A Little Motivation

Although I've been doing this longer, I still haven't achieved the same success as Julia (a.k.a. MissChievous) but I think this is an excellent video to share with everyone who has struggled with weight loss and has found the change to be overwhelming at times.  Julia is a YouTube Beauty Guru who resides in Switzerland.

During the course of getting in shape and losing weight, I find it important to find inspiration and motivation be it in oneself, a book or in other people.  YouTube is a great way to find such inspiration and motivation.

I admit I've been inconsistent with my workouts and have not been as good with my eating habits either. As of late I've been falling sick practically every other week which has been such a hindrance to exercising.  I'm also still struggling with my sleep patterns which still ends up with my sleeping at 4am and waking up at 11am.  Very unhealthy, I know.  So far my weight hasn't changed much but some clothes are beginning to fit better.  I'm not as flabby as I was say 4 years ago despite being lighter then.  My biggest concern remains to be my midsection since a large number of our internal organs are in that area and it's not the best move to have them cushioned in fat.

I'll try to get more posts up here as much as I can. I just realized my last one was over a month ago!  Feel free to share what motivates you too.  *smiles*

Gastric & Inconsistency

Looks like my journey has been hitting some speed bumps lately.  Between squeezing time for gym, getting proper rest and eating right, I've been struggling with keeping at my fitness, health and weight loss goals.  Losing weight and increasing fitness levels isn't an easy task to take on.  It takes a lot of effort and focus and more often than not, I tend to stray.  Regardless of all the hitches, I still intend to keep working at it until my target is finally achieved.  It's taking longer than I expected but I have to keep at it for as long as it takes.

For me, when I'm working I tend to ignore my hunger pangs and just go ahead and finish as much of my work as I can.  For someone with a sensitive stomach, that's not the best move to go by.  My office isn't near any eateries and with my kind of gastric problems, I need to eat every 2-3 hours.  When I work, even lunch hours gets pushed to 3 or 4pm (if at all).  Again, not the best thing to do.

Lately, the acidity of my stomach has been pretty high and it scares me.  Certain days, I can feel the fumes up my esophagus and not only is it uncomfortable, it makes me feel sick.  I'd feel like throwing up but can't.  This is especially difficult for me when I have my training sessions with my personal trainer.  Weight training truly engages a lot of muscle area in your body and workouts that require a lot of lower back and core muscle coordination induces dizziness and gastric for me.  I'll have to take breaks between reps (yes, reps and not just sets) to catch my balance and make sure I don't end up fainted on the gym floor.  Fortunately my personal trainer is understanding of my condition and finds ways that I can workout while keeping those issues at bay.  The squat-shoulder press (free weights) combo is one of those workouts that triggers my gastric.  Not sure why really.  With several sessions I'd had to rush to the ladies because I felt like throwing up.

Apart from that, my personal trainer keeps pushing me to "raise my heart rate" which to me is kinda ironic cos my heart rate is pretty much real high during our sessions.  I have to regain my composure to avoid passing out.  Haha.  But it's all good.  I find that it's what they do.  Push you to places you probably wouldn't dare to push yourself to.  Plus, he'll support you when you've reached your limit.

Since starting this journey, I honestly haven't been able to go to the gym consistently.  Sometimes I'm just too maxed out for the day and sometimes it's cos I'm travelling.  Yes, I do enjoy travelling and for me, travelling in itself is a workout cos I'll be moving around non-stop every single day.  Haha.  That aside, it also means I would have to miss my personal training (PT) sessions.  Plus side?  I still have more sessions for when I get back.  Haha.

Okies.  Til next time.  Keep gyming and stay healthy.

Boxing Day

OK so it wasn't exactly boxing day per se (as in not December 26th) but last night's training included some kickboxing exercises.  Needless to say I was very excited.

Image from Microsoft Office Clip Art

Warm Up

• 12 minutes brisk walk (4.5) on the treadmill (Incline: 0%-10%)

Training

• 60 reps / 2 sets on the step board
• 100 reps / 1 set of bicep curl & shoulder press
• 15 reps / 1 set jogging up and down a flight of stairs
• 10 reps / 1 set walking up and down a flight of stairs
• 35 reps / 1 set of jumping jacks
• 15 reps / 2-3 sets of walk-reach-plank-and-back
• 10-15 minutes of basic kickboxing (jab, punch, hook, uppercut, stance & kneeing)
• 25 reps / 2 sets of basic crunches

How I Felt

Up til now, I can definitely feel an increase in strength and endurance from how far I'm able to go in my workouts without having to pause and how quickly my muscles recover.  I'm very happy with the progress I've had so far and am excited to keep at it still (which is always a good thing).  I'm still feeling challenged and yes, I still have moments when I am breathless and need a longer rest.  I find that I'm still not doing very well with the stairs routine but I'm positive it'll improve in due time.  Boxing for the first time was exhilarating and I thoroughly enjoyed it.  When my trainer asked me to grip my hand inside the boxing gloves, it felt weird since I couldn't fully clench my fists.  In karate, we used to have our fists fully clenched with our thumbs overlapping the fore and middle fingers so this was a totally different experience.  I felt that it did require a bit more focus on my part to stay quick and alert to his instructions as well as deliver a proper punch.  The whole bouncing around got me pretty tired and I had to pause a few times.

Takeaways

• The step board exercises are a lot more do-able if you keep at it at your own pace instead of rushing the steps.  It will still be challenging as long as you're not going at it too slowly.  Once you grow stronger, feel free to speed up the steps.  Another reason to not rush the steps is you could potentially miss the step board (or slip) and sprain your ankles.  Paying attention to your breathing is also important.  Swing your arms (as if you were running) while stepping up and down the board for better balance.  I find looking down at my feet helps as well.
• Always remember to work your abs when doing crunches and not your neck or lower back.  Breathe out during the crunch and breathe in when releasing the muscles.  Again, try to do this at a steady pace. Here I find focusing your eyes on an object on the ceiling helps to keep the right posture for this exercise.

Have you tried kickboxing exercises? Love it or hate it?

Not Giving Up

Last Tuesday was my first training session after getting back from my vacation.  Needless to say I gained a few while on holiday (as do a lot of people) and the week after I wasn't able to burn off the extra kgs I'd gained in time for my session with the personal trainer.  During the weigh in, I'd gained at least 1kg (more even) and it was a expected on my end but nonetheless disappointing.  Especially since I'd been doing well and had lost 2-3kg before that.

THE WORKOUT

Since I'd not been exercising as much for the past couple of weeks, the trainer had me do some basic routines starting off with (the dreaded) low step box (50 reps/4 sets).  Then were squats with the fitball behind me for back support (25 reps/4 sets).  I'm not sure what the next workout is called but basically I had to stand shoulder-width apart with a mat laid out in front of me and as I inhale, I'd bend down and walk my hands forward then backwards up to standing position again as I exhale (25 reps/3-4 sets).  An exercise I did rather quickly (to my and my trainer's surprise) was the one where I had to stand with one feet in front and another stretched to the back and then I had to jump and switch leg positions (25 reps/4 sets).  Next, I was instructed to do crunches with my feet supported by a fitball (25reps/4 sets).  Last but not least, before cooling down, I did the plank and held position for 25 counts (3 sets).

HOW I FELT


Needless to say I was panting my way through the sets.  My trainer checked my pulse and made sure I had sufficient rest in between sets.  However, I have noticed a better endurance level compared to when I first started out.  My breathing has improved quite a bit but my heart still pounds especially with the step box.  With the squats, I must admit it was a bit of a struggle considering they were still sore from Body Balance class the day before but the fitball definitely helped.  I would have strained my back otherwise.  As for the exercise that followed, I'm still not doing very well with having my stomach above my head level.  Being inverted makes me dizzy and nauseous.  Also, I should've tied my shoes to fit my feet a bit more snug (it was comfortably loose) to keep my feet from moving around in my shoes.  The hop-switch (yes, I don't know what it's called so I'm naming it) I managed to do pretty quickly which was a relief.  Again, since it was a cardio workout, I was short of breath towards my last set and my heart was beating so fast!  My abs were had begun to cram up by the 3rd set and I had to pull every strand of strength I could to get through the rest of the reps for the 3rd and 4th sets.  Right after that was the plank and I was so close to crying.  First set I could only hold for 10 counts.  The subsequent sets I held it together and managed to get through 20-25 reps. At the end of all that, I could barely speak and was lying flat down on the mat regaining my breath and strength to get up. (haha)

TAKEAWAYS

• Always be careful when doing step box exercises. If you can't go as quickly as you'd like, don't rush it. You could slip and sprain your feet.
• Be aware of your breathing. Check with your trainer on the correct breathing technique for each workout.
• A fitball makes for excellent support for your workouts especially if you're just beginning and your muscles aren't strong enough to fully support your body weight.
• Wearing correct shoes for indoor training is very important and makes a lot of difference. Trainers (shoes) are designed specifically with indoor workouts in mind and therefore provides adequate support and cushioning to avoid injuries and make working out more comfortable.
• Let your trainer know if you need a few extra seconds or a minute longer to rest before continuing with the next sets. You don't want to pass out in the middle of your workout.

Body Balance class

Yesterday I decided to wake up a whole lot earlier and head out to the gym to get a taste of the Body Balance class which started at 7.30am.  My original plan was to be there when the gym opens at 7am and get a half hour treadmill warm up cardio before the class.  I did my best and only got to the gym with enough time to do only 5 minutes of treadmill.

Anyways, the instructor was very attentive and nice.  She noticed that it was my first time to her class and told me to take it easy and work at my own pace.  I liked the fact that she was very encouraging and not at all pushy like an instructor or two that I've had in the past when I tried yoga and pilates.  Her instructions were very clear and she'd even briefed on some of the things about the class like it was a mirror image class whereby when she goes left, we go in the same direction (i.e. our right if she's facing us or left as well when she faces the mirror).

Honestly, I was already considering taking off and leaving half way through the class but persuaded myself to stick with it all the way til the end of the session.  I'm very proud that I did my best and finished the full 1 hour.

THE EXPERIENCE

I haven't done any form of yoga or pilates in maybe 2 years or more and naturally my body has lost some of it's flexibility (and strength).  If you've never tried these types of exercises, it may not look like much and you probably wouldn't expect it to challenge your muscles or make you sweat.  After all, it's just a bunch of slow movements and poses, right?  Let me tell you, if you haven't tried it, give it a go and it'll totally change your perception of the exercise.

Anyways, before I get way off track from my post, there were times when my thigh muscles were practically shaking (more like strongly vibrating) while in warrior pose.  My shoulder and arm muscles were unable to keep my hands up shoulder level.  I continued to do my best to keep up and put my arms down for a few seconds and tried again.  My core and thighs were also experiencing fatigue during some of the exercises.  And yes, I was sweating a lot.

THE AFTERMATH


Now, the day after, I definitely feel some muscle aches.  Especially my thigh muscles.  My shoulder and lower back muscles are also being awaken. Haha. I think my arms aren't feeling it too bad because I've been doing a lot of arm workouts/weights so far. But generally my body does feel tired. Pretty sure with time, as my body gets stronger and gains more flexibility, the exercises will be that much more fun.

TAKE-AWAYS

• If you're a beginner, don't worry about not being able to perform the poses completely.  There are beginner options for the poses.  Your muscles will be less stiff and elongate naturally over time.
• Give yourself a chance to at least attempt the exercise as much as you can without passing out.  You might surprise yourself and the feeling once you're done is very gratifying.
• Take note of your breathing and let it flow with the movements.  Keep your core (abs) tight, shoulders open and pay attention to your posture.
• Don't overexert yourself if your body isn't ready.  It's dangerous and could cause injuries. Listen to your body.

Feel Comfortable at the Gym

When you're working out at the gym, always wear clothes and shoes that are appropriate and comfortable.  Now if you're bigger than a size XL, finding suitable gym attire can be a challenge.  Although I'm a borderline XL (L/XL or XL/2XL depending on the style and cut), finding comfortable clothes wasn't easy at first.

When you start shopping for gym clothes (or general work out clothes), you'll begin to notice that these exercise specific types of clothes usually range from sizes XS to L (certain brands cater up to XL).  I've checked out garments from the obvious makers -- Nike, Adidas, Fila, Puma, Schwarzenbach, Reebok and the likes -- as well as more casual brands and must admit that although I managed to grab a couple of workout pants that fit me, the tops were way too tight (even XL).

Then there's the price factor involved.  Due to the technology put into the material for the garments, the prices aren't very wallet friendly if you're on a tight budget.  For instance, a pair of long gym pants from Nike costs RM179.90 while tops range anywhere from RM80-RM169 (and more).  So you've already spent cash on the gym membership (and for some engaging personal trainers as well), now you'll have to shell out more money for clothes?

Time and Breaks

Now that all that excitement of starting to go to the gym has died down, I've had to work extra hard at motivating myself to be more gym active.  I know, it's a little too early for me to start getting my motivation all torn down.

Anyways, I was away with family over the weekend last week and missed my Saturday training session.  Then there were a series of back to back family dinners/mini gathering from Monday through Wednesday which I've learnt from past experiences isn't the best time to rush to the gym considering the food hadn't had enough time to settle (my trainer says 2 hours prior to workout is ideal eating time).  On top of that, the rest of the family came back from the holiday on Tuesday night (and would you know, their flight was delayed too) and so Tuesday workout was a no go.  Was pretty pumped to go for the Thursday session but alas, during my work trip to Ranau early that day, my gastric kicked in almost full blast and my brother suggested that we cancelled that night since I wasn't well.  Finally managed to hit the gym yesterday (i.e. Saturday) and although I was given a target of 1000kcal it was quite frustrating to me to only managed to hit 20% of that target.

Yeap.  Working out to lose weight is definitely a tough business.  Finding time to go to the gym and work on achieving that goal is definitely a bit of a struggle for me.  I do try to work up a sweat while at home if I can't make it to the gym as much as I can.  I'd walk on the treadmill for 30mins or work with weights or even do the steps exercise at the stairs.

All that said, I'm still determined to do this.  I am pretty bummed that I've been missing a lot of my PT sessions.  And I'll be missing a few more week after next cos I'll be away again on vacation for my birthday.  Plus, I feel bad that I've had to cancel with my trainer.

Having been on this journey so far, the idea of working out has also changed my perception towards food. Every morsel seems to get more scrutiny and almost always equated with the time needed to burn off the calories consumed.  For instance, a McChicken burger is approximately 300++kcal which means at the rate I'm going, I'll need to spend 30-45mins on the treadmill/elliptical to burn off the same amount.  Was chatting up a couple of my friends recently during a good friend's wedding and they were saying the same thing.  It's really frustrating to think that it takes so much effort to work off those calories.  We were discussing how incredibly frustrating it was to look at the progress level indicator on the machines (treadmill/elliptical) move so slowly despite how hard we were working ourselves.

My brother and I have also noticed that we tend to sweat a whole lot more while doing our work outs lately compared to before we were gym active.  I asked Kadazan Bonita if this was normal and she mentioned that she was noticing the same thing too.  So guys, it's perfectly normal.  I may be wrong but I think that since your body is now introduced to exercise, your metabolic rate also increases which generates more heat when you work out.  I think that makes sense.

Here's another thing that I've noticed.  Personally, I prefer watching a TV show or movie or something when on the treadmill or elliptical as opposed to just listening to music.  I find that time passes by a lot faster that way.  So I might just put in a movie or TV show or two on my phone to keep my mind occupied.  With music, I need to keep my eyes closed to really tune out my heavy limbs struggling with the workout.  Not really the best way to go especially on the treadmill cos the next thing you know you've been bumped off the machine.  Haha.  It helps that the gym's treadmill has an in-built TV.  :)  I'm usually tuned in to MTV unless the show that was on at the time was not interesting then I'd be on the news.  At home, the treadmill pretty much faces the TV so that's good too.