level 4 elevation and 4.2-4.4 speed in order to reach my target heart rate of 140.  Thing is; already I can see myself getting used to this increase and eventually will have to increase it again. The biggest problem will be that due to my knees not being able to handle me running on them for any extended period; I don't know how fast I can walk nor at what elevation I can handle before my knees start to complain.  BUT, I'm not there yet, so I should not worry about something that hasn't happened yet. We shall cross that trainer when we get to it. *groan*

Looking at my calendar now, I have 6 weeks left before my self-imposed deadline arrives for my Belly Fat Challenge. Honestly, I think I'm doing fairly well. No, I'm not ready to take another picture to post here. The first one was hard enough for me to find the courage to post it, lol.  I'd like to give myself at least one more week, then post a picture to show you the progress I've made.

If you've been following me, you will have noted by now that losing body fat; whether it be belly, butt, arms or legs, is a very long and challenging process to undertake. It takes REAL work to change your health. Ever watch that TV show; The biggest loser?  Have you ever noticed how much those people sweat?  How hard they work?? The diet they eat???  It takes alot of commitment, determination and a "never give up" attitude to reach the goal to being health. Not only that; it requires commitment, determination and a "never give up" attitude to STAY HEALTHY.  If you learn nothing else from eating healthy and adopting a regular exercise routine; learn that its not a temporary act. To stay healthy you have to keep up the new way of eating and the exercise routine. Essentially, you change your lifestyle.  Sounds scary??  Too hard???  I thought so too. But once you adopt a new routine and way of eating, it becomes a part of your regular everyday life. I don't even think about it as something separate from the rest of my daily routine. Its like brushing my hair or getting dressed. Its just normal now.   

until next time...don't sweat the small stuff

Quit Smoking Update: 5 Weeks

Yep, I did it. 5 weeks no cigarettes, no nicotine. Done, fini.
Easy???  Heck NO!

And you don't even know the half of it!!! My personal life has taken a major tumble in the past 9 months. Most people would definitely not even consider quitting smoking. My own doctor was shocked that I did it. My timing was certainly not good, and I put alot of extra stresses on myself; both physically and psychologically. But I would still encourage anyone anytime anywhere to quit smoking. The final act is liberating. No longer am I a slave to nicotine. Constantly buying cigarettes, making sure I have a lighter, making sure I have them with me................like some kind of ...............addict!!!

I still very occasionally think about smoking. But the thoughts are fewer, last mere seconds and are farther between each other.

I think that the saving grace for me was sticking to a daily exercise program and adding a nutritional plan. These two things help to re-balance things for me physically and psychologically.

Please, if you are considering quitting but need that extra push, just drop me a line or post a comment here and I will respond.

Nutrition Plan Day One

So I got my nutrition plan from my gym yesterday afternoon. The counsellor read it through with me, asked if I had any questions and off I went to the grocery store. I also picked up a bottle of whey protein to use in the protein shakes.

The nutrition plan consists of 3 days of meals, that I am to rotate. There are 5 meals per day. The idea being to keep my metabolism working to use energy. Prior to this, I ate sporadically through the day. Most days my first meal was around 1pm. Apparently that way of eating is bad, because your body will store every bit of energy you put in, because it doesn't know when the next round of energy will be put in.

The 5 meals are small and around 400 calories each, give or take. The emphasis seems to be on protein; low or zero fat, almost no carbs (except oatmeal and sweet potatoes). One thing I forgot to ask was what beverages I can have. Likely the answer will be water, but I will confirm next time I see her. Prior to this nutrition plan I almost never drank pop or carbonated beverages of any kind (maybe once or twice a year). I don't drink alcohol, I never drink milk (it bugs my stomach). Mostly I drink watered-down juices, water and water with a low calorie (no more than 10 per 500ml) flavoured sweetener. I also like tea, green tea and coffee. My coffee consumption has greatly reduced since I quit smoking, now I might have one or two a week in the morning. Most often now I drink green tea in the morning.    

I am to follow this plan for three weeks, then go back in for likely another menu plan, to change up things a bit. It is a bit tough to follow, I do feel hungry at times, but as I just quit smoking only a short time ago, my will-power is still very strong so I feel I will be able to stay the course.

Today I also went for a boxing class. The class was an hour long and most of it consisted of conditioning exercises. I plan on attending every Friday now, as part of my weekly routine.

So right now, my exercise schedule is:

Monday: 1hr personal training session

Tuesdays: 1hr cardio

Wednesday: 1hr personal training session

Thursdays: 1hr cardio

Friday: 1hr boxing

Saturday: 1hr cardio/weights

Sunday: 1hr cardio/weights

I will probably NOT go to the gym occasionally, likely on a weekend here and there. Sometimes as we all know, life gets super busy and schedules and routines have to be flexible and adjust to needs.

While my goal is to lose my belly fat, I know that there will be other benefits along the way to reaching this goal. My overall health will improve, my eating habits will improve, my energy will increase, my ability to sleep will improve, concentration will improve and more.

As always, I will post my progress here. I do plan to post another photo, at least once there is some noticeable improvements to my belly fat.

Until then, don't sweat the small stuff!

My Challenges - Updates and Tabulations

So by now, if you read this blog on a regular basis, you have noticed that I have begun a number of challenges in the past month. This seems to be something I do to myself all the time in everything I do. Annoying? Possibly, at least to those to who know me personally.

The first challenge was this blog and my commitment to posting on a regular basis. If I had to critique this challenge, I'd say thus far I've managed to meet the initial requirements and I have posted regular.

The other challenges, in no particular order, include; The Belly Fat Challenge, The Quit Smoking Challenge, and The Find a New Gym Challenge.

The Quit Smoking Challenge:

Although I have actually and successfully managed to quit smoking and have stayed quit now for three weeks, the challenge itself never really ends. Its on-going. I do feel however, that I have accomplished something that for many is very difficult. So I am happy and proud and I am determined to continue my life as an ex-smoker.

The Find a New Gym Challenge:

I promised an update on this one next week, and I will deliver!!

The Belly Fat Challenge:

The latest development in this challenge is that I have signed up for more personal training sessions to assist me with this challenge. Did I cheat by doing this?? I don't think so. As I've stated many times, I'm not a professional fitness expert of any kind at this moment in time. Therefore; the logical thing to do to achieve success in my Belly Fat Challenge, is to seek out the expertise and help from professionals.

My first personal training session was yesterday. I have to say, I was very surprised. As you know, I go to the gym every day for about 40 mins each visit. So I did not expect to have alot of difficulty during the PT session. Well, I was wrong!!! Part way thru by body was screaming at me!!! LOL!! And ALL last night............AND ALL morning long today!!!! So it seems I am NOT in as good a shape as I thought. My trainer said I need to build some muscle. So for 60 minutes, we built muscle.

I will be heading to the gym in an hour or so today. Even though I am having extreme difficulty walking normally!! HA!! I plan on spending some time on the elliptical and then the treadmill. My focus today will be on cardio, so I will be keeping my heart rate in the 140 range.

My next PT session is on Monday. Seems like a long ways away from today. And even though I am in pain, I thoroughly enjoyed every minute of my PT session. I am definitely looking forward to Monday.

Wishing you all a fantastic holiday weekend!!

Until next time, don't sweat the small stuff

 

Exercise - Home vs Gym

Here it is, the long anticipated low down on exercise routines at home vs in a gym.

For years prior to my joining a gym, I was sure that I was getting enough exercise on my own at home. I wasn't a couch potato. I was busy all the time, going here and there during the week. My job was relatively sedentary. I sat in front of a computer 98% of the time. But on weekends I went out when the weather was nice. Walking, hiking, roller blading etc. Took my kids to the park. Did yard work. Washed the car (in my driveway). Housework.

I thought that I was at least as active as the average person, if not more.

(Activity Calculator)

Strangely, even with all this activity, I was still overweight. 

When I joined the gym; well, I've already explained here in another post, I lost 6" on my waist in the first 8 months. I found muscles!! My energy level increased. I slept better. And my overall mood was happier.

Why?????

Well, its a very simple matter of money and commitment. When you join a gym, you make a commitment, both with your cash and with your time. The cash commitment usually motivates you to keep your time commitment. Paying for something you never or rarely use seems silly. YET, there are many people who do just that!! Bizarre!! I know!!!

Even more common, are those who buy a gym for their home with great intentions that quickly fade to regret. Those home-use treadmills and fancy gizmo gym-in-one contraptions are not cheap!!  You bring it home. Like a proud parent. And the first few months or so, you actually stick to a routine. You plan your workouts and you commit to a schedule. Then something happens. You change jobs. You strain your knee. You meet a new partner. And now your "routine" is changed. So you put off your workouts. Reschedule your visits to your gym. Pretty soon the treadmill you bought is dusty and forgotten, or the membership card to your shiny new gym membership sits lonely on your dresser. Forgotten. Unloved.

HA!!

Only YOU can change your excuses into reasons to keep up your commitment to your exercise routine. You certainly didn't stop eating, or driving, or sleeping or talking when your lifestyle changed. Why would you stop exercising??? As I've said before; think of regular exercise as something that you do, like brushing your hair or vacuuming your house. Its a routine. Its part of your lifestyle. And its here to stay. No excuses!!

Bottom line??

Gym and home workouts are equally valuable. But neither have any value if you are not committed to exercising as part of your everyday/weekly lifestyle.

Home workouts may be more suited to those who:

-prefer privacy

-easily self motivated

-have a hectic and varied work/home schedule

Gym memberships may be more suited to those who:

-enjoy the social aspect of working out

-prefer to meet up with a workout partner to help motivate them

-have a work schedule that allows for some personal time during the week

-like to have a variety of equipment and activities available

-like to have the option of booking a personal training session 

Exercise is an important part of a healthy lifestyle. Make a commitment to yourself and enjoy your workout.

don't sweat the small stuff......

I'm an Ex-Smoker

Okay. I am reasonably confident (88%) that I am now an ex-smoker.  Its been since midnight on March 14th, 2012 when I had my last cigarette. Today is day 6!!!

Honestly, I did not think I could do it. I tried so many times before and never got past the first day. What was different this time?? No clue!! Well, maybe the fact that my BF doesn't smoke, that I'm rarely around smokers anymore, that I was tired of smelling like a cigarette, I was tired of always making sure I had them with me (addiction), I was fed up with having to stop what I was doing to have a cigarette (addiction). I read a bit about cigarettes; discovered what I'd already suspected, which is that smokers become addicted to cigarettes. I didn't want to be controlled by my addiction anymore.  

Yes, I still get moments of intense craving. I expect that this will continue for a few more weeks. And I expect the moments will become shorter, further apart and less intense.

Last night, I had a dream where I was smoking in the dream. I became really annoyed and woke myself up. I was worried I had started back into the habit. Luckily, it was only a dream.

On the Smokers Helpline website, part of the information they asked me to fill out included giving myself rewards for reaching milestones, one day, one week, one month etc. I didn't put anything in there for my rewards. At the time, I was so focused on just getting thru hour by hour; I could not consider a day, a week, a month. So today, I decided to reward myself.

I got my haircut. Full deal; wash, cut, dry and style. Normally I only get a cut.

Heck, I deserve it!!!

Smoke-Free - Day 4 Update

Its Day 4 since I quit smoking. Each day seems a bit less painful (cravings) than the previous day. Although I must say, I am right now in mid-wave of a very powerful craving fit. I'm a bit surprised at this, especially since the nicotine is supposed to be out of my system now. Typing this post and having a bowl of cereal is helping.

I did not go to the gym today. But I did go yesterday. I have not noticed a change in my endurance level yet. Probably still too early.

There have been a couple of bizarre things I've noticed during this early stage in the quitting smoking process. I was doing some household chores earlier and while doing them I was thinking, "okay, so I'll finish this, have a smoke then go ......................." Wait a Minute!! I don't smoke anymore!!!

Smoking was such a regular part of my daily routine, I conciously planned and arranged for when I would have my next cigarette. Wow!! That's Insane!!

So now, I actually have more time in my day. I figure each cigarette took me on average 5-7 minutes to smoke and I had on average 20 per day. That gives me 120mins extra per day. Holy Moly!! 2 hours of my day were spent smoking!!! Seriously?!?!?

Wow!! 

I Quit Smoking Yesterday

That's right. On March 14th at 11:59pm I finished my last cigarette. I have not had a single cigarette, drag, puff or whatever since that time. As of this writing, its been 35 hours.

Do I hear you say, "Big deal"? "Who cares"? "Anyone can quite smoking.......... "

Great!!

Then if you are a smoker, quit. Right now.

But wait!!

Interested in how the first 35 hours looks and feels without nicotine???

Let me tell, you its not been easy.

I went to the gym yesterday morning per usual only this time I had not had a cigarette prior to going. My previous routine was wake up and have a coffee and cig. Been doing that for more than 2 decades now.

I didn't post yesterday because I was having trouble focusing. Its hard to describe in words how I was feeling without nicotine. I was restless. My mind wandered constantly. I couldn't focus. I couldn't complete a single thought. I felt like I was under the influence, spaced out...... I felt slightly irritable and very impatient. Still do today.

I ended up falling asleep around 8pm last night. Sleeping was a relief from the cravings I was fighting with all day long.

When I first awoke this morning, I thought things would be easier. So far they are, but the difference is very slight. The only thing that may be slightly easier today is that I seem to have more control over my mental focus. Though that comes and goes.

Coping mechanisms:  I've been using lollipops as a substitute for the cigarette. Sounds bizarre, but its helping a bit. Had a weird experience a few times now during "having a lollipop". I started to grab the candy stick as if I was grabbing the cigarette from my mouth. Even tried to take a drag once. Bizarre. The habit of smoking had become so ingrained in my everyday routine that it had become an unconcious activity. I was probably unaware of the repetition of my smoking. Like tying my shoes. Or brushing my teeth. Except that I was repeating the ritual of having a cigarette once every 40-60 mins per day. It was an unconcious habit that had been deeply ingrained in my automatic behaviour that I carried out every day.

No wonder my brain is feeling buzzed and my body is confused.

I wonder how long this feeling of confusion will last.

I will up date you on Monday how I managed the weekend.

until then, don't sweat the small stuff

Quitting Smoking is Hard

Okay there, I said it. Quitting smoking is hard. Really hard. My "master plan" to cut down one cigarette each week seemed easy enough. But this week my ration is 12 per day, and I'm finding it really difficult to stick to. The worst part is that being my own worse critic (as we all are) I am beating myself up over each failure, which then feeds into a whole gamut of thinking. The thinking goes something like this: Well, I've failed, so I might as well just give in, I see no solution, no hope.

Crazy huh??

Certainly is.

Maybe I'm looking at this all wrong. Smokers; whether we want to admit it or not, are addicted to our habit. So maybe I need to look at this as an addict. So now I google: "how to stop the addiction to cigarettes". Click!! And here's what I find:

Nicotine Addiction 101

I'm not going to reiterate everything from this site, you can read it for yourself. I actually found the the information here fascinating, especially the first section explaining how dopamine "the brain's primary motivation neurotransmitter" plays a major role in addiction.

Towards the bottom of the page, there is hope, "no crave episode will last longer than 3 minutes". Really??  Wow, that's doable. I just need a distraction during those three minutes............

The bottom line on this site is that they feel that quitting cold turkey is the best and most successful method. Weaning off the nicotine is not an effective method to quit. They say that your body and mind become nicotine free after 72 hours of non-use.

So maybe I'm going at this all wrong???

What to do, what to do..............................  

If you have experience with quitting smoking, or are trying to quit I'd love to hear from you.