Saturday, July 13, 2013
Hi Everyone! been a while, I mostly had an issue with the computer not letting me use the spark page that kept me away actually, (I think they updated the whole website's flash and I could never find how to update it till today)
I have had an addition to the family, Bounce! she's 3 months old today actually, Happy birthday little girl!!
Unfortunately still not toilet trained, but I'm learning.. On August the 5th she will have had all her shots and be allowed to run free on the streets, meaning I could get back into running :)
(Last year I had hip osteopath therapy after a running injury and that kept me out of exercise for 3 months).
Umm... My weight is STILL the same, actually, I've found I lost more weight without Spark, than I did while on the website (for a year).. but... I think I can swap from calorie counting, to vegetable counting :) and still use Spark that way :)
here we are at the local beach hehe, we have been quite a few times, she's still afraid of waves, aww..
She's quite bright and energetic, wants to play play play, and I (try to) make puzzles for her to keep her mind busy. Her favourite thing in the world is a) a juicy bone b) the sandpit I made for her and c) when i hide a juicy bone for her IN the sandpit :)
I started seeing a Nautropath, and she convinced me strongly to get more protein in my diet.
So I used meat in the intermin until I figured out how to do it vegany, but, I have now, I am going to make "Grawnonla" this week from "gorilla food" book i bought, and I can slow cook beans.. she said to change the water 8 times while soaking and it removes any "farting/gas" effect after u eat it :)
She also has me on some herbs to "manage" Pcos (secretly that means cure). Will take a while tho. So nothing to report there...
A friend told me about the HCG diet, that helps remove adominal fat, which has gotten even worse this year.. sigh.
But yeah I really want to get onto an Akaline diet.....
So I'm going to incorporate more raw vegan stuff.. I guess I can't do a big new diet, I just gotta take it day by day, switch each thing out one at a time..
Well it's 5am, I might hop back into bed, See if Bounce will settle (and take her to bed with me)... and not do her lick attack :D
Her most recent photo, this week, We drove down south for my Grandmothers Funeral, and here is Bounce, on what we New Zealanders, consider a natural wonder, the Moeraki Boulders, (perfect circle shapes) :) Not the best photo to illustrate that, but it was tricky conditions to take one, she didn't want to sit on the rock cos the waves were coming up around it.
And since this is a Bounce special post, I'll post a photo from the first day I got her, when she was 7 wks old.
This photo is titled
"Teddy Bear Stare"
Monday, February 04, 2013
I am so excited, because this is the first month in which I have tracked nearly every day. (The addition of the Spark People App has helped hugely). And because I did that, I was able to retrieve some useful data today when I typed up an excel spreadsheet.
ē I lose weight at 50% of the speed projected here on Spark.
Which is wonderful to know, because that now gives me the power to play around with the numbers and the calories. You may or may not know, if you subtract 3500 Calories from what you eat over the week you will lose a pound, and 7700 for a kg, I am currently (for January) on -2395. A week and with exercise included, -5743 Which should mean a drop in 3kgs (or 6.6 pounds) but for me it was 1.5kgs.. which actually, Iím thrilled about haha. I am only aiming for a kg a week
However I was not satisfied the macronutrients (Carbs, Protein and Fat) Ratios were accurate on Spark, so I looked in my AWESOME book called ďDownsize MeĒ and it had macronutrient breakdowns for each body type, into loss, maintain and gain.. I am an endomorph. Probably most of us are.. And to lose weight we are to be at 40% carbs, 40% protein and 20% fat. To maintain itís 45%/35%/20% to gain weight 55%/25%/20% so as you can see, itís the carbs that are the trick to weight loss/gain depending If you keep fat low.
So itís easy enough to divide daily calories into these percentages, but then to get the grams? You divide the Carbs by 4 as there are 4 calories per gram, same for the Protein, but Fat is 9 Calories, so divide by 9. I put on some ranges like they have for the Calories (+100 and -250) And bang Iíve got my new ratio and calorie requirements, and itís adjusted to my 40/40/20 that I need.
I had to drop 20 kgs off my goal weight to get the calorie counter on Spark to reflect what I want, but yeah Iím really delighted with it now.
Iíve ended up with 1782 Calories (which was my average for last month, yay), 178g Carbs, 178g Protein and 39g Fat.
One day my metabolism will speed up and I could probably eat more calories, especially as I do a lot of exercise. But that day is not here yet.
ē Another thing I learnt from the downsize me book, Endormorph bodies take 3-4 weeks to react to changes in diet. So be patient, and more importantly.. If you are going to eat a refined carb (flour or sugar) ALWAYS have protein with it. As this prevents such a huge insulin spike.
Today I had a square of chocolate and some walnuts, (7 to be precise) lol, total 260 Calories, woah.. but hey, itís hours later now and Iím not craving sugar or having a crash so woohooo!!! I cracked that nut. Hahah.
Okay, So all the calories are sewn upÖ
My meals have come along a huge distance.. Yesterday I made a mango infused Carrot and Chicken salad. Kelvin said it was restaurant quality.. It was indeed very nice.. I wish I could eat it again hehe. I also made my own mini cheesecakes for a whopping 900 calories! Iím sticking with the theory of one free meal / treat on the weekendÖ But I didnít want to go THAT high.. fortunately I found a recipe on spark today for a 120 Cal Cheesecake: Looks hardly different to mine, must be the serving size that makes it different. Still.. YUMMO!
I have recently been reading ďThis is why youíre fat (and how to get thin forever) ď Ė Jackie Warner, and it has EXCELLENT information on the hormones involved in weight loss and gain and.. anyway.. She also says its important to have a treat meal Ö or rather.. she suggested on per each weekend day and then Monday to Friday you eat like you planned. A treat to her is a box of lollies at a movie.. not a whole bag of cookies like I see it tho, hahaha.
I also learnt, our bodies can only EAT a whole bag of cookies, because the fibre has been stripped away. Food in nature isnít designed that way, a fruit for example, comes with all the minerals you need to digest it.. But sugar, doesnít.. so your body has to rob it from other reserves in your body.. hence the blood sugar spike and cravings. My poor sugar laden body.
Today I bought 0% sugar 0% fat yogurt.. I expected it to taste AWFUL and my whole purpose was to naturally sweeten it. (It did, by the way) I put berries in it.. cinnamon.. stevia and a bit of agave nectar (0% sugar) to bring it up a bit.. and itís REALLY good now. I feel very proud of it
Sugar free, Fat free yogurt, which is as good as, and better for you than the fruit yogurt that kelvin eats, right next to it. Hehe
Ok so I have covered Calories, Food, What else?
Exercise.. and Measurements..
As you may already know I joined the Gym, on the 4th of Jan. (First day it opened) I did a circuit with Kelvin that first week and I was highly put off by the other people there. I am used to there being about 8 people in there.. maybe 6. That day there was 60+ The gym instructor called them the ďnew resolutionersĒ and I was REALLY bothered by a elderly man who was using his momentum only to do the weights machines. (which are on pully machines of course) For some reason.. I imagined that this is how I looked. Yes I know resistance and slow and steady is how you build the muscles.. . Perhaps I was too self conscious that week.
I have been looking and looking and looking for ANYONE overweight as me at the gym (as of today I am 101.5kg / 223 lb)
I donít know why I needed it so badly.. I just didnít want to be the only big girl at the gym. I think last week I finally met not one but 7 or so girls bigger than me in an evening class of Aquafit. Phew heh.
Took a month to find them tho! This month I have tried Yoga, LOVE IT, (but I prefer it with the blonde instructor so I must find her again) , Pump, that had my body sore for three days! OMGawd! Lol, awesome tho!, XBall, LOVE IT, (itís just swiss ball exercises), Zumba was cardio-hell, and I actually injured my ribs from jumping around (the underwire in my bra colliding with ribs I suppose). I need a much less intense instructor.. or smaller boobs!, oh and Aquazumba.. which was silly
I have still yet to try Step Athletic, Gymstick and Xfit and Bat, Xtreme and Circuit, were told to me by a VERY fit girl, that they were very intense.. (which to me means stay away). Been looking around at other gyms in the city to see what they do, I found a Step Basics, (to be done before Step A).
Pioneer ( My Local)
Jellie (Quite far away)
they have Kick fit, which I know Kelvin would love!! Must get to a class some time :D (Doesnít appear to be on the time table).. They also have Aquadeep (aqua jogging to music.. neato
Other than the Gym I am still doing Jillian Michaelís Body Revolution. I love it.. but I think itís really not realistic to be able to do it 90 days straight.. I think once a week is way more reasonable hehe. That being said.. I LOVE HER WORK OUTS. I especially love that you need virtually no equipment, I use a stretch band, two dumbbells, 2kg and 3kg thatís it!
I love Jillian SO SO SO much, ever since Ifound out she only uses fitness as a tool to teach one they can control their life, destiny and dreams, I recently found out she wrote a book called unlimited to teach us how.., which takes 3 weeks to get all the way across the world to my little house hehe.. So Iím waiting butÖ.. I found a video today of what inspired her:
Tell me what you think of this below okay??
And finally MEASUREMENTS
Wheee.. well looking over the last 8 months, Iíve noticed.. the least ďVolatileĒ measurement of the 9 I take is the waist, or the area just under the bust. I think this is the most accurate measurement. And I lost a riveting ONE centimeter off it this month hehe.. yay! A bit off thighs and calves again.. and biceps are a tiny bit up in size.. not sure whyÖ I am lifting weightsÖ Not sure. Another friend of mine said to me.. Slow and Steady, Thins the waist - Great quote huh! I love it. The more interesting thing is the changes since I began! I must have had really .. big.. thighsÖ. Were 74 cms (/2.5 = inches) and are now 66 3 cms off the busy.. 4.5 cms off the belly.. Well anyway.. maybe itís not HUGE changesÖ itís only 4kgs. I never imagined when I started on Spark that a 5kg trophy would be over 6 months away.. lol.. they are REALLY hard to getÖ much harder than a 5lb lol. But going back to the start of this year.. I started at 104kg.. /229 and am now 101.5/223 So thatís 5.7 lb this month :D
Thatís amazingÖ. Like reallyÖ Going to the gym has made a huge difference on my ability to lose weight actually, I typically go to a couple classes in a row, and throw swimming in as well (although I canít swim so donít get excited by that) the reason being. I ALWAYS have to take a day off in between from sheer exhaustion and muscle fatigue, so I go when I can hehe.
I have found injury a little frustrating. I had to take 3 or 4 days off for Zumba. Pump and banging my knee on the steel ladder in the pool. But itís nothing like I had last year.
I have even ran around the block a couple times this month.. but truthfully, Iím still afraid of it coming back.. (Bursitis in the hip).
So next month I plan to focus on keeping the carbs a bit lower, and trying to get my macro nutrients right :) And just keep doing everything else Iím already doing Gym, just a couple times a week.. more if I feel like it :) !! (Positive positive!) Iím doing so well now.. and my skin looks amazing.. and I have a confidence, sense of pride and a productive nature now :)
Which just between you and me.. Is REALLY why Iím doing all this :D
So tell me, what did you think of Jillians Video?
Tuesday, January 29, 2013
Good morning! First of all I'd like to say, Do you have any idea how awesome I am?? I am SO resourceful. Before I joined the Gym, I had found 15 or so classes I could attend, most of them FREE - here in Christchurch and I know if I can't afford the Gym next year, I'll still have every chance to succeed. And! I did something very cool today! I found a WICKED article on how to change ourselves. It's the best I've ever read on it.
I'm gonna paraphrase it but I recommend reading the whole thing. especially the part about Making change Positive.. here is the link
(It's two pages)
How to change:
1) Divide and Conquer! Dividing each part up increases the probability of success.
For example lets say the goal is to start cooking healthy meals.
You'd need a food shop day, meal planning , mass cooking , lots of recipes, a way to calculate those recipes into the calorie requirements.. There are lots of parts.
2)Make it SAFE. change is scary so we must make it safe. evaluate the consequences of not cooking healthy food (high cost, poor health) and the consequence of the new change (good health, savings $, self worth).
Let those around you who will be affected know about it and gain their support, they wont do so unless asked. and make the goal REALISTIC. eg, I will cook healthy every night from now on, is not realistic.. making it grand = making grand failures.
3) Make it POSITIVE. There are three types of motivation, intrinsic (enjoying the act of cooking) Extrinsic: admire the outcome (take a photo of your pretty cooked meal) and Extraneous: a reward system (put 5$ into the "new cookbook" savings fund for 3 meals made) as an example.
4) Make it Easy. Studies show when a goal is broken into 5 sequential smaller steps, success occurs. Make it simple and free of complication. Prepare for problems to come up and adapt. For example, I decided to make the recipes a thing on it's own and I made a recipe book for it and made it beautiful and inspiring, I didn't prepare for my printer breaking down. and now the goal is paused. a way to adapt, is to put colour ink into Kelvin's printer so I have a backup.
5) Make it Slow. You must allow time for the task to become automatic (which is a min of 21 days) Make the task calm, focus solely on it, e.g. not too much noise or interuptions. and appreciate every part of the new behaviour. E.g. say to yourself "I value Taking care of myself and my health and I appreciate that I can do that"
6) Analyze. Monitor new behavior with a daily journal, (eg, How often you are cooking a meal, why you didn't achieve task or did). Request feedback, eg ask your partner or friend to compliment you achieving a goal of cooking a meal. You would possibly be tempted to ask them if the meal was okay, but that would break the goal of making the change positive, so I would suggest only positive / supportive feedback on the result, And instead "honest"feedback on how often you are cooking, or researching recipes etc. (whatever part you've asked them to help you with)
7) Build Structure. Success isn't possible without it. Review all the tasks and activities of the new goal, and find out what's helpful/neutral/unhelpful, eliminate the unhelpful and make the neutral positive. Review the changes daily, and make sure the tasks are sequentially logical and have enough time and energy to do them eg.You need the proper amount of time to plan the meals and shopping list for the week, and not to rush it.
8) Practice. To make it an automatic behaviour, ask for peoples help such as reminding you. and practice in different environments, such as on holiday, and unable to use spices.
9) Protect the new behaviour. It's new and easy to forget! so use memory aids such as a poster or a text reminder, control the environment to achieve the best result
10) Celebrate Small Successes. Map your successes in a journal. Focus on the next step rather than the big picture. e.g. I made 3 meals this week! woohoo! can I make 4 next week? Reward each step such as putting $$ into an account for travel.
(I think a couple ideas of these repeat,. but in short.. Set it all up, keep a journal, make it enjoyable inside, at the end of the event,(like a vision board) and with a reward, list all the tasks and activities involved in it and see what works, what doesnt, and change approach.. give it a long time and only move step by step until it's become automatic).
I recently watched a documentary on being overweight, and a girl that lost 60 pounds, discovered that making small changes was the only way to get it done.. for her first week her only goal was to get up. get dressed. drive to the gym.
Once done so, she'd drive home. the next week was to add a 5 min walk on the treadmill. And on and on it went until she worked out 2 hours a day... heh.
Yay. I've learnt a lot from reading this article, Hope you do too and break it down and apply it :D
Tuesday, January 29, 2013
I have been watching Biggest Loser (season 14) (over and over! lol)
Yesterday morning I watched (ep4) Jillian go to Sunny's home and have a chat to her, she encouraged her to try new things and to chat to her mum about the pressure to be a doctor.. (She's 16 yo). And something she said about... Not being who she really was, sat with me.. Then I watched an earlier episode (ep2) And she said... "I feel like people judge me for my weight and not the person I really am" And suddenly it clicked for me..
She was overweight so she could use it as a wall/excuse to not have to be the person she really is... Because if she didn't have that, She'd have to blame her parents for being controlling. And a child can not afford the luxury of disagreeing with their caretaker. Or in other words, It wasn't SAFE to be the person she really wanted, nor was it safe to fight for it or express it.
So the TRUTH of what she was saying (I think) was:
"I keep the weight on, to keep me safe from the fear of being (or living up to) the person I really am" or "I need the weight, it keeps me safe from doing something that scares me"
Which makes a lot of sense!
It's almost like being overweight speaks for us as a sign on our body and says. "I'm not good enough" and we expect people to think that of us, to justify some other painful schema in our minds.. .. Yeah?!
I can't imagine living in America where 80 percent are overweight.. ARE YOU KIDDING ME? That would give one even LESS "evidence" that one is not good enough, cos everyone's in the same boat!! (The FOOD isn't good enough btw people, you are all awesome)
For me... I chose to be overweight, cos I couldn't cope with being hit on at highschool. I am STILL getting hit on and I STILL hate it. In fact I could even almost say, I still don't know how to cope with it. It bothers me I still attract it. But I suspect low self esteem is the critical factor.
For me at age 15, It wasn't "safe" to be the center of attention and attraction. If I were again I bet it wouldn't feel good lol.
But I think now a days.. it's more about what Sunny said... not being able to live up to who we really are, cos of some sort of fear and using the weight as an excuse.
Or as Jillian says.. "it's not what you're eating, it's what's eating you"
Jillian also said "The only real failure in life is to disengage"
To which I say.. Be brave, make change and engage. :)
We are change makers.
And I love when Cate said. . "I wanna see what I'm made of"
I discussed this briefly with my therapist.. and she said..
I always have "will" in me and sometimes our will is in safety, (fear) and sometimes it's in success and taking risk and making changes... And that I have both and they contend with one another.
Success V Safety.
Both are valid.... both are needs. :)
Sunday, January 20, 2013
Well this week my efforts were slightly dampened by having Kelvin home. Having anyone around affects me actually, which is why I so deeply value alone time.
That being said, he was nice and came to the gym once.. AND he did this work out all on his own:
www.youtube.com/watch?v=31r9mvsSvwc I was very proud of him hehe.
We decided since we were not travelling for our holiday to make a home holiday one thing we did was made every meal a brand new recipe weíve never done beforeÖ It was very interesting
Everything out of the New Zealand cook book "The food truck" tasted FREAKING AWESOME!
Date- Cals- Carbs- Fat- Pro--Exercise Cal
14thM-- 1833- 174- 94- 73-- 458 Xball
15thT-- 2129- 276- 77- 87-- 999 Swimming
16thW--1409- 178- 49- 66--0
17thT-- 1300- 181- 48- 39-- 438 Yoga, Run
18thF-- 2040- 254- 86- 73-- 860 Mountain Bike
19thS-- 1590- 158- 65- 96--215 Run
20thS-- 1485- 151- 64- 79-- 0
Ideal Range: Cals 1900-2100. Carbs (gms) 220-375 Fat (gms) 44-90 Protein (gms) 60-200 Exercise Cals 500+
B: Muesli + Yogurt + Fruit. L: Spark BLT Dip (disaster over 700 calories!) D:Vegetarian Burgers. (home made) Snacks: 2 Cruskits with cream cheese and strawberries.
B: Muesli etc. L: Pizza hut 1/2 pizza and 1/2 fries (1250 cal). D: Penne Pasta (home made) Snacks: Lollies, 2 biscuits
B: Muesli etc. L: Cheese on Vogels Toast D: home made butter chicken snack: 1 biscuit, lollies
B: Kale smoothie L:Mcdonalds double cheeseburger combo (950 cal) D:home made kumara soup (I felt so guilty about Maccas that I didn't snack)
B: Plum Jam (home made) on toast, L: a steak pie (OMG!) D:Chicken enchinlada (HM) Snack: 8 biscuits (960 cal)
B None. L: cheese on toast + a pear. iceblock D: Salad, Butterchicken left overs and a naan bread Snack 4 biscuits
Sun 20th (My 34th birthday)
B: None L: Cheese on toast, D: French Rack of Lamb, Chicken bacon Burger, Icecream treat I made at home.. (1000 cals all up for dinner lot)
My range for Calories In: is supposed to be 1900 Ė 2100 But honestly Iím happy if I hit 1500. As you can see Iím all over the place with that LOL. . I donít really meal plan for Calories.. Iíd like to tho! Carbs frequently low.. on the Monday my fat intake is over, (Spark BLT Dip it tricked me! After I ate half, I shared with Kelvin it said it was servings for 36 people!!!) on Thursday my protein is too low. (Dbl CheeseBurger, Mcd) Thatís interesting cos thatís almost the only meat I ate, except pie and Sunday.
Um.. What was bad?? PIZZA HUT WAS SO BAD! And Maccas AND the steak pieÖOH MY GOD. There are like at least 5 reasons I donít eat a meat pie.. I hope I donít have another in 2013! That doesnít really concern me as much as the sugar does. I wish there was a sugar counter on Spark.. I ate something like a packet and a half of chocolate covered biscuits, 100g lollies, 50g icecream.. I suppose it could be worse.. Itís just I want to be sugar free.. and.. When there are biscuits (cookies) in the house I turn into the cookie monster. Worse than that, It generates a sugar craving a couple hours later, or a cheese craving! Cruskits are my saving grace sometimes! Lol. I put hummus or cottage cheese or cheese, and tomato on them
I found I could hit about 1500 calories eating right, but to get it up higher I had to eat something saturated. I think making morning tea would be helpful (fruit)
I also noticed not much fruit and veges are getting in thereÖ 1 vege smoothie, 2 salads, 5 serves of fruit.
Recommendation: Plan one day of food out, with snacks, to try and get to about 1900 calories, healthily Then base eating on this.
Look for recipes on spark with veges in themÖ.. Check serving sizes in future ;)
Mon: Xball 50 mins Tue: Swimming 90 mins
Thu: Yoga at Home.. 25 mins Run/Walk 28 min Fri: Mountain Biking 55 mins (Fell off my bike or it would have been 90 mins lol) Sat: Run/Walk 15 mins
Total: 4.3 hours.
Iím aiming for ten hours a week, So itís a little low, but the mountain biking was very positive, as was the Xball (balance ball) class. =) Good start.. esp that I didnít go to the gym much. I have both knee and hip injury on the right, which was noticeable in running, Kelvin and I are training for the 6km city to surf race, in 8 weeks, but I don't know if my body can handle it.
Weight + Measure
Caloric Deficiency for the week: 6122 (7700 = 1kg) So Estimated 750 grams lost. Actual:
Monday: 102.0 Kgs
Today: 103.4kg (1.4 gain) I donít feel that weight is accurate, Iíd like to re-measure it tomorrow.. but perhaps thatís my birthday for you!!! Lol DOH!
Last week I had a caloric deficiency of 8284 and, I lost an actual 700 grams.. I did have a better week last week, in terms of exercise, But, The estimated weight loss should have been: 1kg and 80 grams. So my weight loss is 46% slower than that projected on Spark People. And thatís if Iím working really hard on it.. so.. Itís that at the maximum rate, Erm.. soÖ 11242 calories deficiency is my 1kg. (or 5110 for 1pound)
*Bad food choices are made by a lack of forward planning So.. Plan! Why not just try to plan one day in advance at a time for now, Then record my choices into a weekly plan and use for shopping.
*Sugar cravings do happen: find some healthier recipes and make some up and put them in the freezer
*Set an alarm system to remind me of Gym classes, immediately! (I missed a class while writing this!)
*Design a 1900 calorie day.
*Perhaps shift calorie allowance to 1500 -1900 instead?
*Figure out if the carb/fat/protein is accurate on sparkÖ given I want a 40/30/30 break down.
*Take some confidence pills re: Going to the gym! Perhaps.. Write a list up of things I need to think to psyche myself up for it.
Get An Email Alert Each Time HAPPYKITTYNZ Posts