TOTCHIKO's SparkPeople Blog TOTCHIKO's Blog on SparkPeople, home of free diet plans and a healthy living community Post-quake Exercise Catharsis I have been writing regularly about the earthquake and its aftermath here in Tokyo on my blog, but I thought that this particular post deserved a mention here. <BR> <BR> On Friday I went to my first group exercise class since the earthquake hit exactly one week before. It was a very cathartic, memorable experience for me. It really reminded me that exercise is not only essential for what it does for you physically, but also what it does for you mentally. <BR> <BR> Check out the full story... Mon, 21 Mar 2011 07:14:12 EST earthquake & updates I&#8217;m sure you all know that Japan experienced a major earthquake on Friday. Eric and I, as well as all of our friends and loved ones, are safe and have not suffered any significant damage, though we are quite shaken up. <BR> <BR> I have been tweeting, and have also written in slightly more detail on my blog, if you want to keep up with the situation with us here in Tokyo. <BR> <BR> Twitter: <link> </link> <BR> <BR> Blog: <link> </link> ... Mon, 14 Mar 2011 07:12:53 EST Katsunuma 10k Race Recap And here's the full race recap for my first 10k race in Yamanashi Prefecture on Sunday. :D <BR> <BR> <link><BR>tsunuma-10k-race-recap/ </link> Thu, 21 Oct 2010 02:57:15 EST Katsunuma Race Recap: the day before I've written up a recap of the first day of my weekend trip to Yamanashi Prefecture for my first 10k race. Actual race recap coming up soon! <BR> <BR> <link><BR>ekend-in-yamanashi-day-one/ </link> Tue, 19 Oct 2010 07:38:42 EST February Numbers + Recap I got my numbers this morning. I had planned to get them last Wednesday, but unfortunately I was late to the gym and then had a run of social obligations and have been putting it off for the last week so as to avoid skewed results from the bloat. I finally gave in today, despite not being fully recovered, because I wanted to see where I was before implementing the tweaked March plan I've been tossing around in my head the last week or so, and also because I'm planning to get my numbers taken ... Wed, 3 Mar 2010 02:00:22 EST Tentative New Schedule (updated 3/3/2010) Here's a tentative try at coming up with what seems like a good time guide for the gym, if I were to get there on time regularly. I'm also hoping to work some evening yoga in, but that remains to be seen/planned. This may need to be shuffled for practicality after trying it out... <BR> <BR> Monday: <BR> 8:30 - 9:00 - bike intervals or warm up <BR> 9:00 - 9:30 - strength training (lower body/core) <BR> 9:30 - 9:45 - stretch & change <BR> 9:50 - 10:20 - swimming <BR> 10:20 - 10:30 - sauna <BR>... Wed, 17 Feb 2010 03:17:38 EST Week Two Week one of the current plan showed me that 1700 calories is not too much for my active body to handle.. so what has week two shown me? <BR> <BR> Week two has shown me that just because I can handle increasing my intake, there's a fine line between freedom and over-confidence, and it's easy to get off balance. <BR> <BR> I have been having a hard time getting enough sleep in the last month or two, and that has had some increasingly bad influences on my fitness. I generally get myself up out ... Wed, 17 Feb 2010 02:36:23 EST Update Time! Well, it's been a little over a week since I started my new February plan, so I guess it's time to check in and share my progress and my thoughts. <BR> <BR> So far? I like it. <BR> <BR> For a recap, I decided to increase my intake by about 200 or so calories to the 1700-1750 range, and shift my macro-nutrient percentages around a bit from the 30/30/40 split I was aiming for previously. I've been adjusting the numbers slightly over the course of the past 10 days, but I think I have pretty... Tue, 9 Feb 2010 23:43:17 EST 2010 Races So one of my resolutions last night was to research and pick out some races for this year in order to have some concrete goals to aim for. I'm thinking a 5k in the spring, and a 10k in the fall, though of course this might change depending on my progress and personal whim. I haven't looked too hard yet, but I've already got a couple in mind: <BR> <BR> Toda Half Marathon/10k: there's a 10k/half marathon in Saitama in November that does two loops around a lake. Haven't looked up more than that... Fri, 29 Jan 2010 11:02:04 EST Run for the Cure, etc. I don't think I ever updated about this, but in October of this past year I ran my first 5k. I did the 2009 Run for the Cure around the Imperial Palace in Tokyo. Based on my condition in June I briefly entertained the notion of going for the 10k, but I managed to injure my left shin in July by pushing too hard and fast after a 2 week break, and it took me a while to get over that both mentally and physically (but mostly mentally, as it came as quite a blow to my confidence), so I decided not ... Fri, 29 Jan 2010 02:33:29 EST New Plan I will update later with a catch up entry and my current progress, but I got my latest numbers today, and it led to some very serious thinking about my goals and approach. Explanation and reasoning forthcoming, I just want to get this down before anything else. <BR> <BR> I think I have a plan. It is a new and slightly foreign one to me, but I think it is worth a shot. Starting feb 1, I think I am going to up my calories to 1700. I am going to reincorporate egg yolks during the week, instea... Thu, 28 Jan 2010 11:22:12 EST I... BULKED..! I swear to god I nearly cried when I got my numbers this morning.. I was so shocked! For the first time in the two years that I have been on spark and going to the gym, I bulked. I am just so amazed and proud of myself that I can't even really put it into words. SO! On to the numbers! <BR> <BR> weight: 53.9 kg (was 53.1) <BR> fat mass: 17.6 kg (was 18.3) <BR> lean muscle: 19.5 kg (was 18.7) <BR> body fat: 32.7% (was 34.4%) <BR> <BR> !!!! <BR> <BR> Do you see it? I gained .8 kg of lean musc... Fri, 12 Jun 2009 00:03:16 EST Running and things.. This feels very strange to type, but I think I might need to start looking for ways to make my running more challenging. Yes.. I just typed that. I don't really know when it happened, and I don't really know that it will stick, but the last week or two running has stopped being much of a challenge, and verging on the border of potentially becoming almost... easy. Now, this is fragile enough seeming that I don't really want to jinx myself by saying it out loud.. but there it is. <BR> <BR> I ... Wed, 10 Jun 2009 03:30:26 EST What Core Strength? I've been busy at work the last week or so, and since work is where I am usually in the best mental place for writing (it being directly after my walk/gym/walk triple energy punch) that means that I have had to put off updates I've been wanting to mention here. But today, I have some time. Yay. <BR> <BR> First off, I should probably mention that I did finally put in the order for the ice cream maker. My cherry red cuisinart love machine is probably on its way to Daly City as I write, and wil... Wed, 27 May 2009 02:14:22 EST Catch-up and Food As often happens, it's been a long time since I last posted any sort of an update or status report. Honestly, that's because progress has been kind of up and down and/or stalled since my last entry. I was doing pretty well and feeling good going into the end of October, but managed to get derailed again in November. <BR> <BR> I went home at the very end of October for 2.5 weeks to see my family (first time in two years!) and attend my little sister's extravagant and beautiful wedding. As of... Thu, 14 May 2009 02:58:24 EST Slowing down I meant to update several weeks ago after getting my monthly body composition check, but these things never seem to happen according to plan. First off, I had planned on getting myself checked on Wednesday September 24th, but ended up putting it off. Why, you ask? Well, because the day before, the 23rd, was a holiday here in Japan (Shunbun no hi - autumnal equinox) and I went hiking with Jessica up Mt. Takao. You'd think that several hours of walking over hilly terrain would actually be a go... Wed, 22 Oct 2008 02:54:52 EST New routine My new routine is going well. And by new routine, I don't mean the new routine I mentioned the last time I wrote about having a new routine. No.. this is a NEW new routine. <BR> <BR> As a refresher, I mentioned previously finally coming up with a way to get back to the gym with my work schedule. I worked it out such that I would be able to hit the gym on an evening membership three times a week (MWF) after work. This meant not getting home until after 8 pm on gym days, which was not ideal, ... Fri, 19 Sep 2008 02:52:53 EST Bad week and new approaches to nutrition I've been having a bit of a bad week as far as consistency. I had a busy four-day weekend, which made it pretty impossible to eat well and stay within calories.. but I generally expect and plan for that so by itself it wouldn't be a big deal. On top of that, however, I managed to destroy my heels with a new pair of shoes on Wednesday and have thus been unable to get to the gym since Monday. =P <BR> <BR> When I decided to head home instead of to the gym after work on Wednesday I felt pretty g... Thu, 17 Jul 2008 22:30:31 EST One year in review: an update Well, it's been over a year since I started using Spark, and about 10 months since the last time I wrote an entry here. I suppose I'm not all that good at remembering to update things, but then we already knew that.. didn't we? *cough* <BR> <BR> So a lot has happened to me in the last year.. A LOT. I won't go into it here, but it was a very, very tough year personally. I had a lot of emotional stress and trauma to deal with, so it was both the worst possible time to try and stick to a routin... Fri, 27 Jun 2008 01:31:56 EST The wonder food? I feel the need to share a little bit about something I've (very) recently discovered. See, my work hours are usually something like 12 pm - 7 pm during the week, which means that dinner often doesn't get made and eaten until around 8:30/9 pm.. which is quite a long time after my usual lunch time of 12:30/1 pm. In my quest to keep myself happy and well fed during this void at work, I've been sampling just about every healthy looking pre-packaged snack food I can get my hands on. Surprisingly,... Tue, 14 Aug 2007 11:31:39 EST 8 week results As mentioned previously, last week wednesday marked the end of my 8th week of membership at my gym. So, of course, that also means it was my 3rd body composition check.. I was kind of anxious about this one, since I didn't do too well in July, but I suppose it turned out as well as can be expected, taking my crappy performance into consideration. The results are as follows: <BR> <BR> Body composition: <BR> Internal fluid: 16.4 L <BR> External fluid: 9.9 L <BR> Protein content: 7.1 kg <BR> Mi... Tue, 14 Aug 2007 10:01:12 EST Rough patch.. I got my 8 week results from the gym and updated my workout on wednesday, but I think I'll wait until I have a little bit more time to write about that. Right now I just want to whine a little.. <BR> <BR> I have been over my daily calorie range six times out of the past nine days. OUCH. And I'm not talking by just a little bit either, but by several hundred calories each day. This is due 100% to the fact that our friend is visiting from the states for two weeks and we've been going out with ... Sat, 11 Aug 2007 13:33:10 EST Long time no write.. Today was apparently my 50th day on Spark. Time flies, no? I think it's time for a state of the maya address.. <BR> <BR> I started out seven weeks ago with very high motivation to get results, and what I consider to be a very good (or at least significantly higher than average) grasp on the principles of nutrition and healthy eating. Thanks to that, rather than doing the Spark-recommended gradual ease into the program, I dove in head first and got some pretty good results from it the first f... Tue, 31 Jul 2007 10:41:24 EST Yoga and stuff.. I went to my first beginning yoga class at the gym this morning. It was.. interesting. Sadly, because of the schedule at the gym, I had to go without any cardio past my 5 minute-warm up on the stationary bike in order to get my strength training in and still make the class. <BR> <BR> I had been a little apprehensive about the whole thing, but I suppose it turned out okay. Of course, I was the only foreigner in a room full of Japanese people, and got plenty of stares when I walked into the s... Mon, 2 Jul 2007 09:34:59 EST Today's thoughts.. My weight was up to where I started this morning. Of course, I blame going out over my birthday weekend, and then again this weekend (two consecutive nights out.. very rare). My general philosophy is that if I have to restrict myself to the point of unhappiness then it's not worth doing in the long run, and that I shouldn't feel too obligated to stay within my target range that I deny myself in situations like that. But that doesn't mean that I can't be kinda meh when I get dragged into three... Mon, 25 Jun 2007 10:55:56 EST I'm bored.. I'm bored, so I figured I might as well put some thoughts here. I feel like I'm cheating on my real blog, poor thing hasn't seen an entry since December, but oh well.. <BR> <BR> I've been trying to eat a more balanced diet since starting here a couple weeks back. I've done this kinda thing at least once or twice before and have always found that it's not hard for me to stay in my calorie range and such when I pay attention, since a) my tastes tend toward the healthy anyway, and b) my natural... Sun, 24 Jun 2007 08:23:19 EST