Tag: exercise

Personal Training

I know it has been a while since I updated about my weight loss goal.

Unsurprisingly Christmas came along being all busy and expensive plus a higher than expected bill came in which lead to Tim and I not seeing our P.T. sessions through December.

However, we have started them back up again. More importantly I made the push to do it and organise it! We have even changed the day and time, which has actually helped us both out mentally and physically, making our bodies come home with that natural ‘exercise high’.

Even when I had put the wrong date for the day on the message to Mike (our P.T) we double checked if he was still available to train us rather than slinking back home and cheating out of our first session back.

As always the dread kicks in about returning to exercise after Christmas break. However having known Mike from previous sessions I didn’t really have anything to be anxious about other than how my Christmas diet and exercise regime had affected my fitness.

We were put to work with a circuit we had already accomplished in November so again nothing new to fear. We both got through it and boy did we ache for the rest of the week! Mike had mentioned what our plan was for the next session and I said to not tell me as it increases the chance of me not turning up. Anxieties hit me and I feel I won’t be able to perform so I make up a lame ass excuse and cancel.

He told us we were going to attempt the 500 rep challenge. Now 500 is a big number for exercises (for me) so I shared my concerns but Mike was very good in remaining positive towards me, talking through my strengths and giving me tips on how to tackle the workout. The regime looked like this;

100 x sit ups

100 x press ups

100 x tricep dips

100 x lunges

100 x squats

The Tuesday workout slot came about again and we set to work quicker than normal as Tim and I wanted as much as time to complete the 500 as possible. Mike said that the rules are, you can do it in any order but you have to do the exercises in increments of 25. So if I did 26 I had to go on up to 50 and so forth.

What I liked about this was we could decide by ourselves what to tackle when. I have a lower amount of upper body strength compared to my legs its unreal so I made sure to tackle my press ups and tricep dips near the beginning and middle. I can be very determined when I put my mind to it. So I was in the zone and completed the 500 in less than 30 minutes. Mike complemented me and said I could probably tackle the 800 easily. He showed me the extra 3 exercises I needed to do but he didn’t say ‘go on then do those’ he more showed me each exercise and said ‘you give it a go’ so I would but then when I stopped he would check if I had done 25. Sneaky bastard! The other 3 exercises were

100 x jumping jacks (to clarify I didn’t need showing on how to do these)

100 x bicep curls

100 x chest press

I completed these also within our hour time slot with 8 minutes to spare! However I didn’t do all of the exercises in increments of 25. I split them into 10s and 5s. But that didn’t matter I had completed 800 reps. Tim was 75 reps away from the 800 – he hasn’t done much hard exercise for a good few years whereas I’ve been playing rugby and tae kwon do. He didn’t mind though as he was more worried on how much he was going to ache.

I left feeling even more pleased with myself and also a little silly that I felt any sort of anxiety towards the session. The next session is to complete the 800 rep workout properly (so increments of 25 per exercise) plus we can chose the order again (having to do 200 arm exercises when it’s my weakest area was tough).

I think what my ‘worst nightmare’ when it comes to exercise is not being able to complete what is asked of me. I remember in rugby training (when I was much younger and enthusiastic) that my coach would say ‘you’ve got 2 minutes left’ on a certain drill but he would actually carry it on for another 5 minutes or so. This would result in me burning myself out and nearly being sick. I completely understand that it can be a tactic to improve your fitness and I don’t criticise his techniques. But I have gotten into a habit of only being half arsed and actually finding I had plenty more energy left to give once any session was over. So I am putting my trust into Mike as he explains what is expected of me within the hour and no more. Either there are a number of reps or there are a number of rounds we need to do of the circuit. So far he has kept his word (ok not with the 500 turning into 800 reps but it was done in a technique I could deal with) so I plan to push myself each and every week.

In the sense of weight loss, I haven’t been on the scales because I don’t want to. But let’s just say I’ve probably still got a long way to go weight and food wise. But mentally and physically I’m winning.

 

@~?.:_+=!

That’s how much swearing I have done over the weekend!

Not because I have been angry or stressed but due to the aftermath of completing my first personal trainer session on Friday evening.

So one bucket list goal is to lose weight (click here to see all my posts for this goal so far). This is so I can skydive, hike Machu Picchu and look my best at two of my best friends weddings!

Me and Tim are doing this together so it does make things easier when the pair of us are in pain trying to sit on the toilet or climbing the stairs.

Our work out was in a converted farm shop. A pretty small space but a 2 minute drive from home (we are hoping to cycle there in the spring and summer months) and has all the equipment we need. Our personal trainer is called Mike he’s 50 years old, covered in tattoos and doesn’t take much shit. My kinda guy! He doesn’t go by BMI measures and weight loss isn’t his main focus. He knows that by doing our workouts with him we will lose the weight naturally and the inches off our body parts.

Mike was nice on our first session. We did a circuit and these were our exercises;

50 x squats
40 x mountain climbers
30 x lunges
40 x calf raises
15 x jumping squats

Seems pretty easy, but we had to do this 3 times! First set was ok. I could feel the sweat building but got through it without much fuss. Second set I let out different surprised noises at how my muscles were reacting to doing this again (I had a few more ‘rest’ and drinks breaks). Then out came the grimaces and full on sweat dripping everywhere for set number 3. But we did it and survived – my anxiety did build up a lot and I came pretty close to not even turning up at all.

Mike was impressed by our determination. Probably it was just the eagerness of the first week. I’m sure both Tim and I will have bad sessions in no time.

Once my panting had subsided our measurements were taken. So I held my breath and stepped onto the scales. I was very pleased with what I heard! I thought I was nearer the 18 stone mark but I wasn’t (only) 17 stone! I felt rather positive already. All my results were;

Age = 27
Height = 5ft 11″
Weight = 17 stone 2 lb
Body Fat % = 46.4
Water = 39.2
Muscle Mass = 8.10.4
Fit Age = 50
Physical Fitness = 3
Bone Mass = 0.6.4
Visceral Fat = 10
Biceps = 14 3/4″
Chest = 45 1/2″
Waist = 44″
Hips = 44 1/2″
Upper Leg = 25 1/2″
Lower Leg = 18 1/2″

Our measurements are going to be done every 8 weeks so I will be posting about this goal every 8 weeks too. I’m also braving it and posting a picture of myself each time too.

2

Mike’s main concern for me was that my water level was rather low. So basically I’m dehydrated. I’m a sucker for not drinking enough. Mostly because I hate using the bathroom. But if I want this weight loss to work I’m up for improving my hydration habits.

I have downloaded a free app called Water Balance and I enter in how much of each liquid I drink and see what that does to my body’s hydration levels. You get “awards” for different things such as no coffee – this is easy for me as I don’t do hot drinks. I mostly drink water, squash and soda zero. Fingers crossed I don’t get bored of drinking the same things over and over.

The more I drink though, the less I’ll eat and I will feel full up. It has worked in the evenings as I’m cramming in drinks to reach my target but also loosing sleep from peeing every hour! I’m hoping if I can stick with this for 8 weeks and see a difference next measurement day then the amount of liquid intake will be subconsciously part of my normal routine.

I stupidly agreed with my friend that I would join her running every Saturday morning at Park Run (find your nearest one here http://www.parkrun.org.uk/). This is a free event run at different parks across the UK and is 5km in length. In the past I had completed the Great South Run of 10 miles so I thought I’d be ok.

I was not.

Again I became rather quiet waiting for the run to begin and felt very judged by all the participants. **This is just my anxiety not how people actually are at the event** After milestones and other announcements we all headed for the start line and set off. The route for us was a loop around the park 3 times which also included a small incline. I had been pre-warned about this hill but was trying to not make a big deal about it.

Now I’m definitely no Mo Farrah! I’m used to sprinting. So I started off slowly to not burn out (another worry I have whenever I exercise). But my leg muscles were swearing at me like “WTF are we doing???!!!!” They became heavier and heavier the further I went. I walked up the incline but ran after that and finished one lap of the route. Turned out to be 1 mile.

I felt embarrassed but also I thought that none of the other people know what I did yesterday or know that I do martial arts and play rugby. So I thought “sod the lot of you”. I walked to cool down and stretched off. I waited for Grace to finish her 3 laps and saw that most people start off all fast then start walking more and more. I’m glad I ran the whole time (except the hill) in my lap. I am taking the 1 mile as an achievement. I’ve done more than everyone sitting at home and I’m trying to see the positives in everything with this weight loss goal. So next week is 2 laps or 1 and a half. I cant expect to just do it straight away when I’ve neglected my body.

I’m hoping for an upper body work out with Mike next week to help with my park run but I know I have no upper body strength! We’ll see.

Mental Health, Movement & Me

Okay ‘movement’ is essentially exercise but I like alliteration.

An important bucket list goal is to lose weight. A fair few stone in fact. This is so I can be in the correct weight limit to skydive PLUS look fabulous at 2 of my best friends weddings! Ok plus be healthy for my body blah blah blah.

Tim and I are doing this together as sadly my eating habits have rubbed off on him! We did no garlic bread for a month which we succeeded in. However we have probably made up for it throughout September. Especially as we’ve had it 2 nights in a row this week. And its only Wednesday. Whoops!

Tonight is the night we go to meet with a Personal Trainer! Eeeek

Well tonight we are doing one of his group sessions to go and see what he is like and whether we would work well with him. But potentially from October onwards we will have a PT session every week. Without fail.

I am hoping this will work. I have no self control when it come to food. I am emotionally attached to it. Reasons explained in Eating my emotions.

Also progress is measured in many different ways. Not only by weight on the scales but inches off certain body parts. Weight gain could be muscle gain. Plus there is a more hands on approach to helping me when I’ve had a bad week. At Slimming World I found staying to the sessions would help for that hour and then as soon as I got home I’d forget it all and binge eat. You know – treat night. This is not me saying that SW does not work. This is me saying it does not work for me! SW is not a diet it is a lifestyle. You have to stick to those foods and practises for the rest of your life to keep your weight off.

Now I understand that I may have to do that with my PT sessions, however I am hoping to still eat what I want when BUT in moderation. Also have some positive results each and every week. Even if it is I managed 2 more press ups within a minute than last week. The focus of ‘weight loss’ has been redirected from eating. And then because me and Tim are in this together there is no jealously over food. If I’m eating healthy then so is he!

It is said that exercise helps with mental health recovery. The endorphins you produce whilst running, jumping etc. reduces stress, makes you sleep better and improves memory. Even me waking up this morning and taking the dogs out for an early walk before work made me feel more refreshed and energised for the day. Therefore having someone who is behind me 100% and giving me 100% of his time towards me (yes ok Tim as well) will help boost me out of my mental health rut.

I have had plenty of message exchanges with our PT Mike. But that wont mean that I will make Tim walk into the hall first tonight and introduce ourselves. I gave him some background information about me as potentially I could be a really tricky customer. I told him about my anxiety and depression. He replied saying that he had just finished a course on those subjects and knows I will have good days and bad days. This made me relax a lot. As long as he knows what he is taking on then I’m all up for giving it a go.

I shall share my results and goals with you soon!