what I want for christmas

I’ve been doing some Christmas shopping, as well as a lot of thinking about my number-on-the-scale plateau lately. I am 15.3 lbs away from 150 lbs — the maximum end of my healthy BMI spectrum. What I’d like for Christmas this year is to be in the 150s by the alleged day of Jesus’s birth. Yup, anywhere between 150 and 159.999999 for December 25. That gives me 26 days / 4 weeks to drop 5.4 lbs — that’s 1.35 lbs a week for 4 weeks — so, it’s a doable and healthy goal.

It is sure as fuck not an easy goal.

I have been on a rollercoaster of ups and downs since the spring with these very 5.4 (ish) lbs. Since the spring! There is snow and ice on the ground now. It’s slippery, and I need a scarf and mits, and yet I am exactly-ish where I was when the snow from last time around was melting.

I am going to have to be Santa’s little helper starting THIS VERY MOMENT if I am going to find what I want under the Christmas tree this year. Figuratively. I am not going to put a scale under the tree or anything.

Do you have a goal for this holiday season? You have a month! No need to wait till January for resolutions.

hot yoga: part three, attempt II

Caveat: I realize any kind of yoga I am doing is a westernized (bastardized) version of a really awesome practice.

Notwithstanding the above, I tried a non-Bikram hot yoga (I think it was Hatha in a hot room) this morning, and it was way more enjoyable than the Bikram. To me, Bikram was more about the fascist dictator at the front of the room yelling at you the whole time, whereas the non-Bikram was quieter, more peaceful, and more about you and your practice. It was still very-challenging and I feel like having nappy time, but I am ravenous from all the sweating and whatnot so I shall make some eggs instead.

Get this, the instructor talked about how he was a “fat kid” in the day, and how some terrible experiences he had in gym in the day led him to try weight training, and eventually get into yoga and into having a connection slash healthier  relationship with his body  etc. etc. Aside from that, I really like his approach to strength training (which involves yoga and the more spirtual side of things) as well as weight training and using body resistance.

I think I’ll try one of his other classes — maybe not in the hot room.

what do half-marathons, spinning classes, rowing intervals, dragon boating and hot yoga have in common? and what the shit does this have to do with my weight loss journey?

There comes a point — 18 km into a half-marathon, 3/4 of the way through a spinning or hot yoga class, the last 250 metres of a dragon boat race, the sprinting part of your rowing interval session — when you want to quit. Your body is uncomfortable. Your brain is telling you to quit.

The thing is, you don’t need to quit.

Sissy.

You can power through — you just have to want to do it.

And then do it. You grit your teeth, focus, and hammer through.

And when you do — it feels GLORIOUS. Okay so maybe not at the time. It pretty much still feels uncomfortable. BUT pushing your muscles to the point of uncomfortable, working-out wise, is a good thing. And when it’s finally over you’re all like “yeah, I just did that, whatevs.” (Cause you are playing it cool, right?)

Okay, so I apply this to my feats of athleticism all the time. (Except when I stop going to the gym and instead read angsteful teen fiction and eat my feelings.) I have completed two half-marathons even! Yet, when it comes to not making poor food choices, I am on the losing team, and it’s preventing me from hammering through this plateau. So, do I just need to want it more? To suck it up and hammer through? Probably, eh?

hot yoga, part deux: fuck you, toxins

So, I just tried Bikram Yoga for the first time ever. Fuck they are not kidding about the hot part. So, so sweaty. Soaking. Luckily, I like activities that force me to sweat like a mother fucker. Fuck you toxins! Get outta my body. In short, I had a good time. Not a great time, mind you, but a good one.

Some thoughts…

1. Not sure if it is my yoga place, or Bikram as a whole, but the instructor wasn’t demonstrating. Just talking. So, as a beginner, I found it to be confusing. I am not the sort of person who visualizes well from words. I realize I should look pretzly, like that lululemon advertisement guy, but I dunno how to get there.
2. I know what you are thinking, which lululemon advertisement guy? Yeah, that was vague. It was like an epidemic of lululemon.
3. Also, back to the talking — she talked THE WHOLE TIME. Like 90 minutes straight. Wtf?
4. What’s up with carpet in the hot room? Umm, bacteria much?
5. Aside from the confusion, capitalism, chattiness, and carpet, I feel really, really good. I’m all sweated out, my muscles are tired, and I am going to sleep.
6. Will try again.

Some more info, for interested parties…

Wikipedia can describe Bikram yoga better than I can. Because the masses contribute to wikipedia.

Bikram or hot yoga is a series of yoga poses done in a heated room, which is usually maintained at a temperature of 105 degrees Fahrenheit (approximately 40 degrees Celsius). A vigorous yoga session at this temperature promotes profuse sweating, which rids the body of toxins. It also makes the body very warm, and therefore more flexible.^[4]

Bikram yoga is a system of wellness, restoration and rejuvenation. The heated studio facilitates deeper stretching, prevents injury, relieves stress and tension and detoxifies the body. Bikram yoga was designed to systematically stimulate and restore health to every muscle, joint and organ of the body. Participants are guided through a series of 26 postures. The heart, lungs, blood circulation, muscles, brain activity and mental capacity are all affected by participating in the art of yoga. There are two descriptions of the 26 exercises and they are asanas (postures) and pranayama (breathing exercises), both of which rely on each other to deliver postive results. According to Bikram, many people only use up to 50 percent of their lung capacity, and just like any muscle, the lungs must be stretched and with time will be able to withstand holding more oxygen. When one is practicing the pranayama he or she will eventually be able to enhance oxygen conversion and absorption, as well as improve blood circulation. (Choudhury, 2007)

Blood circulation is affected immensely during Bikram Yoga, because of two processes called Extension and Compression. These two dynamics work together to deliver fresh oxygen to every joint, muscle, and organ within the human body. While performing a specific asana, the body is stretching or compressing a certain part of the body; thus, cutting off circulation temporarily. This restriction of ciruculation causes the heart to pump more blood in the reaction of the shortage. The pumping of excess, fresh blood is called extension. Once the asana is complete, and the individual comes out of the posture, then the new oxygenated blood is able to rejuvenate the arteries that were being compressed. It is said that because of the volume change and influx of fresh blood, any infection, bacteria, or toxin can be released. (Choudhury, 2007)

I also did a little googling around the benefits of Bikram Yoga and found this:

What Benefits Can I Expect That Other Types Of Yoga Don’t Necessarily Offer?

As well as providing the biggest challenge, the heat factor of Bikram yoga provides many of the disciplines’ benefits:

• Heavy sweating helps detoxify the body
• As the blood thins, the circulatory system is cleared.
• The output of cells which fight infection is increased
• The heart rate is elevated
• In Bikram yoga, weight loss is made easier because your muscles are warmed and can burn fat more easily.
• The heated environment is initially very challenging, helping to increase will power and mental strength.

So How Does All This Help Me Lose Weight?

In line with the benefits (of which there are many more!) listed above, Bikram yoga helps you lose weight in the following ways:

• It is well-known that to be effective, a workout should make you sweat and increase your heart rate. Bikram yoga well and truly fulfills both of these criteria.
• Warm muscles burn fat more easily; your muscles also become more stronger and more supple from practicing Bikram yoga. Both these factors allow you to exercise your body more effectively and aid the weight loss process.
• Detoxifying the body and having a healthy circulatory system are known to have a very positive effect on metabolism. This in turn increases the ability of your body to shed weight more effectively.
• It is widely known that practicing Bikram yoga enables many of your bodily systems and functions – digestion, respiration, endocrine, lymphatic and elimination – to work in harmony. As a result, your appetite will normalize (and likely decrease) and you will more than likely lose all your cravings for unhealthful foods.
• Increased willpower and mental strength that comes from the challenge of practicing yoga in a heated environment will help you maintain your resolve and resist temptation when trying to lose weight

How Often Should I Do Bikram Yoga To Gain The Best Weight Loss Benefits?

It is recommended that you attend a minimum of 10 Bikram yoga sessions per month (3 or more sessions per week is optimal) to gain maximum weight loss benefits.

How Long Will It Be Before I See Results?

It is accepted that it takes about 13 sessions for your body to start enjoying maximum benefits from Bikram yoga; three classes to understand and get used to the posture, then ten classes to work optimally with poses.

How Should I Combine Bikram Yoga With Diet And Other Exercise?

Bikram yoga shouldn’t be used exclusively as a weight loss tool; it should be used in tandem with a healthy eating plan and other exercise. Indeed, practicing Bikram yoga can help with other aspects of a weight loss program; the physical benefits allow you to exercise more effectively, and the mind/spirit aspect increases your awareness of what foods your body does and doesn’t need.

hot yoga-ing my way out of a rut

My boss is a douchebag. I am full-on applying for new jobs. Oh also — 2 term papers due within 2 weeks for school. So to “deal,” I have been eating my feelings, over sleeping, reading the twilight series (SO awesome) and not going to the gym.

I’m in a R-U-T.

You can usually spot that is happening from the not blogging. And also the reading of young adult fiction.

Tonight I am going to try out Bikram (Hot) Yoga — sweating for like an hour and a half in a room full of hippies might be just what I need to get my head out of my ass.

I will update soon, promise.

Pre-Trip Weigh-In

I dropped 4 pounds in 4 days. Weird. Ish. I think some of the loss was a result of me not being on my period any more. (Anyone else inexplicable gain pre/during period, then loss afterward?) (Not just gain/losses in anger/grumpyness, but, you know, weight.) This loss can probably also be attributed to my working out hella-hard the last 4 days (day 1: 12km run, day 2:spinning class, light weight training, day 3: weight training, day 4: rowing intervals). ALSO, just picked up an electronic scale today, as the gym one seems not reliable — this too influenced results.

Either way: w00t. Hopefully I can maintain or drop whilst away. I’ll keep you posted.

row, row, row your…rowing machine: all about interval training

Recently, I have been debating with myself as to whether I should build up the running training more, working toward the goal of a full-on marathon, or whether I should taper down the running, and try other, lower-impact forms of cardio because of how harsh hella-distance running is on your body, and you can get the same pay out in less time by having shorter, more intense work outs. Jury is still out on what I will ultimately train for (or not train for), but in the mean time, here is some information I have gathered on interval training on a rowing machine. (Most of this information is from this website: http://www.quitrunning.com/index.htm)

Why row?

Rowing is relaxing (err…for some), and works your legs, core, and arms, in a low-impact, not fucking up your body sort of way. Also, some research suggests that interval training is more efficient at fat burning that straight up endurance training. For benefits of rowing check out: http://www.lifestylesport.com/benefits_of_rowing.htm . Be careful not to hunch your shoulders/back when rowing (this might happen when you get tired). Also, you should really feel it in your hamstrings and ass when you push off — it is, primarily, a leg work out, although a lot of little arm muscles are implicated along the way. For detailed information on technique, including diagrams, check out: http://www.lifestylesport.com/rowing_technique.htm

Beginner Work Out

This is a variation on a workout plan emailed to me when I joined the mailing list of that quitrunning website…(although I did add the of glory part..)

18 Minutes of Glory

1. Start by rowing for 5 mins at an easy pace

2. Next by rowing for 4 mins @ 70% (a bit harder than your easy pace)

3. Then by rowing for 3 mins @ 80% (harder)

4. Next by rowing for 2 mins @ 90% (even harder)

5. Then by rowing for 1 min @ 100% — as fast as you can!

6. Finish rowing for 3 mins at an easy pace again

I just got back from trying this out for the first time at the gym. It is HARD and you will want to quit, but give’r! (Unless you are forseriously going to hurt yourself, then hop off the rowing machine and head for the nearest bike to recover.) Each interval should feel harder than the previous one — if it doesn’t — push yourself. Also, I recommend doing some light cycling for 10 minutes afterward to cool down and stretch out your legs.

Intermediate Work Out

This is also from the quitrunning website, and should only be done after you have successfully completed the 18 minute one a bunch of times, and are looking for more of a challenge…

Pyramid Intervals

Level: Intermediate

Total taken: 3 x stroke pyramids / 3 times per week

1. Start by rowing 3 minutes easy to warm up

2. Now row 10 strokes hard, then 10 strokes easy

3. Then 20 strokes hard, then 10 strokes easy

4. Then 30 strokes hard, then 10 strokes easy

5. Then 20 strokes hard, then 10 strokes easy

6. Then 10 strokes hard, then 10 strokes easy

7. Row easy now for 3 minutes

8. Repeat this whole routine 2 more times, for a total of 3 pyramids

Again, light cycling for like 10 minutes afterward will make your body thank you. This stretches out the muscles and helps with any lactic acid build up (so does drinking water).

Pyramid training can be adapted to other types of cardio. e.g., running or biking — after warming up for ten minutes go hard for one minute, go easy for one minute; go hard for 2 minutes, go easy for one; hard 3, easy 1; hard 4, easy 1; hard 5, easy 1; hard 4, easy 1; hard 3, easy 1, etc. — then cool down for 10 minutes.

Please note that I am not a personal trainer, just someone who has googled a lot about rowing. The intermediate level training discussed here (i.e., pyramid training) should only be attempted after attaining a baseline fitness level (e.g., 18 minutes of glory rowing-wise, or being able to run or bike 30 minutes without dying.) Consult your doctor before starting a new cardio routine.

For information on Fartlek training, a kind of interval training for running, check out an earlier post of mine: http://barelydigested.wordpress.com/2008/03/13/march-madness-fartlek/

Travellin Soldier

A new enemy has emerged in my battle against the bulge — travelling. Yup, I am headed out of town for a conference next week, which means I will be eating out for 4 days in a row, then returning home to an empty fridge. This is the sort of thing that requires a battle strategy. Kind of like Risk. (Yeah, the board game.)

Breakfasts

To avoid consuming half of my daily calories before 9 am, I am going to bring breakfast with me. Cheerios? Oatmeal? Not blueberry fritters? Suggestions anyone?

Lunches

I am going to eat my starches/grains (i.e., potatoes, whole wheat pasta, brown rice) at lunch time. I try to do this anyway, but writing it down makes it seem forserious, and might hold me more accountable to it. Especially as I am going to report back on how this is going on this here blog.

Dinnas

So I am going to stick to the veggies/meat thing for dinner. Hopefully there will be menu choices that don’t involve veggies and meat being doused in sauces or things that curb the nutritionalness of it all.

Snacks

Going to bring snacks along for the ride, so that when I fell like snacking, which I will inevitably feel like, I’ll have something not terrible on hand. Any suggestions what to bring?

Portion Sizes

The thing about eating out, maybe especially in the US?, is that portion sizes are GIGANTOR. Note to self: you do not need to polish your plate, nor get a doggy bag.

Activity

W00t, my fancy hotel has a fancy gym. So I am pretty much set activity wise. I could go for a run to explore the city, but in all likelihood I will get lost. (My sense of direction is about as awesome as my willpower to avoid shortbread.)

Okay, so that is the game plan. Comments? Other suggestions? I could use an ally or two along against this front.

Calling in Back-up

Word up WW-ers. So, obviously the last weekish have been kind of difficult. I was overwhlemed with school and work and that led to some forserious overeating and inactivity. I never really thought of myself as an emotional eater until recently, when it has been made painfully clear that I totally eat shite, and a lot of it, when things are getting me down.

So, knowing I was totally not going to drag my own ass out of this rut, I called in some back-up. I went on a 12 km run this morning with my friend/future roommate even though it was pouring rain. I find running really gets me back on track eating-wise, because eating shite post-run is just not very appealing. Tomorrow I will again be employing some back-up — am headed to the gym with my gym buddy for a spinning class and some light weight lifting.  I think I shall grocery shop post-gym — I find that encourages me to buy good-for-me food instead of like Oreos and Pizza pockets.

I will lose you again 4 lbs.

You and your bastard brothers.

Bizarro Week

If you are awesome enough to read comicbooks you would be aware of a villain of Superman’s known as BIZARRO. He has reverse versions of Kryptonian powers including freeze-vision, heat-breath, vacuum breath, spot-light vision, x-ray hearing. Those powers are kind of cool. This week I pretty much had opposite powers of last week. So, I had the power to eat Big Macs with the greatest of ease, leap over tall buildings in order to get blueberry fritters, exercise my right to not exercise, and not keep track of what I was eating. The only super power that remained was the grumpyness. I was able to clear rooms (such as my office) with mere glances. Which is pretty handy when you are irritated with yourself for being so off-program. Oh that part about leaping  over tall buildings to get donuts was untrue – I just picked them up on the way to work on foot.

So, what the fuck is causing Bizarro to reign in a crisis of infinite appetite? (Umm crisis of infinite earths reference? No? Drop the comicbook talk? ‘Kay.) I am stressed the fuck out. I have two term papers due within 3 weeks for school, my new boss is a douchebag, and all of this is cutting into my sleep time.

How will I fight my kryptonite? Seems like more sleep could really help. And making my schedule slightly less ridiculous via helpful time management so I have the time to plan for success – that is, to grocery shop, pack lunches, make dinner instead of eating out. Tomorrow is Friday. I am going to stay in, make myself something nutritious and delicious for dinner, and go to bed inordinately early. And it shall be glorious. Saturday morning I have coerced a friend into running 12 km with me, and Sunday I am doing a spinning class with another friend.

You’re dead Bizarro.

At least for now.

(Cause yeah, in comicbooks dead people always come back. Like the phoenix. Seriously, how many times has she died?? Oh wait I dropped the comics thing. Shit.)