Couch to 5k - Week 2 - Run 1

Ok, ok, calling it a run is probably a tad ambitious, but it's much easier to say and write!

I've just comeback from my first session of the Week 2 podcast for the NHS Choices, Couch to 5k scheme.  I woke up this morning, couldn't find my usual running trousers (which weirdly are actual winter running trousers I bought from Aldi nearly 4 months ago and then never wore! I knew they would be usual, must remember to tell Alex I was right!) 

Anyway, after getting dressed I then saw Alex still in bed, all warm and snuggled, so decided to get back into bed - should never do that - and nearly didn't go for the run! 

Thankfully I hate waking up earlier than I need to, so I HAD to go, otherwise waking up would have been a waste of effort!

The session consisted of (or at least I think it did!):

• 5 minute warm up walk
• 90 seconds of jogging (that's a 30 second increase from last week) followed by a 2 minute walk (also a 30 second increase from last week) x 5 (I think, I mean I did count, but I can't be sure that I didn't lose count whilst trying to distract myself - that should be a new fine art form - stay focused whilst trying to distract yourself!)
• 5 minute cool down walk

I must look really funny when I go for this session. I mean I usually wear the running trousers from Aldi, as I couldn't find them today I had to wear my baggy yoga pants, my Aldi waterproof jacket with a fleece thing in it (which I think does the job perfectly!), in fact I even have actual running shoes, nice black sketchers, probably the most expensive trainers I ever bought and I actually hadn't intended to use them for jogging, I just thought they looked nice!

The bits that might have looked for interesting are the white faux furry, Russian style hat (sadly I don't resemble the model in the image I have used!) and if people can see them at that time of morning, my delicate, chocolate brown, leather gloves! Oh well I will treat myself to new stuff once I'm up and running 5k on a weekly basis, that and when Christmas is over!

Book/Reading - The Happiness Project

I thought it was about time for me to provide an update on what I am reading (it is after all one of the elements of this project!). Currently it's Gretchen Rubin's "The Happiness Project", which was, as previously mentioned, recommended to me by my friend, Emma. 

Emma first talked about the book to me when she was reading it, then kindly sent it to me once she finished - its the kind of thing her and I are constantly discussing and we both find very interesting. Obviously the book is of great interest to me now that I'm writing the blog - I just wish I had picked it up sooner! 

I'll be honest, I found it a little difficult to pick up and start reading, but that may have been because I was trying to do a very similar thing myself. One of my first reactions to the book were "I wish I could run my project and write about it without working a 50 hour+ week on the side". That aside, I am loving some of the tips, the de-cluttering is something Alex and I really need to do, but it just seems to stay on the to-do list, which is actually another aspect of her project. One of my favourite things about the book is that Gretchen Rubin refers back to "being Gretchen", which put simply means being true to who she is, not some ideal version of herself. 

I could do with doing a lot more of that. "Being Sophia" is by no means an easy task (all my own fault of course!), I do set myself up to fail a lot, then really beat myself up about it - I can be my own worst enemy! (Aren't we all?!). In part doing "The Challenges" has really helped me with that. Simple, targeted goals that are achievable. 

Reading the "Happiness Project" has also confirmed a lot of things for me in my own "Self Improvement Project". I have a full time job so my project needs to run differently. Research has to be done on the weekends. I very often write my blog posts at work during my lunch break, then send them to myself via LinkedIn (we can't access our personal email accounts from work), then actually publish the post in the evening (and I do try to proof read before doing so!) 

I frequently publish posts within minutes of each other - I have contemplated fining a way of timing it, but I'm mainly writing this blog for myself. 

I've just thought of something else I really like through reading the "Happiness Project" - being in an environment of growth will always make us happy, even if the emotion on a daily basis is not (e.g. I am currently always pushed for time since committing so much time to my Self Improvement Project and blogging about it, so I often feel stressed, however over all doing this project and writing this blog is making me feel happier - much happier actually!) 

This post has got a little long - I'll leave it there for now and report back on more findings from the Happiness Project at a later point!

A little grammar lesson: Affect vs Effect

The difference between affect and effect seems really important for The Self Improvement Project! 

I've come across a website called Grammar Girl, which seemed very appropriate, this is what she says: 

"The majority of the time you use affect with an a as a verb and effect with an e as a noun."

When Should You Use Affect? 
Affect with an a means "to influence," as in, "The arrows affected Aardvark," or "The rain affected Amy's hairdo." Affect can also mean, roughly, "to act in a way that you don't feel," as in, "She affected an air of superiority." 

When Should You Use Effect? 
Effect with an e has a lot of subtle meanings as a noun, but to me the meaning "a result" seems to be at the core of all the definitions. For example, you can say, "The effect was eye-popping," or "The sound effects were amazing," or "The rain had no effect on Amy's hairdo." 

"But why Aardvark?" you ask. Because there's also an example to help you remember. It's "The arrows affected Aardvark. The effect was eye-popping." It should be easy to remember that affect with an a goes with the a-words, arrow and aardvark, and that effect with an e goes with the e-word, eye-popping. If you can visualize the sentences, "The arrows affected the aardvark. The effect was eye-popping," it's pretty easy to see that affect with an a is a verb and effect with an e is a noun. 

I thought that was useful!

Check out the full post here:http://grammar.quickanddirtytips.com/affect-versus-effect.aspx

Challenge #3 - Update

Day 2 of Challenge #3, so far so good, I've done 50 sit-ups a day. The thing is I'm not exactly sure I'm doing them right...I also don’t thing I should be doing the 50 sit-ups in one particular way? 

I'm currently doing the sit-ups in bed, which seems to make them both harder and maybe easier at the same time! 

Anyway, I really want to make sure that this Challenge, apart from having the gratification of being able to complete it, will also have an affect (should that be effect? I always confuse the two!) on my stomach…even if it is just a little! 

Time to do some research into this! I will report back on my findings - I will also look into the grammar of effect and affect, seems rather important in this project!

Couch to 5k - Week 1 - Complete!

I have completed the first week of the Couch to 5k program! 

I'm going to be brutally honest here, when I did the week 1 podcast which involved: 
- 5 min walk (warm up) 
- 8 x 60 seconds jogging followed by 90 second of walking 
- 5 min walk (cool down) 
the first time, I thought it was easy peasy (despite getting up at 6am, so it was completely dark and of course it was raining)! I have just finished my last one, and I honestly felt like the one today was harder than the first one? 

Obviously it wasn't in that it was still 60 seconds of jogging followed by 90 seconds of walking, but I tried to do it all a bit faster. In fact I was hoping to do my usual loop three times instead of my usual two! Error - I still only did two loops, and was close to tears by the end. 

My lesson, when Laura (podcast voice person) says to pace yourself so that you can complete, do as you are told and don't try to show off! 

I'm really pleased to have finished my week 1 of the program and looking forward to week 2!

I think I may have recruited both of my sisters to start doing the Couch to 5k program, and I even think my partner Alex is considering it! Although we won't actually be doing the runs together - my sisters aren't in the same city, let alone country as me! I believe Alex will be doing his runs in the afternoon/evening, whilst I will continue to do mine in the early hours of the morning! Its still fun to know you're all in it together!

Couch to 5k!

I have seriously neglected the exercise part of my Self Improvement Project. I had been going to the gym a little, I did a couple of classes, but then the trial membership I had ran out. Truth be told by the time I've finished work in the evening I am usually too tired to exercise, or at least very happy to use that as my excuse. 

My new mini mission: Complete the NHS Choices Couch to 5k (http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k-plan.aspx)

It's a 9 week program designed for people looking to start jogging. Each weeks podcast needs to be completed 3 times, with a day between each session. Strictly speaking you could complete each week after 6 days. 

I have completed 2 sessions of week 1, which is a very gentle introduction. If I do find it getting more difficult I may choose to increase the number of session I do for a particular podcast, but I will just see how I go! I will do every podcast at least 3 times, with at least 1 day in between! 

As always I will let you know how I get on - wish me luck!

Challenge #3

I am ready for a new Challenge! 

Challenge #3 - 50 sit-ups every day!

The idea behind this challenge is to simply keep doing little things that are easy to achieve. This time I wanted to do something for my body. 

Initially, I was going to do "30 minutes of cardio a day" as my challenge, but soon realised that it didn't comply with my basic rule - one little change, one little thing - 30 minutes of cardio isn't a little task. 

Although putting half an hour aside every day would be ideal, at the moment it simply isn't realistic.

 50 sit-ups a day, should be an achievable challenge, whilst still...well...challenging!

Wish me luck!

Goodbye Dukan!

As the title of this blog suggests, I am saying goodbye to the Dukan Diet!

This doesn't mean I have given up on loosing weight - I just want to do it differently. Constantly thinking about food wasn't healthy for me - just see my last blog entries! I am looking to find a right balance with food and will update my progress, I am going to continue to weigh myself daily so that I can keep an eye on my weight whilst living a life without any food rules - just trying to be sensible!

The Self Improvement Project - Day 40

Stats update

Weight: 68.5kg 
Loss: 2.0 kg in 1 month and 9 days - or 40 days...

So my diet isn't going great - I've been cheating on the dukan diet and binge eating as a result. I am soo frustrated of being a "yo-yo dieter". I really wish I could be more sensible and look after myself better. I've just seen some pictures of myself, taken at the weekend - disgusting! The worst part is, it always takes me by surprise... 

I always forget just how big I look, so I'm going to print out some of those pictures and put them around the flat - any visitors I have will think I'm a freak...and maybe I am! 

I know the challenges have been going really well. Little, small goals are really working for me. The logical thing for me to do would be to create mini, very realistic goals...which I guess my "11 pound (5kg)" weight loss pledge is...I just keep wanting it to happen sooner and get really furstrated with myself that it isn't happening! 

I just want it soo bad, I can't submit to this weight loss taking longer...this probably seems crazy to anyone else but myself...a freak and crazy! 

I'm hoping the focus on exercise will help me get to where I want to be...maybe I should incorporate that into my next challenge? I really need to give myself a reality check - I am very much on route to achieving my goal of loosing 11 pounds (5kg) by Christmas - I just need to focus!! Focus, eyes on the price and BE PATIENT!

Challenge #2 - Complete!

I am excited to let you know that I have completed this challenge as of last Friday! Woohoo! 

I actually walked to work again on Monday...I guess I just got use to it - I didn't even think about getting a lift! 

These little challenges really seem to be working for me, did I mention I'm wore make-up today? :-)

Challenge #2 - Progress

I am proud to report that Challenge #2 is going very well - I have walked to and from work every single day this week! Even when I have been running very late - trust me - there have been some very close shaves! All in all though I am actually enjoying my little walks every day. I've actually been listening to an audiobook (Ok, ok, this may be slightly going outside my desired Reading List...but I didn't want to buy the books AND the audibook...that just seemed silly!) Back to the audiobook, I've just finished "I've got your number" by Sophie Kinsella. I really love all her books, this is the first time I've listened to one and it was great!m I have now officially read or listened to all of her books (including the ones written as Madeleine Wickham). 

So Challenge #2 is going to plan and its just confirming to myself that I love this little two week challenges - I think its the fact that I am succeeding  Oh and did I mention I'm wearing make up today? Yep, I like wearing make up again, and even wear it when I'm running late!

The day I couldn't stop cheating...

...as you may have guessed - the problem with cheating, or the trouble with me cheating is I just cant stop. I know what I'm doing, I know that I will regret it, yet still I do it. In fact today, I have eaten a larger portion of pasta and more chocolate than is enjoyable - yet I have a few more little chocolates next to me and I am actually thinking abut eating them - just to get rid of them. In my head I think if I eat it today at least I cant cheat again tomorrow by eating it - as if not eating it is out of the question...I am my own worst enemy some times! Oh well, I will do better tomorrow!

The Day I cheated with Cheese...

The problem with cheating is...well once you've cheated, why not cheat again? I mean, what's the harm right? Well that's my problem...once I've cheated I just feel like doing it again! 

Being on a diet is hard. Being on the Dukan Diet seems impossible at times.

Yesterday evening I cheated on my Dukan Diet, I cheated with cheese. In fact, you could say I had the most undukan meal I could have had - cheese fondue! Lots of molten cheese with yummy, crunchy and fluffy bread...I may even of had a glass ob bubbly with it...and a tiny chocolate to finish - it was my food heaven!
It wasn't accidental cheating, it was planned - which it a lot of ways may perceived to be worse - it certainly would be if it were a relationship. Although this is a relationship of a different sort (relationships with food must be some of the most complex?!) Bu not surely when it comes to diets, deciding to have one meal "off" in advance is better than letting little temptations get the better of us? Hmm..



So today, I had a nibble of cheese and a slice of bread - its a slipper slope! So for the next three days I will be doing pure protein! That will teach me not to cheat! 

Challenge #2

As per usual I haven't been updating my blog in time with what I am doing - but at least I am doing something! 

I really liked my sister's challenge for the past two weeks, so I have decided to give myself one for the next two weeks (I already started on Monday!). 

The challenge: Walk to work rather than being driven in/back. 

My walk to work really isn't that far and takes around 15-20 minutes. Tantalizingly though by car it is a mere 4-6 minutes by car, depending on traffic. So I have been lazy over the last couple of months, allowing myself to be driven to and from work since getting our new car. It was so new and exciting, plus I got to chat to Alex in the morning for 5 minutes we didn't usually have. But that is over now, just as its getting darker and colder I have decided to reclaim my feet and walk! It is also very Dukan of me - extra little bonus! 

Talking about Dukan - it's going well, I have lost 2.4kg (5 pounds) not bad for a week + 1 day! That's also how long I haven't had chocolate - I still miss it! Apparently that will stop...doubtful, very doubtful, but I am loving my Dr Pepper Zero - totally allowed and a life savior at this point!

The Self Improvement Project - Day 26

So the project seems to be progressing slowly, a little more slowly than I would like, but I am learning not to be too hard on myself and try and be a bit more realistic. 

So I thought I would give you a brief update on my progress: 

Blogging: I've been away for a bit, but am back! 

    

New goal: Blog 2-3 times/month minimum. 

Reading: Forget the order I put those books in - I'm reading "Still Alice" at the moment. It’s a book about Alzheimer’s, so far it’s really good and I'm glad I'm reading it, but I have caught myself worrying about my own memory…maybe that should go on another list somewhere to improve on? Oh I'm also adding two books to the list, I'm not exactly excited about reading them, but excited about having read them - that makes sense to me (and probably gives you a scary insight to my head)! Let me try again – I don’t think it will be easy to pick them up and get through them, but I want to have the focus and dedication to read them. 

New goal: As long as it’s on the list - it's fine! 

Sewing: I have actually traced and cut the patterns for the pillows, but haven't actually got round to cutting any fabric or actual sewing...baby steps I guess!

Weight loss: Before I get into this I think you could do with some background information.

My (brief) weight loss history: 

Growing up I have always been effortlessly skinny. It may have been effortless because I ate like a sparrow or because I was always running around, as kids tend to. Even as a teenager I was slender (at the time I always thought I needed to lose weight and would go through phases of jogging and doing lots of sit ups before going to sleep. I wish I could go back to my teenage self, give myself a good shake and just say “enjoy it!”). 

Once at University I gained weight, I went from 53kg to 58kg, then back down to 56kg. In my final year of University I had quite a few doctor appointments and seemed to get weighed a lot by nurses. At the beginning of the year I weighed 55.8kg and ballooned to 66kg at the end of the year. I was devastated. It felt like I had gone to bed and woken up 10kg heavier! Anyway that was two years ago... 

My first attempt at the Dukan Diet came about when my sister came to visit me - she had been on the Dukan Diet for four weeks and was already looking fantastic! I was fed up of being an overweight (gulp, I find it very difficult to admit I am overweight. Weirdly I don't think of myself as "fat" - to me I always think of myself as my much slimmer, sexier self - whenever I see a mirror or worse a photo I get the shock of my life! The way I look isn’t the way I feel - very weird and ultimately upsetting...almost the opposite to anorexia?) So thanks to my sister, I started the Dukan Diet in Feb 2012, and went from 68.8kg to 63kg just in time for my friend’s hen do and wedding! After that I was only doing a half hearted attempt followed by some serious binge eating…Even at the time I knew I was binge eating and I would always tell myself "just one more time", yet here I am 70.5kg heavy.

New beginnings: 

I can't put my finger on why I started the Dukan Diet again last week - I had been thinking about it for a while...and always put it off! It may have had something to do with the fact that I have my work Christmas ball coming up, my birthday (always hard to face another year and still not be any happier with your weight!) and I will be seeing my family for Christmas - they live abroad so although we talk all the time, we only see each other a couple of times a year. 

Finally I have done it – I have started the Dukan Diet again - which is a hard step. The harder step is sticking to it! It’s funny how it always seems to come back to me being able to make things "stick"! 

Start weight: 70.5kg on Monday 29/10/2012 

1st Goal: 65kg by Monday 26/11/2012 (Monday before the office xmas party - not do be confused with the company ball!) 

Once I have hit this goal I will set up the next one – see I am learning – one step at a time!

I will talk more about how the Dukan Diet works and how I am adapting it to work for me in a separate post.

It’s late – good night for now!

My Sister's Challenge to Me!

Hello! I'm back!

As you can probably tell my self improvement project has been a little lacking over the past couple of weeks - definitely in the blogging department! 
I was talking to my younger sister a couple of weeks ago, and told her about my project (I really haven't told many people, which is ironic as I am posting on the big world wide web!) 

Anyway, my sister said I am trying to do way too much all at once (I know, I know - I even said that!) but I find it really hard to choose which thing to do first and I really just want to do everything straight away. My sister has taken a far more realistic approach and rather authoratively told me that she will be setting me a challenge for two weeks. I am not allowed to focus on anything else I want to achieve, or be hard on myself if I don't do other things, apart from this one challenge. 

The challenge: 
To wear make-up ever day for two weeks,regardless of whether I was going to the gym, running late or just staying in doing the laundry!

This probably doesn't seem very difficult to someone that does this all the time - if you would have said this to me 18 months ago I would have said the same, but for whatever reason I have let myself go - hence the self improvement project! 

So on the search for the best version of myself I have now been proudly and happily wearing make-up every single day! Even when I went to the gym! My little confession here is that I actually really enjoyed this challenge and wearing make up. Weirdly (or not?) it has made me feel better about myself and even more confident - all it took is a little mascara, sometimes foundation and when I was feeling very motivated blusher and lipstick. I have actually had quite a few compliments over the past two weeks! 

I am really glad I completed my sisters challenge! More importantly I'm expecting to wear make-up tomorrow - just because I want to!  

Life Lesson tips: 
"Successful change is gradual, pick one little thing you want to change on a daily basis and do that one little thing every day for two weeks." 

You will feel proud when you have completed your challenge to yourself - who knows it may be a little thing that sticks!