No to November

I wasn’t as successful at No no no November as I was at Droptober. And with the busyness of work I haven’t been keeping up my exercise, nor have I been reading much. In fact, I can’t believe it is already December as I can’t think what I’ve even done let alone achieved in November.

I did my regular walk yesterday and today. For a little bit I go through some bush, just along the edge of a regional park but still I love the access to the trees, birdsong and creek. And today, how amazing is this? I saw an echidna. He/she was snuffling along the dirt next to the concrete path I walk on. His little snout was swinging across the ground like a metal detector, and when he hit pay dirt, he stuck it in. He didn’t mind at all that I was there. I stopped for a while, watching him, as he made his way to a little rock and wiggled half under it. A bike rode by and he stood still for a moment. It is lovely to have wildlife in the suburbs. (Except the possums who live in my roof. They I can do without.)

My one had a slightly longer snout than this one, but the colouring was the same.

While I haven’t been regular with my exercise, i have been planking. And I didn’t want to write this earlier in the post, lest I be seen as a braggart. But Jo, I did three lots of 60 second planks. (I don’t know if you realise how much effort it takes not to brag about this earlier?)

My decluttering hasn’t been consistent either. Well, definitely not consistently recorded which makes me even more impressed with Colleen’s efforts over at 364 Less Things. I have been sorting things and donating or disposing in a half arsed sort of way. As usual, Mr Sans has tried to rescue some of my binned items. Not because he ever uses them. One thing was actually broken and rendered useful, beyond repair.On that particular item he conceded but decluttering is not something easily undertaken here in daylight hours by me!

The item on the left went in the bin and out and finally in:

The salad servers are being donated. They look a lovely design, fitting in together as they do. But when you separate them, one has a big hole, well how else would they if together. So how can you pick up salad that just falls through the hole? Maybe someone who only has lettuce in their salad may like it?

And this nightie is headed for the rag bag. I feel like a resident of a home for delinquent girls in this, it is so baggy. Also it has such big gaps around the arms that when it is cool enough to wear it for its length, it is too cold up top and my back cramps up. When it is cool enough for the top… Yeah, I don’t need to labour the point. Also, I spilt bleach on it so it has ugly marks. While this adds to the costume for a reform home, it does little for my sense of self.

And so leaves another item from my wardrobe, not to be replaced. I love that all my clothes fit into my designated storage. Don’t think I haven’t thought about buying clothes. But my thoughts of purchases are much more restrained than last year. Not from a point of deprivation, but I don’t want for many things. More on this later.

Just another binge?

I started this latest regime of exercise to protect my back. And it seems to be working. I have had nothing, not even a twinge, for a few weeks.

Now to keep on doing it!

Have a told you before I am more your book reading, TV watching sloth?

In the past I have started an exercise regime, seen results and then, without any notice, just stopped. I seem to be a binge exerciser. All out for a while, and then nothing for a longer while, nothing.

But thus far, I am still exercising! I think keeping the exercise log, and the memory of the back pain, is stopping me stopping!

Here’s the 7 days following on from my last exercise log.

Day 1: 4.2km walk.
Day 2: My set exercises. And 55 minute walk.
Day 3: 30 minute walk and one hour working bee at local school.
Day 4: 30 minute walk.
Day 5: 1 hour Pilates.
Day 6: My set exercises.
Day 7: Nothing! Thursdays seem to be my no exercise day! This was a late day at work, a community meeting and Halloween.

I love silly memes, and here’s one of my new favourites, just to finish off this post.

Exercise log

The pain buggers off and you can’t remember what a cripple you were, right?

Well something miraculous happened this week since I’ve been back at work.

I kept exercising!

I know, I’m impressed too.

I’ve already posted today how I have resisted most goodies, except the scones. (And I don’t care, I’m no Michelle Bridges and I will call them goodies even though I know they are bad for me, and it sounds like deprivation to say I am not eating goodies.)

My back needs me to strengthen my backside and stomach muscles and I’m not going back there!

So you think my core should be strong because of how long I’ve been doing Pilates once a week? Nah! I talk too much while I’m there and do more old-lady-stretching-and-low-reps style of Pilates.

Behold the record of my continued commitment and ignore my son who exclaimed, “So when did you become all exercisey and fit?”

Day 1: 3.2km walk.
Day 2: My set exercises.
Day 3: 4.2km walk.
Day 4: 3.2km walk and half an hour of Yoga stretches.
Day 5: 1 hour Pilates.
Day 6: My set exercises.
Day 7: Nothing! Had a really bad headache. Just had to lie down.

Yah me, the exercisey fit thing signing out.

Oh, bugger it. I’m not signing off just yet.

I just have to brag. I can’t finish the post unless I do. I can hold the planks for 40 seconds. Three times. No worries. And I can do the side plank from my toes. And hold each side for 40 seconds too.

Good. I feel better for letting you know bragging about how strong I am becoming.

Sloth: the sin that needs no effort

We all know it is easier to sit and not do exercise than it is to get off your butt and do something.

Even when you know doing nothing will hurt your back, let the calories convert to fat on your hips and waist, assist the growth of bad cholesterol.

So they say ….

Find something you enjoy! Yeah, right! I enjoy sitting and reading, or watching TV, or chatting with friends, or daydreaming.

OK then, make exercise a routine. Yeah but when it’s cold or wet or dark or I have to do something for the family or there’s a work function, things intervene. Also these things vary so I don’t always have the same time free.

Well, you need to make time for you. You won’t be able to work if you’re ill. Yes, but work pays the bills. And no work, no house, food, electricity.

Look, just bloody well do it. OK, OK. I’m off backside and out the door.

Let’s just admit, sometimes you’re tired, or it’s cold, or you couldn’t be arsed, or it is easier just not to. But do you want to be slimmer, fitter, more healthy? Or do you want to moan that the dress doesn’t fit, that your waist is expanding, that you get puffed walking around and that if Bunnings had wider aisles you could drive along them and that’d help you!

Or do you want to take the pills and the surgery to fix your heart or cholesterol or blood sugar levels or knees when you’re older?

So you can take the easy way out and remain unhealthy and continue to gain weight. And hide the realisation that you are the only one hurting yourself.

OR

You can put down that bag of chips and do some exercise.

I came home from my first day back at work yesterday quite late. It was a long day. At work from 7.30am to 6.15pm, with no break – ate lunch while in a meeting. When I made it home, I could have sat and enjoyed a glass of bubbles but I dragged my husband with me on my walk so we could talk as we walked. And I did not have any bikkies, cakes or lollies at work. I was given a freshly made profiterole. And still I didn’t eat it.

Win all round.

And here’s my other favourite sin:

Loving the return of my waist!

Exercise log week 3

My last week of exercise while I am on leave.

Will I be able to sustain the regularity when I am back at work? Pilates is in my diary, so that is safe. But I cannot dodge out of work early every day. Weekends are generally free to do two walks and one set of exercises. So I need to fit in another two walks and one set of exercises.

Anyway, here’s my log for the past week:

Day 1: 3.18km walk in 32 minutes. My set exercises.
Day 2: 3.2km walk.
Day 3: 4.2km walk in 47 minutes.
Day 4: 4.2km in 44 minutes.
Day 5: 4.2km walk in 46 minutes. 1 hour Pilates.
Day 6: 2.75km walk in 26 minutes. My set exercises.
Day 7 Yesterday: Nothing! Sydney had a bad day. The wind was wild and I live in an area with lots of trees. Too dangerous to walk as branches of gum trees (also known as widowmakers as they drop branches) can fall without warning. And Sydney was ringed by bush fires; the sky was orange and full of smoke. So too smokey to walk. (And my thoughts are with the many who have lost their homes.)

Droptober review of Day 14 to 17.
Day 14: No bikkies or cake or waffles or any high fat and sweet things.
Day 15: one piece of chocolate.
Day 16: one piece of chocolate.
Day 17: no baddies passed my lips. As in none of those things I dropped.

Latest round of exercises

Oh, she’s a cruel woman, my exercise physiologist.

No actually she is just a young, fit whippersnapper who loves sport and exercise.

And I do feel sorry for her, trying to motivate and push me. Madness, I know, given the pain I suffer with my back and that I pay her to give me exercises, but I do try to bargain down the number and repetitions that I have to do.

She is also a stickler for form. Exercises have to done correctly or the intended muscles won’t be worked. I strongly recommend getting someone who knows the correct form, stance, move to show you and guide you rather than just doing them on your own.

Anyway here’s the update on my next round of exercises:
1. Dead lifts, 3 sets of 12 with 15 kilos. I have trouble with the correct form of these. I tend not to move from the hips but just complete the movement with my shoulders.
2. Lunges, 3 sets of 15 on each side. These are killers! Oh my hip flexors!
3. Step-ups, 3 sets of 15 on each side. I have to watch the stability of my pelvis and knee, hip and angle alignment. I am stepping up two steps on my verandah. On the top I lift my knee up, and then return the foot to the start. This one really makes me sweat.

4. Side plank from the knee, 3 sets each side with 15 leg lifts. I am only able to do 12 leg lifts this far. But I am building up. Previously I could only do 10 leg lifts.

5. Plank, 3 lots of 30 to 60 seconds. I am only at 22 seconds at the moment, but I will build up.

I have also added bicep curls, 2 sets of 8 at 7.5 kg, and triceps, 2 sets of 10 at 4 kilos.

And a range of stretches focusing on my backside, hamstrings, hip flexor, back and side of my body. You can look here for some stretches I do.

Droptober update
Flippin’ ‘eck. That banana bread is delish! I was cursing my husband for bringing it in.

“Don’t you know I am trying to avoid fatty things?”

“Yes, but you can have it for breakfast instead of toast. And you don’t need to put anything on it. You’re looking good. Droptober’s working.”

“I’ve only lost half a kilo.”

“We’ll, the shape of your waist has changed.”

Is there anymore motivation to NOT have that second piece than knowing your husband has noticed your weight loss?

So this far in Day 12, I have only had one “naughty” thing, a slice of the banana bread. Did I tell you it is 40% banana?

Staying strong! Hope it holds for the afternoon and evening.

Exercise log Week 2

Funnily enough, keeping an exercise log has kept me focused and has motivated me. I wouldn’t have thought that it would have made such a difference. But I suppose who wants to have an empty space on one’s log?

It has also helped me keep track of what exercise I have done and when I have done it, so I can see, “Oh, today I have to do some weights.”

So here is my last 7 days:

Day 1: 4.27km walk in 46 minutes. My set exercises. I know I said I would post these but I haven’t got around to it. I have a new set for the next 4 weeks, so will post these soonish.

And I did 30 minutes of yoga stretches, from a DVD for bad backs.

I borrowed this from the public library. My back was starting to play up again and this really helped improve my mobility. Without this I would have had to take pain killers. It may seem counter-intuitive, but if your back is playing up, generally rest and immobility will only make it worse. This DVD also has some good information on treatments for bad backs. Well worth watching if you suffer recurrent back pain.

Day 2: 40 minute walk. Forgot to wear my GPS watch so don’t have the distance.

Day 3: 3.16km walk in 37 minutes. Slow because my back was stiff. Then some hip, back and hamstring stretches.

Day 4: 3.16km walk in 35 minutes. And 45 minutes of stretching from another DVD borrowed from the library. Stretch and Re-energise. It wasn’t as good as the Mayo Clinic one. But I will do it once more before returning it to the library. I know all the stretches and can do them myself but I find it helps following someone else, especially to ensure I don’t rush them.

Day 5: 1 hour Pilates. I do an equipment class. It really helps with mobility.

Day 6: 3.16km walk. And my weights and set exercises.

Day 7: 3.2km in 35 minutes. And 30 minutes of stretching and some strength and mobility exercises from the Strong Women series. Miriam Nelson has another book Strong Women Strong Backs which I found really useful. Nelson’s books are easy to read and she gives simple exercises to do.

I also watched this DVD.

Everyday Basics for a Better Back. Again from my library. It gave good advice on posture, stretching and strengthening your core. Definitely worth another look.

Droptober review of Day 11: I had 2 pieces of banana bread. Does this count as cake? My darling husband bought it. And it proves my theory, if it is in the house, I will eat it. It is mainly made from banana – 40% in fact. So kinda healthy. It was yummy.

I realised as I ate it that I tend to over-eat when I am eating while doing other things, eg doing a Sudoko. That’s because I don’t notice I am eating. So I decided to eat this piece mindfully. I savoured it and ate slowly and stopped reading the paper. Result: 1 piece was enough.

2 weeks of exercise and 10 days of Droptober, drum roll please …….

I have lost 0.5 kilos.

So I am 69 kilos.

Next weigh-in in 4 weeks time. Hope the half a kilo a fortnight continues. Skip right pass me as I am dreaming now. I might be 68 kilos then!?!

Keep an exercise log.

My exercise physiologist has asked me to keep a log of my exercise for a fortnight.

Well, when you write it down, it is not so easy to fudge what you have or have not done.

The blank row next to a day looks very empty.

It is not enough to do a walk every day. I have to build my core and backside muscles to support my back. While walking helps keep my back subtle, it doesn’t build the muscles where I need building. Also, walking everyday without enough stretches was tightening my quad and hip flexor muscles which added to my lower back problems.

And if you want to lose weight, walking is not enough. Lots of studies have shown that replacing some cardio with strength training burns more calories and builds more muscles which raises your metabolism.

Regular planned exercise or physical activity will also lower the LDL (bad) cholesterol. Which I need to do.

So for strength and weight loss my exercise physiologist has advised me to do weights. At least twice a week. And my hour of Pilates once a week.

There’s no denying the fact that I find the weight exercises very boring. I enjoy my walks. I can dream, think, plan, destress and get some fresh air. Look at this view from one of my walks.

You have to admit that is more interesting than staying in a room doing exercises?

Anyway, here’s my log for the past week:

Day 1: 4.2km walk in 50 minutes. My set exercises. (I will post these tomorrow.)
Day 2: 9.85km bush walk in 2 hours 20 minutes.
Day 3: 2.66km walk in 28 minutes.
Day 4: NOTHING!!!
Day 5: 1 hour Pilates.
Day 6: 5.24km walk in 56 minutes.
Day 7: Lots of walking/strolling – to the Post Office, to the train station, around the city.

And Droptober review of Day 4? No bikkies or cake or chocolate or pastries. Today should be OK, but I might weaken tomorrow with a special day out with my husband.

Another round of exercises from my exercise physiologist

Went back to the exercise physiologist for my fortnightly review. I passed one test: my backside muscles have switched on! I know, I am so excited.

“Engage your muscle!” she says. Like muscles can be turned on or off! I bend, I move. The muscles that need to do the task, do so. Or not. In the latter case, if the muscles can’t work, I can’t move the desired way.

But apparently one can turn on certain muscles. And apparently other muscles can do the job of those muscles that switch off, so you can move but you are using the wrong muscles.

My exercise goal: to switch on the backside muscles so they do the work that currently the muscles of my quads and lower back are doing. See, it’s that compensation going on again. Compensating for poor action thereby causing further problems.

When I did one particular exercise, “Well, hallo!” Muscles in my backside made themselves known.

This was the exercise:
One leg mini squat

To help get correct form, ie maintaining level hips and knee moving directly over your foot without collapsing inward, tie a resistance band around your knees and keep the band tight by pushing your knees out. Then bend one leg and lift it a little. Use the back of a chair to keep balance, push your bottom behind, engage your stomach and and squat. Start with only a small movement and make sure your hips stay level, don’t let one drop down. Don’t allow your knee to move forwards past your toes.

I do three lots of 10.

I have also had another exercise added. Haven’t found it as resulting in as big an impact, and I do have to be careful that I don’t hurt my back. Apparently this one is a functional exercises, mimicking everyday movements. The exercise is:

Dead lift.
Stand with your feet slightly closer than shoulder-width apart and knees slightly bent, or “soft.” Keep your back straight and your shoulders pulled back. Bend your torso forward slowly, sticking your butt out, like you are about to sit on a chair. Keep your knees slightly bent and your back flat through the entire movement. Squat slowly. Keep your shins straight, so your knees are not moving forward. When down you push up through your heels quickly, so you rise up to the starting position with a bit of power. When you master the move, add some dumb-bell weights.

Again, I am doing three lots of 10 these.
Sort of like this:

Or this:

I am still doing 3 lots of 30 of heel taps, from Round 3.

Round 2 Exercise Physiologist

So, apparently my bum muscles are still not cooperating. And, together with a weak core, my back is not being supported. The aim is to strengthen both my butt and my core so my back doesn’t have another flare up.

I am continuing with these exercises from my last visit to the exercise physiologist. Two lots of thirty.

And now I have to add heel taps. Three lots of thirty, on each leg. Start in table top (for non Pilates people, that is on your back, with both legs in the air but with your knees bent, so your calves are parallel to the floor, hence the table top analogy.). Engage your core. Keeping your knees at right angles, lower one leg down so your heel taps the floor while keeping the other leg at table top. Don’t let your pelvis move! Three lots of thirty. On each leg!!!

And I am adding bridging with a knee lift. Again on your back with knees at about right angle, feet flat on the floor. Roll your spine up until until your knees, hips and shoulders are in a straight line. It looks like this:

While in the bridge position lift one knee and then the other. Lifting both sides counts as one. I have to do three lots of ten.

I am meant to do these three exercises every day. They are quite boring and, while I am trying to think of them as medicine or treatment for my back, I have to admit I have not been as conscientious with this round of exercises. Mainly because I am back at work.

Still I hope some of these exercises help someone else.

I’m off to do today’s lot.