Thursday, December 31, 2015

New Year's Resolutions

The above is a tweak of January workout plan (I did this with a combo of Greatist's "just do something") and also my New Year's Resolution. I am starting on this project of 30 days and one of the major guidelines is to make an appointment of at least 10 minutes of exercise everyday. With the above plan, I am mandated to do just the first 10 minutes, any extra minute is bonus.

A. Equipment (Anything that can be used to exercise within your reach) I have these:

1. I have 313 workout videos (low impact, high impact, flexiblity)
2. A stability ball
3. Set of Resistance Bands
4. Set of dumbbells (5lbs, 4kg, and 3lbs)
5. A yoga mat
6. A hand crafted 30lbs barbell (I am sure you don't want to see it but it does the job)
7. Other accessories like sport bra, jeggings, leggings, sport wears.
8. Consistency, consistency, consistency.
9. Lastly me, myself and I.
10. Mind over matter

B. At least 10 consecutive minutes out of 24 hours daily for 30 days

C. Motivation: both from inside and outside. I need all the energy to do this seeing I bore easily.

D. Progress photos (Day 1, Day 15, Day 30)

Daily Tips
1. Get my workout clothes ready at night
2. Sleep early since I will need to wake between 4:30am - 5am
3. Get all the workout equipment ready
4. A clear mind that I am expending just 10 minutes, getting the remaining minutes in my timetable done is a bonus for each day.
5. It is a must to do the first part of my timetable
6. Write in my fitness journal

If you will like to join me on this challenge, just click a "reaction" below this post, I know you are in. You are not mandated to follow my exercise timetable, be creative but be sure you are doing something productive daily and be ready to share your progress.

You can follow me on twitter for daily updates.

I wish to call it PROJECT SCALE DOWN

Tuesday, December 15, 2015

Binge Disorder

Bingeing – according to the dictionary – is a period of excessive indulgence in an activity, especially drinking alcohol or eating. It is splurging and overindulgence, this shows that bingeing is not a normal situation. Over the years bingeing had included other activities apart from eating like excessive shopping and excessive watching.

It is good to note that these activities (binge eating, drinking, watching and shopping) are all to cover up issues, bingeing is mostly mental/physical disorder and an escape route from some negative emotions. When there is a compulsion to do any activity in excess, check it. 

Some physical signs to note includes:
- Eating much more rapidly than usual
- Eating until feeling uncomfortably full
- Eating large amounts of food when not feeling hungry
- Eating alone because of the embarrassment at the large quantities consumed 

Binge happens within a short period and it is attached with so much guilt after the act. Whichever way binge appears, they all have common causes and can be treated – mind over matter.

According to Greatist Expert, there are 3 major causes of binge activity whether pizza, booze, sales clearance  or seeing all episodes and seasons in a day (even a desire for new things like me).

1. Psychological – this may include stress, anxiety and depression, loneliness. Bingeing while experiencing these act as an escape, a means to numb an unhappy feeling. Like me when I am depressed, I want new stuff around me. Something new enough to take my mind off the problem but it is always momentary. The cycle is endless because when the binge activity ends or fades away, the problem re-appears and another round of binge starts.

2. Chemical – there is a great impulsive feeling of fulfillment at the moment of a binge activity. Expert says dopamine – feel-good chemical – released by the brain can cause a physical addiction and in turn binge more because we crave the rush of this chemical. The secretion seems to suppress the negative emotions for the moment. Since the problem is still present, we binge more and more.

3. Societal – the societal demands takes a toll on a lot of us. Media show us fitspo and thinspo that does more harm than good to our self and body images. The pressure to lose weight and fit in could start and when the scale doesn’t move, bingeing to suppress the un-acceptance by the society sets in.

What to do?

Greatist Writer Nick English suggested the following:

When a binge feels imminent then THINK model is the answer (according to Dr. Michael Mantel) True, Helpful, Inspiring, Necessary or Kind. For example an impulse like “I must buy that now” doesn’t exactly fit the THINK bill.

Mind Over Matter – Nick said most experts’ feels bingeing episodes hinges on lack of mindfulness. In my opinion, if you have a compulsive eating disorder try to be mindful of it. Have a mental awareness of what is happening to you and around you at every period of your lovely life. For example, I was frustrated at a lot of things yesterday (ranging from office to domestic matters) and I knew it because when I got home in the evening I ate two meals within an hour outside dinner, duuuh…

Self treatment is okay when binge issue is mild but when it is caused by depression or other mental disorders, talk to a doctor or a support group about it.

For me, whenever I binge I know there is an issue on my mind that I am suppressing. It maybe an issue that I NEED TO and CAN solve e.g. a heap of dirty laundry, dirty dishes, a nagging colleague, a difficult boss. But some issues are beyond me and those I avoid or wait for solutions to come.

My binge episodes ranges from eating big portions, eating anything in sight, mostly taking sugary stuff, wanting to buy something new and unplanned snacks. 

I plan to start with mind over matter which I do often but the will to stop even when I become conscious is what I need now.

Beware of bingeing!!!

Sunday, December 13, 2015

Good Eats

I ended with this (forgive the pictures)

Ended with this

It's nice giving new recipes a trial once a while. It makes food more interesting and of course a total departure from boring.

Wednesday, December 9, 2015

Fitness Trends 2016

Hey friends,

Source: American College of Sports Medicine (ACSM).

Are you trending?

Check me out

1. Wearable Technology (I have a Heart Rate Monitor and presently saving for a Fitbit Flex)

2. Body Weight Training (Like push ups, lunges, squats etc. It's what I do more times because I don't have many of the exercise equipment available.)

3. High Intensity Interval Training (Most of my workout videos incorporates interval training.  My favorite fitness trainers like Shaun T, Jillian Michaels and Tony Horton bares HIIT in all it's glory)

4. Strength Training (ST is my favorite type of exercise ever because my heart beat rises slowly and stays within a range at a point, I always love the feeling)

5. Personal Training (I have a personal trainer, yes I do have one. He is more of a friend than a trainer and because of that I get too muck slack, he won't just shout at me.)

6. Exercise and Weight Loss (I really do exercise for fitness and good health but I won't  lie  to myself, the weight loss is a great part of it and I am motivated more when the scale moves, who doesn't?)

7. Yoga (I started active Yoga last year and I am trying my best. It's not one of my favorites because I feel I do not have the basics and nobody can teach me, at least I have not met anyone yet. I love the stretching part more. It helps.)

If I could score 7 out of 10, that is a pass mark! 2016 is my year of a greater determination to improve on fitness. I will work on the whole 20 because I am TRENDY (rolling eyes)

Did any of your "favorites" make this list?

Monday, December 7, 2015

One Week Update: Day 7

I have been walking with Leslie for approximately one week today, day 7 is my REST day.

I have walked for 3 days consecutively and on the 4th day I realized I was calculating the minutes/steps wrongly.

I had to also stop because I was not really feeling good and today being my doctor's appointment, I wanted to just complain to him and inquire if I can continue or what else to do to ease me of the recurrent headaches.

I want to let him know how incomplete my life can be without exercising.

I am trying my best on the diet front and trust I lost a smidge (0.5kg). Saturday morning I weighed in at 76.3kg as against 76.8kg which was my weigh in before the walk.

I did measure my waist to be 35", I am looking for a smaller waist by day 30 of this challenge.

What are you non scale goals before the year ends.

Tuesday, December 1, 2015

30-Day Walking Challenge, Who's In?

Hey awesome readers,

I just stumbled on an article on a Leslie Sansone's 30-day walking challenge and I fell deeply in love with it. Since I am recuperating, I have been looking for an exercise that would be mild with me and enough to work me and I think this is just the bomb.

The program has 3 versions i.e. ranging from beginners' steps, intermediate and advanced. I am starting today and will love to have an "accountabilibuddy" (new diction for an accountability buddy) - partner in workout - I wouldn't mind a virtual buddy either.

Leslie Sansone can be a boring instructor to me but I need her on days as this when I can't cope with a Shaun T or a Billy Blanks high impact exercise.

A new discovery is Jenny Ford, I love her steps aerobics and I will get the videos to help me out in a recovery process.

Oh! How I had missed the videos and all the plans to lose weight in a healthy way, the body has it's way of declining (today makes 28 days since illness) and I cannot wait to try the first video in weeks.

Walking  with Leslie, Jenny and Jessica is my way of recuperating afterall.

Happy 30 days walking

The 30-Day Walking Challenge