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!