What can you do with a drunken sailor.

What you do every day matters more than what you do once in a while.

So it’s New Years Day 2013. Millions of people around the world are making resolutions to diet and exercise hard to achieve a weight related goal.

I used to be one of them. But since starting 12wbt I have decided I can’t just make resolutions about changing things in the short term to meet a specific goal. I have to commit to making sustained lifestyle changes which will see me being healthy in mind and body for the rest of my life.

So today, my family and I visited the Bundaberg Rum Distillery – an iconic Australian company, producing an alcoholic beverage made from sugar! And I indulged on the tasting after the tour, and treated myself to some take home beverages. So my choices today are not necessarily going to help me get to goal – but they are not going to prevent me from achieving my goals in the time frame I have set myself. It was a special indulgence for New Years Day, not an everyday “treat”.

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So I could go into a panic and say I’ve ruined the week and I’ll start again on Monday. Not a good idea. One day of over indulging is not the end of the world. Six days of over indulging would see me move further away from my goals, not closer.

So tomorrow morning it’s back on track with week 2, day 2 of half marathon training. A fast run. Because what I do in the next six days will count for more next Wednesday than what I chose to do today with my family.

And no, I didn’t actually drink so much that I got drunk – unlike the suggestion in the title, and for a few reasons my fully didn’t celebrate New Years Eve in a big way – our celebration was New Years Day.

A Walk in the Park – Not!

Mr G and I traveled to Perth the Friday before last for the Round 2 2012 Finale Workout and Party. As we live just outside Sydney, we decided to make the most of the flight and stay for a week and celebrate our second honeymoon. When we got married in 1997, we traveled on the Indian Pacific to Perth, and then stayed in Perth and traveled around the South-West Corner for two weeks before flying back to Sydney. So, after all the turmoil of the seven years following my diagnosis of Bipolar Disorder we figured we could treat ourselves to a romantic getaway after the finale.

On the Monday and Tuesday night we stayed our Rottnest Island, were we had visited on a day trip on our honeymoon.  On the Tuesday morning, we hadn’t decided exactly what we were going to do for the day, and breakfast wasn’t being served for another hour or so, so Mr G suggested we go for a walk, and I added that I could do a training session on a beach like I had the afternoon before.

Instead of heading for the beach we went to the previous day – Mr G suggested we try another road as it headed towards a different lake. “There’ll be a beach there,” he said. There wasn’t. There was a sandy gravel road. We had walked as far as we could without risking being late for breakfast, Mr G likes to be first in line for the buffet 😉 – so I agreed to stop and do my TABATA training session.

It was devised by a friend who has just finished her PT training. It involved five different exercises, including sit ups and mountain climbers.  I explained, carefully, to Mr G that the TABATA involved me doing each exercise in eight sets, each set lasting twenty seconds, with a ten second rest in between. And a thirty second rest in between each exercise. All he had to do was keep count of the number of sets and operate the stopwatch on my phone.

 

 

 

 

The sit ups were the third exercise. While resting on my back in between working times I looked up at the sky and thought what a view to have during a workout. The Mr G came in to view, and I thought what a great shot for the photo a day challenge I’m doing this month. So, next rest I took the photo, the title “Hero”. Very appropriate I thought. Here he was supporting, encouraging and helping me.

 

 

 

 

 

 

 

 

 

 

The mountain climbers were the second last exercise. When  is doing the first set I counted a very high number. When he called rest I said that was a very long twenty seconds. “Twenty seconds – not twenty seconds – it was thirty seconds,” said Mr G. I asked why he did that. He said all my working sets were thirty seconds long. I lost my calm, cool composure 😉 and said they were supposed to be twenty.

His response, “Suck it up princess and finish them all as thirty second sets!” So this is the face I made him pull to show how mean he was to me! Mr G – the apprentice tough trainer!

I felt I really deserved the breakfast that morning!

Happy Birthday Miss G

Today is Miss G’s birthday – and it is a major red flag event – as we always let Miss G and Master G choose a birthday dinner restaurant.
And Miss G’s choice for her eleventh birthday? A buffet restaurant.
Yep, thanks for that enormous red flag Miss G. And there’s a Teppanyaki restaurant right next door and she loves that too. That would have been perfect – little bit of rice, relatively small portions and no array of tempting dessert.
So when I said that a buffet would be hard for me not to overeat, my then ten year old daughter simply, in a matter of fact way, “Three plates mum!” I asked her what she meant, and she said, “One plate for entree, one plate for mains and one for dessert”.
Too easy.
Maybe.
So my plan has been to treat today’s food like a treat meal Saturday.
Breakfast was a whole meal small pita bread, cottage cheese (chives and onion flavour), tomato slices and rocket. That was 223 calories.
Morning tea was a long black.
Lunch was an open cheese sandwich with two slices bread, one slice tasty cheese, tomato slices and lettuce. That was 285 calories.
Afternoon tea is a small skim cappuccino probably 71 calories.
That leaves me with 621 calories for the treat meal.
So I’m going to follow Miss G’s advice and have three plates – about 200 calories each. And my beverage of choice will be sparkling mineral water, because this is not just “Dry July” for me but a dry round also.
And you might wanting to know why I agreed to this meal, you may have already posted a comment asking me as much. The reason is that it is Miss G really loves a buffet. She is the birthday princess. She has been very supportive of me on this 12wbt journey.
And above all else my 12wbt journey is not just for twelve weeks, but for the rest of my life. And I need to have a different approach to an “All you can eat buffet” than I have had in the past. And now is the time to start being in control of red flag situations, not letting them control me.
And Miss G, the birthday princess, will make sure I follow her rules.

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12wbt Blog Challenge – Week 1

1. Tell us a little bit about yourself.  What makes you, you?

I am 46 years old and married to Mr G since 1987.  We have two children, 13 year old Master G and 10 year old Miss G.  I have a 29 year old step-son Mr G junior, who has two delightful daughters.  I am just one month younger than Mr G junior’s mother, so I am old enough to be a step-grandmother.  My mother, Mama,  lives in a granny flat on the first floor of our house.

We live in the Blue Mountains, about an hour and a half west of Sydney. I am a full time primary school teacher in South Penrith, and really love working at the school.  All I ever wanted to do since I was four years old was be a teacher, so I count myself fortunate that I can do what I love to do every day.

I was diagnosed with a chronic illness in 2003, and unfortunately I let that illness define who I was for many years.  Until 2008 in fact, when a new specialist helped me to turn my life around.  As a result of the illness, I gained over 75 kilos from 2003 to 2007 – because I made choices which were not healthy, and the illness made it hard for me at times to realise just how bad the choices were.

I was a Weight Watchers leader from 1997 to 2006 and thought I knew everything there was to know about weight loss.  It wasn’t until I started following the Crunch Time cookbook and doing the preseason tasks in the Round 3 2011 preseason that I let go of all the guilt associated with gaining the weight as a former Weight Watchers leader, and realised I had an awful lot to learn about the science and psychology of weight loss.

During the between round times and the Round 1 2012 preseason I have rediscovered just how determined I can be – and how much I love a challenge.  Many thanks to all the members of the 30+ Crew Eight Week Challenge for helping me find the real me after all these years.

2. Why did you decide to do the 12WBT?

I found about about the 12wbt just as round 2 2010 was about to start – a friend in a yahoo group – who may well be reading this – hi Kelli 🙂 – posted about it.  I went straight to the website and signed up to get the email when the next round started.  Stupidly, when the emails came I hit delete.  I had two negative thoughts. Firstly, how can I transform this morbidly obese body in just twelve weeks.  Secondly, how can some one who has never been overweight know anything about the psychology of losing weight?  (I was brainwashed by ten years of Weight Watchers membership.)

The emails kept coming and I kept deleting, believing I was beyond a transformation.  Then in August last year Michelle Bridges was on the cover of the Women’s Weekly, and the article inside brought me to tears one night.  This is an excerpt from that article,

After 20 years as a personal trainer, she finds herself in a growth industry — literally and metaphorically. And spurred on by what she calls a desire to “help people live their best lives”, Michelle is on a mission, taking on the national obesity epidemic one waistline at a time.

Her mantra is that each person is the master of their own destiny. That whatever life has thrown at them, ultimately it’s up to each individual to write the narrative of their life.

I cried when I first read that statement.  I decided that night to join the upcoming round.  The next day I joined the gym.  Eight weeks later I met Michelle for the first time and couldn’t control my emotions – no surprises there really.  How do you begin to thank someone who has helped you to turn your life around?

There was no decision involved in joining Round 1 2012 – its what I needed to do for myself.  I will continue to join every round until I am at my goal weight, have completed a half marathon and then completed at least one round of lean and strong.

Here is a link to a PDF document of the Women’s Weekly article I mentioned above

https://www.michellebridges.com.au/uploaded/4f1e4438eb2259.59532568.pdf

3. What are you hoping to achieve through the program?

  • To establish for the rest of my life good healthy eating habits.
  • To establish and maintain good exercise habits.
  • To have a strong and confident mindset.
  • To pass on these good habits to Master G and Miss G.
  • To weigh 77kgs again, and maintain that weight.
4. Why have you decided to blog about the 12WBT? What will be the main focus (eg, food, exercise, a bit of everything?)
For two reasons, it is both a diary and a journal.
Firstly, as a diary to keep a record of what I am doing, so I can constantly remind myself about what it is I need to do, and how to go about doing it.
Secondly, as a journal where I think out loud on a keyboard.  Part of my chronic illness has been episodes of clinical depression, and I have found out the hard way that if I dwell on thoughts they can overwhelm me, so its best to get them out of my head and on paper – or a computer monitor.
5. How will you be exercising this round? Gym, home, outdoors or a mixture?
 A mixture – which I think is the best thing we can do for our bodies and our minds.
  • My core will be the gym – I go at 6am each weekday morning for BodyPump, RPM + a swim or a workout in the gym.  My fitness trainer has just devised me a beginners weights program, and I’m surprised how much I like doing it.  I also do Sh’Bam and am going to give BodyBalance a go this round.
  • I also will do a  Zumba class once a week – love Zumba.
  • Three times a week I will go for a run – I’m doing the C25K program, and can currently cover just over 3 kilometres in 30 minutes walking and running.  I prefer to do this outdoors – and with my #runningbuddy – but the treadmill will do – no excuses!
  • I also do a yoga class once a week.
  • Then to mix it up, I will join in with the Outdoor Boxing and Circuits as often as I can with the Sydneysiders Crew.
  • Weekends and school holidays will see me going for bush walks and walks along the Nepean River.
  • I also have DVDs and a treadmill and some weights to use at home whenever the urge hits!
6. What is your greatest strength that will help you?
I am determined.
I had forgotten about that until being a part of the 30+ Crew Eight Week Challenge reminded me of the fact.
That was one great thing I have taken from ten years of Weight Watchers membership.  I had lost 27kgs with Weight Watchers before becoming a leader, and then being pregnant with Master G.  At my first back to goal meeting for leaders in 1998, when Mr G was a couple of months old, the leader of the meeting asked how I was feeling.  I said I was scared of not getting back to my goal weight.  Her words had a big impact on me, she said “Don’t be scared. Be determined”.  She wrote the words scared and determined on a whiteboard, and crossed the word scared out.  I realised then I had a choice about my feelings and my behaviour.
7. What are you afraid of?
Do I dare write spraining my ankle?  I wrote that in the first week of the blogging challenge last round, and then did it twice in ten days a couple of weeks after that! I do know if it were to happen again I would react in a much different way.
With that in mind, I shall say if I am determined I am not afraid of anything.
8.  What are you looking forward to the most over the next 12 weeks?
  • Sweating and watching my HRM as I maintain a high heart rate during my training.
  • Being able to run five kilometres.
  • Lots of yummy food.
  • Finding a yoga class and instructor that suits me.
  • Being able to shop at a regular clothing store by the end of the round.
  • Doing the fitness test – and scoring “intermediate” in every aspect.
9.  What is your downfall? Food? Exercise? How will you overcome this?
A negative shift in my mindset.
I will overcome this by
  • Not dwelling on negative thoughts.
  • Not beating myself up if I make a bad decision.
  • Not putting up with excuses from myself.
10. If you had to pick one word to motivate you over the next 12 weeks, what would you choose?
Believe

Feeling flat? Too many endorphins? No, just need a rest day!

Thursday 19th January – RPM = 960 calories

Friday 20th January – Cardio in Gym 82 minutes = 945 calories

Saturday 21st January – SSS – Pump = 620 calories + Sh’Bam = 770 + Cardio in Gym (82 mins) 803 calories = 2193 calories

Sunday 22nd January – 3.2km brisk walk = 63 calories on Garmin (Now I know why some runners wear their Polar HRM and Garmin HRM at the same time!)

Monday 23rd January – Manly Scenic Walk 9km = 2355 calories

Tuesday 24th January – c25K = 248 calories + RPM = 741 calories + Zumba = 808 calories = 1877 calories

Wednesday 25th January – Power walk with incline intervals (level 4) on treadmill (30 minutes) = 507 calories

No wonder I’m feeling a little tired right now.

Will blog about “What I Ate Wednesday” (a new regular feature of this blog) tomorrow morning.

Won’t do the training I tweeted about (ie DVD + treadmill walk) tomorrow – don’t want to risk injury or burnout.  I’ve worked hard the last seven days and my body needs a rest.  No matter how much I want to train more.  Mr G has put his foot down though, and said you look tired, you need to give your body a break.

Training tomorrow will be watching one of my favourite movies

My day on a plate, and a wrist band and an iPhone

Yesterday was a day with two red flags!  Eek!  Breakfast at McDonald’s with the family and then lunch out with Miss G (ten) and Master G (13).  Now I can tell right now you’re thinking – have a healthy Mish breakfast before you leave home.  Cut a healthy sandwich and put that in your backpack.  Well – I want to share in the treat with my family (since when did I really regard the Golden Arches as a worthy treat???) and I was packing snacks, and water bottles etc in my back pack so didn’t have room for a sandwich too.  However, I can no show you that I survived this Red Flag day on just under 1200 calories.  Don’t believe me?  Then take a look.

The reason for McDonald’s?  We had an early start – had to have Mr G to Drummoyne by 9.00am on a Monday.  So kids weren’t ready to eat when we left.  And I really wanted a coffee (a big coffee) and Mr G wanted a hot chocolate – yes full cream!  And we wanted it quick, the clock was ticking.

My choice is a tall McCafe cappuccino made with skim, a plain English muffin and vegemite.  Miss G nearly had kittens when she went back to the table with Mr G while I was waiting for the hot drinks, and she unwrapped the plain English muffin and thought that was all she was getting.

My question – what happened to the Uncle Toby’s Oats they used to sell?

 

 

 

 

A quick snack in the park near the Spit Bridge before we begin our walk.

 

 

 

 

 

 

 

 

 

Time for a snack break on the walk.  I wasn’t really hungry, but I figured a little hit of protein wouldn’t go astray.  This is about 10g of pepitas.

 

 

 

 

 

 

 

And here is the walk we were doing – and no we didn’t get air lifted out at the 4.5km mark.  This when we stopped for a breather – or a snack break, and the Master G and Miss G wanted to know how far we had come.  I’m glad they did – as the iPhone was almost out of power – so I switched runkeeper off as we needed the phone to rendezvous with Mr G in Drummoyne later in the afternoon.  We ended up walking right around the coastline to Manly Cove ferry wharf to catch the ferry back to Circular Quay.  Its a fabulous walk, and if you live in Sydney and have never done it let me assure you it is well worth while.  If you’re visiting Sydney put it on your list of things to do!  The first half has a lot of ascending steps when you start at the Spit Bridge end of the walk.  But your efforts are compensated.  Won’t say anymore than that!

 

 

 

 

Lunch for me was a Sushi lunch box with lots of lovely salmon.  As you can see I only just remembered to take the photo for this blog post that I had in mind.  And I was a little bit shaky, would seem I really needed the carbs!  IMy guess is this Sushi Box is about 330 calories.  And honestly, I would have been satisfied with something a little smaller.

 

 

 

 

 

 

 

It was at that point that Miss G asked what the time was – and I realised that what I was looking at was my heart rate not the hour of the day.  So I quickly took a photo of my calories burn for the walk, and then told Miss G the time.  So, the HRM was running about fifteen minutes longer than it should have at the end, and I don’t think I stopped it on our first snack break, but I think I did stop it on the second one when Master G and Miss G were playing on the beach which is along the walk.  Honestly, I’m not worried, as I’m sure I did 2000 calories in a little over two hours of walking.  I’m not eating the calories back, so it doesn’t really matter that I was forgetful.

Remember that I weigh in at 133kgs last Wednesday – that’s half the reason I could achieve a burn like that.  The other reason is that I am able to successfully maintain my heart rate at 80% of the maximum for the entire time I am walking, with occasional spikes to my maximum while I’m going up stairs and really pushing myself.  I like to keep the readout on the heart rate while I’m training – it helps me decide when I think its hard work whether I’m being a sooky la-la or whether I can push myself a little bit harder at that moment.  I only look at the calories at the end.

 

A well deserved coffee on the drive home from Drummoyne.  Mr G was desperate for a Frozen Coke from McDonald’s.  Well that’s my excuse anyway.

 

 

 

 

 

 

 

 

 

Dinner – a 12wbt recipe. Crumbed Fish with Smoked Paprika Sweet Potato Wedges.

 

 

 

 

 

 

 

 

 

So the total calories for the day with two Red Flags?

1179 calories

 

You can run but you can’t hide

During Round 3 2011 I only had one Red Flag day – and that was on the Saturday of week 12.  So I didn’t really have to worry too much about Red Flag days.

Now from the first day after Round 3 finished to Boxing Day – there were many Red Flags for me.  But I have to admit I was a little slack and didn’t worry too much about them.  I tried to make good choices when I could – but for those two and a bit weeks I really loosened the reigns.  I don’t believe in regrets, but I know for sure I won’t make those kind of choices in December 2012.  No regrets, just learning and moving on.

So yesterday was my first Red Flag day of 2012. Once a year Mr G and I take the kids to Jamberoo Recreation Park.  For our family it means eating out all day – yes even breakfast.  So I decided to track all my calories and do my best to keep it close to 1200 calories.

Breakfast – wait for it – McDonald’s – eeeeek!  We’re on the road early and we live more than 20 minutes from the nearest McDonald’s – so its a special treat for the kids.  Now, I know I could have eaten breakfast at home or taken in an apple – but I made the choice to join my family for the treat.  I was hoping to have the porridge and a skim cappuccino.  But the porridge is no longer on the menu.  Second choice was the yoghurt – sold out – yikes!  Considered the hotcakes – especially as there is now the “healthy option” with the hotcakes – berries and yoghurt.  Can’t remember the exact kjs – but not much better than the regular hotcakes with butter and syrup for 662 calories.  Settled on an Egg and Bacon McMuffin for 297 calories with a skim cappuccino for 71 calories.

Next stop is the petrol station.  Old habits die hard.  While paying for the petrol I pick up a packet of what we call “jelly lollies”.  Now in the past I would have bought two or three packs – but I just settled for one pack of Snakes.  Further along the journey I open the pack to share with the family.  Instead of just shovelling one in my mouth, I decide to check the calories first.  EEEEK!  Bit of a shock, after all they are fat free!  Decide to indulge in two – and only two – during the journey to Jamberoo.  Total calories – 50!

Lunch is next.  We discovered a food outlet at Jamberoo which is a well kept secret.  It’s called “The Loft”.  They have a few salads and wraps on offer as well as the usual suspects.  They also have beer and wine.  I had decided to make it a treat meal and indulge in a nice cold beer.  Haven’t enjoyed a beer since August last year.  I chose to have a Caesar Salad with chicken.  So beer = 105 calories and salad probably = 370 calories.

However, the big mistake I will never make again was choosing a Tonic Water.  I was thirsty, but didn’t want to guzzle my beer to quench my thirst.  So I decided to get a bottle of water to do the quenching first.  There was no Sparkling Mineral Water (my favourite treat) and no Soda Water.  But I spotted the Tonic Water.  I knew it wasn’t calorie free – but how bad can it be right?  75 calories bad – that’s how bad.  I love the taste of it, and thought because its not overtly sweet it must be low in calories.  Seriously – its not that far off the Light Beer I had!  Won’t be doing that again.

The day so far: Breakfast 368 + Snack 51 + Lunch 550.

Afternoon tea time came and I have to admit I was tempted by the icecreams the others were having and the “healthy” gigantic Honey & Oat cookie.  Pleased to say I resisted and just had another regular size skim cappuccino.  71 calories.

On the way home Mr G and kids just had to have a Frozen Coke from McDonalds.  Not in the least tempted by that.  But normally I would have a Coke Zero.  But I am committed to no more of that for me.  So I happily settled for a green tea and bottle of water – not Tonic  Water!  2 calories.

It was getting late – and no one felt like preparing dinner when we got home – so the decision was made to eat out.  I voted (and my vote carries a lot of weight) for The Coffee Club – since the kjs are on the menu I could make the best choice possible.

I was tempted to go for the Grilled Salmon and Vegies – one look at the kjs for that changed my mind.  Its surprising how the foods we associate with being healthy choices can sometimes be so high in calories.  I opted instead for the Greek Salad with Smoked Salmon – 284 calories.  I did indulge though – remember I didn’t know about the Tonic Water surprise yet – Mr G ordered garlic bread and I had one piece.  110 calories.

So, the entire day added up to 1,436 calories.  236 calories over what I really should have.

But here’s the good news for future Red Flag Days.  Take off the Tonic Water and Garlic Bread and I’m only 51 calories over.  Substitute a Sparkling Mineral Water for the Snakes and I’m exactly 1200 calories!  I would not have been hard to forgo those three items.  And then I would have eaten out for an entire day, feeling satisfied and indulged and not gone hungry and still stayed within my calorie quota.

So I learned that by making careful choices on Red Flag Days I can enjoy eating with others, stay healthy and stay on track.

When I got home – I logged onto http://www.myfitnesspal.com and entered everything I ate and drank.  This was actually the impossible task I had set for myself for the day from the 30+ Crew 8 Week Challenge.  In the past on other diets if I had a Red Flag Day I would just pretend it never happened, bury my head in the sand, run and try to hide.

But the truth is you can run and hide.  You are what you eat.  And if you are honest with yourself about what you are choosing you are going to be further ahead than if you pretend the “bad days” don’t count.

So how can you benefit from my experience yesterday?  Be aware that you can eat out all day for 1200 calories or 4800 calories or more.  Its your choice.  And be aware that most of your Red Flag Days will probably only involve one meal.

I’m not so worried about Red Flag Days anymore. Luckily, as my next one is one Friday.  But, I’ll be dealing with that one a little bit differently after my experience yesterday.

And I won’t be drinking Tonic Water.  I will be remembering that by saying no to somethings, I’ll be saying YES to something far more important to me.

When is your next Red Flag Day?

 

 

 

 

 

 

 

 

 

 

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