Resolutions

Make your Resolutions ‘Resolute’

Every year at January 1st (or in many cases a few days later, depending on the extent of intoxication) a mass activity among Homo-Sapiens occurs. A sport known as ‘synchronized resolution-ing’. The word ‘resolution‘ is now synonymous with New Years day…and similarly as predictable, is the likelihood that ‘exercise’, ‘eat well’ and/or ‘lose weight,’ makes …

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after f

Look Good and Feel Even Better: The Fitness for Christmas Finale

Last Monday marked the final day of the ‘Fitness for Christmas 12-week challenge’. On September 12th, motivated by less-than-impressive ‘before’ shots (it seems that my camera is far less friendly than the conveniently placed, back-lit mirror in the bedroom), a sense of experimental curiosity, and a touch of sibling rivalry; I embarked on my first …

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Eat Fat - Lose Weight

Eat Fat – Lose Weight

You may be wondering why I’d write a post about nutrition (considering the name of my blog is ’Exercise is the Best’) but after 11 weeks on the ‘Fitness for Christmas’ challenge, and a few particular nutrition-related discussions this week, I couldn’t help but address the issue at hand. A few days ago I returned from a physical …

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Why I Exercise

Why I Exercise

Over the last 6 months I’ve tried to inform, motivate and persuade you and the rest of the world to move your body. I’ve provided insight from my own research, tried to explain the findings of other scientific studies, and shared with you some experiences I’ve had with the students I teach, the clients I work …

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Lose fat lose weight

Lose Fat and Forget ‘Scale Obsession’

Exercise Science made Simple I remember my first few weeks of being a PhD student quite well. I was 23 years old and it was all a bit overwhelming having to mix and mingle with experienced and well-known sport & exercise scientists. More than anything else, I just couldn’t grasp the language. In fact, I …

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Make your Resolutions ‘Resolute’Look Good and Feel Even Better: The Fitness for Christmas FinaleEat Fat – Lose WeightWhy I ExerciseLose Fat and Forget ‘Scale Obsession’

Jan
26

Make your Resolutions ‘Resolute’

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Every year at January 1st (or in many cases a few days later, depending on the extent of intoxication) a mass activity among Homo-Sapiens occurs. A sport known as ‘synchronized resolution-ing’. The word ‘resolution‘ is now synonymous with New Years day…and similarly as predictable, is the likelihood that ‘exercise’, ‘eat well’ and/or ‘lose weight,’ makes up part (if not the entirety) of that resolution. Sure 26 days into the year might be a tad late to start talking resolutions, but then again, most people have already forgotten that just 3 weeks ago they were determined with grand desires to make 2012 ‘different’ from other years. So, rather than a case of me finally transitioning out of holiday-mode and rushing to take advantage of a new year, think of it as a gentle prod to continue along a path you were hell-bent on following just a matter of weeks ago (Like how I shifted the blame from me just then?).

Now I’m not much of a linguist. Heck, I failed English class in high school and still couldn’t differentiate between an adjective and a noun to save my life. I guess I’m not that bad with verbs though (probably because a few of my favorite words; run, jump, throw, lift etc. happen to fall within this category), and there is one verb that stands out to me when we talk setting goals for a new year. In fact, this verb is literally at the beginning of every ‘resolution’…Still with me? The mystery word is ‘RESOLUTE’.

One dictionary I found defined ‘resolute’ as “Admirably purposeful, determined, and unwavering”… Sound like any of your past New Years resolutions? Actually, I think it’s pretty safe to say that most people’s experience with achieving their new years resolutions is far from an unwavering, determined or purposeful experience. So where are we going wrong?

Last year I wrote a post all about the importance of assessing your current fitness state before setting and achieving weight loss and fitness goals. This is an important (if not essential) step, but rather than talking about the goal setting process in detail, I thought I’d suggest three practical things you can do to make 2012′s resolutions just a tad more ‘resolute’. I’m a firm believer that ‘if you keep doing what you’ve always done, you’ll keep getting what you’ve always got’, so this year, approach your goals a little differently. Here’s a few suggestions:

Small bite-size chunks

The best way to eat an elephant is one bite at a time; and when it comes to resolutions, an entire years worth of health and fitness goals can seem like one large African Elephant indeed. So, rather than focusing your finite human mind on the 365 days ahead all at once, try breaking it into 3 month portions. What do you want to achieve by April? Once there, you can start thinking about July…That way, if in the unlikely chance that you do fail, and really can’t handle the discomfort of starting again half way through a particular cycle, at least you don’t have to wait another entire year before making another ‘useful’ resolution.

Register for an event

Have a bucket list? Ticked anything off that bucket-list lately? Does that bucket-list include run a marathon, swim the length of lake Titicaca or climb to the top of mount Kilimanjaro???

Well here’s your chance to put a tick beside one (or more) of those bucket-list ‘to-do’ items. Every year in every city and town on this earth, there are public events of the exercise/sporting kind happening, from marathons and endurance races, to team sport tournaments and mini-triathlons. Whether your Molly Marathon or Wally Walker there’s bound to be an event just for you.

This year, I’ve set my sights on ‘completing’ (notice the letter ‘l’ in the previous word) a half Iron Man in December 2012 (that’s 2km swimming, 90 km cycling, and 21km running). Now, that might seem like ridiculously ludicrous distances for you (and if I were to attempt it today, I’m sure ludicrous would be a mild way to describe it), but I’m not trying to break any records or win any prizes (except perhaps the ‘stupidest-thing-Isaac’s-ever-attempted’ award), and I’m confident that after 12 months of solid (yet realistic) training, I should be ‘finish-worthy’. The point is, having a goal other than lose weight or look good (the same ol’ resolution you’ve likely written down for the last few year), your training and efforts have a more meaningful and exciting purpose. On another note, remember that money (or loss of it) is a great motivator as well, so make sure to pay the registration fees nice and early (in my case a couple of hundred bucks), because often a financial commitment is all we humans need to stay committed to a particular task (there’s no way this cheap skate is going to pay out a couple of hundy just for fun).

Get Some Friends

By this heading I’m not implying that the friendless child who ate worms at school won’t have a chance of achieving their goals (though I’m sure there may be truth in that theory). Rather, get your friends and family involved in achieving your health and fitness resolutions. That might involve going to the gym together, participating in group fitness classes, registering as a team for a tournament or event (See the previous paragraph), or joining an online forum. Whether for moral support or as a means of blocking the sound of your elevated heart rate with mindless conversation, it’s always good to have a friend to keep you company during the sometimes lonely journey to fitness and well-being.

This year you could choose to set the same resolutions as last year…and get the same results you got last year; Or, you can make the choice to do things differently and put the ‘resolute’ back into resolution. As the great Albert Einstein said “Insanity (is) doing the same thing over and over and expecting different results”.

I hope you’ve enjoyed today’s post. If you have any of your own suggestions for achieving health and fitness resolutions we’d love to hear all about them in the comments below.

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Dec
10

Look Good and Feel Even Better: The Fitness for Christmas Finale

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Last Monday marked the final day of the ‘Fitness for Christmas 12-week challenge’. On September 12th, motivated by less-than-impressive ‘before’ shots (it seems that my camera is far less friendly than the conveniently placed, back-lit mirror in the bedroom), a sense of experimental curiosity, and a touch of sibling rivalry; I embarked on my first ever personal weight loss experience. It didn’t take long to realize that a whole different set of reasons would prompt me to turn what started as a 84 day weight loss competition, into a lifelong fitness journey.

Look Good

By publishing my ‘top-model-worthy’ before and after pics (it’s a pity that weight loss doesn’t also come with a tan!), I’m ultimately making you the judge of whether any noticeable change took place or not (though it’s really only my wife’s opinion that counts…if she asks anyway). The ‘program’ I followed during this period was nothing drastic by usual weight loss standards; but based on simple weight loss principles, the results that followed well exceeded my expectations. Sure I lost some weight, a few inches, and can now catch a glimpse of an Ab or two when the late-afternoon sunlight is just right (observed during random ‘non-vane’ mirror sessions), but the aesthetic value of weight loss (i.e. ‘the look’) has actually been bumped down a few notches on my ‘top-reasons-to-exercise-and-eat-good’ list.

With that said, let’s not underestimate the power of actually ‘seeing’ results. There’s probably no better motivation to stay disciplined and keep doing what it takes, than 1) having someone notice you’ve lost weight, and 2) actually noticing a change yourself.

Feel Great

Anyway, after just the first week on the FFC12, I began to notice my ongoing case of ‘three-thirty-itus’ went into recession (a contagious disease marked by reduced workplace activity and spontaneous naps while at your work station). Come to think of it, my struggles with other related illnesses, such as ‘post-meal-sleepitus’ and ‘neglect-my-children-so-I-can-restitus’, are all but a memory. In short, I feel great and my mind is sharper…for longer.

Secondly, I feel like I could run a marathon some days (slight exaggeration for entertainment value but you know what I mean). My fitness levels are better than they’ve ever been. Whether I’m lifting at the gym, running the streets, swimming 2km (you betcha!) or flipping a tire in the backyard (just one of those manly activities I do when I’m bored); I’ve noticed I lift harder, run faster, swim further and flip…better??…than I could before. One friend of mine even commented that I was a ‘well-conditioned-machine’ (I’m pretty sure he was referring to my fitness, rather than my resemblance to an energy-efficient photocopier).

Unfortunately, I didn’t measure strength and fitness at the commencement of the FFC12, so my improvements in fitness are based solely on my opinions and observations (a crime among most ruler-head scientists such as…myself). But hey, isn’t your opinion of yourself and the belief that you’ve improved just as (if not more) important than what a standardized, scientific fitness test says about you?!…Isaac thinks so (I can’t believe I just spoke in third person).

Before

 Anyway, you probably just want to see the good stuff, so here are some tangible results for those of you who are all about the numbers…

Before (Sep 12)              After (Dec 5)

Weight           103.8kg (229lbs)                  97.6kg (215lbs)               Lost 6.2kg (14lbs)

Waist              99cm (39’’)                              94cm (37’’)                       Lost 5cm (2’’)

Hips                115cm (45’’)                            111cm (44’’)                     Lost 4cm (2’’)

Chest              99cm (39’’)                              108cm (42’’)                    Gained 9cm (3’’)

Thigh              63cm (25’’)                              66cm (26’’)                      Gained 3cm (1”)

…In other words; My belly and butt are smaller, and my thighs and chest are bigger (and what kind of man wouldn’t be happy with those results?!).

You are what you Eat

More than anything, the last three months has given me a greater respect (and even admiration) for the role of nutrition on weight loss, fitness, and just feeling good. In fact, the FFC12 has caused me to rethink my entire approach to exercise, weight loss and fitness, as an educator, researcher and health promoter. That’s a hard one to admit for an avid follower of the ‘eat-what-I-like-because-I-exercise’ manual, but I guess it’s time to face the facts. It’s not that I didn’t know the importance of eating well beforehand either, but rather, I chose to live in ‘not-so-blissful’ ignorance.

So, inspired by the ‘Fitness for Christmas Challenge’ and the great comments and questions from friends and readers of this blog, a FREE easy-to-read report is on its way, which will outline the specific principles I followed during the ‘Fitness for Christmas Challenge’; principles which will help you look great, feel amazing and ‘be’ better (mind, body, spirit and family) than you’ve ever been. There will be a few exciting changes to this blog in 2012 as well, so stay tuned and watch this space. Thank you for reading today’s post about my personal fitness journey. I’d love to hear your take on what we’ve talked about today or any ideas, questions or comments you have on weight loss and fitness so please leave a comment below.

 

 

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Nov
29

Eat Fat – Lose Weight

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Eat Fat - Lose WeightYou may be wondering why I’d write a post about nutrition (considering the name of my blog is ’Exercise is the Best’) but after 11 weeks on the ‘Fitness for Christmas’ challenge, and a few particular nutrition-related discussions this week, I couldn’t help but address the issue at hand. A few days ago I returned from a physical activity and nutrition conference in the beautiful East Coast of New Zealand which was aimed specifically at health promoters and fitness/nutrition professionals who work with Māori (the indigenous people of New Zealand). Being Māori and having a hand in health promotion I thought it would be a good opportunity to catch up with friends in the field and network with professionals and community workers with similar interests to myself. The workshops and keynote speakers were quite good, many speaking about community initiatives and new approaches being employed to tackle some of the major issues when it comes to getting people active and eating better.

While I really enjoyed the conference and felt I got a lot out of attending, it wasn’t actually the content of the presentations which stood out to me. Rather the fact that so many people were doing great things (or intending to do great things) within their communities to get people moving and eating well. What I found most thought-provoking however was observing the reactions of particular ‘health’ professionals to certain information that was presented by one particular presenter.

Eat Like a Cave Man

One of the key-note speakers, Darren Ellis – owner of Cross Fit NZ, spoke about the current movement toward ‘ancestral nutrition’ (also known as ‘primal’ or ‘paleolithic’ nutrition) and some important aspects of this movement. While I could be accused of oversimplifying the definition of ‘ancestral nutrition’, it basically involves eating ‘real food’ i.e. the food our ancestors ate (vegetables, animals, nuts, fruit etc.), rather than the processed stuff that we’ve become accustomed to. Personally, I’ve become quite interested by this movement as it is based on some solid principles which actually make a lot of sense to me; both as a physiologist and an exercise nut, and there’s sound scientific evidence (both old and new) to support this direction.

Anyway…one particular aspect of ‘ancestral nutrition’ which almost always draws the attention (and contempt) of mainstream ’health’ professionals is the stance that carbohydrate intake should be restricted, while the majority of your energy should be obtained from protein and fat…that’s right Fat! In this way at least, it has similarities to the famous (and infamous) ‘Atkins’ diet; although a ‘paleo diet’ is far more realistic and sustainable in my opinion (the carbohydrate restriction recommended by Atkins is pretty extreme).

Now this brings me to the highlight of the conference (for me at least). Once Darren had finished his presentation and the time was opened for questions, one dietitian (with years of experience and ‘formal’ teaching) stood up to challenge these claims on the basis that his presentation was sending mixed messages to people; a message which contradicted national health recommendations. Secondly, she argued that encouraging people to eat fat will lead to more obesity and heart disease. Makes sense right?

Well, this is actually where I begin to take the side of my new friend Darren, who isn’t exactly some uneducated enthusiast to begin with (he holds a Master’s degree in exercise physiology and has years of experience in exercise and nutrition…not to mention a pretty impressive 6 pack which should be evidence enough of the results of this way of life - not that I check out men or anything).

Fat DOESN’T make You Fat

Anyway…You’ve likely been told for years that the bottom of the food pyramid (the ‘Eat Most’ section) is where grains, potatoes, bread, rice and pasta belong; while fat belongs well at the top (the ‘Eat Least’ – ‘if at all’ section). The truth? well, the truth is 1) eating a diet high in fat and low in carbohydrate wont necessarily make you fat, and 2) eating fat won’t necessarily increase your risk of heart disease (any more than eating carbohydrates will). In fact, there is plenty of solid scientific studies suggesting that restricting carbohydrates is a more successful method of losing and maintaining weight than restricting fat (not to mention thousands of testimonials from real life ‘weight losers’).

So what about the cushy stuff around your stomach, I’m pretty sure that’s fat right? True, that extra roll or two around your belly is fat, but in reality it’s just a storage facility where your body stores excess energy. This is where carbohydrates and hormones enter the discussion. Let’s use ice cream for example; a food which is packed full of both fat and carbs (sugar). When you eat a nice big portion of ice cream (or any food for that matter) your body responds differently to the different substances that make up that food (i.e. sugar, fat, protein etc.). This is where insulin comes in.

Whenever you eat carbs (sugar, potatoes, rice, bread etc.), or anything with carbohydrate in it, your body responds by pumping insulin into your blood. Insulin is a messenger (hormone) whose main job is to tell the muscles and other tissues, to use this newly ingested supply of carbohydrates. However, insulin’s other job is to also signal the storage of fat…In English? When you eat carbs, your body chooses to use the carbohydrate in your food as energy first and foremost, storing everything else (as in fat) away for later (well that’s the simple explanation anyway). So although weight loss, weight maintenance and weight gain ultimately come down to the difference between the calories going in, and the calories going out, there’s actually a bit more to it than that.

‘Fillers’ aren’t so Filling afterall

Furthermore, it’s not just that eating carbs causes your body to turn off the ‘fat burning switch’ either. Carbohydrates have a relatively low satiety factor; or in other words, you ‘feel’ full-er (as in not-hungry) when you eat a 100g steak (protein), than when you eat a 100g potato (carbohydrate). A surprising fact considering most of us ‘fill up’ on bread…or mashed potatoes…or pasta…or rice (CARBS!!). But I bet if you think back to the last time you filled up on any of the previously mentioned carb sources, you’ll actually notice that it takes piles of mashed potato to actually fill you up; and it always seems easier to pack away ‘just one more’ piece of cake than it does another steak (Think about it). Thus, by eating mainly carbohydrate, you’re much more likely to eat excessive calories i.e. more energy than your body needs or can actually use. And, if you’re constantly throwing down excess amounts of carbs, your body has no need to burn any of that fat around your belly and just leaves it there for a day when you’ll need it (a day which never actually comes).

A not-so Structurally Sound Pyramid

But the food pyramid and national health organizations all suggest a diet with a larger proportion of carbohydrate right?! And your local dietitian says you need to eat a lot of whole grains and carbohydrates to be healthy right?! Well there’s an old saying that goes ‘If you keep doing what you’ve always done, you’ll keep getting what you’ve always gotten’…and what has the traditional food pyramid and national recommendations ‘gotten’ us? Reduced obesity?…Nope. Reduced heart disease?…Nope. Even if we disregard all the evidence supporting a reduction in carbohydrate, isn’t it just worth trying something new that has been shown to work for thousands of people world-wide?!

I’m not suggesting that we all eat a block of butter at every lunch break for perfect health and 6 pack abs, but surely a change in focus (toward reducing carbohydrate rather than fearing fat) can’t yield worse results than the dietary recommendations we already have. Don’t go and throw everything you’ve been taught about exercise and nutrition to the curb, but challenge those things you’ve been taught, and seek more nutrition and fitness knowledge until you find something that works for you (preferably with some evidence to back it up). Remember, there was a time when it was laughable to think that the earth was anything other than flat. Sometimes we can only move forward by challenging conventional thinking.

Experts don’t know Everything

While this is far from an exhaustive review on the topic at hand, and I haven’t even presented both side of the story here like a good scientist should (the carb vs. fat debate itself is far too complex for anything less than a small novel), the main message of this post is that we ‘educated’ folk continue to follow some very uneducated exercise and nutrition practices. I’m not saying a formal education isn’t an advantage (on the contrary), but I’ll be the first to admit that having a PhD, a formal education, or even an entire health system behind you, doesn’t make you right all the time. The worst thing about it is that those without the education are left to rely faithfully on the more exercise/nutrition savvy. Sorry guys, but contrary to common belief, we ‘experts’ get things wrong sometimes too (if you ask my wife then it’s more than just sometimes).

This singular experience, coupled with the last 11 weeks of doing the ‘Fitness for Christmas’ challenge, has changed my way of thinking and increased my desire to base my health and fitness journey on facts, truth and proven application. I wouldn’t say I subscribe to any particular weight loss plan or fitness scheme (I’m not a big fan of giving a lifestyle change a name) but I believe in a simple train of thought that if something an ‘expert’ is telling you isn’t working, it must be time to become an expert yourself.

I’ll be posting more specifics about ‘ancestral nutrition’ over the next few months but if you just can’t wait that long, this article, which was published in the New York times almost 10 years ago, is a pretty good place to start (it’s a few pages, but good reading) – ‘What if it’s all been a big fat lie?’

Other than that there is plenty of information available on the subject if you just Google ‘ancestral nutrition’.

Leave a comment below as I’d love to hear your thoughts about today’s topic.

4 comments

Nov
10

Why I Exercise

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Why I ExerciseOver the last 6 months I’ve tried to inform, motivate and persuade you and the rest of the world to move your body. I’ve provided insight from my own research, tried to explain the findings of other scientific studies, and shared with you some experiences I’ve had with the students I teach, the clients I work with and colleagues I bounce ideas off. Thing is, although I’ve given plenty of reasons why YOU and everyone else should be exercising and active, I’ve never actually told you why ‘I’ exercise. Then again you may not be interested, but I think the reasons behind exercise, health and fitness are different for everybody, and because it’s something I’m so passionate about, which also happens to intertwine with my personal and work life, I thought it only fair that you get a glimpse into why I do what I do. Besides, if you’re struggling to find a reason to exercise, I’m pretty sure you’ll find a reason somewhere in this post…At the very least, look at it as an informative and educational ’getting to know you’ (me) activity.

Moving Feels Good

I found from a young age that I just love the feeling of moving. 8 hours of my day (8 hours if the ‘boss’ asks anyway) is spent at my computer marking assignments, putting together curriculum, and researching for my next lecture (plus the time it takes to entertain you with these artistically inspirational pieces). Thing is, during that entire 8 hours my left leg is twitching and I’m half focused on the specific details of my next exercise session. Whether its lifting a dumbbell, throwing a ball, hiking a mountain, sprinting a track or diving under waves, my body (and my mind for that matter) is far more at home moving through time and space, than it is sitting and watching the same space for an extended period of time. Come to think of it, isn’t it ironic that a guy who’s written an 80,000 word book on exercise (a non-inspiring thesis, but a book none-the-less) spends more time writing about exercise than actually doing exercise?! If only there were a way to make money exercising (don’t get me started on my somewhat unrealistic dreams to be a professional athlete).

Experimental Value

From a young age, science was my subject of choice. I loved learning and understanding exactly how things worked. I particularly gravitated toward biology and even more specifically, human anatomy and physiology. Come to think of it, I can still remember almost the entire curriculum of my 4th form (10th grade) sport science class (NERD!!). This fascination with science was only rivaled by my love of PE class. Quite fitting then that someone with a passion for ‘exercise’ and ‘science’ became an…’exercise scientist’ (how original). Anyway, the scientist within me has always been interested with ‘what happens if I do this?” So, even long before a university education, I began critically analyzing each repetition and scrutinizing each mile ran. I’ve become my very own guinea pig in a sense, so you can only imagine how rewarding it is for me to be able to experiment on others…and get paid for it!

The Challenge

Ultimately, any exercise scientist’s field of study is to observe the ‘limits of human physical capability’. The human drive to push beyond what is ’physically possible’ pays my bills and is the only reason we exercise scientists have a job. Before Roger Bannister ran the four-minute-mile, it was impossible…Before Sir Edmond Hilary climbed Everest, it was impossible…Before Neil Armstrong walked on the moon, it was impossible…Before Takeru Kobayashi  ate 50 hotdogs in one sitting, it was impossible. Anyway, you get my point. I guess you could say that each exercise session, and the degree of intensity required, poses an ongoing challenge. In fact, while I would consider myself somewhat competitive in situations where I’m competing against others, the thought of lifting a personal best, running a personal best, or even looking my personal best; is even more rewarding.

Mental Health

Especially in recent years, the influence of exercise on my psychological health has become more important than its influence on my physical well-being. It’s pretty difficult to feel mentally well when your body isn’t working right…and vice versa. But it’s more than just that. Participating in exercise induces feelings of well-being which are reflected in the chemical responses which take place in your brain during exercise (i.e. release of endorphins etc.). Furthermore, a recent study in the UK suggests that outdoor physical activity has an even greater positive effect on one’s psychological well-being than indoor physical activity (See “Who Needs the Gym“).

In addition, I find that exercise gives me time to think and reflect (most of the time that is…coz there’s not a lot of thinking going on during a really high intensity session). My jog home from work is about 7km (4.3 miles) and the time it takes gives me a chance to have a personal ‘psychological debrief’ about the challenges or issues that have weighed on my mind during that day. Actually, I think some of my best ideas have come in between sets at the gym.

Family Time

Exercise doesn’t always need to be formally structured with a specific number of sets, miles or repetitions (usually we just call this type of exercise ‘physical activity’). I’ve found that going for a walk as a family, wrestling with my sons on our living room floor or playing a game of squash (similar to Racket ball for you Americans) with my wife, is some of the best ways to spend ‘quality time’.

On the other hand, being able to run, play, surf, climb trees, and jump over creeks with my kids throughout their growing years (and hopefully even the lives of their children) is motivation enough to stay active and healthy now. Being physically active not only increases your longevity, but decreases the risk of many (if not most) physical ailments which we associate with old age. In fact studies have shown that some illnesses such as type 2 diabetes (which is generally associated with the aging process) is not actually linked to age in and of itself; but rather the fact that we become less active as we get older. Physical frailty and lack of mobility can also be reduced through a physically active lifestyle. In other words, I plan to go unbeaten against my kids on the basketball court and hold on to that record well after my hair turns grey. If anything, I want my boys to grow up with the thought (and habit) that watching TV and playing Playstation is only a treat reserved solely for special occasions. They better get used to getting balls, surfboards and running shoes for Christmas and Birthdays!

Whether the reasons to exercise outlined above resonate with you, or you have totally different reasons to be active, having a purpose is an essential part of developing the exercise habit and becoming passionate about a physically active lifestyle.

I’d love to hear ’why YOU exercise’ so please let me know your reasons in the comments section below.

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Oct
25

Fitness for Christmas: Half-time Update

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Abs for Christmas?!I thought it was about time for an update on the ‘Fitness for Christmas’ 12-week challenge. 6 weeks into it, and apart from the odd less-than-disciplined meal here and there, I’d say things are going really well. Week 2 started off on the same positive note as my first week on the FFC12; Lots of good exercise, and disciplined, healthy eating. Week 3 on the other hand…well that’s another story. For half of the third week I was on the road traveling all over the country (it’s a small country, but still), and I must admit that during those days I was under prepared, and when I wanted to eat I usually ended up grabbing the first thing, from the first shop, in the first town I came to. To my credit, it was usually a healthier option than what I would have chosen pre-FFC12, but definitely not the ‘ideal’ for a committed weight loser-er.

I guess that brings up an important aspect of the weight loss journey. If you’re disciplined, consistent and realistic, eventually you’ll reach your ideal weight, and ‘weight loss’ will no longer be the focus. But how many of us actually approach weight loss knowing that eventually the focus will change? If not, I’d suggest you start thinking about it; otherwise your ideal weight and fitness may turn into an always distant, never attainable state (sound like you?). I look forward to being a bit more relaxed when it comes to the rules I’ve set myself. My approach to losing weight is probably more relaxed than most people are used to (relative to other strict, calorie counting regimes), but realistically, once I reach my ‘optimal body composition’, I plan to have a few more regular treats. I’m not talking ‘binge eating’ on a regular basis, or a total disregard for healthy eating. Rather, a few extra carbs here, maybe something sweet there, all the while maintaining the healthy eating principles which have brought me so much success over these last 6 weeks (I’ll get to that). Until I get to that ‘sweet spot’ however, the focus is weight loss and therefore a bit less flexibility, and a bit more discipline is required.

Eating Healthy on a Budget

Anyway, since my less-than-impressive third week, time has flown by without too much drama at all. My weight and waist line have decreased slowly and consistently and I’ve been feeling really good physically and mentally (beside a case of cake-induced nausea this past weekend). I did start to crave some variety in my meals however, so Google has become my best friend over the last few weeks. Mussels in a Coconut Cream and Garlic SauceWebsites like allrecipes.com, eatingwell.com and healthyfood.co.nz are just a few examples of great sites with thousands of recipes and suggestions to turn your less-than-exciting meals into simple to prepare, healthy culinary masterpieces. I’ve even found that after alternating between beef and chicken for 6 nights straight, there are some relatively inexpensive alternatives if you go looking for them. For example, here in New Zealand, mussels are only a fraction of the price (per kilogram) of beef, chicken, pork or lamb. They taste good, are easy to prepare, and provide a great alternative source of protein (and other important nutrients). Throw them in a wok with some garlic, coconut cream and sweet chili sauce (with a nice side of greens) and you’ve got a gourmet meal on your hands…and I won’t even get started on my wife’s ‘Goat Curry’ (let’s just say Tongan friends with knives, wild goats, coconut cream, and a bit of curry powder are a great mix!)

The Highlight

At the beginning of the FFC12 challenge, my goal was to lose 2 inches around my waist (from a tight size 38, to a flat stomached size 36) and get down to 98kg (from about 104-ish). While, I was confident in getting there within 12 weeks, you can imagine my pleasure when looking at the scales this morning and seeing a lovely ’98.6′ staring back at me. Sure, I’m not a big fan of ‘scale obsession’, but seeing a sub-100 number this morning was a real buzz and definitely boosted my motivation to go even harder for the next 6 weeks. A downside to this success is that I now only have one pair of pants that actually fit without making me look like MC Hammer…Definitely the lesser of two evils though!

Aim High or Aim Low?

Thing is, now I have a dilemma. I’ve pretty much reached my target weight, and lost just under 2 inches around my waist, and I’m only half way into it (What a painful dilemma).  This brings me to another point which I actually discussed in an earlier post about ‘becoming addicted to exercise’. While it may be against conventional thinking, when you’re starting off on your weight loss journey, it’s better psychologically, to set ‘very’ achievable goals and smash them on a regular basis, rather than setting ‘slightly too’ challenging goals and always falling short.

Goat Curry

Mama's Goat Curry...mmmm

For some reason, we humans just like to be able to ‘tick the boxes’ (whether physically or mentally); 3 sets of squats…check…3 mile run…check -  so when we go for long periods of time without ‘ticking’ those boxes (i.e. 3 sets of squats…almost, but not quite), it can actually have a discouraging effect upon us….and that’s the last thing we need in the initial stages of the weight loss journey.

I remember in Physical Education class at school, there were 3 types of students in attendance; those who i) found everything ‘too difficult’ or ‘too challenging’, ii) the average students who enjoyed the challenge and got a whole lot out of class, and iii) the exceptional athletes, usually some cocky doosh, who showed off or complained because the activities in the curriculum were just ‘too easy’. Well, the third type of student, while not challenged by the ‘cater-to-all’ curriculum, was actually empowered by the fact that things were ‘so easy’ for them. Wouldn’t you like to feel that way for once?! So, when you’re starting off, even though it may seem contra-intuitive having targets which are ‘too easy’, it’s best to set daily/weekly targets that you know you can easily ‘tick’ off your list. Just being able to complete all the tasks on your ‘to-do’ list is a great motivator to do even more.

Personally, I’ve decided to adjust my goal weight and continue on to a new target of 95kg and 3 inches around the waist…There’s only 6 more weeks of the FFC12, but there ain’t no stoppin’ till those abs are poppin!

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Oct
14

Lose Fat and Forget ‘Scale Obsession’

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Lose fat lose weightExercise Science made Simple

I remember my first few weeks of being a PhD student quite well. I was 23 years old and it was all a bit overwhelming having to mix and mingle with experienced and well-known sport & exercise scientists. More than anything else, I just couldn’t grasp the language. In fact, I spent almost an entire year just coming to grips with what colleagues, as well as the articles I was reading, were actually trying to say. The worst thing was that no-one seemed to want to ‘dumb it down’ for an enthusiastic beach bum who just wanted to learn ‘sport stuff’ (it probably didn’t help that I wore flip-flops and board shorts to formal department meetings).

Looking back on those days I realize that if I, a post-graduate student who had signed up for this stuff (after 4 years of studying exercise, nutrition and physiology) was finding it hard to understanding the gibberish that is often used to explain plain old fitness truth, then I can only imagine how foreign ‘scientesian’ (or is it Scientese?..Scientish?..what ever) must sound to those who just want to lose a few pounds or get a bit fitter without having to have a scientific dictionary on hand during the process.

For that reason I thought I’d dedicate a series of articles to explaining some of the ‘ sciency’ aspects of exercise, without the big words and white-coated scientists attached. I thought I’d start with body fat and weight loss, as it’s difficult to talk exercise without talking weight-loss as well.

Fat-loss or Weight-loss?!

Last month I was sitting in a cold exercise science lab setting up equipment for some students I’d be teaching, and found that I had quite a bit of time on my hands to think while I waited for the underwater weighing pool to fill; a small pool used to weigh people while underwater (as the name would suggest). And why would I want to weigh people underwater you ask? Well, this procedure is considered among exercise scientists (the jocks of the nerd world…or maybe we’re the nerds of the jock world…you choose) as one of the most accurate ways to measure the amount of fat someone has (body fat percentage). Anyway, as I sat waiting for the tank to fill, my mind turned to the craze of ‘weight loss‘ and the many half-truths which have forced their way into this modern-day ‘hobby’. While it can be difficult to judge which information is helpful and which is weight-loss wives tails, perhaps the greatest deception, when it comes to weight-loss, is more a matter of definition than anything else. Truth is, ‘weight’ and ‘fat’ are two very different things (technically…and practically speaking).

The mere mention of the phrase ‘gain weight’ comes with it thoughts and feelings of poor health, unattractiveness and just plain bad-ness; while ‘weight loss‘ on the other hand, is surrounded with feelings of beauty, health and achievement. But ‘weight’ in and of itself, isn’t the villain to begin with. The spare tire around your waist is not made out of a substance called ‘weight’…The reason you can’t fit your jeans anymore is not because there is more ‘weight’ around your hips (Per se). Weight is just a unit used to measure mass; not the substance which hides that 6-pack that you ‘use-to-have’. Truth is, scales do not measure fat…the amount you have…the amount you gain around your belly…or the amount you lose through strict diets and exercise. Sure fat makes up a part of that number we get from the scales, but even more of that weight is made up of muscle, water, bones, organs…and often in my 2-year-old son’s case, the odd peg or two and a whole lot of dirt from the garden.

Scale Obsession

For decades however, we homo-sapiens have had a love-hate relationship with the common bathroom scale. Throughout bathrooms the world over, many an enthusiastic ‘weight-loser’ can be found stooped over their scales staring disheartened at a net loss of zero point zero pounds after weeks of hard work in the gym, and disciplined preparation in the kitchen. What better way to motivate you to ‘ keep-at-it’ for the rest of your life…NOT.

Nevertheless, this simple contraption has been endowed with power to make or break a day; motivate or inspire; uplift or depress. Funny thing is, if you want to reduce the size of your belly, doesn’t it make sense to keep track of the size of your belly?! If it’s jelly thighs or that extra roll over the bra that bugs you (I haven’t had that second problem personally), why wouldn’t you measure the size of these places on your body and keep track of any changes?! A simple measure of waist and hip circumference (I usually measure waist just below the belly button, and hip at the biggest part of your butt) is a more ‘valid’ way to keep track of the actual ‘thing’ you’re trying to lose, rather than tracking weight which usually doesn’t tell you the whole story anyway. True, the tape measure can be unfriendly at times too, but in my experience, even an unfriendly tape measure tells the truth at least.

Media and Weight Loss

For some reason we still allow the common bathroom scale  to dictate the success (or failure) of our health and fitness efforts, and media has a lot to do with ‘The Scale’ maintaining its dictatorship over our emotional well-being. Take television shows like ‘The Biggest Loser’ and ‘Extreme Makeover (weight loss addition)’ for example. Though somewhat inspiring, these shows continue to feed our ‘scale obsession’ by basing their entire shows, and what they deem to be success or failure, on what the scale says. The message: Lose the most weight; Win a million bucks!

Don’t get me wrong, I’m truly amazed at the transformations which take place in the few months these contestants spend ‘on the ranch’, but I don’t suggest you buy in to the show’s method of measuring success…weight. Rather, ditch the scales, and keep track of the ‘thing’ you wanted to lose in the first place…Fat.

If you have any questions about other ‘sciency stuff’ relating to exercise, health and nutrition; and want them explained as simple as possible, please leave your questions and thoughts in the comments section below and I’ll do my best to meet your requests.

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Oct
03

Setting Health and Fitness Goals: Lifestyle Assessment

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Lifestyle AssessmentHere in the Southern hemisphere it’s that time of the year when people start turning their attention to a break from school, time off work and FINALLY some warm summery weather. With this change of focus (and the distraction-induced decline in workplace productivity) comes the realization of gained weight, lost muscle mass, lack of toned-ness and the need to fit back into those little pieces of clothing reserved solely for a few select months of the year.

But before you hit the gym for ridiculous amounts of exercise and start meticulously counting calories, remember that your summer fitness journey all begins with serious, high-intensity…thinking. Huh?! That’s right, now is the time to sit down with pen and paper (or keyboard and computer), reflect, go for a walk, and then reflect some more…until you come up with your own S.M.A.R.T health and fitness goals.

And if you’re from the Northern hemisphere, where Christmas is spent far from the warmth of a white sand beach? What better time of the year to be looking good and feeling great than Christmas, where you can make all your visiting relatives, who have a little extra “winter weight”, envious at your firmer-than-usual body. Why put things off until ‘January first’ when ‘the crowd’ is setting their less-than-achievable ‘resolutions’?!

Setting ‘fitness’ goals at this time of year does NOT mean no fun and no food during special holiday dinners either.  But it does mean that unlike everyone else, your holiday season won’t be a sedentary eat-fest which begins somewhere in October and then ends somewhere in January.

“Goals in Writing are Dreams with Deadlines” – Brian Tracey

Achievement in health, fitness or weight loss, is almost always preceded by setting SMART fitness goals. S.M.A.R.T is a well-known mnemonic among the experienced ‘goal-setter’ which stands for Specific, Measurable, Attainable, Realistic and Timely; principles which have been used as a guideline for setting objectives, targets and goals by many of the world’s most successful companies and people. And while I plan to go into more detail about this process (in a later post), I thought I’d focus today’s article on the often overlooked, yet essential step which actually happens before you even set a goal. To give an example, let’s say you’re in an unfamiliar city and all you have for directions is a good old-fashioned map. You know that within the city is a popular attraction known for its beauty and ‘pure awesome-ness’, which is precisely where you (and everyone else) want to be. So you look on the map, and as expected, the great attraction of ‘pure awesome-ness’ is highlighted clearly, and you notice that many paths lead to this grand destination from every part of the city… There’s just one problem. In your excitement to locate your destination, you realize that while you know where you want to be, and you know all the detailed ways to get there, you wouldn’t have a clue where on the map you are currently standing.

Similarly, when it comes to setting health and fitness goals, we almost always know where we want to be (get lean-er, slim-er, healthi-er, muscular-er, strong-er, toned-er etc.) and even the specific paths which lead to that destination (2 sessions of cardio, 2 resistance training workouts, eat less carbs etc…etc). However, the most overlooked part of setting and achieving goals (in my opinion), is the very first step: Self assessment.

Assessing Your Lifestyle

Lifestyle-assessment can come in many forms. Measuring your weight, waist circumference and jean size, are examples of ‘quantitative’ assessments (those which you can measure). On the other hand, ‘qualitative’ assessments, such as “how do you feel”, “what’s right/not right in your life”, “what would you like to change specifically” or “Does my butt ‘really’ look big in these jeans” etc. are just as important when looking to set health and fitness goals which matter to YOU.

Take my case for example. After committing to the FFC12 challenge three weeks ago, I sat at my desk and started brainstorming to identify where exactly I was on my personal ‘health and fitness continuum’, asking myself questions like “How has my training been”, “How is my eating”, “What areas (of my body) are weakest”, “How is my sleep” etc…etc. Then, the next day, I went into work and took all my measurements; weight, waist, hip and chest circumference, arm and thigh girth, as well as skin folds in the important areas (the cool thing about teaching exercise and sport science is that I have plenty of cool tools at work to measure health and fitness). From these assessments, I came to a few realizations, first of which was my ‘less-than-ideal’ eating habits. It’s not that I’m eating regular buffets of fatty delights, but more the fact that I’ve never really taken any notice of how (or what) I eat. Also, from my ‘before’ photo (which I took on the first night of the challenge), I was semi-disgusted (that’s a little less than full-blown disgusted by the way) at how flabby my belly was looking. I’m not going to bore you with my deflating night of self-assessment, but needless to say there were many areas which had room for improvement.

Here’s a few ideas I’ve found helpful, which you can use to assess your lifestyle and identify EXACTLY where you should be heading.

1. Food and Physical Activity Log Books

By keeping a Meal and Physical Activity Log (even for a week or two), you can easily identify areas which need ‘a little work’ and then go about making practical changes. As I mentioned earlier, one problem I identified in my personal assessment was my less-than-effective eating habits. So, applying the principles of assessment to this aspect of my life, I recorded everything I ate for the last few days (prior to starting the challenge) and used a bit of common sense to identify where changes could be made. In my case, I realized I was eating a lot of carbs (potatoes, rice, bread) and not much protein; I was eating until I was overly full (excessive portions); I was eating ‘treats’ too regularly; and my exercise had become inconsistent over the last few years. It’s not rocket science, but if you can identify an area that needs improving, just remember that any improvement…is still an improvement!

2. Get a second opinion

Do you have friends and family members who are blatantly honest and tell things exactly as they are? Well this is the time that such a person comes in handy. While it’s often difficult to make an honest assessment of yourself, asking someone else their opinion is a great way of getting an honest assessment of how you look (and act). Human beings generally don’t like to assess themselves and identify (or remind themselves of) their weaknesses, let alone have someone else identify those weaknesses for them. Personally…I love it! Whether we’re talking about weight gain, lack of fitness or even certain character traits, improvement is only made when the weakness is identified and dealt with accordingly, so learn to love criticism; embrace it and make adjustments accordingly. Whether you like it or not, until you face the facts, you’ll continue to face failed resolutions.

3. Before and after photos

When I was first given the challenge to get in shape before Christmas, I knew I had put on flab in previously un-flabby areas. But it wasn’t until looking at my ‘before’ photos (which I took on the first day of the challenge) that I realized the extent of my ‘un-buffness’. Before shots can also provide great motivation once the benefits of a healthy lifestyle begin to show and you’re able to look back at how far you’ve come. Pictures definitely speak a thousand words…and in the case of ‘before shots’, they’re usually not very kind words.

4. Clothing sizes

Sure a new pair of jeans may shrink in the wash; but if it takes 3 people to zip you up after owning those jeans for a few years, I’m pretty sure the tightness around your waist has less to do with the hot cycle on your washer and more to do with the less-than-hot growth around your midsection. Your clothes don’t lie!

5. Ditch the Scales

Weight can be deceiving, and TV weight loss shows have given ‘weight’ far too much credit than it’s worth. Truth is, many a weight-loss hopeful (you may be one of them) has left the scales totally deflated having lost only a few pounds after months of hard work, completely oblivious to the fact that their previously tight clothing now looks like something from a 90′s Snoop Dogg music video. Sure scales have a place in health and fitness assessment, but the results obtained from a $2 tape measure are far more important in my book.

Either way, self-assessment is a key aspect of any healthy lifestyle. Without the realization of your health or fitness status (your current location in our imaginary city), it’s impossible to identify the most effective direction to take to reach ’awesome-ness’ (your goals). Some people set goals according to what others need to achieve and then wonder why they never achieved the result they expected. Let’s say someone living in the North-East of the city tells you that to get to awesome-ness you have to go ”left at their front door and right at the next set of traffic lights”. How does this help you if you’re in the Southern part of the city? Likewise, basing your goals, and the method of achieving those goals on the assessment of others, will more often that not lead to frustration and disappointment, rather than achievement and excitement.

Before you plan the details of your health and fitness journey, take a moment to assess your situation so that you know exactly where you are in relation to YOUR ‘awesome-ness’. Then, once you’ve gone through a thorough (and honest) assessment of your current status, you are better able to set targets and goals which are relevant and meaningful to YOU.

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Sep
19

Better Food, More Energy, Better Exercise – FFC12 week 1 review

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Exercise is the BestOne week down, Eleven more to go

My first week of the FFC12 has taken some getting use to. Although ramping up the exercise a few notches is something I’m pretty much accustomed to, the real ‘out-of-my-comfort-zone’ experience comes with having to plan, monitor and stick to a disciplined eating plan (Notice I use the term ‘eating plan’ rather than ‘diet‘). Throughout the week, others who have noticed the ’new’ way I’m eating (it’s hard to miss the 12 different plastic containers I pull out of my bag for one meal) have often asked ’Are you on a diet?’ …………my reply – Heck no!

I mean if I’m going to change the way I eat for the better, I intend to eat this way for the rest of my life; and no ‘diet’ I’ve ever come across is ‘rest-of-your-life’ material. In fact, there’s a big difference between ‘a diet’ and ‘making changes to your diet’. The first is a program usually dictated by someone else who has become super wealthy at your expense, while the second is based on rock-solid principles of healthy eating, most of which is common sense. The first has a beginning and an end, while the second is intended to be long-term. The first most-often leads to frustration and even more weight gain in the long-run, while the second wields steady results which are lasting and sustainable.

Nutrition is the Best?!

If you’ve been following my blog (along with millions of other readers), you may have noticed that I’m ‘slightly’ more bias toward exercise than nutrition (See ’The War between Exercise and Nutrition’). It’s not that I think the nutritional side of things is unimportant, but more the fact that physical activity is my career, interest and hobby. Most people enjoy (or learn to enjoy) physical activity, while dieting is almost always loathed. Surprisingly however, the first week of the Fitness for Christmas Challenge has given me a more ‘healthy’ appreciation for the importance of ‘healthy eating’. It’s not that I didn’t know these principles in theory beforehand, but just like exercise; it’s one thing to know, and another to do. Don’t get me wrong, I’m not going to all of a sudden start writing a ‘nutrition-is-best’ blog or anything like that, but I do finally ‘get’ what all these people who ‘watch what they eat’ are talking about. I almost shudder at the thought, but I’ve actually enjoyed eating less sugar and less of the starchy carbs which have traditionally filled the greater part of my dinner plate. Here’s a few things I noticed:

Firstly, that three-thirty-itus is gone. You know that lethargic, fatigued feeling that often hits you while you’re at work waiting for the little-hand to hit the 5 (in my case this feeling kicks in while the little-hand is still on the 3), well since I can remember, I’ve come to expect that feeling and have considered it a way of life. However, after a week of eating far less carbs, smaller portions, more veges and  5 or 6 regular ‘small’ meals; I find that I can last well past 5pm still feeling energized. I wouldn’t have noticed if it wasn’t for an article I happened to be reading this morning which is all about ‘listening to your body’ which talked about the importance of paying attention to the ‘subtle’ signals your body is giving you. In my case, after eating better for a week, the message I got from my body was…It’s about Time!

Steak and Silver-beet Salad

Steak & Silver-beet Salad...Yummy!

Secondly, I wasn’t nearly as hungry as I had thought I would be without my space-filling starches. Sure, as a researcher I was well aware that carbohydrate has a very low satiety factor (i.e. it’s no good at making you full), but as I’ve said earlier, theory and practice are two very different things. To be fair, I haven’t cut starches completely from my diet, and that wasn’t the plan to begin with; but apart from a few whole-wheat crackers here and there, the occasional quarter cup of brown rice, and a sweet potato for lunch; the amount of starch I eat has been reduced big-time. Also, I find that my protein shake an hour or two after dinner is a real lifesaver when it comes to killing my late-night cravings for the sugariest, starchiest thing I can find.

Exercise is still the Best

Although I’m excited and somewhat proud of my nutritional achievements this week, my physical activity levels weren’t too shabby either. Actually, I can’t remember a week where I’ve been more active. It probably helped that I was teaching a week long, intensive block-course to my students which included a whole variety of physical activities on top of those I had formally planned for myself. In all, I completed 3 x 45 minute gym sessions; ran 3km of high intensity intervals; completed one 30 minute circuit at the park and another 45 minute Body Pump circuit; Played a 20 minute game of canoe polo and a 20 minute game of ultimate frisbee; sprinted, jumped, sprinted some more…and took my family for a nice brisk walk along the river…What a week!

The variety of activities really made things interesting and lightened the mental load which is often a part of getting back into a more intense training routine. I’d definitely recommend mixing your activities up throughout your program to keep it interesting.

Adjustments for Week 2

As great as this first week went, there are still a few things that could be altered or improved.

Firstly, even your ‘treat day” needs a plan. That’s right, I scheduled myself an entire ‘treat day’ (at this stage at least). As much as I enjoyed the feeling that came from eating ‘clean’, I believe in ‘letting go’ once in a while. However, I found that without a plan for my ‘treat day’ I drunk less water, my meals were less regular, Chicken, Avocado and Feta SaladI was hungrier, and I ate more ‘junk’ than I had intended. While some may think having an outline or plan for your ‘treat day’ kind of defeats the purpose of letting go, just remember that these first few weeks are all about getting the habit (See Consistent versus Quality), whether in the context of exercise or nutrition. Then, once you’ve made healthy eating a habit, it’s easier to be a bit more flexible without the risk of getting carried away…for now however, micromanagement is the way to go.

The second suggestion I would make from my first week is that you can only eat so much cottage cheese. Although cottage cheese, peanut butter, tuna and almonds have been my best friends for the last 7 days, I think it’s time to extend my circle of friends. While I haven’t been too fazed by the types of food I was restricted too, I’m aware that in order for this to last, I’m going to have to find new ways to make the ‘healthy option’ the ‘tasty option’. I had some awesome meals from chicken salads to vegetable soup and curries, but this week I’m hoping to learn some creative ways to put variety back into my day.

Apart from that, I’m feeling really good, and am positive about the next week ahead.

If you’re interested to know more about specific details of my eating and exercise plan from the first week of the FFC12, please drop me a note in the comments below. I’d love to hear your questions, comments and ideas.

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Sep
13

Fitness for Christmas (FFC12): Day 1

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My first starch-less dinner in...ever

My first starch-less dinner in...ever

Motivated

This morning I woke up at 6am ready and motivated to start the road to ‘buffness’…or at least ‘non-fatness’. I’m not exactly obese, but after my wife took my ‘before’ shots on Sunday night, I was rather disgusted at what I had become (not in a low-self esteem way or anything…more of a ‘when did that happen ?’ way). Without even realizing, I had become soft and cuddly :) .

Monday A.M – Anyway, a friend of mine who’s a personal trainer, just happened to be starting group circuits at a local park this morning so I thought “what better way to start the ‘FFC12′ fitness challenge?” I headed down to the park at 6:30am and had a decent half hour circuit which was made up of mainly body-weight exercises (Squats, push ups and jumping exercises). It wasn’t anything too intense, but for some reason it felt surprisingly intense to me…I guess circuits are as intense as you make them so I must have been going extra hard (that’s what I like to tell myself anyway) :) . Either way, after a few minutes I felt really good and Wiremu (my personal trainer friend) and I decided we could do another session at the gym straight after the first. Well, as I’ve said many times before, I often overestimate my abilities, and underestimate the challenge at hand (and it was no different today). After smashing through a few exercises for about 40mins and feeling really good…I ended up on the floor holding back, with all my might, that nasty ‘throw-up feeling’. After a few minutes that went away and I felt like a million bucks.

Food-wise – At 28 years old, I’ve never actually ever committed to making changes to the way I eat (I’m not a diet supporter), but I guess this challenge gave me that push I needed. While I don’t eat out that often or eat overly bad, there was a lot of room for improvement in the way I eat. I’m not a fan of cutting carbs (or anything for that matter) completely from my diet, but prefer to take a practical and sustainable approach to eating well – reduce the bad stuff and eat more good stuff.

And so, I made a commitment to eat ‘cleaner’ (I’ll elaborate more on these points as we go), reduce the amount of carbs I eat, increase the amount of times I eat in a day, and reduce my portion sizes. I even bought myself some protein powder so I can have shakes at night and after my exercise sessions. You can get by without the stuff, but it’s a convenient option.

After this first day, I’m really feeling good about the way I’m eating and am happy that I’ve been able to resist temptation and stick with it. I haven’t even been that hungry tonight (usually I turn into a ravenous, carbohydrate consuming beast once 8pm rolls around). I have found however, that planning my meals for the day requires quite a bit of thought (and a whole lot of containers) now. But hey, the thought of winning this fitness challenge and having a childless night out with my wife (and a bit of ‘buffness’) makes it all worth it.

The moral of this story?

1) You can train so much better when you’re training with someone else. Whether you’re starting out or a seasoned exercise veteran, having a training partner (or a personal trainer) is a must; It’s often the difference between a good workout and a great workout. Ask around your friends and family and you’ll be surprised who’s keen to start training with you. If not, exercise is a better way to make friends than any social network out there so make your desires to exercise known.

2) Changes to the way you eat are going to take some getting use to regardless of how dramatic those changes may or may not be. Avoid ‘dieting’ per se as most ‘fad’ diets aren’t sustainable. Just think, how many dieters do you know who have lost the weight and kept it off? When it comes to food, be practical, use common sense and most importantly…Be prepared!

 

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Sep
12

Fitness for Christmas

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Fitness for Christmas Challenge

I'm gonna need a new Santa suit!

Just yesterday, my brother and I (he lives in Australia) were on Skype discussing our plans for when he and his family come over to New Zealand to visit us for Christmas. Somehow the conversation got onto the topic of a 12 week challenge to get in shape for summer (summer for those of us living in the southern hemisphere at least) and one thing led to another. By the end of our conversation my wife and I were committed to an inter-couple challenge (for weight-loss, fitness, toning…this is a family affair so we’ll sort out the criteria for the grand prize as we go) with the prize being the other couple baby-sitting the winners kids and a $240 date ($10 each person per week put into the pot).

So, being the competitive person I am, I decided to make sure that my ‘demolition of the competition’ was as public as possible (well depending on if you consider my blog’s readership as ‘public’). Thus, for the next 12 weeks, I’ll be posting all of my exercise and meals, as well as my challenge-related thoughts on a daily basis, in the hope that others will join in…and help you to learn that sibling rivalry (and a night away from the kids) can be a great motivator.

If you’re keen to join in the ‘Fitness for Christmas – 12 week challenge’ (or ‘FFC12‘ for the sake of creating some cool sounding acronym), we’d love to hear your questions and thoughts throughout the next 12 weeks.

No pot-bellied Santas this Christmas!..Stay tuned for regular updates.

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