Sunday, August 4, 2013

Music to Encourage You #1

Pink - Try

I'd like to put some posts of songs (or parts of songs) that can be inspiration to help you lose weight. While at the gym I heard this song. Now I know most of the verses are about relationships, but the chorus and one of the verses also works with exercise/weight loss. Take a read. I've also attached the song to the bottom of the page if you don't know it. My favourite line is 'but just because it burns doesn't mean you're gonna die' I know that I feel that sometimes when I'm working out :-) But 'You gotta get up and try, and try and try'

Ever worry that it might be ruined
And does it make you wanna cry?
When you're out there doing what you're doing
Are you just getting by?
Tell me are you just getting by, by, by?

Where there is desire
There is gonna be a flame
Where there is a flame
Someone's bound to get burned
But just because it burns
Doesn't mean you're gonna die
You've gotta get up and try, and try, and try
Gotta get up and try, and try, and try
You gotta get up and try, and try, and try
Gotta get up and try, and try, and try
Gotta get up and try, and try, and try

This is It by Dannii Minogue

As I said in my first post 'This is It' By Dannii Minogue is a great song to encourage you that this time you are going to achieve your goals. This is it!

This is it
Oh This time I know it's the real thing
I can't explain what I'm feeling
I'm lost for words
I'm in a daze
Stunned and amazed
By your open ways

Group training classes

On Monday I bit the bullet and signed up for a gym membership.

Every 6-12 months I get an urge to go to a gym for some reason or another. So lets hope this time it sticks. 
I have heaps of equipment at home, but I'm currently really interested in group fitness Classes. So I thought I'd give a  perspective of the more popular group fitness classes from a beginner's point of view.

During this last week I went to 4 different group fitness classes. 

Day 1: Cross fit/Boxing: 

This class started very overwhelming, everyone there knew the warm up routine, so the instructor just yelled out what to do while he set up the room.  Me? Well I had no idea what some of the moves were, so I tried my best to follow on. 
He assigned us pairs of similar ability, and we started by doing 5 sets of 2 mins of two activities.  One was push ups (the more advanced people did handstand push ups) and the other was lying down with a kettle Bell staying high in the air, and the standing up again, not letting your arm drop with the kettlebell (no idea what this actual move is called). The good thing about this activity is, you go hard for 2 mins, but then your turn is over and your partner would go for 2 mins and you could rest (and encourage them).
The next was a list of activities. Luckily there was a beginner and an advanced option. Between the two of us we needed to complete X reps of each activity. So the first person goes until they are tired and the next one goes until they are tired, and the two of you keep going until you have done your reps. Each activity (for the beginner was 80-100 reps, depending on the activity). The Activities were : Kettle Bell Swings, 400m row, push ups, sit ups & squats. It was good, because even if you could only do 10 of an activity your partner was there to help you through it. My partner did over half of our allocation, except the rowing, where I smashed it (I could have done the full 400m, but I thought I'd let him have a go). We were really proud of ourselves when we finished, and it made you feel really great about yourself - and its a great way to actually interact with other people in classes (especially when you don't know anyone).
Finally, we did 15mins of boxing. The boxing included cross over punches, upper cuts and hooks. Then shuttle running in between reps. By the time I got to boxing (which I love!) I was totally buggered!

Verdict: I really enjoyed this class. Even though it started out overwhelming, I think it is great for a range of fitness levels. The team exercises allows you to feel a sense of accomplishment, without feeling overwhelmed. A must for those starting out at a new gym (at least a few times to see if it is your thing).

My Calories Burnt this session

Day 3: Sh'Bam

This is a LesMills designed workout
 Now, one of the reasons why I wanted to join up to a gym was to do Zumba. I used to do it at my old gym, I've done it at The Biggest Loser Retreat and I even have the Wii Game. I really enjoy Zumba. However, when looking for a new gym I noticed that all the gyms near me don't do Zumba anymore, which was really disappointing. I was told that Sh'Bam had replaced Zumba and if you like Zumba you will LOVE Sh'bam.
Now going into the class, I was pleasantly surprised by the range of ability in the room. There were teenagers, there was a 70 year old lady (she told us she was 70), there were larger people (like myself) and there were the 30 year old slim fit girls up the front (no boys today, but we were told that there are usually a couple), and pretty much everything in between. 
The class used very simple dance moves like the grapevine, step forward, step back, combined with a range of arm movements (some people did them, others focused just on their feet).
I felt that this class was very simple, and it was up to the individual to increase the intensity they worked at (putting more effort into each move VS just walking through the steps)

Verdict: This class is much more accessible to beginners than Zumba, but my personal opinion is that I like Zumba more - I really enjoyed the style of dance Zumba was. I can see myself going again - maybe it will grow on me. But in my eyes, Zumba burns more calories and forces the 'lazy' individual to burn more, whereas Sh'Bam appears to allow you to breeze your way through it if you don't have the drive. But for beginners -- Sh'Bam is WAY more accessible for all ages, fitness levels and injuries. 
(sounds like I am a bit on the fence)
I guess what I'm saying is they both have their strengths, it is purely up to the style of dance you like and your overall level of fitness.

Day 3: Body Balance 

Now, I've done Body Balance before around 12 months ago at another gym, and when I did it there I loved it! I felt that it was great to stretch out your muscles when they are sore from workouts that week. I used to go every week at my old gym. There was a range of movements you could do depending on your flexibility. But this class was different...

Now, everyone else in the class would have been no bigger than a size 12, most would have been a size 8-10. Other than me...

Most of the moves that we were asked to do required you to not have a stomach - Like I would try to do the moves and physically can't. Now I've been told that I'm very flexible, and I've done Body Balance before - but during this class I was holding back the tears not to cry... The moves he was asking us to do were impossible, and it was very frustrating that there wasn't an alternate option for me to do. I closed my eyes and held back the tears, and tried to find my own version of the workout.

Verdict: As I said before, I've done Body Balance before and I have loved it! But, I can't see myself going back to a class until I know the routine has changed. If you are a larger person, I honestly believe you will be better doing your own stretches. I was very disappointed :-(

My Calories burnt after the two sessions

Day 4: Body Pump

This is also a Les Mills designed workout :
Now after my bad experience I didn't really want to do another class that was far beyond my ability. I went to the gym to go over my beginner program (the one they give you when you start at a new gym), and I spoke to some of the ladies about my experience with Body Balance. I told them I didn't want another experience like that, but wanted to know what classes would be good for a lower ability. They suggested I went to Body Pump that night. Before I went home, I spent a bit of time talking to one of the instructors (for another class) and she eased my mind a bit about Body Pump.

I got to the class and the instructor I was talking to earlier, introduced me to the instructor for the class, I told him that I was a beginner and he found the bar and the weights that I needed for the class. He told me to keep it light for my first session, and always go up to more weight next time.

The class was basically moving a weight bar in different positions, from standing to laying on a bench. It worked a range of muscles and wasn't a very difficult class to feel confident in (the weight of your bar was the only thing that could hold you back).

Verdict: I LOVED this class. When I left I told the instructor that it was the best class I had done this week. I left feeling confident that I could come and do this every week and easily see results. Now, at the end of the class my muscles were shaking cause I'd worked them so much, but I felt amazing! This type of class (low intensity) is GREAT for beginners because you feel like you have achieved something, you don't feel like your weight is limiting you and you know you will get results since your muscles will burn your fat long after the class has finished. It also is really obvious to see yourself improve, when you go to a higher weight.

I didn't take a photo of my watch, but I think it was only 300cal for the hour session


My overall opinion of the classes that I've done this week. In order of how much I liked them.
1. Body Pump is a MUST for beginners - it allows you to do the exercises, without the issue of rising your heart rate up and feeling out of breath. It builds your muscles so you can burn fat for longer and see results.
2. CrossFit/Boxing - Can feel overwhelming at the start, but great when you get started. You are able to share the load with another group member and it allows you to actually interact with another person, where most classes have you facing the front and keeping to yourself.
3. If you are new to exercise Sh'Bam is really accessible for all ages and fitness levels. But if you are at a slightly higher fitness level, you need to push yourself to get the same results as you would in other dance style classes.
4. Body Balance can be a good class - but is really difficult for a larger person. If you are unfit but slim, this class could be really useful, but if you are a larger person I would go to the class very aware that you may not be able to do the activities they ask.

I'm going to try a few more classes over the next few weeks. I'll let you know what I think of them as a first timer.
-- Jackie

The Quote … I now live by


This is something that has echoed in my head since I did a walk with Brad at TBLR
 & I was struggling to breathe up the hills.
He was teaching me to control my breathing.. 
 the old me puffed & huffed &  panted & stopped, when I got out of breath …
but he kept saying to me..
“ it doesn't matter how slow you go just don't stop…slow your breathing down & keep going…..
What a difference it has made…
 I use to avoid hills…
now I just slow down my breathing & go  not stopping …


Saturday, August 3, 2013

You're the Winner

Sometime in May about a month after starting 12WBT,
 I was watching the nightly show of The Biggest Looser TV show & they advertised that they were giving away  a weeks accommodation, flights, meals, personal trainers at the new Biggest Looser Retreat on the Gold coast for 2  valued at $6,000. 

So after sobbing through another episode I completed the application  and filled in  25 words why I should win.
What did I write…I really have no idea… I think it was something about  stoping obesity in my family & I wanted to take my daughter with me…
I really didn't think twice about it  as I am often filling things in online hoping I would win something.

Then in June, I arrived home late from work, around 9.30pm  & decide to check my emails.

My hubby had gone to bed as he gets up at 4am for work.

In my emails was an email saying;

Congratulations, You have been selected as our deserving winner,
I believe you are wishing to take your daughter on the experience. The package includes return airfares to QLD, a weeks accommodation for two, gourmet spa cuisine and daily health & wellness experiences.

 At first I thought great after a long day, a hoax email telling me I have won something…
then I read it again… & again..trying to work out if it was a hoax…
so I printed the email out and left it on the kitchen bench for my hubby to read & went to bed.

I posted  a message on Facebook to family & sent a text message to Jackie saying, “ I think I have just won us a holiday to the New Biggest Looser Retreat”. I still wasn't sure.

In the morning I rang hubby & asked him what he thought …he said  yea you one of ten possible winners…ok so I didn't win..he then said, “ I gave them your phone number didn't they ring you yesterday” I said, “ no,  but their is a number on this email to ring” “I’ll try & ring it today but I’m really busy today”.

Arriving at work I showed the email to my colleagues asking what they thought….I think they were more excited than I was.

Then I rang Channel 10 & asked to speak to Joanne, well what excitement, when I finally asked her did I win & she said yes, yes  we were so touched with what you wrote …hahaha little did she know I had no idea what I wrote ..still not believing I said so its not a hoax…No  No she said “You have won” …wow how my world was about to change…

I message Jackie & said  get ready we have won…
her words were “ wow  mum can you imagine the gym…
well no…. I didn't even think that…..
I thought wow I’ll be able to get a massage,  meals cooked…
I didn't even think of what their gyms would be like  cause I am really not into exercise at all.

Then the reality started to set in of what I had won..OMG they are going to kill me with exercise…
2 month ago I could barely  walk 100 meters without stopping puffing & puffing..
if they exercise like they do on the show I'm going to die….
The Biggest Looser Retreat open their doors at the Gold Coast at the beginning  of July.
 I hadn't heard anything  about my prize other than I would be contacted to select a dates to go.
Jackie & I had the first 2 weeks of July on holidays.. we are both teachers, she went of to Melbourne for  a break & I was cooking up a storm with meal planning from 12WBT & walking. 

Then I got another email asking when we would like to come to the  Retreat …
we have a vacancy for next week if you would like to come then …
well, I would like to wait till I can move a better & have lost a bit more weight cause you guys are gona kill me what I was thinking..

but I didn't say a thing & asked Jackie what she would like to do…
"we need to go now mum.. now" …. so 3 days later we were at The Biggest Looser Retreat on the Gold Coast.

Jackie has posted her experience there, mine post  is coming.

PS I didn’t die Open-mouthed smile

Kim’s Journey

This  is about how I got to where I am today.
I started this current  phase of my journey 15 weeks ago when my daughter Jackie  ask me to do Michelle Bridges 12WBT with her.
My first  reaction was I don't think I can cope with failing again.
I have been on one  diet or another  for nearly 40 years and have manage to weight 163.5kg at my heaviest. For someone who is only 163cm  or 5’4” tall that's a lot of weight. Some  diets like weight watchers  I have done several times. I have done them all!!! from ever type of restriction diet like;  no fat, no sugar, no carbs, to: just soup diets, one food type each day, pre-package, meals, Lite n easy,Jenny Craig, protein only diets, Protein shakes, acupuncture, Hypnotherapy - where you think you have had lapband surgery..Its hard to remember them all. All were successful in getting me to loose 10 kilos or so  but all I could not maintain the diet   for one reason or another & I’m afraid I never really got into exercising regularly. Time frame  for sticking  to these diets  was also about the same time each time. I  would be brilliant first 2-4 weeks  seeing weight come off then slowly  I would start waving with old habits and by 6 to 8 weeks I would be lacking motivation to stick to it missing all my comfort foods. Sometimes I lasted longer  but eventually I would  gain the weight back  and a bit more as well.  So I am the classic yoyo dieter. Resulting  in  going from 80 kg (the smallest I ever remember being)  in my early 20’s to 163.5kg  in my 50’s.
At the time  when Jackie ask me  to do 12WBT, I  was at the end of 2 difficult years for me with my health. I had a workplace accident where I tore the tendon that goes from your big toe to your heel. When it happen I was still on one of the many diets & weighed about 140kg and treatment for nearly 12 months was have me sit with my foot up waiting for it to heel & putting me on a drug called Duromine- to stop me feeling hungry. What a mixture …. Duromine is basically speed  so here I am sitting not being able to move around, trying not to eat too much & having all this energy I could not get rid of.  By the time they agreed that sitting wasn't fixing the problem  I had put on another 10 kilos and  fitness wise, I could hardly walk anywhere without panting. After the operation I had no more pain  which was excellent  but now I had another issue. No pain but my heel was numb  which meant when I put it on the floor I cant not feel the ground…its a very strange feeling. So I learnt to walk again  with a numb foot and extra weight…I tried a few more diets & hypnotherapy, constantly at chiropractors  trying to fix my gait when walking. Then at the beginning of this year  I could hardly breath  and doctors  thought I had developed a clot on my lung, but  after testing  & being scared out of my life & seeing several Doctors, I was diagnosed with a twisting rib…it was like the straw that broke the camels back .. is this how life is going to be now…just pain all the time. I think looking back I was probably on the verge of a break down & I turned to comfort eating through the pain. Then through lots of treatments by caring medical professionals including my GP giving me  laser acupuncture, massages & chiropractic visits  my rib went back in…& I weighed 163.5kg. How could I be that heavy..scales must be wrong…
During this time I was watching  Biggest Looser  series on TV with parents and children with obesity problems and during most episodes I would just sob relating to so many things. And that's when Jackie asked  “do this with me mum…” I said  let me have a look at what it involves but I knew I would be doing it with her not wanting her to fail.  I would do it for her…I hated seeing her struggle with the same weight issues. Little did I know at the time it would change my life forever.
Our obesity  problems in our family go back through the generations. My father died at 46 of a massive heart attack when Jackie was only 3 months old,he was a big big  man, his father died 12 months before him also obesity related, my youngest sister also struggles with her weight and now my daughters have had weight issues. There has to be a better way other than having surgery, which I have had 3 doctors tell me I need to go have.
I am an intelligent educated woman why can I not  get my weight under control.
So we signed up to Michelle Bridges 12WBT that was 15 weeks ago

this was me

 pic20130512103324 - Copy

& this is me today 
after 12 weeks of healthy eating & walking
I have released 15 kilos-
bust = -10cm, waist = -24cm, hips= -7cm,
thighs = -9cm, arms = –2cm
& have just signed up to do another 12 weeks with 12WBT.
Jackie & I are going to document our journey hoping that our struggles and successes help others put an end to obesity.
I did not fail,  It was the diets that failed me…
This is not a diet we are on, its a lifestyle change with health eating and we are getting healthier and fitter every day.
Kimscale     treadmill