Final weigh-in, measure and reflection.

Current weight: 109.3kg

The 12 week Transform your life program has come to an end, but not my journey to fitness. I have seen changes in my weight, body shape, emotions, thinking, blood sugar levels, general health and fitness.

One of my goals was to lose some weight and reduce my stomach circumference. Firstly I have lost a total of 6.8kgs and have lost 4% of my body fat. The latter has been a result of losing weight and increasing muscle. Overall with my weekly measurements I have lost a total of 32.5cms. The break down is below.

• Chest: 8cm
• under breasts: 7.8cm
• belly button: 2.7cm
• hips/butt: 3.5cm
• thighs (left/right): 2.6cm/2.8cm
• calves (left/right): 0.4cm/1.5cm
• upper arms (left/right): 2.3cm/0.9cm

Another of my goals was to reduce my blood sugar levels and I achieved this. This has been most evident in my fasting blood glucose levels. I think that a major contribution to this is the strength/resistance training I do. I have never really done this type of activity but have discovered that resistance training improves insulin sensitivity which is a major issue with type 2 diabetes.

My last goal was to feel healthier and develop some good exercise habits. I definitely feel healthier and fitter. I can feel that my body shape has changed and I feel like I have more bounce in my step.

The main habit that I have developed over this program is to make exercise a priority in my day. To ensure that I will continue with this I have learned the following:

- Variety is the spice of life. Previously most of my physical activity involved walking which got boring, now I am mixing up what I am doing, using the gym, group sessions and the pool as well as walking

- Do what I enjoy. As the program ends I am still going to be using the Coburg Leisure Centre in my physical exercise and will be sticking with the activities that I like – swimming, Body Pump, CX sessions and water workouts. This way I will want to exercise as it is enjoyable.

- Continue my blog. Knowing that each week I am documenting my journey to fitness motivates me to exercise and push myself so that I have something to share. And it is great to get the encouragement from all of you reading my blog.

Week 12: Experimenting with diet

This week in my personal training session with Suzy I put the gloves on and spent the session boxing. It was really easy to get the heart rate up and the sweat flowing while boxing and I actually enjoyed it and want to check out a boxing class.

I am doing a little bit of experimenting with my diet this week. I have been eating my carbohydrates in the morning, and then cutting the carbs right back after lunch. It is hard as I love my pasta and rice and seeing the rest of the family eat them at dinner makes me want to eat them too. What makes it easier is that I am eating a larger than usual portion of protein with lots of the veggies that I love such as mushrooms, eggplant and cauliflower. I am looking forward to seeing if this type of eating routine does anything to my weight loss and blood sugar levels.

I have been thinking of what to do when the Transform Your Life program finishes next week. I found out today that I will still have access to the centre, the gym, the pool and all the classes for an extra three weeks, only without the one-on-one personal training sessions. This is great as it will give me an opportunity to see how I go at maintaining the good routines that I have started without the push from my personal trainers. Having said that I feel like that I have developed good relationships with a lot of the gym instructors at the centre and I know that they will continue to encourage me to continue with the journey I have begun.

Week 11: WOW....I can jog!

Eleven weeks ago I would not have thought it possible that I could maintain a jog for more than a few seconds, but through this week I started with a 30 second jog on the treadmill and I am now able to jog for 2 minutes!

It has been harder to get to the gym this week as I have been sick and have had sick children. (Did I jinks myself last week when I said I now had some gym equipment that I can use as home if need be?) So I have now used my Mother's Day present which comes with a 25 minute workout using the resistance bands. However I missed the gym environment as I seem to push myself harder when there are others exercising around me.

I was unable to get to the gym 2 days in a row this week and I really wanted to get there, so much so that yesterday, after looking after a sick daughter all day, I managed to make it to the gym at 8.30pm to fit in an hour session before the centre closed. Perhaps I am starting to develop a habit, a slight addiction to exercise??

The small group training session was lead by a new trainer, Shardi. She lead the group through a varied program which worked my upper body as well as getting my heart rate up. This included boxing, push-ups, squats while throwing a medicine ball, and rowing with resistance bands. She advised that if I was doing the exercises correctly, I should feel it the following day. And I did!!!

Week 10: Under 110kg!

Current Weight 109.9kg

Look at that number above, I am finally under 110kg! These kilograms have been much harder to lose that I would ever have thought, but I am proud of the way I have lost them. I have lost these kilos as a result of all the hard work I have put in, both at the gym and it eating healthier. For the most part my blogs have been positive but all the changes I have introduced haven't been easy. Some days I really don't want to go to the gym, I cry because I want to stay home where it is warm and comfortable, I want to sit read a book and munch through a whole packet of corn chips. But I get over it, put one foot out the door and head for the gym because I know that all this is for my greater good. And also I have to write my blog and I don't want to say that I didn't go to the gym at all for an entire week :)

This week I had a PT session with Tracey. What I like about PT sessions is that my trainers make it so much easier to challenge myself and make me go further than I think I can. This time I went up to level 6 on the treadmill, to level 7 on the stair climber, squats with a 12 kg weight, and worked on my upper body pulling weights. It was quite a work out! This week I also swam 1.25 km, did a water workout, concentrated on mastering changes to my gym program, and did a Small Group Training session.

It was Mother's Day this week and instead of being showered with chocolates my lovely family gave me some resistance bands. These are fantastic. I have used them in classes and training sessions and now I can use them at home too. Although I enjoy (mostly) going to the gym some days it just doesn't work out. Sometimes the busyness of life gets in the way with sick kids, work, family and study. So I am building up a collection of portable gym equipment. So far I have hand weights, a exercise ball, and now resistance bands. Now I can create my own little exercise circuit when I can't get to the gym.

Week 9: My clothes are too big!

Current weight: 110.6kg

The biggest excitement for this week is that I now have a pile of clothes that no longer fit me because they are TOO BIG! I have never had this before, as I have slowly and surely piled on the weight over the past 15 years. I really want to bring this bag of clothes to the op-shop but I'm a little afraid that I will need them again, so my fall back position is putting them in a box in the shed. Hopefully the box will never be opened again until my grandchildren go through my possessions when I am dead and exclaim “I can't believe grandma was ever big enough to fit into these clothes!”

It has been business as usual at the gym. Working through my gym program, using the pool, and attending a class or two. After nine weeks I would have thought I would be over aches and pains after my sessions but they are still constant friends , although they are not as severe as when I first started exercising. As I change the exercises that I do, and attend different classes I am working different muscles at different intensities and this is still effecting my body. After the STEP class last week I had aching knees for days!

I had a personal training session with Suzy this week. She led me through some whole body exercises that really got the heart pumping, and the sweat flowing. We took some video footage to give you an indication of some of the exercises I did in our half hour session. As you can see I am getting a good work out. I am puffing, red-faced and glowing. 

 

Week 8: Overcoming barriers

Current Weight: 111.4kg

I have just come home from my first STEP class and I made it though the whole session! I did set the bar low, and thought if I could make it through half the class that would be good and any more was a bonus. Admittedly, I was totally uncoordinated and probably did less work than the others as I tried to figure out the moves and combinations. I also only did the lower impact options, but I was moving for the whole hour.
This week I also had a PT (Personal Training) session with Tracey and I got over some barriers that I thought I couldn't push my way through. I find it hard to jog so on the treadmill I always up the level of incline to give myself more of an aerobic work out. I've never gone passed level 5 for speed, as I felt I would have to jog, but Tracey pushed me up to level 5.5 which I could do without jogging. Step-ups have always been part of my program but on the lowest level. Tracey pushed me to step-up to the the highest level, as well as carrying 6kg dumbbells in each hand!
On Saturday I had a great small group training session with Jesse. It helped that there was someone new to exercise in the group and I realized that 8 weeks ago, that was me, struggling though the circuit and maintaining repetitions. It made me realize how far I have come with my fitness.
I have always loved the water and enjoy my laps of the pool. However I have trouble keeping count of the laps that I do. I was given a great idea by a friend who sings a song beginning with A for the first lap and works his way through the alphabet. This has worked well. By the time I get to Z, I have done 26 x 50m or 1.3kms. This takes me about 45 minutes and then I spend 15 minutes doing exercises that work my abs. I found that there were some letters I struggled to find a song (you wouldn't believe some of the songs I resorted to) so suggestions for hard letters,such as K, X or Z or just some great songs to swim to, would be much appreciated.

Week 7: Mid-way results

Every week I get weighed and measured. I get measured around my chest, under breasts (the smallest part), at my belly button, hips, arms, thighs and calves. After finishing the first half of the program I have lost 4.8kgs and 22.4cms.

Chest:   4.2cm
Under breasts:  4.6cm
Belly button   0.9cm
Hips/Butt:  1.6cm
Thighs (left/right):  2.4cm/2.9cm
Calves (left/right):  0.4cm/2.2cm
Upper arms (left/right):  2.5cm/0.7cm
Total:   22.4cm

I'd like to see more come off my stomach and hips so I have added some stomach exercises to my program. These are great and I am have began to do them at home too. I have also started to do some exercises at home with some dumbbell weights.
I am finding it harder now that the weather is cooler to get up early and head to the gym so some of my early mornings are now mid morning visits. I was unwell over the weekend and had 3 days away from the gym and indulged in some comfort eating. I struggle with emotional eating and if I'm a little down or sick I turn to carbs such as corn chips. I am trying to counter this with having healthier snacks nearby. My favourite is lightly salted air-popped popcorn with cumin and coriander. After 3 days of no exercise I was thinking of talking it easy at the gym the first day back. However, once I got to the gym I found that I had missed being there and was soon back to my normal rhythm. I feel like I am comfortable in the classes I have started, so it is time to start a new class in week 8.

Week 6: Realization: This is for a lifetime, not just 12 weeks

Current Weight: 111.3kg
Weight loss to date: 2.8kg

This week has been a bit mixed emotionally. Mid way through the week I was very unmotivated. Perhaps it was because of the school holidays and I was out of routine, but I found I was looking for excuses not to go to the gym. Having said that I did still got to the gym 5 times, but without my usual enthusiasm.
Monday Water Workout
Tuesday CX Works/Body pump
Thursday Gym Program
Saturday Small Group Training
Sunday Swim 1.25km + 15 minutes water exercise
I found the small group training the hardest and half way through just wanted to leave but after a few tears I pushed through it. We actually got to do some boxing which I have never done before and could imagine I could come to enjoy it.
Saturday night I was wondering how I was going to maintain this. The changes I am making are not just for this 12 week program, but I want them to be lifestyle changes. Thinking about going on forever the way I have for the past 6 weeks is a bit overwhelming. And I shed more tears. I felt like I wanted to go back to be sedentary lifestyle: sitting, reading, eating, crafting, working, and sleeping. I needed to get some motivation and I got some by digging to the back of my wardrobe. I tried on clothes that I had outgrown but couldn't throw away, just in case I could ever fit back into them. This was a great motivator as I found tops, jeans and bathers that I hadn't worn in at least 5 years that fit!!!!! To top the week I lost 1.4kg so I'm feeling much better and ready for week 7.

Week 5: Things I didn't know

Current Weight 112.7kgs

I had a small weight loss this week so I didn't do as bad as I thought over the Easter period and my holiday away.
It is good to be back at the Coburg Leisure Centre and here are some things that I didn't know before I joined this program:
* That I would enjoy exercising in the morning. When I first began this program I though that I would be an afternoon/evening exerciser as I am definitely NOT a morning person. However I have surprised myself by sometimes being at the gym before 8am. I find that if I get to the gym early, then nothing can interrupt the time I have put aside to exercise. There is no friend who rings for a coffee date, no work call asking me to do some extra hours, no running out of time during the day. And most of the time I find that I am energized for the rest of the day.
* That I would be washing my hair every day. When at the gym, I work up such a sweat that there is no way that I can get away with the 'every second day' regime. Actually I should say 'glow' and not 'sweat' if I am true to the Men At Work song, “Down Under”. I am literally dripping with glow when I am working out!.
* That I would start to enjoy some of my workouts! The idea that I might like exercise is a foreign one. But this week I enjoyed a circuit workout, a water workout, my gym programs, CX works and Bodypump. I am enjoying them even more as I am seeing results in that my body is beginning to shape up. My board shorts are looser around my thighs and my jeans are looser around my waist. I may need to go clothes shopping soon!

Week 4: Holidays and out of routine

Current Weight: 112.8kg
Weight loss to date: 3.3kg

My hard work in the gym and on my diet have paid off with a start of the week weigh in of 112.8kg This was great and I felt really motivated after last week's weight gain. I had the best intensions, however it was the Easter weekend with chocolate in the house and we went away to the beach to stay with family. Trying to resist chocolate and my mother-in-laws yummy desserts was the challenge of this week and I resisted some days and caved in on other days. It is much easier at home when I am in a routine and in charge of my own meals.
I was able to keep up with my exercise by using the YMCA gym at Phillip Island. I continued with the gym program that my trainers set, even though some of the equipment was different. I also did a class called Effective Movement Training which challenged me with an all over body workout.... I haven't been that sore since by first Small Group Training with Jesse. The highlight was being able to have brisk walks along the beach. Hopefully my exercise has balanced out my indulgences of this week.

Week 3: Muscle weighs heavier than fat

Current weight: 115.1 kg

This week I am clinging to the fact that muscle weighs more than fat because although I have lost 2% of my body fat, I have actually managed to put on weight (though not up to my starting weight). It is a little disheartening as I feel like I have worked really hard this week. I have followed my diet really well and I used the gym 5 times.
As promised last week, I have attempted some classes. I thought I would start gently with a water workout, but it turned out not to be so gentle. I found that because the water is so supportive I could push myself so that I got a great muscle and cardio workout.
Today I did a double class of cxworks and bodypump. As this was my first time, the instructors were great in keeping an eye on me and giving alternative moves if they saw that I was struggling. These clases are great for developing core muscle strength which will help the niggly back pain I sometimes get. I am sure I used muscles that I never knew I had and I will feel the results tomorrow morning.

Week 2: Settling in

Current weight: 114.3 kg
Weight loss: 0.3kg

This week I am starting to feel comfortable in the gym. I am getting more familiar with the equipment and the staff. I am also feeling like I can push myself a bit more. I have been increasing the level of the incline on the treadmill, increasing the resistance on the bike, and upping the weights that I am lifting. I am also starting to feel like I could handle a group class, so stay tuned.......
My two trainers are Tracey and Suzy and they've been great so far in helping me make some lifestyle changes. I have worked with Tracey the past 2 weeks with diet, fitness assessment and a fitness program. This morning I had a session with Suzy where we concentrated on working all my muscles, especially my core muscles. I have some good take home exercise to help me switch these on.
A major change in my diet is ensuring that I have protein in each meal/snack and have cut out a lot of junk food that is high in carbs. This week I have starting having cravings and in particular cheese and onion potato chips, however I am resisting! (even though it makes me grumpy). The one thing that keeps me going through the week is that I can have one meal where I don't have to think about what I am eating. Last week I treated myself to roti at an Indian restaurant. This week it will be going out to dinner with work friends and I am drooling already!

Week 1: Diving in!

Current weight: 114.6 kg
Weight loss 1.5kg

Last week I said that I was “ready to dive into the pool, to step up to the treadmill, and to pump those weights”. I have indeed jumped into the deep end and used the pool, treadmill and weights and my body is feeling it!
This week I had some time with my personal trainer looking at diet changes, my current fitness level and devising a fitness program that I use in the gym. My motivation is high at the moment and I am making the most of using the pool and gym.
I was pushed the hardest this week at my first small group training session. We did a lot of work on our upper body, on muscles I haven't used much if the soreness afterwards was any indication. If anyone is a fan of “The Princess Bride”, how I felt the next day can be described by the whimpering sound The Man in Black (aka Westley) made when Count Rugen sucked a year of his life away. However for me, my goal is to gain more years by being healthier, which is worth a bit (read: a lot) of pain. And if you are now thinking “no gain, without pain” you would not be the first person to say that to me, it is true, but it doesn't make the pain less! :) However I know the more I use and strengthen these muscles, the easier it going to get.
The other challenge for me has been the diet changes. Although I am having three meals and two snacks, my body is reaquainting itself with hunger. Previously, the first sign of hunger had me searching for food. I am teaching my body that you are supposed to be hungry before you eat a meal. All this has paid off, as when I stepped onto the scales today I had lost weight. Yay!

I'm in the Tranform Your Life Program

4 March 2013

I am so excited, and a little nervous, as I have been notified that I am one of the successful applicants for Transform Your Life. I am hoping this will be a life altering experience. I really need something to kick start a new way of living. I am way larger that I want to be, I feel unhealthy, unfit and lack the engery to keep up with my family. However the main reason I want to do this program so much is that I have Type 2 diabetes and I really need to introduce changes if I am going to avoid going on insulin. Losing weight, feeling healthier and sexier will be an added bonus. I would never have been able to afford something like this so this opportunity is awesome. My friends and family are so supportive of me doing this, but I am feeling a little anxious. This is such a public way to improve my health which has both pros and cons. I have to publicize my measurements which will be embarassing, people will really know how far I have let myself go and not looked after myself. I can hear people now “WHAT, I knew she was fat, but 116 kgs!” And what if week after week I have to post no physical changes. Surely this won't happen! If I am excercising and eating different, things will change! My hope is that the publicity will work in my favour as I will be more motivated to stick to the exercise and make better eating choices.
I met all the participants today and we all have different reasons for joining the program and I hope we can encourage each other. As per usual, I was the largest person in the room, however I am talking steps to change that, so that is good.
I'm ready to dive into the pool, to step up to the treadmill, and to pump those weights!

Goals

"Transform Your Life" is a 12 week program that is offered by the Coburg Leisure Centre.  It offers participants a 12 week free membership and personal trainer who accesses your fitness, creates a unique program for you and gives you personal training sessions, and access to  small group training session.

My goals for "Transform Your Life"

To reduce my blood sugar levels to avoid going on insulin
To feel healthier and develop some good exercise habits
To lose some weight and to reduce my stomach circumference