October Challenge - Sober October

Another month down and now we are in October! Where has the year gone?

This month my challenge will be to cut alcohol COMPLETELY for the entire month! OMG! Can I do it? I sure hope so. I think that I have been drinking far too much recently. I admit that I really look forward to days off work, mainly because it means I can have a drink! Does this make me an alcoholic? I sure hope not.

My poison of choice is generally Vodka. I like my vodka with a squeeze of lime and plain old soda. Not too bad you would think, no sugary additives etc. Except that I tend to have far too many of these.

So here goes, Dry October, Oc-Sober, Sob-Tober or whatever name it will go by....... wish me luck :(

September Challenge - Pedal Power!

Woops! We are almost half way through the month already. Time gets away doesn't it? Anyway, for the month of September I have been more physically and time challenged than ever.

In July I realised that my car Registration was due ($650 +) and was slightly short of cash! So I decided to wait another month before paying registration. So for the entire month of August I took to riding my bicycle everywhere.

I have an awesome Mountain Bike, but the last time I rode it was in the Great Victoria Bike Ride a couple of years ago. I had the worst back pain and had to pull out half way through. As I a result, I came to hate that bike! It's been in storage ever since. Then my brother got hold of a great bike from a work-mate who was going to throw it in the trash! I ended up inheriting this bike by default. I took to riding this bike (a freebie compared to my $1,000 plus bike) everywhere and came to love it!

So, without a car, I rode my bike to the Supermarket (small shops only) to the Post Office, to meet my Personal Trainer and everywhere else. Before I knew it, this bike riding became a habit! So, after realising that I can certainly live without a car, I sold it last month! (There was a tear in my eye when it drove out the garage, I'd had that little bomb of a car for 17 years! It served me well.)

Maybe this month isn't really a challenge, but it does mean more discipline. Keep an eye on the weather, ensure that the shopping list is not too big (or heavy) be sure to carry bike lights, check the tyres, carry a bike lock and more.

This also means no spur of the moment road trips :( and no big grocery shopping trips. No trips to Ikea or Bunnings, well I can still do this but have to think hard about what I do and don't need!

The upside of this is, more cash (insurance plus rego for one year was in excess of $1,000, add car servicing, petrol, Roadside Assist, parking costs etc, hardly worth spending the cash) I am loving getting out in the fresh air (albeit fresh city air) the additional exercise and sunshine!

August Challenge - Basic Gymnastics Moves

One thing I remember so vividly from my childhood was how much I LOVED gymnastics. I was lucky enough to be at a school where you could take elective classes such as Art, Sport etc. My choice EVERY term was Gymnastics. We had an awesome teacher (Jacko) and it was so much fun!

Sadly at the age of about 13 we moved towns, which meant a new school, and NO gymnastics. So I basically gave it up!

Fast forward almost 30 years (yes, I am approaching my 43rd birthday later this year). I have discovered Gold Medal Bodies! They are set to release their F1 Program which includes basic gymnastic floor skills.

So I have been following along and I cannot believe I can already do the following:

Tripod (Basic Headstand)
Tripod Extensions (Bent knee then Straddle, not so good at the Pike)
Cartwheel
Crow
Handstand (against a wall at this stage)

Little did I realise how heavily the Abdominals are incorporated in ALL of these moves. I have very weak Abs, of course I am working on strengthening them. Yeah, clearly I have forgotten so much from my previous training!

I am still pleasantly surprised that I can do ANY of these moves. I began only a week ago. I could immediately do the cartwheel, but the Tripod Headstand truly surprised me! I can do the Bent Knee, almost do the Pike, the Straddle was attempted and was successful only once! And I can even do the Crow (I have the bruises on my arms to prove it!)

Originally the wall was my crutch for the Tripod, I can now do this without the wall!

My challenge this month obviously is to continue improving with each of these moves. I have to say, I am so excited about this. It has been so much fun so far (and extremely challenging!)

And I am truly looking forward to the release of F1 in the near future!

July Challenge - Chin Ups

I haven't been able to do true chin-ups since I was a kid. A while back I gave myself a challenge to perform perfect chin-ups. At the time I didn't even own a chin-up bar. Going to the nearest playground was my only option and not very convenient.

I now have my second chin-up bar set up in the door way of our spare bedroom. (The first one was damaging the door frame) I purchased one of those over the top of the door frame gadgets. It's easy to set up and easy to remove.

Needless to say I can now do one chin-up! (Yeah, just one at this stage)

So my challenge for the month of July is to be able to perform multiple chin-ups, whether that be five or two, I need to improve past just one rep!

Does anyone have any hints or advice as to how to successfully reach this challenge? Any help is appreciated!

:)

June Challenge - Regular Stretching

I admit it. I have been somewhat slack on the cool down front when performing my exercise program. And strangely, this does not make sense. I love to stretch, I find it relaxing and also invigorating at the same time.

Stretching can provide an amazing recovery from a workout, cooling down and releasing lactic acid from the muscles, as well as increasing flexibility and joint mobility, which in turn encourages your body to perform at it's best at all times. Basically, stretching can speed up the recovery process.

Stretching is of utmost importance for me. I'm a shift worker, I sit at the computer for 12 hour stints (and then sit for another 2 - 3 hours on the computer at home) It's not unusual to find me up from my chair each and every hour performing a quad stretch, or sitting in my chair attempting to stretch my back.

I've been a bit lazy lately. Just two months ago after stretching on a regular basis, I was able to do the splits (which I have not been able to do for a good 20 years) A touch of laziness the last few weeks means I can no longer perform a full split. It's disappointing that I can lose flexibility so quickly!

I used to practice yoga on a regular basis and was a lover of Bikram for a long time. I haven't actually taken part in a yoga class in a long time. Maybe it's about time to make that step once again. (Thankfully, I have a Bikram studio just around the corner)

I will certainly be spending more time to cool down after each workout. And in addition, I will also be spending more time stretching each day.... especially after sitting on my wide butt for so many hours

:)

May Challenge - Weight Training

Honestly, I don't mind training with weights, I just HATE going to the gym, which would explain why most of my weight training takes place at home with my Kettlebell and Sandbag.

But I've realised that I need to lift heavier weights if I am going to see any real changes. We have a small gym in our apartment complex, but the big weights are on the Smith Machine. A Smith Machine is all well and good but free weights are better for form, using the correct muscles and for core and stabilisation.

Thankfully my workplace has a very decent gym, and is within a 10 minute walk from home.

So my challenge for the month of May is to use my workplace gym at least twice per week! I should use it more, I know, and will do my best, but the days I don't use it, my complex gym will do the trick!

April - Food Preparation

I know how important food preparation is. Especially as a shift worker. I work 12 hour shifts and sadly, my workplace does not provide much in the way of healthy foods. Most foods are soaked in oil, not fresh and certainly not too appetising at times. Unfortunately, this means I need to be well prepared and take the majority of my meals with me to work.

This is not a cheap option, and I am still looking for ways to be healthy, prepared and able to do this on a budget.

Basically I need to have a portion of protein for every meal and a portion of green vegies or salad to go with it. As this sounds boring for every meal over 12 -14 hours, I also need to find other options. I plan to include a Protein Shake, some nuts (usually almonds) as a snack (especially when the sweets and junk food appear) perhaps some Cottage Cheese and Fruit.

As you can imagine, preparation takes time, I also need to make time to have this all ready to go each morning/evening before work. This sounds like a big commitment (and it is) but I am trying to make my health a priority.

I am also attempting to include some organic products into my diet as well. Organic is, of course healthier for us but also tastes so much better too!

If you have any hints or ideas to help me out, feel free to comment!

:)

March Challenge - Adding Protein

I understand the fundamentals of adding protein to my diet, so my challenge for March is to include Protein with EVERY meal.

As I am a shift worker and I am now in the habit of eating 5 - 6 meals per day, so having Protein with each meal, this is most definitely, a challenge.

In the past I would supplement my diet with Protein Bars and Protein Shakes, and I know that it is always better to include REAL lean animal protein, whether it be:

- Chicken Breast
- Eggs/Egg Whites
- Cottage Cheese
- White Fish
- Salmon
- Lean Red Meat (not my choice, I am not a fan of red meat..... I was vegan for a while and I'm still trying to get my head around eating read meat! Plus I simply don't like the taste of it or the way it settles in my belly)

I also need to include some good fats:
- Almonds (a great snack when your work-mates are all eating cake, biscuits etc)
- Nut Spread -  just a teaspoon is great as it contains less Saturated Fats, (loads) less nasty Sugars and less Sodium than regular Peanut Butter.

We've all been conditioned to like more salts and sugars in our diets so when we actually try foods that contain less of each, they may not taste quite like we would expect. I say, give them a chance; if you know that are better for your health and well-being then you will also realise that they actually taste the way they are supposed to (like nuts taste like nuts, not salt; or like fruit tastes like fresh fruit not sugar!)

My biggest challenge so far is my breakfasts, I am attempting to have only Protein and Nuts for breakfast! This is tough as Breakfast is a real chore for me. I wake up at 5 am. I have ZERO appetite and to force myself to eat chicken and almonds? This is the hardest thing ever! But I am persevering. I must say though, I am not craving crap at 8 am like usual.

This has been an ongoing challenge for me for a long time, and I am trying to improve..... If anyone has any suggestions I would love to hear from you.

Necessary Lifestyle Changes

As you would know through my previous post I had myself assessed using BioSignature Modulation. Basically this involves taking Body Fat Measurements at 12 different sites of the body. Depending on the site, those with the highest readings are associated with certain Hormones.


BioSignature Modulation is a system based on scientific evidence that where people store their body fat is an indication of their hormonal profile. Basically, hormonal imbalances can cause fat to accumulate in certain areas of the body.


Therefor your body fat levels and corresponding hormonal imbalances can be effectively managed through a combination of diet, exercise, a targeted supplementation program, and lifestyle modifications .


My results showed I am carrying excessive amounts of Cortisol, Estrogen and Insulin.


Initially I took a Digestive Test to determine whether my digestion is working effectively. Basically what this means is that I could be eating all the right foods but if my digestion is not working correctly then my body is not absorbing the nutrients it requires. And guess what? My digestion sucks! I am not producing enough Hydrochloric Acid to metabolise my food.


I need to use only BPA free products (especially when storing foods in plastics) as they can leech nasty chemicals. Xenoestrogens are environmental Estrogens and they can end up entering your blood stream. Also, I MUST avoid using the microwave to reheat my food.


I am now drinking filtered water. I am also eating breakfast high in Protein eg chicken and nuts, aka The Cavewoman Diet!


Reducing Cortisol will be even harder. I need to stop stressing and get at least 7 hours uninterrupted sleep.


There will be some challenges involved in making these changes but I am determined to persevere.

BioSignature Modulation

I have recently discovered BioSignature Modulation and I have bitten the bullet (and saved up the necessary cash) and booked myself in for a consultation with Kat Eden.


BioSignature  was developed by world-renowned strength coach Charles Poliquin after noticing trends and correlations while working with athletes for nearly 30 years. BioSignature is a system based on scientific evidence that where people store their body fat is an indication of their hormonal profile.


I have been working shift work for 17 years now and even though I have kept moderately active the entire time (It has been a massive challenge working 12 hour shifts which includes night shifts). I have noticed gains in body fat in some areas and not others. Even when eating well and exercising I have a "jelly belly" that simply won't go away. According to BioSignature  this could be related to shift work, stress levels and bad sleeping habits. Sounds about right to me!


And of course those of you who REALLY know me, will know that I am the ultimate Stress Monkey! I don't sleep well, I haven't had a good nights sleep in about 20 years!


I have followed a sensible eating plan, no sugar, loads of fresh veggies, more protein etc... I've also followed intense and not so intense training regimes, I've seen personal trainers, (as I have said, I've been relatively active my entire life), I've seen dieticians, naturopaths and I've even done the 12 week Challenge. I lost about 8 kg but still had the belly fat. At the completion of the 12 Week Challenge I was physically and mentally exhausted, not to mention HUNGRY! But damn I LOOKED great! Looking into BioSignature  it says that Cortisol might be my problem.....


For example, the thickness of a person’s umbilical skin fold is a direct reflection of cortisol (the stress hormone) output. A midsection that is fat relative to the rest of the body (again, just think of those people you know with skinny arms and legs and pot bellies) is a sure fire indicator of stress. The bad news is that if stress is left unchecked your body shape will be the last thing on your mind – stress is a killer. The good news is that once a problem is identified, we can always do something about it. 


I am excited to find out my results, and a little apprehensive, what happens next? Do I give up my job? Heaven forbid! I love my job (most of the time) but I know it might probably kill me in the long run. I am all about work/life balance and I know that some changes will be necessary.


 :(

So after my first consultation, I discovered that I have elevated levels of Cortisol (surprise surprise) Estrogen and Insulin. Now that I have some results, I have a plan to improve those results. 

I will post the changes I need to make in my next Blog.

Cheers!

February - Cutting Out Sugar

My Challenge for the month of February is to reduce my Sugar intake. I know how Sugar can be bad for you health. And, it's time I took my health seriously!


Fact: Sugar tastes great and sweetened foods tend to make us overeat.


Fact: Simple Sugars can contribute to and aggravate numerous health problems; eg nervous disorders, diabetes, heart disease, gallstones, hypertension, and arthritis.


Fact: Sugar raises Insulin Levels. This inhibits the release of growth hormones, which in turn depresses the immune system. 


Fact: Sugar can contribute to weight gain and obesity. 


Fact: Sugar can contribute to hyperactivity, anxiety, depression, and the list goes on.


I have been concerned about the chance that I may end up with Type 2 Diabetes. My brother was diagnosed a few years ago. I eat well most of the time, but I find that shift work can really throw a spanner into any healthy eating plans I have. 


Thankfully I am not a massive sweets or dessert person. I do love chocolate so I will have to cut down or eliminate that :( Ignoring the sweets, lollies etc that others I work with constantly consume makes this a real challenge. I will say NO from now on!

January H2O - The Results Are In!

Well, it's finally the end of January and the end of January H2O. How did I go, you may ask?

Well, I passed with flying colours by not drinking Coffee for the entire month! As a result, I'm sleeping better and feel marginally less stressed.

I failed miserably in regards to Alcohol :( The first two weeks were good, but then the one day where we all agreed that an alcoholic drink was allowed, set me back for the rest of the month. A sneaky drink here, a sneaky drink there ........ Big Fat FAIL!

Today was my first Coffee in a month. I was SO looking forward to it this morning. That mouth watering Coffee aroma said "Good Morning" when my fella served up a wonderful cup of dark liquid to me. And you know what? I really didn't enjoy it as much as I thought! I was gob-smacked!

Don't get me wrong. I will still enjoy my Coffee but in much smaller amounts. No Coffee at work is now my rule.

Hmm, an Iced-Coffee right now would be lovely :)

My New Sandbag!

I had big plans to make my own Sandbag, but bit the bullet and bought one. I figured a bag manufactured especially for Weight Training would be a safer option.

My new Sandbag contains 2 x inner bags which can be filled with sand or whatever you want. Instead of sand (which can be very messy) I went to the local Supermarket and sussed out kitty litter, rice and bird seed. Kitty litter was the winner. I bought 2 x 5 kg bags for $4.99 each.

So I've divided the kitty litter into 1 kg bags, I used zip lock bags. I then taped these zip lock bags for added protection and inserted them into the inner bags. I can fit 3 kg into each bag, plus 2 x extra 1 kg bags, so 8 kg in total. I still have 2 x 1 kg bags I can add if need be.

I've been religiously following Zuzana's workouts on Bodyrock.tv for almost two years now and her workouts incorporating a Sandbag are damn brutal!

Sandbag exercises can include Clean and Press, Snatch, Push Press, Get Ups, Lunges, Deadlifts, Squats and Rows (And they are just some examples)

Today I performed 100 x Lunges with Kick on each leg with my Sandbag on my shoulder. Wow, my legs are going to KILL tomorrow!

I have to say that since I've started using my Sandbag, I've noticed a marked increase in my stamina, instead of doing the 8 -12 reps x 3 sets at the gym (Boring!!) I'm performing 50 - 100 reps and really sweating my arse off! I'm basically working out to failure and LOVING it! Yeah I hurt the next day, but it's a satisfying, good pain! I can see my Thighs and Hamstrings finally!

I haven't performed any upper body moves yet with my Sandbag but that is on my agenda.

:)

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January H2O - The Half Way Mark!

So where am I at with my January H2O Challenge? Not bad, Not bad!

Let me just say that my resolve is much stronger than I expected. Out of the 8 or so people involved, only 3 of us remain. The first one dropped out after 4 days! He couldn't handle the head-ouches he was getting from the lack of caffeine from his coffee and diet coke!

I honestly thought I would cave and have coffee within the first week, but 20 days in, I can walk past a coffee chop and smell that yummy coffee and not think about grabbing one. I had head-ouches after a few days, but not as severe as I expected.

Last week I attended the cricket (Australia vs England) with the group I am doing the challenge with. Needless to say, all the guys decided it was a boozing day. (It was generally agreed that the cricket was one day where we COULD have a drink) I know, I could have refused, but I did end up having a few drinks that day. And you know what? I felt sooo bad. I felt guilty, I also ended up with the worst head-ouch I've had in a while. The next 2 days were hugely difficult to get any kind of motivation.

But I am back on track and determined to make it to the end of January with nothing but H2O coursing through my veins (along with that necessary red stuff of course!)