Today marks 'Week 3, day 1'.
The 84.1kg at the start, now 81.8kg on my scales, (which weigh me about 500g more than the Crossfit ones anyway)
Bust, (fullest part), was 110cm, now 106cm
Waist, (most narrow part), was a disgusting 95.5cm, now 88cm
Navel had swelled to 102cm, now 95-96cm
Didn't re-do hips or thighs.
Another week down. Not perfect but controlled. Was pleased to note my last treadmill session had improved. I could actually keep up running on an incline of 1 for 32 mins at 10kmph, and not stop for a breather after 20 something minutes. Nothing worth writing home about but the best managed since about March.
Had a really tough WOD on Tuesday. (I thought it was tough anyway). During our skills session we practiced front squats. As trainer knows my form looks awkward, he decided to help me, decide I needed a really light weight, and to only increase weight gradually. (I think he thinks I'm really unfit, haven't trained much before or ever really done barwork ever). I did notice I wasn't squatting very low, as it got a bit painful....and I was still getting used to the front squat. After a while I decided to do a squat with no weight.....ouch.....I pulled my groin somehow. I told the coach that, indeed I'm not that pathetic and weak! Not sure how exactly I strained my groin but it was sore for a couple of days, seems to be all good now.
After that......I did a workout, 40 walking lunges, 40 pushups, 40 sit ups, 1 min constant skipping, then 20 of each, plus a min skipping, then 20 of each again, 1 min skipping, then 10 of each, 1 min skipping. I have to say by Thursday, I had severe DOMS, particularly across my abs. Trainer told me how to scale my sit ups when they got too tough....pffffff.....was determined not to do that haha! I did a scaled version, (some of us were asked to for time), I think the RX version is 50, 40, 30, 20, 10 for all the 'fitzos'!
Oh well, if he thinks I'm elementary or unfit now......he is gonna be shown hahaha! At the end of the Paleo challenge, he has said he is doing 5 burpees for each kilo each person loses......so for me I want him doing 50, and there are almost 30 people doing this challenge so he may be busy!!! And I'm on the easiest dietary choice of the 3 options.
I missed Crossfit on Wednesday, - groin was still sore and there were huge threats of snow storms. Thursday I had severe DOMS and spent all Thursday and Friday doing an assignment for my course. Saturday got the treadmill run in and some work doing pushups, kettlebells swings and squats and tricep dips. I still need to be a bit more consistent with workouts I feel, - my 3-4 a week effort need to be stepped up to at least 5 now! Diet wise, still good on no diet or normal soft drinks. No real binges......although after tea, then wine one night I had 2 jacket microwaved potatoes with cheese, squeezed lemon and pepper. Regretted that, still felt full when I woke up, but did skip breakfast. Another day, my steak was so good, (my 220g portion was supposed to be 2 meals), I cooked it all to have half for tea, and half cold the next day for breakfast. Umm, had all for tea, was slightly overfull but skipped protein out of my breakfast the next morning.
On Saturday night, - a new friend I'm sorta seeing found out luv Paua, so made me paua patties. I was thinking 2, 3 max for me with some side salad. But he made me 5, had his steak, I know paua is expensive to buy, but he can catch them himself. He didn't want to eat any more than half of one so I ended up having 4 and a half. Anyway, these were the best paua patties I've ever had, no flour, pretty much just paua meat and onion in these ones! I keep telling him about my challenge, my need and desire for results lol, performance all round and of course fatloss! He made me tea another night, I tell him....'healthy, and not too much', but feel too rude if I get too strict about the paleo ingredients hardcore. He is right into resistance training and building muscle himself, and is doing a hardcore programme.
Other news, my best mate from Perth and her partner are coming to stay at my house tomorrow! (I lived with her for just over a year before returning to NZ, and her partner moved in a couple of months before I moved back). On Wednesday and Thursday, I think we are heading up to Queenstown. Am very excited about that. Am about to head to the pool now, do 1km of laps, then Crossfit. Final house pampering tomorrow morning, then a Crossfit workout at lunch, then meeting them mid arvo or so I think. Healthy version lasagna and salad for tea at mine!
So that's me at the moment, talk soon. Oh yeah, - we have a 'mild' high of 9 degrees today. For a good few days last week I didn't see anything above 4!...and into the negatives at night!
Pip
Sunday, June 23, 2013
Sunday, June 16, 2013
PALEO CHALLENGE UPDATE......WEEK 1 DOINGS
Time for a check in!
Well, I submitted my food log and training log for the week.......awaiting feedback now.
For work last week, I was in an active job. It involved power walking/sometimes some running, along with pushing and pulling for 5-7 hours a day! Enough for a sweat up despite almost freezing temperatures over here. For work I've been on the go picking up bundles of either 5 or 10 1-2 year old trees, and bagging up either bags of 100 or 150 trees. I have to power walk/sometimes run/use muscles to keep up the pace required! And I come home totally covered in mud and mainly wet and buggered lol!
Other than that, my training was 2 Crossfit WOD's, (Workout of Day) plus 2 stints on the treadmill. My fitness isn't all that flash at the moment. Therefore I set the incline on 1 and speed at 10kmph, aiming to push out 30 mins or 5km! Right now I'm not managing to do it in one stint. On Tuesday I had to have a 5 min break at the 22 min mark, and on Friday a 4 min break at the 25 min mark before getting on to complete the 5k. I was too stubborn to drop the pace....so opted for the rest.
Oh, I managed a 1:57 500m at level 10 on the rower on Thursday at Crossfit gym! I am eventually aiming for a sub 4 min km at level 10 on rower. Ellusive to me. A few years back, the closest I've come is 4:08. I can't yet keep up the pace required, - I have a love/hate relationship with rower.
Compared to other fit people in the class, I have a long way to go. The box jumps scare me. I don't know how all of the chicks seem to make it look so easy to do heaps of box jumps on a 16 inch box minimum...but up to a 24 inch box! And the guys! They are awesome! But I am determined to get better and stronger all round. I can only seem to do a 16 inch box jumps with a small run up, so my WODS can take a while!
Food wise, I can report no bingeing, no coke zero, no drinking alone, no sugary confectionary, lots of water so all good. HOWEVER....my social life has um...changed a bit of late, too much drinking on Friday and Saturday night took place, not the best food choices, (but social eating) and no training on the weekend. It's a hard one, as while trying to fit into new social situations, I want to appreciate the efforts/be grateful of how others prepare food for me and not be too rigid and obsessive.....but still feel 'on track'. But I really must/want to cut back on drinking this week and prioritise rather than flag off all training!
While I am still eating grains, I do want to try just to prioritise Paleo eating a little more.
Till next time,
Pip
Well, I submitted my food log and training log for the week.......awaiting feedback now.
For work last week, I was in an active job. It involved power walking/sometimes some running, along with pushing and pulling for 5-7 hours a day! Enough for a sweat up despite almost freezing temperatures over here. For work I've been on the go picking up bundles of either 5 or 10 1-2 year old trees, and bagging up either bags of 100 or 150 trees. I have to power walk/sometimes run/use muscles to keep up the pace required! And I come home totally covered in mud and mainly wet and buggered lol!
Other than that, my training was 2 Crossfit WOD's, (Workout of Day) plus 2 stints on the treadmill. My fitness isn't all that flash at the moment. Therefore I set the incline on 1 and speed at 10kmph, aiming to push out 30 mins or 5km! Right now I'm not managing to do it in one stint. On Tuesday I had to have a 5 min break at the 22 min mark, and on Friday a 4 min break at the 25 min mark before getting on to complete the 5k. I was too stubborn to drop the pace....so opted for the rest.
Oh, I managed a 1:57 500m at level 10 on the rower on Thursday at Crossfit gym! I am eventually aiming for a sub 4 min km at level 10 on rower. Ellusive to me. A few years back, the closest I've come is 4:08. I can't yet keep up the pace required, - I have a love/hate relationship with rower.
Compared to other fit people in the class, I have a long way to go. The box jumps scare me. I don't know how all of the chicks seem to make it look so easy to do heaps of box jumps on a 16 inch box minimum...but up to a 24 inch box! And the guys! They are awesome! But I am determined to get better and stronger all round. I can only seem to do a 16 inch box jumps with a small run up, so my WODS can take a while!
Food wise, I can report no bingeing, no coke zero, no drinking alone, no sugary confectionary, lots of water so all good. HOWEVER....my social life has um...changed a bit of late, too much drinking on Friday and Saturday night took place, not the best food choices, (but social eating) and no training on the weekend. It's a hard one, as while trying to fit into new social situations, I want to appreciate the efforts/be grateful of how others prepare food for me and not be too rigid and obsessive.....but still feel 'on track'. But I really must/want to cut back on drinking this week and prioritise rather than flag off all training!
While I am still eating grains, I do want to try just to prioritise Paleo eating a little more.
Till next time,
Pip
Sunday, June 9, 2013
CROSSFIT 10 WEEK PALEO CHALLENGE.......
G'day all!
Well, life has been a bit topsy turvy of late...in other words I have let the *stop *start effect occur. Not enough consistent streamlined progress before really falling off track. However am not here to moan about that.......instead I ht ave signed up for a 10 week paleo challenge!!!!!
This isn't an 'online' challenge.......or a shakes/supplements type of challenge either.
We had 3 levels of Paleo to choose from, number 1 being ultra strict....no grains, 0-1 serves of dairy, no starches, no alcohol, no sugar, some of the right fruits, (ie berries)....basically protein, greens, nuts, seeds, and some non sweetened baking without grains or regular flour. Number 2 option was called 80/20......meaning either a free day, 3 free meals, some alcohol, or similar *agreed* conditions applied, - the rest as per option 1. Number 3 option, - healthier living! I signed up for the easier option, number 3 in this case today.
My goals for the 10 weeks are:
* No bingeing
* At least 2 Crossfit WOD's per week....plus 20k running, (either outdoors, incline treadmill or flat faster treadmill) plus either a 20k bike ride or 1k swim. I also own a 6kg and 8kg kettlebell and some 4kg dumbells so just need to regularly put in at least 10 mins each third day working those at home along with pushups, lunges, plank.
* No confectionary sugar except social occasions where none feels out of place....keep moderate! If I'm to make a dessert of cake, I'm to keep it paleo friendly this challenge!
* I am not wanting to give up bread, starch and grains......but am aiming for at least 2 days a week where I just go paleo....for the 10 weeks.
* No drinking alcohol alone, just moderate socially if I choose to, always alternated with water.
* Am shooting for about a 10kg loss, to be much faster, stronger and fitter....and to have a consistent 10 weeks.
* No coke zero......I drink about 2-3 600ml bottles per week. So this should be easy as a few years ago I used to average 2-3 600ml bottles per day of diet fizz.
We repeat todays Workout of the day.....in 5 weeks, to see progress, then again at end of 10 weeks.
* We had photos taken today, again that happens in 10 weeks
Today weighed in at 84.1kg, had a 95.5cm waist, (shit!) I know I've never had to worry about giving up grains or carbs to lose weight in the past. Even mid 2011 I reached 62kg......still ate grains, potatoes etc as I dropped to that while eating them, training well and feeling good. When I was 21, I decided to get fit, low fat was more the craze then, so I worried more about what a piece of meat contained rather than a wholegrain baguette and quite easily at that time dropped to 58-60kg where I maintained for a while. I do luv paleo food, want lots of my diet made up of it, but I'm tentative about cutting out food types, but like the environment and am keen to try and keep up with the 'strict' paleo group :-)
Well, life has been a bit topsy turvy of late...in other words I have let the *stop *start effect occur. Not enough consistent streamlined progress before really falling off track. However am not here to moan about that.......instead I ht ave signed up for a 10 week paleo challenge!!!!!
This isn't an 'online' challenge.......or a shakes/supplements type of challenge either.
We had 3 levels of Paleo to choose from, number 1 being ultra strict....no grains, 0-1 serves of dairy, no starches, no alcohol, no sugar, some of the right fruits, (ie berries)....basically protein, greens, nuts, seeds, and some non sweetened baking without grains or regular flour. Number 2 option was called 80/20......meaning either a free day, 3 free meals, some alcohol, or similar *agreed* conditions applied, - the rest as per option 1. Number 3 option, - healthier living! I signed up for the easier option, number 3 in this case today.
My goals for the 10 weeks are:
* No bingeing
* At least 2 Crossfit WOD's per week....plus 20k running, (either outdoors, incline treadmill or flat faster treadmill) plus either a 20k bike ride or 1k swim. I also own a 6kg and 8kg kettlebell and some 4kg dumbells so just need to regularly put in at least 10 mins each third day working those at home along with pushups, lunges, plank.
* No confectionary sugar except social occasions where none feels out of place....keep moderate! If I'm to make a dessert of cake, I'm to keep it paleo friendly this challenge!
* I am not wanting to give up bread, starch and grains......but am aiming for at least 2 days a week where I just go paleo....for the 10 weeks.
* No drinking alcohol alone, just moderate socially if I choose to, always alternated with water.
* Am shooting for about a 10kg loss, to be much faster, stronger and fitter....and to have a consistent 10 weeks.
* No coke zero......I drink about 2-3 600ml bottles per week. So this should be easy as a few years ago I used to average 2-3 600ml bottles per day of diet fizz.
We repeat todays Workout of the day.....in 5 weeks, to see progress, then again at end of 10 weeks.
* We had photos taken today, again that happens in 10 weeks
Today weighed in at 84.1kg, had a 95.5cm waist, (shit!) I know I've never had to worry about giving up grains or carbs to lose weight in the past. Even mid 2011 I reached 62kg......still ate grains, potatoes etc as I dropped to that while eating them, training well and feeling good. When I was 21, I decided to get fit, low fat was more the craze then, so I worried more about what a piece of meat contained rather than a wholegrain baguette and quite easily at that time dropped to 58-60kg where I maintained for a while. I do luv paleo food, want lots of my diet made up of it, but I'm tentative about cutting out food types, but like the environment and am keen to try and keep up with the 'strict' paleo group :-)
Thursday, May 16, 2013
AN UPDATE......A NEW PAIR OF JEANS LOL......
G'day,
Lately have been working, doing some gardening, have just booked my next lot of Crossfit classes, (2 a week for the month of June) and playing with my cute lil nephew who is 9 weeks old today. Have also caught up with some old school friends, (whom I hadn't seen in well over 10 years, and at that stage briefly).
Here is something minor! As for the last episode of.....quick weight gain from getting off track, bingeing, etc....and wanting to 'get 'all possible ever desires', all out of my system' before getting 'on track', (hopefully for good) again, - something slightly unusual for me happened over the last few days.
I hadn't yet quite got round to making myself go for a hardcore run, finding out how much fitness I'd lost, trying some pushups, crunches etc and seeing how much I now sucked.....setting the new lower 'starting' dismal benchmark. After a layoff, - and excess quick weight, the results from that are always depressing lol! My 'usual' pattern is.....up until I did that new 'benchmark' training session....I'd get in all the um......'not so desirable foods' in non moderate quantities than I could possibly ever desire, then magically 'after that benchmark session', I would genuinely not ever desire to choose to have them off my own bat for ages......(till I lost momentum)....mental programming of course!
I did set a 'crackdown again date' a couple of weeks ago, but missed the boat on the day so to speak! However over the last week or so......I'm not wanting to eat till hungry, seem to want foods such as a variation of leanish protein with veg or salad, fresh fruit, water, um coffee and some wine, even healthy non sweet dairy options in small quantities, egg white/veg omeletes and similar, some but not excess bread, small serves avocado and occasional almonds etc......actually my normal type of 'on track/in the zone' foods I desire. I made some savoury muffins for workmates the other day, (cheese, some veg, herbs, pepper white flour, trim milk and egg). Thought I'd better not get too kinky on them and do them with wholemeal flour or ingredients they wouldn't recognise! Over the many years......they were one of my 'binge foods', I could bake and even eat a whole batch, (12 muffins alone)...hot out of the oven with lashings of butter,....only time I like butter....shhhh! Or if on track.....I didn't genuinely desire or have any if I made them and would avoid them unless in situation I felt rude avoiding them socially. The other day, well I made a random decision to have 1 muffin as a late breakfast with coffee and water, not none, not the whole batch or half the batch lol and had no desire to want to....or go and buy all the chocolate etc I could ever desire to gorge on and didn't!
Am revved for a big run tomorrow, am not expecting a great time or anything. I can see myself having a desire for, sorry for the term but 'clean food', once I'm as focussed with training as I'd like to stay again! But whether it's 'clean' food or the muffin lol........it definitely feels better to feel satisfied I haven't binged. Lets keep this going! It's really just keeping on top of the mental game, (no secret).....if those silly 'urges' come, if we ignore them the best we can, they will pass.
BTW, - I don't have many nice looking jeans or trousers which sit respectfully at the moment, - all too small and of course long pants are desired in winter over shorts. I do have one pair of jeans, but being low cut, they seem to 'pop' off my butt so I need to be mindful of that and wear a long baggy top. Even a belt didn't help. So there was a deal at Just Jeans.....one pair for $69.95 or 2 for $100. I chose a stretch, straight legged blue high waisted size 14 pair that fit now, and a choc brown stretch pair in size 12, (like nothing I have ever had before) that will match all my clothes, - which will fit when I move toward the high to mid 70's odd kg wise.
Other than that, am cruising along well!
Lately have been working, doing some gardening, have just booked my next lot of Crossfit classes, (2 a week for the month of June) and playing with my cute lil nephew who is 9 weeks old today. Have also caught up with some old school friends, (whom I hadn't seen in well over 10 years, and at that stage briefly).
Here is something minor! As for the last episode of.....quick weight gain from getting off track, bingeing, etc....and wanting to 'get 'all possible ever desires', all out of my system' before getting 'on track', (hopefully for good) again, - something slightly unusual for me happened over the last few days.
I hadn't yet quite got round to making myself go for a hardcore run, finding out how much fitness I'd lost, trying some pushups, crunches etc and seeing how much I now sucked.....setting the new lower 'starting' dismal benchmark. After a layoff, - and excess quick weight, the results from that are always depressing lol! My 'usual' pattern is.....up until I did that new 'benchmark' training session....I'd get in all the um......'not so desirable foods' in non moderate quantities than I could possibly ever desire, then magically 'after that benchmark session', I would genuinely not ever desire to choose to have them off my own bat for ages......(till I lost momentum)....mental programming of course!
I did set a 'crackdown again date' a couple of weeks ago, but missed the boat on the day so to speak! However over the last week or so......I'm not wanting to eat till hungry, seem to want foods such as a variation of leanish protein with veg or salad, fresh fruit, water, um coffee and some wine, even healthy non sweet dairy options in small quantities, egg white/veg omeletes and similar, some but not excess bread, small serves avocado and occasional almonds etc......actually my normal type of 'on track/in the zone' foods I desire. I made some savoury muffins for workmates the other day, (cheese, some veg, herbs, pepper white flour, trim milk and egg). Thought I'd better not get too kinky on them and do them with wholemeal flour or ingredients they wouldn't recognise! Over the many years......they were one of my 'binge foods', I could bake and even eat a whole batch, (12 muffins alone)...hot out of the oven with lashings of butter,....only time I like butter....shhhh! Or if on track.....I didn't genuinely desire or have any if I made them and would avoid them unless in situation I felt rude avoiding them socially. The other day, well I made a random decision to have 1 muffin as a late breakfast with coffee and water, not none, not the whole batch or half the batch lol and had no desire to want to....or go and buy all the chocolate etc I could ever desire to gorge on and didn't!
Am revved for a big run tomorrow, am not expecting a great time or anything. I can see myself having a desire for, sorry for the term but 'clean food', once I'm as focussed with training as I'd like to stay again! But whether it's 'clean' food or the muffin lol........it definitely feels better to feel satisfied I haven't binged. Lets keep this going! It's really just keeping on top of the mental game, (no secret).....if those silly 'urges' come, if we ignore them the best we can, they will pass.
BTW, - I don't have many nice looking jeans or trousers which sit respectfully at the moment, - all too small and of course long pants are desired in winter over shorts. I do have one pair of jeans, but being low cut, they seem to 'pop' off my butt so I need to be mindful of that and wear a long baggy top. Even a belt didn't help. So there was a deal at Just Jeans.....one pair for $69.95 or 2 for $100. I chose a stretch, straight legged blue high waisted size 14 pair that fit now, and a choc brown stretch pair in size 12, (like nothing I have ever had before) that will match all my clothes, - which will fit when I move toward the high to mid 70's odd kg wise.
Other than that, am cruising along well!
Wednesday, May 8, 2013
Crossfit and The Potential 'Elephant' In The Room.........
G'day!
First up: Crossfit! I have completed the 4 Elements Beginner classes now, and tonight we had a 5th session for free today where we did our Baseline WOD, (workout of day). Our first 4 beginner classes each consisted of a warm up, (Crossfit moves and often 'skipping rope skipping' like what I did as a kid), then a skills session where we learnt a variety of the basic Crossfit moves and we had them scaled to a suitable level of where we are at now. Next we had the WOD, (normally a circuit with either running or rowing machines with exercises such as squats, push presses, pullups, (yeah right, I can only do 'jumping pullups' right now, - standing on a box, hands on a bar where I can jump to get my chin above the bar!) Also Crossfit push ups, sit ups, shoulder presses, kettlebell swings, deadlifts, jumping up and down on a box using muscles/power but keeping feet together, (not confident with going very high at all with that one) plus some others! We always finish with a good stretch. It's definitely a style of training I will enjoy. At times I will love to hate it! But as it's different each workout, it will be interesting, I will learn lots, I will finally consolidate better technique with resistance moves than ever before and it will be fantastic seeing myself improve with time. Those who become really confident and fit can compete in Crossfit Games etc in the future! 10 in a class, and it's great to train with others in a setting different from Bodypump! Today, our Baseline WOD was, 400m run, 15 kettlebell swings, 20 sit ups, 10 push presses, 20 squats, 5 shoulder press, (weights/resistance to suit which we record). General standard is guys repeat twice, girls once, - but all the class did it twice! We record the time, repeat in 3 months.
Now this 'Elephant', (refer to the title of this post). Hmmm....
I have always been frustrated with the way I learn somewhat.
As a little child, once I learnt talk, (I was a bit of a late talker) I could reel off the names of all the towns/probably most of the small localities between Invercargill and Christchurch, (over 500km apart) after I had travelled that road just once with family, (at 3-4 years old)! All through school I wasn't so flash at listening and answering questions about a story a teacher read, (comprehension) as unless the topic really interested me, I went off in a daydream or couldn't concentrate! I was better at maths, (more logical). I have always been, (still am to this day) awkward looking with my form regarding exercise. For example I know I have a slightly weird running gait, my swimming technique looks awkward, I always get talked to about my form regarding resistance exercises involving weights, (I know instructors need to look after our safety!) Lets say I had to learn social skills to an extent growing up, - they didn't always come naturally but Mum taught them throughout childhood/pre teens and I still even learnt some more of my own throughout adulthood so far. In primary school I remember a teacher spending quite a bit of time with me getting me to use eye-contact when speaking to others. I thought the teacher was weird and didn't consider it important at the time, but from then on think I nailed the eye-contact issue anyway and when older, was glad I did. I had issues with getting picked on and not making as many friends as I wanted throughout school, (had a few though). I have rectified this in adulthood which is pleasing! Another thing, I was taught manners very young though!
Ummm.......so where is this going? Perhaps a very mild case of Aspergers Syndrome??? Or not??? Anyway at about 24 my Mum brought up the possible word, 'Aspergers Syndrome' with me? I was determined not to have it....the word 'syndrome' spelt 'disability' at the time, - not something I wanted! However I took her up on an offer to visit a psychologist near Perth, (this was not long after I moved to WA). I went in there explaining Mum's concern, my view on the subject. I used eye-contact and all. She gave me a multi-choice questionaire to fill out, I could figure out the answers which indicated *neurotypical* and circled them! However a few questions struck a chord, - particularly one describing 'comforting real pleasure making movements we can do to ourselves'! I know I'm in the very high minority with that one, always have been from a young age ;-). Due to my final answers, age 24 I was told I was 'normal' with a few interesting weird traits!
However, since I knew of the word 'Aspergers' now, - it has played on my mind a bit since. I researched it, watched the video tapes my Uncle used to tape of myself, my sister and cousins as kids and teenagers. I can see....my communication was a bit different. As a kid I was a bit stuck on one thing at a time, slow on the uptake socially, vacant looking. At about age 13 I realised this, - and turned to a complete skite very quickly! All good, - but my actions looked like that of about a 9 year old when I was 13, pretty much my current height and well developed for that age, - I think behaviour levelled out mid-late teens.
Now, - whether I have mild Aspergers or not, - the way I learn now annoys me. I need to learn in a rote memory style, - going over and over small bits of info till it's en-grained! Even with Crossfit, - I seem to feel annoyed if I can't quite pick up the form of a move as quickly as others in the class......therefore have to watch a you-tube video etc and practise alone over and over to pick it up properly! I'm not a big movie watcher of fiction book reader. I prefer non-fiction, biographies, sports, news, documentaries, reality TV in preference to movies and soaps. (I go into a daydream in most non-real or harder plot movies if people who I hang out with want to watch one!) It could attribute to my driving anxiety in busy areas.
After research, - I found there aren't many psychologists specialising in Aspergers or even Autism. One in Auckland I found online. Also, - I found it is a fine line and debateable where someone has mild Aspergers or is neurotypical with a higher percentile amount of aspie traits as it's on a spectrum! The answer could differ between different trained psychologists!
One area where I DON'T appear to be affected by Aspergers is......my non-need to a structured identical daily routine! I love travel, the unknown, random adventure in different countries and cultures. On a more local scale, I had never done Crossfit, didn't know anyone in my class, (most attendees went along with either friends or partners to a class).......to me that was exciting, non stressful and non-intimidating.
In conclusion, - I think we are all unique. I am open to the fact that I think some labels in some cases may be given to some people un-necessarily. If I went and paid the big money to get a successful (or not) very mild Aspergers diagnosis, I thought about what would change in my life, - nothing either way. I certainly don't want to be labelled with it! Workwise the only thing where it could be an issue is a complex job where lots of new things in very stressful, (medical namely or matter of life/death) social situations need to be learned very quickly and I avoid jobs like that. I believe the occasional person possibly has milked an Aspergers diagnosis, ie an excuse for a disability pension, when they really don't need it! I 've decided I have no interest in whether I'm diagnosed with it or not, - life won't change. The only peeps I've mentioned the potential word 'Aspergers' to is family, a close relative and ex-partner, (I have small regrets of the latter).
Enough for a day, now I've let that cat of of the bag, I don't see I need to mention it, whether I have a form of it borderline or not doesn't bother me at all but I don't need to make excuses cause of it's potential or have possible talks of it transferred to future posts! Talk soon :-)
Cheers Pip!
First up: Crossfit! I have completed the 4 Elements Beginner classes now, and tonight we had a 5th session for free today where we did our Baseline WOD, (workout of day). Our first 4 beginner classes each consisted of a warm up, (Crossfit moves and often 'skipping rope skipping' like what I did as a kid), then a skills session where we learnt a variety of the basic Crossfit moves and we had them scaled to a suitable level of where we are at now. Next we had the WOD, (normally a circuit with either running or rowing machines with exercises such as squats, push presses, pullups, (yeah right, I can only do 'jumping pullups' right now, - standing on a box, hands on a bar where I can jump to get my chin above the bar!) Also Crossfit push ups, sit ups, shoulder presses, kettlebell swings, deadlifts, jumping up and down on a box using muscles/power but keeping feet together, (not confident with going very high at all with that one) plus some others! We always finish with a good stretch. It's definitely a style of training I will enjoy. At times I will love to hate it! But as it's different each workout, it will be interesting, I will learn lots, I will finally consolidate better technique with resistance moves than ever before and it will be fantastic seeing myself improve with time. Those who become really confident and fit can compete in Crossfit Games etc in the future! 10 in a class, and it's great to train with others in a setting different from Bodypump! Today, our Baseline WOD was, 400m run, 15 kettlebell swings, 20 sit ups, 10 push presses, 20 squats, 5 shoulder press, (weights/resistance to suit which we record). General standard is guys repeat twice, girls once, - but all the class did it twice! We record the time, repeat in 3 months.
Now this 'Elephant', (refer to the title of this post). Hmmm....
I have always been frustrated with the way I learn somewhat.
As a little child, once I learnt talk, (I was a bit of a late talker) I could reel off the names of all the towns/probably most of the small localities between Invercargill and Christchurch, (over 500km apart) after I had travelled that road just once with family, (at 3-4 years old)! All through school I wasn't so flash at listening and answering questions about a story a teacher read, (comprehension) as unless the topic really interested me, I went off in a daydream or couldn't concentrate! I was better at maths, (more logical). I have always been, (still am to this day) awkward looking with my form regarding exercise. For example I know I have a slightly weird running gait, my swimming technique looks awkward, I always get talked to about my form regarding resistance exercises involving weights, (I know instructors need to look after our safety!) Lets say I had to learn social skills to an extent growing up, - they didn't always come naturally but Mum taught them throughout childhood/pre teens and I still even learnt some more of my own throughout adulthood so far. In primary school I remember a teacher spending quite a bit of time with me getting me to use eye-contact when speaking to others. I thought the teacher was weird and didn't consider it important at the time, but from then on think I nailed the eye-contact issue anyway and when older, was glad I did. I had issues with getting picked on and not making as many friends as I wanted throughout school, (had a few though). I have rectified this in adulthood which is pleasing! Another thing, I was taught manners very young though!
Ummm.......so where is this going? Perhaps a very mild case of Aspergers Syndrome??? Or not??? Anyway at about 24 my Mum brought up the possible word, 'Aspergers Syndrome' with me? I was determined not to have it....the word 'syndrome' spelt 'disability' at the time, - not something I wanted! However I took her up on an offer to visit a psychologist near Perth, (this was not long after I moved to WA). I went in there explaining Mum's concern, my view on the subject. I used eye-contact and all. She gave me a multi-choice questionaire to fill out, I could figure out the answers which indicated *neurotypical* and circled them! However a few questions struck a chord, - particularly one describing 'comforting real pleasure making movements we can do to ourselves'! I know I'm in the very high minority with that one, always have been from a young age ;-). Due to my final answers, age 24 I was told I was 'normal' with a few interesting weird traits!
However, since I knew of the word 'Aspergers' now, - it has played on my mind a bit since. I researched it, watched the video tapes my Uncle used to tape of myself, my sister and cousins as kids and teenagers. I can see....my communication was a bit different. As a kid I was a bit stuck on one thing at a time, slow on the uptake socially, vacant looking. At about age 13 I realised this, - and turned to a complete skite very quickly! All good, - but my actions looked like that of about a 9 year old when I was 13, pretty much my current height and well developed for that age, - I think behaviour levelled out mid-late teens.
Now, - whether I have mild Aspergers or not, - the way I learn now annoys me. I need to learn in a rote memory style, - going over and over small bits of info till it's en-grained! Even with Crossfit, - I seem to feel annoyed if I can't quite pick up the form of a move as quickly as others in the class......therefore have to watch a you-tube video etc and practise alone over and over to pick it up properly! I'm not a big movie watcher of fiction book reader. I prefer non-fiction, biographies, sports, news, documentaries, reality TV in preference to movies and soaps. (I go into a daydream in most non-real or harder plot movies if people who I hang out with want to watch one!) It could attribute to my driving anxiety in busy areas.
After research, - I found there aren't many psychologists specialising in Aspergers or even Autism. One in Auckland I found online. Also, - I found it is a fine line and debateable where someone has mild Aspergers or is neurotypical with a higher percentile amount of aspie traits as it's on a spectrum! The answer could differ between different trained psychologists!
One area where I DON'T appear to be affected by Aspergers is......my non-need to a structured identical daily routine! I love travel, the unknown, random adventure in different countries and cultures. On a more local scale, I had never done Crossfit, didn't know anyone in my class, (most attendees went along with either friends or partners to a class).......to me that was exciting, non stressful and non-intimidating.
In conclusion, - I think we are all unique. I am open to the fact that I think some labels in some cases may be given to some people un-necessarily. If I went and paid the big money to get a successful (or not) very mild Aspergers diagnosis, I thought about what would change in my life, - nothing either way. I certainly don't want to be labelled with it! Workwise the only thing where it could be an issue is a complex job where lots of new things in very stressful, (medical namely or matter of life/death) social situations need to be learned very quickly and I avoid jobs like that. I believe the occasional person possibly has milked an Aspergers diagnosis, ie an excuse for a disability pension, when they really don't need it! I 've decided I have no interest in whether I'm diagnosed with it or not, - life won't change. The only peeps I've mentioned the potential word 'Aspergers' to is family, a close relative and ex-partner, (I have small regrets of the latter).
Enough for a day, now I've let that cat of of the bag, I don't see I need to mention it, whether I have a form of it borderline or not doesn't bother me at all but I don't need to make excuses cause of it's potential or have possible talks of it transferred to future posts! Talk soon :-)
Cheers Pip!
Sunday, April 28, 2013
THE PLAN......
To follow on from my last post, I have decided I am ready to implement a slightly tweaked plan regarding my mission to permanently quit binge eating, get in shape, fitter and to stay that way permanently but with some potential balance. That being:
* keep off the scales for at least 8 weeks to start with.
* No wine ever is to be purchased and opened alone while chilling, - can do so only if sharing it with others or attending a social situation where others are drinking.
* At least 4 alcohol free days per week. If the desire is there to enjoy a drink, no more than 2 stubbies, (330-375ml bottles) of beer permitted if I choose to chill with a drink in my own company.
* As illustrated in the post below, - I mentioned I can have issues, (if not in zone) with sugary sweet confectionary type foods and drinks plus even deep fried beer battered fish and potato wedges or even a proper pie, (dunno why) from time to time. If IN the zone the foods don't generally ever bother me at all, but if I start, - I tend to eventually binge, - a mindset I need to lose! To combat this I have decided to give myself a 1000 calorie weekly budget if I choose to indulge in any of these types of foods, (sweet confectionary/deep fried or foods with pastry) outside of social occasions where I feel slightly out of place if I don't have what has been prepared in moderation. These indulgences are to be worked in as meals, or parts of meals or snacks, - not just extras on top of normal intake. I am not going to be paranoid enough, (not the point of this exercise) to worry whether my 1000 cal estimate is infact 942 or even 1012 calories. However some estimations of about 1000 cals a hit are: an average restaurant serve of beer battered fish with wedges OR 1 medium pie, 50g chocolate bar, can of coke, (not my style), OR a large 'skim' frappucino or smoothie with a piece of caramel slice OR 180-200g chocolate OR 3 small serves of homemade lemon pudding as a mid arvo snack, (over 3 days of course). I can choose to use none or all of my 1000 cal budget, in a week. However like alcohol, I can't carry unused calories into a future week. The purpose of this, is IF I choose to indulge in what have previously been troublesome foods, some boundaries are there and I will always feel better about myself if I keep to my boundaries.
* Now, just need to ramp up training again! I am well behind now on my running 1000km this year challenge. Training goal for this week: - 20 running kms, - happy to just jog and make up the mileage without pressure of times/hills yet, 20km bike ride, 2 x Crossfit beginner classes.
Sorry this sounds a bit boring and technical. It's better and quicker than handwriting it. Will be back next Sunday to report these doings and eventualities. :-) Will make sure I wake up tomorrow, (Monday) morning feeling as confident as I do now.
Other news: - have passed all content to do with my study over this first intake, - YAY!
* keep off the scales for at least 8 weeks to start with.
* No wine ever is to be purchased and opened alone while chilling, - can do so only if sharing it with others or attending a social situation where others are drinking.
* At least 4 alcohol free days per week. If the desire is there to enjoy a drink, no more than 2 stubbies, (330-375ml bottles) of beer permitted if I choose to chill with a drink in my own company.
* As illustrated in the post below, - I mentioned I can have issues, (if not in zone) with sugary sweet confectionary type foods and drinks plus even deep fried beer battered fish and potato wedges or even a proper pie, (dunno why) from time to time. If IN the zone the foods don't generally ever bother me at all, but if I start, - I tend to eventually binge, - a mindset I need to lose! To combat this I have decided to give myself a 1000 calorie weekly budget if I choose to indulge in any of these types of foods, (sweet confectionary/deep fried or foods with pastry) outside of social occasions where I feel slightly out of place if I don't have what has been prepared in moderation. These indulgences are to be worked in as meals, or parts of meals or snacks, - not just extras on top of normal intake. I am not going to be paranoid enough, (not the point of this exercise) to worry whether my 1000 cal estimate is infact 942 or even 1012 calories. However some estimations of about 1000 cals a hit are: an average restaurant serve of beer battered fish with wedges OR 1 medium pie, 50g chocolate bar, can of coke, (not my style), OR a large 'skim' frappucino or smoothie with a piece of caramel slice OR 180-200g chocolate OR 3 small serves of homemade lemon pudding as a mid arvo snack, (over 3 days of course). I can choose to use none or all of my 1000 cal budget, in a week. However like alcohol, I can't carry unused calories into a future week. The purpose of this, is IF I choose to indulge in what have previously been troublesome foods, some boundaries are there and I will always feel better about myself if I keep to my boundaries.
* Now, just need to ramp up training again! I am well behind now on my running 1000km this year challenge. Training goal for this week: - 20 running kms, - happy to just jog and make up the mileage without pressure of times/hills yet, 20km bike ride, 2 x Crossfit beginner classes.
Sorry this sounds a bit boring and technical. It's better and quicker than handwriting it. Will be back next Sunday to report these doings and eventualities. :-) Will make sure I wake up tomorrow, (Monday) morning feeling as confident as I do now.
Other news: - have passed all content to do with my study over this first intake, - YAY!
CROSSFIT, NEW JOURNEY, SACRIFICE, RESTRICTION.......
Firstly, - I attended my first two Crossfit beginners classes last week. The instructor is awesome, it is a style of training I want to keep up, - and improve DRAMATICALLY with. Through my own doings, (overeating) I am ashamed of my current fitness level all round, and feel very annoyed with myself, as much as I've tried the positive self talk and all! When I was asked if I'd ever done resistance training, - I replied, not recently so she didn't expect too much! At the last session, after a warm up and stretches we had a skill session where we learnt push presses, (basic level bar) and deadlifts and I mastered these easily at the time. The push presses used a different technique than I'd ever used before, - a little dip, then having to pull head through the bar during the 'push' phase. I have been doing Body pump classes off and on since I was 18.
After practise of the 'skill' moves, we went on to do an 8 minute workout which involved completing a 200m run, 7 push presses and 7 deadlifts as many times as possible. Once I got to the push presses first time, I felt I wasn't doing them right, was trying to copy the others and hoped no-one was trying to copy me! But I was purposefully at the back of the pack, so soon everyone was onto deadlifts. During the second sequence near the end, the instructor spotted me and tried to give me pointers so I listened and did more repetitions this round. I have found in classes such as pump, I could just follow the moves of the instructors up the front, - here I am going to need to learn all the moves! I can feel myself over-trying and getting frustrated if I don't learn or pick up new moves as quickly as I want but REALLY want to keep doing this. I arrived to class early, saw an experienced class during the second part of their workout and they looked amazing! I want to perform like the fit chicks in that class!!!
Another thing, - in regard to binge eating I haven't really kicked it to the kerb at all, - I don't want to go near the scales but all my largest clothes are almost bursting at the seams. I have XL semi fitted icebreaker tops I was wearing without too many rolls showing through and no jumpers when dipping below 80kg. Now the rolls have resurfaced and breasts have enlarged again. My larger shaped jackets are now overstrained if done up, - best bet is a baggy thick jumper. Guessing I've hit the mid 80s like at the beginning of the year. Plus stomach is big in relation to hips, not good for the tops of trousers as the friction turns the tops of waistband over, - up to a couple of times. I had made good ground, with a bit of an improvement in fitness levels this year so am gutted to have lost that.
I had been trying a version of intuitive eating, - no restricting. However I still don't like that. If 'in the zone' I stick to habits I'm happy with, - with sugar I genuinely don't want confectionary food for example. For a few months I can eat no sugary confectionary, (excepting social occasions where I feel rude if I don't in a moderate quantity) and not feel deprived at all, infact invincible and no desire for it.. Then for some reason I get an urge for something like a serve of lemony pudding, - then decide to allow what I consider a reasonable quantity, and then have it without guilt. That is fine, - however often the next day I get a really strong urge for say caramello chocolate, then decide on a portion, eat it without the guilt. Then the next day something else.........the point I am making is that eventually leads to full blown bingeing, where my sabotaging brain wants 'everything' - even if a week down the track, - a belief that needs changed. I guess this philosophy is similar for smokers if they re-start after quitting.
Next it occured to me: generally to get where we most desire or want in life, we need to restrict or sacrifice in other areas of our life, that applies for most things.
I received what I thought was a nice comment this week. A new friend who lives near me, (but not from here), said I seem 'different' than others in her circle who are 'from' here. I asked 'how', - she said more open to new ideas, open minded, can talk travel, accepting of most type of people, can talk about a life of a radius of more than 200k from me lol! I thought that was nice.
I am still scheming my next travel plans: - am thinking of a trip mid next year to somewhere for a couple of weeks. Not sure if it will be a week long cycling tour in Hawaii, or a trip to Canada and a hiking/biking trip at the Rockies along with a stay in Vancouver, or a biking/hiking tour somewhere in Europe or something totally different from that. I really enjoyed my G-Adventures trip to Thailand as it got off the beaten tourist track and we did/saw lots of much stuff! Have cracked down with expenses to a pleasing degree.
But to make these travel plans happen, (a trip somewhere every second year) I have decided I need to:
* Stop the habit of a facial every 2 months and the expensive serums and skincare routine I started. Back to a supermarket cleanser, combined moisturisor/sunscreen.
* Have substituted expensive Salon shampoo for Tressemae!
* Stick to my rules about the amount I spend on alcohol, and consume.
* Stick to a budget in regard to food, also everything else.
* Full time study next year to extend on from my online course this year won't be an option, - need income.
* My scheming ideas of starting a new business, - (I have visualised already how this imaginary business will function/operate).......need to be put on hold.
For me I reckon it's the same with food. Black and white. Eg, confectionary food not for me (unless for the social occasions talked above as I'm realistic) if I want to be functionally fit and lean and stay that way. Deep fried food, (such as battered fresh fish and wedges) don't need to be completely off limits but really should form no more than a small part of our diet. Thing is again, I can go months without such food easily, - then may get an 'urge' and give in to what I consider a reasonable portion without guilt. Then the next day, want a various pizza, eventually seems to lead to out of control bingeing to some degree. Maybe I can opt for something like a free meal per week, (where I can have a savoury indulgence in what I deem a 'reasonable' quantity) if I desire it, - but that's it, till the next week, and I can't save these meals up for a 'binge'. If unused, - it's unused.
I have read further blogs and articles about people with a history of wildly yo-yoing weights who end up out of shape and want to rectify this for good. Seriously my 'on track' choices seem to amount to 1200-1500 cals daily, - which some argue is low while others, (Michelle Bridges is an example of someone who I read says she eats 1200-1300 cals daily and she is active!) When I eat say that 1200-1500 cals, I think it's quite a bit of food, biggish portions and never feel over hungry or deprived, - probably due to the types of foods I choose, - and if I compare it to what I see others eat, I feel it's plentiful. But I'm not a fruit juice or soft drink haver, so my food portions are bigger than someone who would need to account for my food here but seem to eat next to nothing. And have never followed a 'specific' diet. Some sites say women need at least 2000 cals very minimum a day, - if I had that amount while training I would balloon further and feel a bit over-full to train. And I have read those depressing articles (such as one in readers digest) saying that someone that has maintained a particular weight, requires more food than someone who has reduced,(even worse yoyo reduced) to get to that particular weight to maintain.
Congrats to anyone who has gotten to the end of this novel. No, - I don't think you can outweigh science and eat more calories than you burn and still lose fat. Nor do I think you have to cut out any food groups, - but for health most of it obviously needs to be the nutritious stuff. And yes, while I don't like the terms 'sacrifice' and 'restriction' sometimes I think for me is needed for longer term gain! I totally appreciate how different things also work for different people in all aspects of life.
I have a couple of goals for this week coming.
After practise of the 'skill' moves, we went on to do an 8 minute workout which involved completing a 200m run, 7 push presses and 7 deadlifts as many times as possible. Once I got to the push presses first time, I felt I wasn't doing them right, was trying to copy the others and hoped no-one was trying to copy me! But I was purposefully at the back of the pack, so soon everyone was onto deadlifts. During the second sequence near the end, the instructor spotted me and tried to give me pointers so I listened and did more repetitions this round. I have found in classes such as pump, I could just follow the moves of the instructors up the front, - here I am going to need to learn all the moves! I can feel myself over-trying and getting frustrated if I don't learn or pick up new moves as quickly as I want but REALLY want to keep doing this. I arrived to class early, saw an experienced class during the second part of their workout and they looked amazing! I want to perform like the fit chicks in that class!!!
Another thing, - in regard to binge eating I haven't really kicked it to the kerb at all, - I don't want to go near the scales but all my largest clothes are almost bursting at the seams. I have XL semi fitted icebreaker tops I was wearing without too many rolls showing through and no jumpers when dipping below 80kg. Now the rolls have resurfaced and breasts have enlarged again. My larger shaped jackets are now overstrained if done up, - best bet is a baggy thick jumper. Guessing I've hit the mid 80s like at the beginning of the year. Plus stomach is big in relation to hips, not good for the tops of trousers as the friction turns the tops of waistband over, - up to a couple of times. I had made good ground, with a bit of an improvement in fitness levels this year so am gutted to have lost that.
I had been trying a version of intuitive eating, - no restricting. However I still don't like that. If 'in the zone' I stick to habits I'm happy with, - with sugar I genuinely don't want confectionary food for example. For a few months I can eat no sugary confectionary, (excepting social occasions where I feel rude if I don't in a moderate quantity) and not feel deprived at all, infact invincible and no desire for it.. Then for some reason I get an urge for something like a serve of lemony pudding, - then decide to allow what I consider a reasonable quantity, and then have it without guilt. That is fine, - however often the next day I get a really strong urge for say caramello chocolate, then decide on a portion, eat it without the guilt. Then the next day something else.........the point I am making is that eventually leads to full blown bingeing, where my sabotaging brain wants 'everything' - even if a week down the track, - a belief that needs changed. I guess this philosophy is similar for smokers if they re-start after quitting.
Next it occured to me: generally to get where we most desire or want in life, we need to restrict or sacrifice in other areas of our life, that applies for most things.
I received what I thought was a nice comment this week. A new friend who lives near me, (but not from here), said I seem 'different' than others in her circle who are 'from' here. I asked 'how', - she said more open to new ideas, open minded, can talk travel, accepting of most type of people, can talk about a life of a radius of more than 200k from me lol! I thought that was nice.
I am still scheming my next travel plans: - am thinking of a trip mid next year to somewhere for a couple of weeks. Not sure if it will be a week long cycling tour in Hawaii, or a trip to Canada and a hiking/biking trip at the Rockies along with a stay in Vancouver, or a biking/hiking tour somewhere in Europe or something totally different from that. I really enjoyed my G-Adventures trip to Thailand as it got off the beaten tourist track and we did/saw lots of much stuff! Have cracked down with expenses to a pleasing degree.
But to make these travel plans happen, (a trip somewhere every second year) I have decided I need to:
* Stop the habit of a facial every 2 months and the expensive serums and skincare routine I started. Back to a supermarket cleanser, combined moisturisor/sunscreen.
* Have substituted expensive Salon shampoo for Tressemae!
* Stick to my rules about the amount I spend on alcohol, and consume.
* Stick to a budget in regard to food, also everything else.
* Full time study next year to extend on from my online course this year won't be an option, - need income.
* My scheming ideas of starting a new business, - (I have visualised already how this imaginary business will function/operate).......need to be put on hold.
For me I reckon it's the same with food. Black and white. Eg, confectionary food not for me (unless for the social occasions talked above as I'm realistic) if I want to be functionally fit and lean and stay that way. Deep fried food, (such as battered fresh fish and wedges) don't need to be completely off limits but really should form no more than a small part of our diet. Thing is again, I can go months without such food easily, - then may get an 'urge' and give in to what I consider a reasonable portion without guilt. Then the next day, want a various pizza, eventually seems to lead to out of control bingeing to some degree. Maybe I can opt for something like a free meal per week, (where I can have a savoury indulgence in what I deem a 'reasonable' quantity) if I desire it, - but that's it, till the next week, and I can't save these meals up for a 'binge'. If unused, - it's unused.
I have read further blogs and articles about people with a history of wildly yo-yoing weights who end up out of shape and want to rectify this for good. Seriously my 'on track' choices seem to amount to 1200-1500 cals daily, - which some argue is low while others, (Michelle Bridges is an example of someone who I read says she eats 1200-1300 cals daily and she is active!) When I eat say that 1200-1500 cals, I think it's quite a bit of food, biggish portions and never feel over hungry or deprived, - probably due to the types of foods I choose, - and if I compare it to what I see others eat, I feel it's plentiful. But I'm not a fruit juice or soft drink haver, so my food portions are bigger than someone who would need to account for my food here but seem to eat next to nothing. And have never followed a 'specific' diet. Some sites say women need at least 2000 cals very minimum a day, - if I had that amount while training I would balloon further and feel a bit over-full to train. And I have read those depressing articles (such as one in readers digest) saying that someone that has maintained a particular weight, requires more food than someone who has reduced,(even worse yoyo reduced) to get to that particular weight to maintain.
Congrats to anyone who has gotten to the end of this novel. No, - I don't think you can outweigh science and eat more calories than you burn and still lose fat. Nor do I think you have to cut out any food groups, - but for health most of it obviously needs to be the nutritious stuff. And yes, while I don't like the terms 'sacrifice' and 'restriction' sometimes I think for me is needed for longer term gain! I totally appreciate how different things also work for different people in all aspects of life.
I have a couple of goals for this week coming.
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