Killing with Kindness

Tuesday 10^th December, 2013 – Killing with Kindness……

 I was having a conversation with a friend on the weekend about tattoos and that when I get back to my goal weight of 63kg I want a Phoenix tattoo to commemorate my achievement (you know, rising from the ashes and all that), which opened up the whole “but you’re not fat” topic.

 Now before anyone starts down this path, I know the figure on the scale is insignificant (well at the size I am it is because I’m holding a lot more fat, when I am leaner yes, physical size and measurements matter more than scale weight)……..

 Now, I love my friends (I’m sure they are probably reading this hoping I’m not talking about them) I truly love them and know that they are looking out for my best interest and simply loving and supporting me.

 But look, I know I’m not fat to look at so to speak. Well beauty is in the eye of the beholder so I firmly believe that some people out there may differ in opinion on this. But in general and to a certain extent, yes I agree with my friend, I’m not fat. Truthfully, in my eyes I’m bigger than I’m use to being and people are use to seeing. But yes, I’m not standing out from the crowd here.

 BUT I AM OVERWEIGHT !!! My body fat % is well over 30%, well over !! OK it’s closer to 40% but I don’t like admitting it. My visceral fat is a level 5/5 on the old composition scales. That is the highest level !!!. My bio age is 50 !!! 15 years older than me !!! My poor poor organs are choking on fat. CHOKING…..

 It is unhealthy !!! Right now I am unhealthy !!!! and saying “but you look fine as you are” is sweet, but also enabling and endorsing being unhealthy !!! You want me to be unhealthy ?????  I do need to get the weight off (in a healthy way of course or I’ll do even more damage). I cannot stay like this. I am opening myself up to many issues like heart disease and diabetes. Two sides of that compliment coin hey ???

 So please, next time you want to lay some love on someone who wants to lose some weight but is not (in your eyes) fat, think outside the box a little, there may just be more to the story than simply looks. Maybe just be encouraging and say something positive in a sense of “go you”, “can’t wait to see your reach your goals”….. It’s a lot better than starting the whole annoying defensive conversation of “Oh no you misunderstood, don’t get me wrong, I know I’m not fat but……….”

 And yes, some people really do just want to hear you say “you look fine as you are”, I get that. I’m just saying maybe give it some thought ?? Being overweight is more than looks. It kills people. Do you want to be an enabler of unhealthy habits ?? or do you want to be a part of something bigger and help someone move towards a lifestyle where they may just have a few more years added on to spend with their loved ones ??

Related articles

• Study: There’s no such thing as healthy obesity (thechart.blogs.cnn.com)
• Shocking News: New Study Finds Obese People Less Healthy (wonderfultips.wordpress.com)

Where I am right now………

Thursday December 5th, 2013 – What has AF meant for me ????

 It has meant and means my lifestyle needs changes, from small to large;

•  I was told I could no longer train in the way that I had for as long as I could remember. No more runs, wicked weight sessions, HIIT sessions, Super Saturday Sessions – nothing, except breathing exercises and 30min of either cleaning, gardening, walking or dancing around the house (which doc called “crazy dance”). All I was allowed to do was these to a point of “panting” plus a small list of stretches to do daily. MORTIFIED. So as soon as my on again off again training regime came to a stop (about 6 weeks ago) the weight piled on at a rate of about 1kg a week, I’m proud to say it’s down to about half that a week now, but we aren’t quite in a balanced state yet as the body is still storing and I’m not spending enough energy. Last week I started introducing some “proper” gym sessions. It wiped me out completely and I struggled. So that push last week made me crash again this week and it is tonight (so 3 missed days plus the weekend) that I’ve done what I consider to be nothing. I mean mowing lawns to me is a chore not an exercise. So it’s a fine line which I’m still working on. I’m doing much much better than some of the case studies I’ve read where people have suffered for up to 10 years. Screw that !!!!

• I had to give up all stimulants. Besides the obvious like pre-workouts and energy drinks I also am not to have coffee, black or even green tea, diet soft drinks or chocolate (it contains caffeine). That sucks and I’ll tell you the first week I though I was going to die. I’m much better now but still have chai tea and decaf coffee. Decaf coffee is actually still just as bad as coffee so I have it as a treat. This website explains the pros and cons of decaf nicely >>>http://teeccino.com/building_optimal_health/39183/Decaf-Coffee-And-Health.html
• No alcohol – OK so this one I’m struggling to behave with as it is the season to be merry and I’ve been rather social. I pay for it dearly and if I have a big Saturday then Sunday I’m a couch spud sipping water.
• No foods that could potentially cause allergic reactions no matter how minor eg dairy, gluten and wheat. I’ve not had any intolerances to foods but assure you that I do feel better cutting these out. I’m not extreme about it, but I avoid it if I can without causing a scene.
• I salt my water and food. The body needs salt. Gone are the days (I think it was the 90’s) that salt was the worst thing in the world and will cause massive heart problems. The body needs it, it helps keep fluids in the right concentration, reduces adrenalin spikes, aids blood sugar balance and sleep (well supposedly if you suck some salt before bed it helps you sleep, not proven with me), plus I drink a lot of water and drain my body of it. There is a risk to those with high blood pressure of course, but in general it’s actually good for you. I go for Himalayan Rock Salt as it has trace minerals that help my recovery over processed table salt. Check out this website for 12 reason why salt is beneficial to your body >>>>>>http://empoweredsustenance.com/salt-is-good-for-you/
• I eat a very caveman like diet as much as possible. If it hasn’t grown or once had a face (had to borrow that from a friend, love it) I don’t eat it. I am not over zealous about this and don’t freak out when I go out to dinner or lunch with friends, but stick to this plan at all opportunities. I feel a lot more balanced and with less mood swings doing this but I’m still gaining weight which is rather irritating.
• I blend green juices every day and have a minimum of 2 a day as my snacks (with my portion of protein and carbs). It’s a very convenient way to get the minerals and benefits of specific veggies that support adrenal glands and general well being without sitting down to a salad. I add in some “Raw Greenz” to help alkalize the body too. PS regarding Raw Greenz link, This company does some really great scrumptious foods that are gluten, wheat and everything free, be warned not the get the choc granola as you’ll eat a whole bag in the blink of an eye as it is seriously the yummiest thing I’ve come across !!!!
• I take a lot of supplement vitamins and minerals to support areas that will be lacking due to poor adrenal performance or simply they aid better body function and overall well being which in turn will take pressure of my adrenals trying to balance my body.
• I meditate up to 5 times a day. It lowers the heart rate (lowering the flight or fight response (sympathetic nerve system)) and helps stimulate the parasympathetic nerve system helping get to a rested state. It’s worked wonders. I thought it was all a load of crap. But seriously, it has brought so many benefits into my life that even when I’ve completely recovered I will always make time to slow down and really feel what’s going on inside and rest my mind. I love an app called “Buddhify”. Can be used at home, travelling and even at the gym. 10 minutes a day would help EVERYONE !!!!!

Fun ride ! I certainly feel a hell of a lot better over these past  weeks instilling these actions, tips and tasks into my lifestyle and understand it’s not going to be a quick fix transformation back into the energy ball I was but I have learnt (very painfully) to look at this as my latest challenge, and probably my most important. It hasn’t been easy but it has breathed new life into me and I want to help others and am now determined to get my qualifications to legally help others J . The immediate future is a challenge but jeez it looks bright !!!

Related articles

• Groundbreaking Info about: Salt, Sugar, Water, Vitamins & Minerals. Read here… (kangenwaterelite.wordpress.com)
• Coffee… Is it Good or Evil? (shadesoffitness.wordpress.com)

I’m back…..

Monday 2nd December 2013

So it’s been a very long time since my last post. Well……. After continual stop starts, awesome weeks then crashing weeks, I saw my Dr a few times to find out why I wasn’t able to maintain what seemed so easy to me over the last few years. Full time job, lots of exercise, healthy and nutritious food, no cravings or binges, lots of energy and just a normal energetic person…….. why couldn’t I keep doing this, why have I changed, what was wrong with me !!!!!!!

Turns out, I burned myself out. Yeah I was a bit “are you for real?, that really happens?” myself…… But turns out that I overworked my poor adrenal glands which, turns out, are rather important for a hell of a lot of basic human functions. I will get into the nitty gritty of it all over time as I don’t want to overload on the first day back J

So basically it all boils down to some simple things a) no hard core training allowed b) very specific nutrition c) no cure, no pill, no potion fixes it, it’s all lifestyle choices and being in tune with myself and what my body is doing. It’s quite interesting now that I actually realise when my adrenalin is absolutely pumping for absolutely no reason. Like simply lying in bed to go to sleep and whoah off we go with the flight for fight mode and I have to get up and try to calm down. Fun times. Hard to believe I use to just lay there thinking “why can’t I sleep, why am I so awake, why am I so worked up?”

So it’s all about recovery for me right now. I have to suck up the fact that I cannot focus on getting my bikini body back just yet, I have to focus on getting my body back to simple and basic health so we can play on an even playing field, then maybe I can start thinking about getting back into my favourite shape.

So come along for a fun ride of recovery if you wish as adrenal fatigue syndrome is actually quite prevalent in our society. It comes in all forms and sizes and can happen to anyone. So if you feel like you want to start feeling generally better, or have similar symptoms that I will share with you then I will be sharing it all – my tips, triumphs and well, hopefully, only a couple of setbacks, with you. Don’t ignore warning signs as the longer you fatigue yourself the harder it is to come back and let me tell you. This sucks !!!!

Early Mornings….. maybe

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

Related articles

• Becoming A Morning Person – IT WORKS (flyingfitforever.com)

Mythbusting Kez Style !!!

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/

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

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.

Love My Gyms !!

Thursday 29th August, 2013 (Day 18)

I have to say I freaking love my gyms. I am so lucky to be surrounded by such wonderful, friendly, supportive and amazing people.

My morning and ad hoc workouts are smashed out at Snap Casuarina, which is 24hr and usually I’m in and out of there when it’s very quiet and all the machines are mine mine mine !!!!! They are fitted out with awesome equipment that’s well maintained. Love it and love seeing the same people in there at 5am reaching their goals too !! When I have gone in when it is staffed, the staff are simply lovely and even organise little challenges for us all like a 1000m rowing challenges or planking challenges just to keep us on our toes. Love it !!

My afternoon wicked weight sessions are heaved at Fernwood Club Millner and I have to say the foxy ladies that work there are the most wonderful women I’ve ever come across in my life. Always supportive and attentive and some days just their smiling greetings makes the up coming gruelling workout seem lighter 🙂 AND before the stigma that girls only gyms only have little 1kg pink weights this Fernwood not only has nice heavy weights (well 20kg dumbells are heavy enough for me) they even have a squat rack so don’t judge a gym by it’s pretty cover 🙂

I certainly could not achieve anything fitness related without this amazing support system and being surrounded by like minded people. And that’s just the gyms !! not including my amazing friends whom are like minded !!!

Finding a gym that really works for you is (to me) paramount for success. If you don’t like your gym, you won’t want to be there and then the excuses will start creeping in so you don’t have to go and that will set back those goals. Not something anyone wants.

Illness

Thursday 22nd August, 2013 (Day 11)

So this week I’ve had the sorrow of being sick. No idea what’s wrong with me but I’m a puppet with it’s strings cut. At least I’m back at work…. Hurrah…..

Now my opinion on exercising and illness. Basically just be smart. If you truly cannot move and are struggling with day to day tasks, do not train. It’s really not worth it. If it’s a simple cold or sniffles and just feeling a “little off” then train. It’s likely it’ll make you feel better.

As for myself right now. My body is telling me “no”. I actually got up early to train this morning and got dressed and after having a drink felt so awful that I knew I should not train. So although I know I’m going backwards in my goals right now as I’m not training and my nutrition is whatever I can simply eat without prep (remind me to post about filling your freezer with “take away” meals), I know I can simply get back into it when I feel better. I forgot to weigh in yesterday and today and think it’s actually my subconscious saving me from not only feeling pretty crummy but also being devastated that all my amazing work last week is undone. Sad panda. One week set back. Crap.

BUT at the end of the day remember illness (gods willing) will be short term. Healthy and fit lifestyle, forever more :).

I’m also using this time to work on my goals and my “mental gym work” so at least it’s not a total waste of sick bed time.

Information Overload

Tuesday 13th August, 2013 (Day 2)

Ever noticed just how much information is out there for weight loss, fitness, healthy lifestyle even for the definition of “clean eating” ????

Here’s my thoughts – DO WHAT WORKS FOR YOU !!! Just be smart about it. I was witness to an interesting debate about the old rice cracker or rice thin. That puffed round thing that breaks if you spread PB straight from the fridge onto it !!.

A lot of people weighed in on this discussion with most saying the it is indeed a healthy alternative to say, a bag of chips or a chocolate bar, and others were completely of the mind that it is the absolute worse idea for a snack ever.

Me – I say do what you want to suit your lifestyle and goals… if a snack of a rice cracker with a smear of PB or some turkey and sprouts on it stops you from having a high fat etc bag of chips then go nuts !!!

Every single person has their opinion about it all. How many calories to eat, how much training to do, when to train, when to eat, to supplement or not to supplement, fruit or no fruit, zero sugar, diet soft drinks.

Do what works for you. And when I say what works for you I don’t mean people saying “yup I’m cool eating 2000 calories a day as 1200/1500 is too low for me. 2000 works better for me” and you gain weight and the opposite is actually your goal….. I know you’re out there…. I’ll be clear, do what works for you that is conducive to your goal…

I work very well on 1200 cal of highly nutritious and tasty food. People say it’s too low all the time. I run like a well oiled machine and I lose the weight I want to lose, and if I’m hungry I’ll up it. It’s not for everyone but it’s what works for me.

So when you need information believe nothing of what you hear and half of what you read…. OR simply try it out if you don’t know, or hit the forums. People are more than willing to share their stories !!!!