My husband is currently on a HFLC (High Fat Low Carb) diet, he's always on it, I have friends on low carb diets, with no carbs after lunch, I am not on any diet, I have never been on one, I love my food too much....doesn't make sense...or does it?
Perhaps I delude myself, and that I am always on a diet. This is because I watch what I eat, and try to balance this out with how much I burn. I do not count every calorie, but you will not find me eating fries and burgers everyday.
Why don't I believe in dieting?
Michael Phelps eats 12000...yes that's right, twelve THOUSAND calories a day. (Article link at the end of this blog) He doesn't look it, in fact, he looks like the weight loss models we are used to, those whose images are to used to sell to us supplements and what nots to reduce our calorie intake.
I do not know how many calories I consume a day. I know that last night, I ate a steak, with potatoes that were fried in butter, and a sauce that had butter in it, with cauliflower covered in cheese...oh the horror!
But I paid for it today, and will probably continue paying for it for a few more days. My weight training remains the same (though I am currently working on increasing my threshold) but I do more intense cardio or add High Interval Intensity Training (HIIT) to help burn off that indulgence. I work it till I feel like I am going to collapse...I say this because we have a tendency to 'baby' ourselves, measuring how much we take in exercise-wise, saying, I will run 3 miles today and that will be enough....perhaps it is, perhaps it isn't, perhaps your body can surprise you and push harder, go further. I learnt not to place limits on myself...and try, try harder, and my body constantly surprises me.
With that said, you have to be careful. Beginners have to start slow. Over exerting yourself can lead to injury, not learning correct form can also lead to painful injury. The initial pain with beginning activity after a long period of inactivity can be a de-motivator it only lasts a short while. After that, you'll get addicted to the high you get while exercising. That and the feeling of satisfaction over taking control of your body.
My mantra remains...what goes in, must come out....well, not that way, but through sweat and hard work.
Have an active day!
http://www.dailymail.co.uk/femail/article-2177613/Michael-Phelps-12-000-calories-day-dont-doing-harm.html
Wednesday, 28 November 2012
"I am doing sit ups everyday but it's not working...."
The next comment usually is
"It's in my genes"...
RUBBISH!
I don't mean to be rude or mean. I am not a medical doctor. I do know that there are people with conditions that make them susceptible to weight gain and that with some, it's almost inevitable. But that is a minority. For the most of us, what we carry around has all gone through our mouths, yes, think of it that way, that small opening is responsible for all that we carry around, how much damage that little organ can do.
Back to my sit ups, or rather, yours...and most Kenyan women.
We have deluded ourselves into thinking that sit ups are the answer to our potbelly problem, the magic pill, if I do twenty a day, surely this muffin top will go. Oh, and let me add some crunches and some of those butterfly ones I saw on that exercise DVD...that's all well and good, you're firming up those ab muscles alright, your core is getting strong, but it's all going to remain hidden under a layer of fat.
I do not have perfect abs, I work on them five times a week incorporating at least one ab set when working on other parts of the body. In other words, it is a work in progress.
I have more bad news, it is more difficult for us women to get ab definition. I have a dear friend who started working out with her husband, her husband's abs started getting definition before the third week...she was a bit incensed, but she's a doctor, she understands, it's biology, its unfair, we have to work harder. But then think about it, as career women, sisters, mothers, wives, aunts, and so much more, don't we (usually) work harder than men anyway?
So, instead of developing a six pack or something close to it that is hidden underneath a layer of fat, why not burn the fat as you develop those abs? The best way to do this is to get your heart pumping. Some good cardio work will get that done. When I do not have enough time to run, or do a tae bo, or kickboxing work out, I usually incorporate 5 minutes of skipping in between weight training sets, this gets my heart pumping and I can be sure I burn fat as well as build muscle (which is the fastest way to get fit, lose weight and keep it off). Jumping jacks also work, and for the more advanced, push up burpees really get that heart pumping.
Think about it today as you do your sit ups or crunches at home...are you burning enough to show off all that hard work?
"It's in my genes"...
RUBBISH!
I don't mean to be rude or mean. I am not a medical doctor. I do know that there are people with conditions that make them susceptible to weight gain and that with some, it's almost inevitable. But that is a minority. For the most of us, what we carry around has all gone through our mouths, yes, think of it that way, that small opening is responsible for all that we carry around, how much damage that little organ can do.
Back to my sit ups, or rather, yours...and most Kenyan women.
We have deluded ourselves into thinking that sit ups are the answer to our potbelly problem, the magic pill, if I do twenty a day, surely this muffin top will go. Oh, and let me add some crunches and some of those butterfly ones I saw on that exercise DVD...that's all well and good, you're firming up those ab muscles alright, your core is getting strong, but it's all going to remain hidden under a layer of fat.
I do not have perfect abs, I work on them five times a week incorporating at least one ab set when working on other parts of the body. In other words, it is a work in progress.
I have more bad news, it is more difficult for us women to get ab definition. I have a dear friend who started working out with her husband, her husband's abs started getting definition before the third week...she was a bit incensed, but she's a doctor, she understands, it's biology, its unfair, we have to work harder. But then think about it, as career women, sisters, mothers, wives, aunts, and so much more, don't we (usually) work harder than men anyway?
So, instead of developing a six pack or something close to it that is hidden underneath a layer of fat, why not burn the fat as you develop those abs? The best way to do this is to get your heart pumping. Some good cardio work will get that done. When I do not have enough time to run, or do a tae bo, or kickboxing work out, I usually incorporate 5 minutes of skipping in between weight training sets, this gets my heart pumping and I can be sure I burn fat as well as build muscle (which is the fastest way to get fit, lose weight and keep it off). Jumping jacks also work, and for the more advanced, push up burpees really get that heart pumping.
Think about it today as you do your sit ups or crunches at home...are you burning enough to show off all that hard work?
I can't go to the gym....I diet...
I am addressing something I have heard a lot of women say over the years when I say I exercise. I wonder if it is: -
i - The fear of pain or
ii - Sweat...it's unlady like to sweat? or
iii - Fear of hard work? or
iv - Fear of failure having made the commitment or?
v. - The cost?
Maybe I am being overly optimistic, I think it is the last two that bother people more than the first three.
You see, dieting is a private affair, the whole world does not have to know you are dieting, and if it fails, it is also a private affair. However, exercise is difficult to keep a secret, unless you live alone and exercise only in your abode. If one fails, they think they will be subject to ridicule, and comments like..."all that exercise and you're still ...," we are good at that, shame on us.
Every serious thing we do in life requires a commitment. When we are employed, we make a commitment to work in order to get remuneration, when we marry, we make a commitment to be faithful and live - in good and bad times - with our partner, when we go to college we make a commitment to graduate, when we buy a house on mortgage we make a commitment to pay the monthly installments so that the house can be truly ours...we make commitments everyday yet the most important commitment, which is to take care of ourselves in order to ably complete all other commitments, we refuse to make.
I read a comment on an article in an AAR (insurance) newsletter recently, and paraphrased, it went like, we spend our lives making money and then spend all that money in old age on illness. Mostly preventable illness.
That first step I made especially after the birth of my daughter is an investment, that I will be able to skip with her and play hide and seek. That first walk I did, that I ended up crying after, was the first step towards gaining back my fitness, not having shortness of breath as I climb up stairs, avoiding medication for my asthma, and so much more.
Therefore, commitment towards living a fit, and healthier lifestyle is the most important thing you will do today.
Cost?
I admit, gyms can be costly. But you do not need a gym to get fit. Get moving! That's all it takes!
Taking a walk, that is exercise, with time, it becomes less challenging and you have to increase your pace to a jog, or a run, or increase the distance, all that matters is that you're moving.
Heard that it takes weight training as well to lose and keep the weight off? Do you realise your own body can be used in weight training for both push and pull exercises that will help build and maintain muscle? Try and do a push up, unless you're already fit, this simple exercise will show you just how challenging using your own body as a weight can be. The more fit you get, the more challenging you can make it...moving on to walking push ups, or one hand push ups....
So you see? The barrier is only in our mind.
Dieting alone won't tone your body, it won't sculpt it. You need to move to get to where you're going...literally :-)
Have an active day!
i - The fear of pain or
ii - Sweat...it's unlady like to sweat? or
iii - Fear of hard work? or
iv - Fear of failure having made the commitment or?
v. - The cost?
Maybe I am being overly optimistic, I think it is the last two that bother people more than the first three.
You see, dieting is a private affair, the whole world does not have to know you are dieting, and if it fails, it is also a private affair. However, exercise is difficult to keep a secret, unless you live alone and exercise only in your abode. If one fails, they think they will be subject to ridicule, and comments like..."all that exercise and you're still ...," we are good at that, shame on us.
Every serious thing we do in life requires a commitment. When we are employed, we make a commitment to work in order to get remuneration, when we marry, we make a commitment to be faithful and live - in good and bad times - with our partner, when we go to college we make a commitment to graduate, when we buy a house on mortgage we make a commitment to pay the monthly installments so that the house can be truly ours...we make commitments everyday yet the most important commitment, which is to take care of ourselves in order to ably complete all other commitments, we refuse to make.
I read a comment on an article in an AAR (insurance) newsletter recently, and paraphrased, it went like, we spend our lives making money and then spend all that money in old age on illness. Mostly preventable illness.
That first step I made especially after the birth of my daughter is an investment, that I will be able to skip with her and play hide and seek. That first walk I did, that I ended up crying after, was the first step towards gaining back my fitness, not having shortness of breath as I climb up stairs, avoiding medication for my asthma, and so much more.
Therefore, commitment towards living a fit, and healthier lifestyle is the most important thing you will do today.
Cost?
I admit, gyms can be costly. But you do not need a gym to get fit. Get moving! That's all it takes!
Taking a walk, that is exercise, with time, it becomes less challenging and you have to increase your pace to a jog, or a run, or increase the distance, all that matters is that you're moving.
Heard that it takes weight training as well to lose and keep the weight off? Do you realise your own body can be used in weight training for both push and pull exercises that will help build and maintain muscle? Try and do a push up, unless you're already fit, this simple exercise will show you just how challenging using your own body as a weight can be. The more fit you get, the more challenging you can make it...moving on to walking push ups, or one hand push ups....
So you see? The barrier is only in our mind.
Dieting alone won't tone your body, it won't sculpt it. You need to move to get to where you're going...literally :-)
Have an active day!
Tuesday, 27 November 2012
My wake up call.
It wasn't after the birth of my baby that my fitness journey begun. It begun much earlier than this, as my teenage years were coming to an end.
I remember him so well, he who slapped me in the face and made me realise that something needed to be done....I remember the exact words.
Dr. Mureithi....I don't think he even realises the impact he had on my life. He was my chest doctor for years, I was asthmatic as a child. During my teenage years, I gained a lot of weight. I loved (and still do) foods high in fat, and indulged when I could. After completing high school and before joining university, during a visit, I had my usual weigh in. My mother was in the room with me....yes, African Mums are over protective, I think I could have handled a doctor's visit on my own by this point.
I remember I was 75 kilos heavy. He looked at me and asked...."Don't you think you are a bit overweight?" My mother cut in and said "She is healthy, she is not overweight." I was quiet, but that was when I made the decision to start doing something about my weight. My father was only 5 kilos heavier than me, and he was taller and he is a man.
My first attempts were met with pithy comments. I stopped having sugar in my tea, I gave up processed foods, no ice cream, no chocolate, no chocolate chip cookies.
When I joined the university, I was in a campus located out of the city and I was a boarder. This worked for me, I would wake up at 5 am and jog. I also joined the basket ball team and finally the athletics team....yes, I became that good.
None of this would have happened if I did not get that initial shock of having my doctor tell me I am overweight, it is all I needed.
Sadly, our society has come to accept a rounded figure as "healthy". I still have a problem defining slightly overweight, overweight, obese and morbidly obese. In my eyes, a slightly overweight person is healthy, an overweight person is chubby, an obese person is just a little overweight....it is how we are brought up, and we should realise it is not good enough before it kills us.
Sometimes, a slap in the face is all we need to get us started...Mine came when I was 18. When did yours come?
I remember him so well, he who slapped me in the face and made me realise that something needed to be done....I remember the exact words.
Dr. Mureithi....I don't think he even realises the impact he had on my life. He was my chest doctor for years, I was asthmatic as a child. During my teenage years, I gained a lot of weight. I loved (and still do) foods high in fat, and indulged when I could. After completing high school and before joining university, during a visit, I had my usual weigh in. My mother was in the room with me....yes, African Mums are over protective, I think I could have handled a doctor's visit on my own by this point.
I remember I was 75 kilos heavy. He looked at me and asked...."Don't you think you are a bit overweight?" My mother cut in and said "She is healthy, she is not overweight." I was quiet, but that was when I made the decision to start doing something about my weight. My father was only 5 kilos heavier than me, and he was taller and he is a man.
My first attempts were met with pithy comments. I stopped having sugar in my tea, I gave up processed foods, no ice cream, no chocolate, no chocolate chip cookies.
When I joined the university, I was in a campus located out of the city and I was a boarder. This worked for me, I would wake up at 5 am and jog. I also joined the basket ball team and finally the athletics team....yes, I became that good.
None of this would have happened if I did not get that initial shock of having my doctor tell me I am overweight, it is all I needed.
Sadly, our society has come to accept a rounded figure as "healthy". I still have a problem defining slightly overweight, overweight, obese and morbidly obese. In my eyes, a slightly overweight person is healthy, an overweight person is chubby, an obese person is just a little overweight....it is how we are brought up, and we should realise it is not good enough before it kills us.
Sometimes, a slap in the face is all we need to get us started...Mine came when I was 18. When did yours come?
Sunday, 25 November 2012
No excuses - an introduction of self
My baby is asleep, my eyes half open, my husband is typing away in another room, it is late and I need to get up early, but I have to do this.
I had promised myself to become accountable on my fitness journey, to myself, and to begin this blog, after having started my face book page and not updating it for a while.
I realise that by letting you in on this journey, I have persons to encourage me, as I hopefully encourage them. That if I let myself down I let you down as well.
No excuses....
My darling little girl was born almost nine months ago. During my pregnancy:
1. I did not watch what I ate though I did not and still do not believe in "eating for two"
2. I gave in to my favourite comfort food, chocolate chip cookies, at least once a day. I remember a few times finishing a whole pack, downing it with whole milk....
3. I tried to remain active but gained a lot of weight due to my feeding habits. Towards the end, I had a high risk pregnancy which meant bed rest, and more weight gain
I gained total 20 kilos - this was my first pregnancy. I also added a shoe size, several bra sizes...and clothes sizes. Because of the high risk nature of the pregnancy, and a few complications, after eight hours of labour, my daughter was born via caesarian section. I had wanted a vaginal birth because I knew that getting back on my feet would be easier. But it wasn't to be so.
No excuses.....
Recovery was difficult, there are days I would cry while holding my baby. This forum is not about first time mothers getting into motherhood, it is about getting control of my life, yes, fitness has a lot to do with getting control of your life. A great sense of achievement comes with taking back your body, and once that is done, comes both inner and outer strength to achieve what you want to achieve.
No excuses.....
Yes, my biggest motivator (and de-motivator) came from one very close to me. My husband is very image conscious and would make comments about how big my ass was....for the record, it WAS BIIIGGG....it was pouring out of my trousers, bursting the seams, and those were maternity trousers! My mother laughed at me when this happened. This at a time when you're at your weakest can really get you down.
No excuses....
As soon as my scar could let me, I decided to take my body back. I didn't have help at home, I was a full time Mom with a colicky baby and a husband to take care of. No, there were no washing machines, everything is done manually. I had to re-learn how to organise myself, push through pain thresholds, push past fatigue and most of all remain motivated where most would have given up.
No excuses....
I had neighbours laugh at my attempts while my belly jiggled around as I tried to jog that first week, but I knew exercise works, and I kept on. There were jeers that I wouldn't make it. I couldn't attend a gym, no one to watch my little one for one hour as I go to town to work out. All you need is floor space the length of your body and a little determination
No excuses....
Being overweight is more than just fitting into clothes. It's about self confidence, feeling sexy, agility, speed and even mental concentration and control. Needless to say, all of these were on an all time low...something had to be done....
No excuses.....
When my journey begun, my weight was approaching 80 kilograms, I was a small UK size 18 and felt unattractive. I was recovering from a CS birth, was not agile at all and lacked the support and 'free time' to devote to taking care of myself.....
No excuses...
I am now a size 8, full of energy with a bit of muscle definition to boot. I am back to all my pre pregnancy clothes and then some. I was beach ready by the time my daughter hit 8 months.
This blog is about that journey and the continuing journey to remain fit and healthy. In sharing, I hope to inspire you to share with me and perhaps realise that others face the same obstacles, mental and real, in the journey to achieve their goals. It is a chronicle of accountability to self, and to faceless others who hopefully will become like family.
I had promised myself to become accountable on my fitness journey, to myself, and to begin this blog, after having started my face book page and not updating it for a while.
I realise that by letting you in on this journey, I have persons to encourage me, as I hopefully encourage them. That if I let myself down I let you down as well.
No excuses....
My darling little girl was born almost nine months ago. During my pregnancy:
1. I did not watch what I ate though I did not and still do not believe in "eating for two"
2. I gave in to my favourite comfort food, chocolate chip cookies, at least once a day. I remember a few times finishing a whole pack, downing it with whole milk....
3. I tried to remain active but gained a lot of weight due to my feeding habits. Towards the end, I had a high risk pregnancy which meant bed rest, and more weight gain
I gained total 20 kilos - this was my first pregnancy. I also added a shoe size, several bra sizes...and clothes sizes. Because of the high risk nature of the pregnancy, and a few complications, after eight hours of labour, my daughter was born via caesarian section. I had wanted a vaginal birth because I knew that getting back on my feet would be easier. But it wasn't to be so.
No excuses.....
Recovery was difficult, there are days I would cry while holding my baby. This forum is not about first time mothers getting into motherhood, it is about getting control of my life, yes, fitness has a lot to do with getting control of your life. A great sense of achievement comes with taking back your body, and once that is done, comes both inner and outer strength to achieve what you want to achieve.
No excuses.....
Yes, my biggest motivator (and de-motivator) came from one very close to me. My husband is very image conscious and would make comments about how big my ass was....for the record, it WAS BIIIGGG....it was pouring out of my trousers, bursting the seams, and those were maternity trousers! My mother laughed at me when this happened. This at a time when you're at your weakest can really get you down.
No excuses....
As soon as my scar could let me, I decided to take my body back. I didn't have help at home, I was a full time Mom with a colicky baby and a husband to take care of. No, there were no washing machines, everything is done manually. I had to re-learn how to organise myself, push through pain thresholds, push past fatigue and most of all remain motivated where most would have given up.
No excuses....
I had neighbours laugh at my attempts while my belly jiggled around as I tried to jog that first week, but I knew exercise works, and I kept on. There were jeers that I wouldn't make it. I couldn't attend a gym, no one to watch my little one for one hour as I go to town to work out. All you need is floor space the length of your body and a little determination
No excuses....
Being overweight is more than just fitting into clothes. It's about self confidence, feeling sexy, agility, speed and even mental concentration and control. Needless to say, all of these were on an all time low...something had to be done....
No excuses.....
When my journey begun, my weight was approaching 80 kilograms, I was a small UK size 18 and felt unattractive. I was recovering from a CS birth, was not agile at all and lacked the support and 'free time' to devote to taking care of myself.....
No excuses...
I am now a size 8, full of energy with a bit of muscle definition to boot. I am back to all my pre pregnancy clothes and then some. I was beach ready by the time my daughter hit 8 months.
This blog is about that journey and the continuing journey to remain fit and healthy. In sharing, I hope to inspire you to share with me and perhaps realise that others face the same obstacles, mental and real, in the journey to achieve their goals. It is a chronicle of accountability to self, and to faceless others who hopefully will become like family.
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