Early Mornings….. maybe

early mornings

Thursday 19th September 2013 (Day 46)

Today I set the alarm to get up early and get my workout done before work….. then promptly reset it and went back to sleep after 40min of telling myself to get up, which left about 20min extra sleep before I actually had to get up for work…… grrooooaaaannnnnnn

I have no idea why I’m so determined to get back to training first thing in the morning before the sun comes up, the birds wake and the bats go to bed. I know there are many benefits like;

  • It builds consistency
  • You generally don’t have to wait for machines or weights
  • It helps increase your metabolism
  • You feel more energized for the day
  • It increases self discipline
  • It clears your mind for the day and increases focus
  • Burns more fat as you have no “food energy” to burn before your fat stores
  • It can help regulate your appetite
  • Regulation of your circadian rhythms (click here for more info)
  • Daily life is less likely to get in the way eg working back late
  • You seriously have less excuses, or none !
  • I’ve been told you sleep better as well…..

BUT, even with all these amazing benefits I think the main reason I want to train early mornings again is I just want to go back to the way I use to be. Bouncing out of bed, sipping a coffee on the way to the gym to pump out some tunes to an awesome workout then do an internal self high five for being awesome and cooking up a fantastic breakfast to fuel the rest of the day.

Geez it sounds awesome writing it like that !!!!

So, even though I’m finding anytime between 4am – 6am a ridiculous time to train I’m going to do it. I’m so bloody doggedly determined to get back into that early morning rhythm and feeling fantastic. Watch this space.

Quick update – 21 days of healthy habits going rather well. I had some wine Friday night, but it wasn’t excessive and within my rules. OK on date night I could have ordered something much better than chicken and chips (which was awesome) but believe me, although I enjoyed eating it I felt so very sick after and the next day I felt like I’d gained a good 15kg from that one meal so I’m not doing that again. I’m definitely finding being healthy so much easier without all my added pressure of being at certain weights, measurements, km’s etc in short time frames. I feel like this is turning into a lifestyle (which is what I want) instead of yet another transformation. More on my changes from transforming to transforming a lifestyle another day.

References

http://au.askmen.com/top_10/fitness_top_ten/10_fitness_list.html

http://www.bodybuilding.com/fun/mielke25.htm

http://www.boxingscene.com/exercise/1312.php

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Mythbusting Kez Style !!!

myth bust
Friday 13th September, 2013 (Day 33 ??? keep losing where I’m up to)
Well being Friday the 13th had be thinking about myths and urban legends so I thought I’d have a look at this closer. There are soooo  many fitness myths that we’ve all heard that it’s seriously laughable. These are my top 10.
1)  I’m a girl, I don’t want to do weights because I’ll look like Arnie – You won’t, end of story, you do not have the same amount of testosterone rolling around in your body like men (who have between 10-30% more). If you start looking like Arnie, call me, I want to know how you did it !!!
2)  Carbs are bad Your body needs carbs to function, they are your primary source of energy…. But this does not include an entire loaf of garlic bread with a giant side of pasta an hour before you’re going to bed :(, simple carbs aren’t a very good choice here. Good complex carbs (oats, grains, nuts) of low GI take longer for the body to break down and give you a more even release of energy over a longer period of time (and keep you fuller longer). Unlike simple carbs like sugar, pasta, refined white bread and rice, they do not make your insulin levels take a giant spike and then a giant fall making you want more more more !!!
3)  Spot reducing (like doing lower body weights only to reduce the booty) – Think about it. No matter what you do your body will do it’s own thing and take fat from where ever it feels to convert it to energy to support your exercise, no matter what exercise…running, weights, step, pump, walking, squats etc etc doesn’t matter, body needs energy, it will burn what it needs.
4)  I weighed a kilo more this week, it must be muscle !!! – Well this does certainly change per person as a lot of factors like genetics, type of training, diet, gender and age have a play in this. Some people can notice gains quite quickly, others a lot longer, but generally it takes a relatively long time to build significant muscle like a kilo and it takes proper muscle building training and nutrition as well to facilitate major gains in a short period. With targeted exercise you could generally expect to see some changes in a 6-8 week period again depending on your body type. One website I visited (aworkoutroutine.com) has written an average up (the person writing the article that I read had 10+ years first hand experience (and observations) and has spoken with trainers/coaches) and they published the following guide for an average expectation of how quick you could gain muscle (and in my personal experience I think it’s about right, well for my personal story any way).

Average Natural MAN: between 113grams – 226grams of muscle per week (or about 450gms –     900gms of muscle gained per month).
Average Natural WOMAN: between 54grams – 113grams of muscle per week (or about 226grams –  450grams of muscle gained per month).

5)  Fresh Fruit/Veg is better than frozen – With shipping and storage, fresh fruit can often sit around for as long as two weeks before it hits your supermarket. In contrast, frozen fruit is often picked and frozen at the peak of freshness.
6)  I want abs so I’ll do heaps of crunches – Good ole crunches (or any other forms of ab exercises) will in fact help you build mean muscly abs….. but you will not actually see them if you aren’t lean enough. I know when I first started weights I could literally feel how hard my abs were, but they were well hidden under fat and it was only after I started to lean up that I could actually see them and the leaning up had nothing to do with doing ab exercises in particular, it was my overall nutrition and varied training.
7)  I need to take supplements to get into shape – As the name implies, they are to supplement your nutrition. To pick you up in areas that may be lacking, like protein for bodybuilders as an example when they need to up their intake, or you may not be able to eat fish and can’t get enough Omega-3’s from other avenues…. But you do not need to just have shakes, pills and powders because you are now getting into shape…. They have their place to help you and you should seek advice on what would be best for you or beneficial to you.
8)  I ate crap food, but it’s ok I’ll train longer – One of my favourite sayings, ‘you can’t out-train bad nutrition”. It’s not just the energy in and energy out, all the ingredients can have their part to play, for example the fact that sugar is the ultimate enemy for stopping weight/fat loss. Your body will burn that sugar BEFORE anything else. So dig into your chocolate, and then the first hour or so of training (the more you’ve had obviously the longer you have to train) is WASTED burning off that sugar instead of your stored fat….
9)  I need to basically live on lettuce leaves and starve to lose weight – The idea is a balanced, healthy and proportionate nutrition plan. You do not have to starve or be a rabbit. The reason most educated people reach for the salad bag when they are serious about losing weight and starting a healthy lifestyle is that you can have an entire bag of mixed veggies or salad leaves which will have more nutritional bang for your energy (calorie/kilojoules) buck than say a quarter of a mars bar. Your tummy will be fuller longer from the fibre…. Geez there are so many reasons for reaching for some greens when you want to lead a more healthy lifestyle and starving is not one of them. Yes you do need to lower your energy input to lose weight, but this shouldn’t mean that you have air for snacks instead of good wholesome food. Basically you can fit a bucket load of healthy choice food on your plate for the same calories as a small amount crap food.

10)  I have to do cardio to lose weight – ALL EXERCISE WILL HELP YOU LOSE WEIGHT, energy in, energy out. Nutrition has a large part to play in your weight loss journey. Simples.

WOW – thinking of 10 was actually harder than I thought, but there are quite a few myths about and all you need to do is listen. We believe so many untruths because a) they are told and say them ourselves time and time again without even checking if it’s true and b) they suit us and make us feel better about ourselves, eg gaining a kilo in a week and telling yourself it’s just muscle is far more acceptable mentally than truthfully looking at your nutrition and exercise or even other reasons like “that time of the month” or water retention etc.   Well I’m all typed out after all that, so stay healthy.

References
http://www.fitnessmagazine.com/workout/tips/strategy/top-10-fitness-myths/
http://www.gymjunkies.com/fitness-myths/
http://well.wvu.edu/articles/10_dieting_myths
http://howtobuildmuscleask.com/how-long-does-it-take-to-build-muscle/
www.livestrong.com/…/213868-how-long-does-it-take-to-gain-lean-muscle-mass/
www.musclebuildingdaily.com/muscle/how-long-does-it-take-to-build-muscle.php
http://www.aworkoutroutine.com/how-much-muscle-can-you-gain/

It’s How You View It !!

this-feeling-sucks

Thursday 12th September, 2013 (Day 32)

Well I was going to post this yesterday but that post by Reembody was just too good not to repost as it’s exactly how I feel about fitsperation pictures right now. If you missed it go back to my post yesterday and take the time to read through. Especially if you’re struggling to reach that “ultimate visual goal”.

NOW speaking of goals, now that I’ve changed my focus to keeping it basic and just making it through 21 days of good habits (yay day 4 and feeling fine…. well except for the silly cold someone shared with me), it’s really made me realise how much negativity I’d injected into my goals.

For example my first month goal was to reach 66kg, under 30% body fat, run 4km and fit a size 12. WHY ?? because a) I feel uncomfortable in my clothes b) I feel unattractive) c) The tropical heat sucks at this size d) I need to buy a new wardrobe and don’t want to have to go up a size…… basically my picture today says it all….

All negative……..

Now getting back to basics my views have changed 360 degrees. I want (not need) that’s right, I want to train and eat healthy because a) I feel “cleaner” b) I feel happier c) My skin is clearer d) My eyes are brighter e) I laugh more f) I have more energy g) I have a brighter outlook on life in general and problems really aren’t that bad.

All positive 🙂

Sometimes just changing the perspective and focussing on the good changes over the poorly constructed “reasons” to reach a goal can make the world of difference.

Also I just want to add I’m pretty freaking happy with myself as I felt so lousy with this cold last night that there was truly no way I was going to be able to run hill sprints and breathe at the same time and instead of just throwing in the towel and telling myself “I need rest for my cold” I did a yoga session instead and although having my head down (why do they use downward dog so much ????) and feeling my cold pulse against my forehead was zero fun, it felt great to still do something when I previously would have accepted an excuse and done nothing. Love the small wins !!!.

Reblog from Reembody – The 6 Most Shockingly Irresponsible “Fitspiration” Photos

This post is just far too good not to share. I agree 100% !!!

Reembody

The Reembody blog, up to this point, has been a thoughtful exploration of human movement, a subject about which I am extremely passionate.

Today, however, I’m mad and I’m going to tell you why.

I have been planning a blog post for a while on fitness misinformation, and it was originally going to be the same kind of thoughtful deconstruction found in my other installments. But then I read this and it was one of the most beautiful things I’ve ever found in my newsfeed: so beautiful, in fact, that the rest of the health and fitness propaganda floating around Facebook like turds in a pool started to really, really piss me off.

So thoughtful deconstruction has been postponed for another day. Instead, we’re going to take a good look at a few of those turds and get pissed off together because, when someone preys upon your insecurities in an effort…

View original post 1,993 more words

That was fun !!!!!

funny-picture-todays-to-do-eat-workout-be-awesome

Tuesday 10th September, 2013 (Day 30)

Well I had a ball doing yesterday’s workout. Changing that focus seems to have lifted the black veil a bit and I actually enjoyed training. It wasn’t telling myself to “push harder”, “burn more”, “you use to do better”, “lift more”…. it was simply enjoyable. Well, as enjoyable as hill intervals, sprints and 1km rowing time trials can be lol…. I felt fantastic after. The endorphins were racing and I was actually happy and lighter leaving the gym.

So day 1 of 21 days of healthy habits was a knockout 🙂 And dare I say it and jinx myself, day 2 is looking pretty darn good too. So good I’m not actually wanting to weigh in tomorrow. I don’t want to have a number on a stupid scale ruin my current mentality….. see how I feel I guess.

21 Days

21 days

Monday 9th September, 2013 (Day 29)

 So it has been said that it takes 21 days to break/change/create a habit so my goal is to make it through the next 21 days with no eating issues and no skipped training sessions. Having a chat with a loved one on the weekend made me realise that I’m letting my goals swamp me and actually gain more focus from me than they deserve in the sense that they are everything I think about every single minute and I’m pressuring myself to reach them in the shortest time frame available instead of being reasonable with myself. Complete and utter stupid behaviour that cannot be maintained !!!

 My ultimate goal is getting back to 60kg which right now seems so so very far out of reach it hurts my soul. I know I can get there as I’ve been at that weight (well around it anyway)  for a few years. But being over 70kg and looking at that goal, holy crap it’s a long way away. So it’s time to really break it down and not just the weight. I’ve already made smaller (more attainable??) goals like be 66kg in the first 4 weeks etcetera and so on, but seriously, even that seems just ridiculous right now.

 So I’ve had a shift of focus to simply getting it right. If I can get my nutrition and training correct then the rest will fall into place right ??? SO for my first goal I’m going to make it through 21 days of good habits J . I’m actually feeling pretty good about this as it feels more like a positive goal whereas I’m finding a weight goal quite negative, pressuring and depressing. Don’t get me wrong I’ll still be weighing in and watching the numbers but I need to stop letting it control me. Just getting back to basics I guess. One day at a time. Still frustrating how I’m having to bring out these basic principles to get me back on track when I use to be so gung ho with my active lifestyle and normal in regards to eating. So frustrating.

RoboKez

robokez

 

Thursday 5th September, 2013, (Day 25…. I think)

Completely in robot mode today and trying to take the emotion out of everything. Seems to be working so far as I haven’t eaten anything that is not on my plan. Excellent.

NOW to just accomplish my workout which, of course, isn’t just an easy “do it on the way home” task like most days. Nooooooo now it’s a “do it later because the dog has his vet appointment”. So goal is to NOT listen to my excuses of “it’s too late”, “I need to cook dinner” blah blah blah and get it done.

THEN make sure I cook my nice, tasty, nutritious and healthy meal and not say “it’s too late, I’ll just have”…… This is so frustrating as this is beginner stuff !!!! Grrraaaaaaaaaarrrrrrr  !!!!

Must replace these excuses and bad habits with empowering thoughts and good habits !!!

One day at a time, one day at a time……..