Kai Chronicles

Eating, exploring and enjoying life

Tag Archives: fitness


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How running helped me achieve my fitness goals

runner

I never thought I’d ever say I was a runner.

I’ve had asthma and chronic respiratory issues for the past 20 years so anything that laboured my breathing was scary for me.

But last May, I added an app to my phone that would track running, walking or biking. I thought this may be a motivational tool for me. It is now, but damn, it took me awhile to get into it.

My first log was a bike ride on May 27: 2.74km – It was most likely the school run.

I burned 44 calories in 10 minutes.

May 31 – another bike ride: same results. Another school run.

It wasn’t until October 6th that I tracked my first run: 3.21km 28.50 minutes 148 calories burned.

Now, I’m sure I did not run the entire way. I am fit but running has always been hard for me and my ill-fated lungs.

In October, I ran a total of 6 days and I started to like it.

In November, which was a crazy mix of holiday and ALL GO mode, I ran 6 days as well.

Now, in December I am up to 7 days and yesterday I hit my goal for the first time!!!

I ran a continual 30 minutes. No stopping. No stitch. No breathing issues.

I would have the app record to prove it but of course, I had hit the pause button just after take-off and didn’t realise it until half way through my run!!!

Never mind. I know what I did. Now, 30 minutes will be my normal run time.

Since I added running to my fitness regime, I have been more committed to daily exercise. If I don’t have time for an hour (plus) workout, I know I can go for a run first thing in the morning and that’s my daily movement done! My aim is to do at least three  30-minute runs each week.

The added cardio has helped melt away my muffin top that was so difficult to tackle with muscle design and dance alone. Now, I have a nice balance between my Tracy Anderson DVDs (muscle design and dance cardio) and running.

Why I love running

  • It gives me some alone time.
  • All I need is my 2 feet and a heartbeat!
  • I can map my progress with the Lorna Jane app.
  • I get to listen to loud music, which I find very motivating!
  • 30 minutes is enough (for now).
  • It’s a nice break from the other stuff.
  • I feel strong and sexy.
  • I am seeing RESULTS!

Finally, after countless years of to-ing and fro-ing about my eating habits, stomach problems and lack of committed to my health, I am in a place where I get up in the morning and get straight to my fitness routine.

I am eating and drinking what I want (within reason – little wheat and dairy most days) and I don’t feel guilty about it or have any reason to worry about the weight or muffin top creeping back on.

At 42 years old, I can honestly say that I am feeling (and looking!) the best of my life.  Taking care of yourself is so important!

My goal for 2014 is to keep it up!! 

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Happy & healthy

What’s your fitness & health goals for 2014?

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What a 32-day commitment looks like

On October 1st I started yet another “shape up” commitment and today the results are in.

My health kick consisted of daily workouts and healthy choice eating.

Here’s what I did:

  • The first 10-days of the Tracy Anderson 30-day Method
  • Running 7 days – 2 – 3kms after body shaping workout
  • Tracy Anderson’s mat routine video most days
  • dance cardio some days
  • boxing cardio a couple of days
  • extra ab work some days

Here’s what I ate and drank (sample of):

  • smoothies – almost daily
  • fresh juice
  • coffee decaf black
  • coffee soy flat white (sometimes)
  • decaf and herbal teas
  • lemon and water daily
  • salmon
  • rice
  • salads
  • fresh veg
  • fresh fruit
  • natural yoghurt
  • rice crackers
  • organic peanut butter
  • hummus
  • BBQ chicken
  • beef stir-fry
  • butter chicken with pappadoms (YES, I did)
  • chocolate (YES, I did)
  • homemade muffins (twice only)
  • pasta (2 small portions during the last week)

This month-long kick wasn’t tough. Sure, I missed a few workouts and I ate some chocolate and a tiny bit of wheat but I still got 95% of the results that I wanted. The best thing is that I want to continue this. I want to do daily fitness and steer away from wheat, dairy and processed foods.

I feel if I stick to my fitness, which I like to start by 6:30am so it’s done by 730am and I can get on with my day, I do not feel guilty about what I eat.

I’m off on holiday tomorrow so I hope all my work doesn’t unfold in 10 days!!!

My mindset in changing and that’s the hardest thing – if you can change the way you think, results will follow and your goals will be reached.

Oct 1 before side

BEFORE – Oct 01, 2013

Oct 1 before

BEFORE – Oct 01,2013

Nov 2 body

AFTER – Nov 2, 2013

Nov 2 body side

AFTER – Nov 2, 2013


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When it comes to food, health and looking fantastic, can one really have it all?

warning

This post contains graphics photos that may disturb some.

 

Now, I realise that “looking fantastic” will vary from person to person. MY version of looking fantastic is wearing a bikini without having to suck in a flabby belly.

I’m back on a “health kick” as I like to call it. From October 1-Nov 2 inclusive, I am forgoing alcohol, watching what I eat (no dairy or wheat) and working out daily. I’m on day 3 and so far so good.

I’m not being ridiculous with my diet. Sure, I’ve given up booze and have committed to stay that way until November 3rd but the dairy and wheat are optional. So far, I have not wanted them and the longer I can go without, the better, but if a pasta night comes my way I may partake. The thing with wheat is: it’s addictive. For me, it truly is.

I know I will not give up total food groups for good. I’ve tried it and it doesn’t work. What does work for me is what I am doing. And yes, I am specifically doing it to get my body ready for summer and my holiday to Bali in exactly one month. Is this shallow? Vain? Immature? Options will vary.

Last week, I bought myself a new bikini and a pair of apricot short shorts. They should be called extreme shorts because they are extremely short. I even thought, ‘Am I too old to be wearing these clothes now?’.

I know I do not look 42 and when I tone up my belly, I will be able to get away with wearing extreme shorts and a bikini top as daywear but I remember my own mother being much older wearing similar styles and  I was embarrassed to be seen in public with her. Now, as an adult, I must say my mother didn’t look too bad at 50, especially considering she had had 7 children.

When I was a child and teenager, I wasn’t into food. I was skinny and didn’t like to eat. I never gained an ounce until I was 18 and working at Dairy Queen. Then I made up for all whole life by gaining 20 lbs in two months. My relationship with food and alcohol has bounced frantically over the years and now I want it all. I want to have my cake, eat it, and wash it down with a beer whilst lying on the beach in a skimpy two-piece. I hate the fact that my body is changing. My belly takes all the excess baggage and I am not one who will prance around with a muffin top.

I’m sure once my November holiday is over, I will be back on the kick – until Christmas that is. Then in January I will join the millions of people around the world who think things will change because a new year means a new year. What a bunch of bullshit.

Here are my before photos just to shame myself into completing my daily fitness!!

Oct 1 before side

Oct 1 BEFORE

Oct 1 before

Oct 1 Front BEFORE – Could I look more grumpy?

Do you do anything special to get your body ready for summer or a beach holiday? 

Stay tuned for my next post about: Spicy Lentil Soup


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What’s going in my mouth!

It’s been a week of good food, good coffee and good chocolate. Yes, even though I am on a very committed and strict fitness regime, I am eating chocolate. It’s the whole reason I’m getting up at 5:30am and working out for 1.5 hours each and every day.

Today was day 18 of the 30 day challenge (Tracy Anderson Method) and I really struggled. I’m dealing with the mental side of it now and my mind is saying, ‘stay in bed this morning, it’s Sunday.’ But there’s no way I’m going to let the negative side of me win this time.

Today was  day 8 in the second series of moves. I feel I’ve been a bit slack because I’m only up to 40 reps in the leg movements but 60 in the ab work and my standard of 1 minute for the arm work. I am proud of the fact that I’m doing 40 minutes of dance cardio EVERY day now though. This, I won’t bother upping to the max time of 60 minutes…..who has time for that in their day!!

I’m still experiencing belly bloat after most meals, which really upsets me. To have a flat stomach is a major reason I’m doing this (vanity? sure). My legs and ass are looking FAB and during my workout, my abs look pretty damn fine (minus the tiny muffin top).  Maybe my meal portions are too large or I’m eating too much chocolate….? Oh well, I’d rather eat the chocolate and live with a tiny tummy roll then not have the chocolate.

Here’s the other, less chocolatey things I’ve been putting in my mouth this week.

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Fresh watermelon….delicious.

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Decaf espresso…I refuse to give up my daily (twice..) coffee. I mix it will steamed malt-free soy milk.

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Fresh fruit in watermelon and mint puree

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BBQ salmon with steamed green beans and carrots.

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Prawn salad on lettuce with cherry tomatoes.

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Garden salad with tuna slices and fresh apple.

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Fresh juice made from carrot, apple, lemon, celery, beetroot and spinach

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Green and Black’s organic 70% chocolate…..yum

How’s your fitness or eating regime going? Have any good, wheat-free, low carb recipes to share?

 


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2013: and so it begins

On my last post I stated that a goal for 2013 was to not speak unless I had something good to say. So, in that case, I cannot mention a thing about Dec 31 or Jan 1.

For me, 2013 started on January 2, which was also Master T’s 7th birthday.

bday balloonsThe day was quite low-key but he had fun and I got out of my mood, thanks to chocolate and some bubbly…to celebrate the occasion, of course. January 2 also marked the last day of my binge eating. I did not go all out though. It was a fairly tame “last day”, even for me. I didn’t even have a bowl of the Crunchy Nut corn flakes that I’d been wanting for breakfast. I did have biscuits, chocolates, cheese and crackers; chocolate mint birthday cake, coffee with cream (my fav) and bubbly with OJ and a beer throughout the day. And now I sit here eating watermelon.

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And it is delicious but I’m rather hungry. Today, January 3rd is the first of 30 that I will rise at 5:30am so I can complete my daily meditation and Tracy Anderson’s rigorous exercise routine as stipulated in her 30-day Method before breakfast.

I struggled through the 16 sequences (after the 5 warm-up stretches) and then 20 minutes of “dance” cardio. My dancing consists of side stepping and toe tapping with a few jumping jacks and swinging arms thrown in for good measure. I’m confident that I will be more coordinated and be able to keep up with Tracy by the end of the first 10 days.

I finished the session at 7:32am and within a half hour, I felt exhausted and even like I had the flu. She mentions this in the book but I was surprised to actually feel it so quickly. It may be because I am getting over a cold as well…I’m sure it’s a combo of the two. It’s now 12:30 and I feel ok but quite hungry. The watermelon did nothing to fill me up.

In Tracy’s book, there is a meal plan and she is very forward about saying that you must follow it to a T. Many of the items are not readily available where I live and I do not need to lose weight so I will not be following it exactly. I will use it as a guideline only but I am committed to a low-carb, no alcohol and low-sugar diet for the duration of the 30 days. I see many salads with BBQ chicken or fish in my future.

I am mostly doing this for the challenge. As an Aries, I always need to be chasing something. I do want a toned and fabulous body afterward too!! But right now, I really need some food and a nap!!

Tracy Anderson

Tracy Anderson

How’s your new year going?


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A(nother) new beginning

Day one of my 4-week health booster has been successful. I realise the day is not over but so far, I’m kicking ass…my own ass. Here’s a quick guide to my first day of the new(est) me!

Let’s get physical

I got out of bed at 6:30am, did my daily meditation, the 5 healing Tibetans and 2 rounds of khatu pranam (yoga). Wait, there’s more.

I then did 20 minutes of cardio in my back yard which consisted of a circuit of the following:

3, 2-minutes rounds of skipping

followed by 14 minutes of:

20 push ups

20 squats

80 punches

5 kicks

10 medicine ball lifts

20 medicine ball twists

5 backyard lengths of running with weight

15 stair jumps  (I jump to the second step)

This circuit list is performed as many times in the 14 minutes as you can manage. I did it 3 times. It’s meant to be 12 minutes but I usually cannot do all 3 rounds in that time so I’ve bumped it up to 14!!

I follow this (after a few minutes of  rest) with 3 rounds of a short cool down yoga sequence that I like, similar to a sun salutation.

I felt great after this early morning work-out!! I was so inspired and proud of myself that I went online and ordered myself a skimpy set of shorts and a crop/sports bra. I’m determined to look good in that get-up!!!

 
Just Eat It

Breakfast 9am:

45g of Carmen’s fruit-free muesli

1 TSBP greek yogurt

4 fresh strawberries

1 decaf soy flat-white (like a latte) sprinkled with cinnamon

WATER

Lunch 1pm:

Salad with a spray of balsamic vinegar

1 decaf coffee (as with breakfast)

 

soy coffee with cinnamon

Caffeine free detox tea at 2pm

Afternoon tea/snack 4pm:

Celery with hummus (homemade)

1 fresh date

cucumber slices

Dinner 6pm:

I’m in the process of making dhal. I love dhal and I make it from time to time. Most Indian food is a fantastic option for restricted diets.

I got this recipe from Radio NZ when chef Bill Granger was on speaking to Kim Hill. I modify it depending on what I have in the house so I will include alternatives. I always serve it with rice. Tonight, it will be with brown and wild rice..no white rice for me.

Dhal

2 tbsp olive oil

1 red/brown onion, finely sliced

2.5cm piece of fresh ginger, peeled and grated

3 garlic cloves, finely sliced

1 large green chili/chili flakes (decide how hot you want), finely chopped

1 tsp sea salt

1 tsp ground cumin

250g/1 cup red lentils (I rinse first)

1 tbsp lime/lemon

Method:

Heat oil in pot, add onion, ginger, garlic, chili, salt and cumin and cook for 10 minutes. Stir occasionally to prevent burning.

Add the lentils and the water. Cook for 20 minutes stirring occasionally.

Remove from heat and stir in lime juice.Top with coriander leaves. Serve with rice and/or naan bread.

Dhal in the making. Step 1

 

 

Step 2

 

Last step..let simmer for 20 minutes

 

 

 

Homemade, healthy dhal ready to serve.

 

 

 

 

 

 

 

 

 

 

 

This lentil dish smells so good as all the flavors blend together. I absolutely love the smell of garlic and I’m so grateful to be able to experience it again!! Simply cannot wait to have dinner. I must say, I am famished!!! Water, I need more water!!!

This is the look I’m going for…lol…seriously though…Tracy Anderson is hot. I do own a DVD of hers and have managed to do it twice. It’s not easy and when I get it back (still have things to move from previous home), I intend to give it another go. Everyone needs goals…and for me, this one is within reach.

Tracy Anderson

As Mr M has another beer without me, I feel great here writing and inhaling wafts of garlicky dhal. I am motivated and inspired by skimpy fitness gear and Tracy’s abs to be the best, healthiest, sexiest woman I have ever been. Who’s coming with me?

 

 

 

 

 

 

 

 


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Listen to your body

 

I’ve just stuffed down a piece of homemade (by me) pumpkin pie topped with fresh whipped cream. I had to force it down because I am so full from dinner: 3/4 of a veggie pizza and 3 beer.

Yes, I’m on a binge.

No, I’m not happy with myself.

I’ve had a shithouse day full of disappointment and self-induced stress but nevermind that, the binge was premeditated.

See, tomorrow is the start of another health kick or health booster as I’m calling this latest stint.

I’ve fallen back into the habit of  drinking alcohol everyday, whether I really feel like it or not and my eating habits are getting slack as well.

I’ve been baking too.

Raspberry white chocolate muffins

Banana cake, chocolate chip cookies, muffins…and of course, I eat it! The muffins…yummy!

I’ve also had a hamburger and I don’t even eat RED MEAT!!! Damn, it was delicious!

 

Hamburger with homemade pesto and salad

 

I said it before. I love food. I like to have a beer or two on a hot day. I love homemade baked goods and I’m pretty good at making yummy things. But it’s now time to listen to my body.

I’ve had a few headaches lately and my respiratory system is becoming clogged up again. Thankfully, I still have my sense of smell and taste, which is great but also makes it hard for me to resist good food. And  when I hear the word resist, I think of Eckhart Tolle when he says:

“What you resist, persists”

 

I truly feel ill at the moment. I’ve eaten so much tonight that I feel sick but I am still thinking, ‘only 3 hours left of today, then it’s back on the wagon, what else can I eat?’

But I cannot eat or drink another thing tonight so for the next 4 weeks (minus Oct 27th when I have dinner plans in Perth), I will be on my health booster which will include the following guidelines:

 
On the menu

 

Protein: Chicken, fish, eggs, yogurt, chickpeas, beans, nuts, seeds

 

Carbs/Starch: Brown rice, oats, gluten-free pasta

 

Oils: olive, sesame

 

Dairy: Greek yogurt, sheep’s feta

 

Veg: All except carrot, corn, potatoes

 

Fruit: ONLY berries, green apple, pear, lemon, lime

 

Drinks: Decaf tea/coffee, soy/rice milk, water – NO ALCOHOL or SUGAR Drinks

 

Limit sugar, fat, processed foods

 
Fitness (mind and body)

 

 

 

10 minutes meditation                                                  Daily

 

5 Healing Tibetans/yoga (15min)                             Daily

 

20 minutes (min) of cardio                                          4 times per week (M*, T, Th*, Sat)

 

1.5 hour yoga class                                                          Wednesday

 

* Training with Mr M

 

I do not need to lose weight, just tone and get rid of the beer bloat. I know for sure that I feel and look better when I cut out all the junk that my body doesn’t need. Gosh, I know I sound like a broken record and I truly hope that someday I will get to where I want to be. For now, I will get back up after I have fallen…again and again and again.

The thing is, I secretly look forward to these “restricted” periods. For some reason, I cannot go without unless I give myself a date and some rules. Control issues? Probably, but whatever works at the time.

October and November is a great time to get healthy before the Christmas season kicks off. Nobody in their right mind tries a health plan or restricted diet during that time!!

If you’re trying a new eating regime, remember this: it’s hard work and you really need to want it bad enough to be successful at it. (Yes, I’m talking to myself here…lol.)

 

 

 

 


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If I were a fitness freak…..

Are you one of those people who exercises every day and loves it?

I have gone through many phases of committing to fitness over the years but really, it’s not my favorite thing to do.

Even yoga, although I’m committed to it, I have to force myself to do it.

Starting in July, I have been training with Mr M. It’s something I never fancied because he has heaps of experience with martial arts and kickboxing and he can be quite intimidating. I feel embarrassed to be punching a bag when I don’t really have the proper technique and to watch him do it is scary because he has so much physical power. I do have some experience because when I lived in Sydney in 2001, I went to a boxing gym twice a week but did not keep up my work.  But, now that I’m over 40, I notice my body changing.

3 2-minute rounds of skipping

I’m tired of my bloated and fat stomach; I figure exercise is the best way to combat it. Now, I have taken to it and even when Mr M is not training, I am doing it on my own (once I get passed my mind resisting it).

 

Ab work is a must

I am now doing some form of fitness up to 6 days a week, even if only 20 minutes each day. When Mr M is training with me, we do 60 minutes of mixed training (cardio, strength and boxing) twice a week.  I also attend an Iyengar yoga class each Wednesday and do Pilates and the ‘5 Healing Tibetans’ at home.  It’s never enough.

 

I wish the results were instant. My body seems to want to resist this help and I don’t see much change happening.  Maybe my diet has something to do with it? Ha!! I know it does.

Now I’m angry

 

I need to kick my muffin habit

 

 

I seem to be stuck in a rut with food now.  I can be so healthy & diligent at times and destructive at other times. When Mr M is away, I don’t like to cook for myself. I often give Master T something easy; something he will actually eat and I’ll eat whatever is quick, like homemade chocolate chip biscuits.

I need to stop baking. I gave away 4 chocolate banana muffins yesterday because I didn’t want them in the house anymore.

If I were I fitness freak I wouldn’t have to be bothered with food issues. It’s my belief that fitness gurus never consume anything that is not healthy. Fact or fantasy?  It doesn’t really matter.  However, it made me happy to read that celebrity trainer, Tracy Anderson works-out like a maniac so she can eat chocolate.

I do respect my body and believe that if I treat it well, it will treat me well. It’s soon lunchtime and I think tuna salad is on the menu today.

 Do you exercise so you can indulge in your favorite foods?