Be Kind to Yourself

This morning I had the opportunity to Skype with one of Having ‘Me’ Time’s readers and we had a good discussion about our journey to better health and weight loss.  A lot about the path to better health means avoiding processed, unhealthy foods, sweets or what seems to be almost all of our favourite foods.  It often feels like we are starving ourselves of what we love, especially if that’s how we’ve been eating our whole lives.

What happens when we mess up our diet and fall for that piece of decadently delicious chocolate fudge cake, or that juicy cheese hamburger?   Nothing. Nada.

Many times we are so strict with ourselves that when we fall for that piece of cupcake or donut, we feel like we’ve failed the diet and end up eating for the world.  We throw all our hard work away and lose hope. We go back to our old ways and eat and eat.

My advice to you is this:  Be kind to yourself.  Don’t lose hope and enjoy the experience.

Remember that it’s okay to treat yourself every now and then.  If you crave a hamburger really badly, go out and eat it.  If you want that cake, eat it.  Sometimes having a bite is enough to satisfy the craving. Enjoy it, savour it and then just make a mental note to yourself to work out extra at the gym the next day.  Add an extra session to the week’s workout.

No big deal right?  Have fun being healthy.  Enjoy the experience!

I’ve lost 5kgs or 12 lbs since the beginning of the year and every night I treat myself to some dark chocolate.  I have ice cream and egg tart.  I do, however, make sure that it’s super delicious and worth my extra workout time.

There’s no failing, no wrong in becoming healthy.  It’s a journey that goes up hill, down hill, turns corners and brings you to wonderful new places.  Just keep working at it! Keep on walking down the path. Don’t stop and turn back.

Five years on and I am still working on it 🙂  Step by step, little by little, we’ll get there. Be kind to yourself and be patient.

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The Up (Weight) and Down (Weight) Cycle

If you’ve been through weightless and moved towards a healthier life, one of the questions is how do you sustain it? I don’t think there’s a simple answer to that question, and you have to find a model that fits you. For me, it’s been five years since I lost half of me and I am still working on it. I am still exercising and watching what I eat, but there are cycles that results in weight gain. The Up (Weight) and Down (Weight) Cycle.

The Up Cycle starts when there’s a lot of work, you’re tired, and you find reasons to work out less. When I was at my most healthy, I’d work out four to five days a week. After awhile, I grew comfortable with my health, and the workouts gradually decreased to three times then two times per week. No matter how much I ate, the weight barely moved on the scale. I was in a cycle of happiness. Sustained health (or so I thought.) I was good, I told myself. I could still run well. No problem.

Then age started playing a role coupled with my love of eating. Age, because I think my metabolism slowed down. It seems to slow down every five years and now that I’m nearing my forties, it seems to have moved a notch lower. I have to work out more to get the same gains.

My love of eating, over two months from Thanksgiving dinners, celebrations with friends, to New Years, trying out bread recipes, having pastries and eating it all, my weight went up. Of course, if you eat that much and still just work out two days a week it’s going to go up. Finally, my body caved and my weight went up 6 kgs (13 pounds) in a matter of one week. It’s like a technical barrier had been broken and you weren’t quite sure where it was going to stop. ‘Stop, stop’ I’d tell the weigh scale, but it didn’t listen.

The only way to stop it was to ‘reboot’ myself.

The Down (Weight) Cycle starts when I got back to running four times a week, getting to the gym earlier, working out a little bit longer, and even going on weekends. I started cooking, not just for dinners, but also for lunches. I brought my own lunches to work which consisted of various recipes with vegetables as the main dish coupled with some pork or chicken. It just required a bit more advanced planning, but you are assured a healthy meal. I cut out on my favourite baked goodies and processed foods. I have now lost 5kg (11 pounds) now and feel reenergised. I’ve still got a few more to lose but as the technical barrier broke on the way up, it breaks on the way down too.

So how do I sustain a healthy lifestyle? I realise now that for me I have to constantly remind myself, that no matter how much you have going on in your life, there’s never a reason to reduce the amount of exercise you do.  Do not cave into the ‘Lazy Me’ which comes in many forms.  She’s a tricky gal with a million reasons.

For me, I have to keep it up exercising three times per week and as I age, I find that I probably have to up the intensity as well. Also, make sure that your fridge is stocked full of veggies and good wholesome foods. Don’t fall into the trap of commercial food industry!  I make my own hummus now. 🙂

What works for you? How do you sustain it?

Guest Writer: From Binge Eating to Olympic Distance Triathlon

Today’s post comes from one of Having ‘Me’ Time’s readers who is now having a healthy lifestyle and working towards an Olympic distance triathlon! Isn’t she inspirational?  She inspires me to keep up my healthy lifestyle and keep working at it! Thank you!

 *****

I had struggled with my weight for the majority of my teenage years. I grew up relatively skinny, but started to gain weight during high school and college. It was right around this time that I was introduced to binge eating. Food became my main source of comfort when I was stressed out, bored, or lonely. My weight started to creep up on me, and it never really went back down. I didn’t like taking photos because I thought my face was too round. I wore baggy pants because I didn’t like the way my thighs look. I avoided wearing sleeveless shirts because I didn’t want to expose my flappy arms. And the list went on.

I had tried restricting calories, but once my stress level passed a certain threshold I would grab anything that was in front of me and ate it like there was no tomorrow. I would hate myself the next day, which resulting in over-exercising the next day to compensate the calories I over-consumed the night before.

After many failed attempts of losing weight through restricting diets, binge eating, and hating myself, I told myself that something had to change. I decided that I would focus on completing a race instead of purely losing pounds. A sprint triathlon came into mind because I have always enjoyed biking and swimming, and even though I never really liked running all that much I knew I could run a 5K. I looked into the distances that constitute a sprint triathlon: 600m swimming, 20K biking, and 5K running. I knew it was totally possible if I really put my mind to it. I found a race that was 3 months away and started training.

I did not know how much 3 months of training could have changed my perspective about my body. The race started of as a way for me to lose weight, but it did so much more than that. I have not reached my goal weight yet, but I am a lot more comfortable with the way I look. I view my body as the main vehicle to get me to my fitness goal. I can proudly say that I am physically and mentally stronger. There were days that I really did not want to get up and train, and was too tired after work to do any exercise, but I did it anyway. I knew that if I didn’t put in the necessary work each day, I would not be able to reach the goal I set for myself. I know I would not be ready by the race day. Every workout counted as a small step towards a bigger goal.

Through this experience of training for a triathlon, I learn that life is about setting goals and achieving them. My goal, however, has shifted from purely losing weight to becoming a triathlete and accepting my body every single day. My next goal is to finish a half marathon in April and an olympic distance triathlon in May. I am in the middle of my journey, and I cannot wait to see where it will take me.

 

Our Journey Together:  Join our “Having Me Time” Community 

It’s a lovely cool day in Bangkok today after a blistering hot few weeks.  It’s 25 degrees celsius  outside, lovely breezy winds and just heavenly.   Perfect for reflecting and today thinking about my life journey these few years. Its been a little over five years since I lost my unhealthy me and 15kgs worth of weight.  That 15 kg was a big part of my life and I’m still adapting to my healthier body.  Being healthy and fit comes with a completely new lifestyle. It requires an altogether different frame of mind that often wants to get bumped off track tempted by all the junk food advertisements.

It’s amazing how many advertisements for burgers, ice creams and deliciously devilish desserts are around.   It’s amazing how much sugar is in everything and how much Thais love sweets.

The healthier lifestyle means having more balanced diets with vegetables and fruits.  Good food and quality now prevail over quantity.  Of course, the old fatty me would say, “Hey have both! Have both good food and in high quantities!”   Now, before I indulge, I wonder if it’s worth the calories and the exercise that follows.

Five years on, I still get my lazy days and weeks when I don’t feel like going to the gym. Sometimes I feel like just having lots of processed foods and ice-cream.  What keeps me going and motivated though is when I hear from readers of “Having Me Time” who are now pursuing healthier lives and on their new journey to a new and healthier person.  A few days ago, I heard from a reader who completed her first triathlon and is now signing up for an olympic length triathlon! Congratulations!  You did it!

You definitely are an inspiration. (You know who you are)

To my readers, my proposal is this:  Let’s all continue to inspire and motivate each other so that we don’t get bumped off track to the unhealthy life.  Together, we’ll embark on the second part of our journey that works best when we have a community of people helping each other and sharing our stories, and our journeys.  If we could each support one another, we would all be on the healthier and happier track.

Please feel free to share your stories on our wall or if you would like to share your personal story on Having Me Time, please email me your story  🙂

I’m excited, are you? 🙂 Let’s do it!.

Bangkok Activity: Snowboarding @ Ski365 Future Park Rangsit

It’s been a busy busy year and am glad to have a few days off year end. It’s amazing what just a few days off can do to your soul.  It’s wonderful to wind down and hear yourself think for a few days. It’s wonderful to have ‘me’ time.  Today, I want to share with you this new place Alex and I just discovered. It’s an indoor skiing and snowboarding training playground.

Yes, in 35 degrees celsius Bangkok we now have an indoor skiing and snowboarding training place. I couldn’t quite believe it when Alex sent me the website.  We plan to go snowboarding in March and having never snowboarded before, we wanted to practice. Alex and I last skied many years ago.  We decided to check out Ski365 on Christmas day.

It opened in late November so parts of the facilities are still under construction They are, however, open for skiing and snowboarding.  We booked for the 1 hour trial lesson and had a slope all to ourselves with an instructor.  Equipment (snowboard, helmet, boots) are all included.

The lesson was exactly what we wanted.  Having read and studied about snowboarding, we haven’t had the chance to put one on and try it out. This place allowed us to do just that.  We got to practice heel slide and standing up on the board from a seated position. By the end of the lesson, we could both slide down the slope and stop fairly well.

Will we go back? Yes we will.  We want to be able to master a few basic techniques by the time we get to Japan so we can enjoy ourselves in the snow.

How was the overall quality of instruction? It was okay.  The boards were not customised to height and the instructor seemed a bit timid. To get information, you had to actively ask, which is great because we prefer instructors who don’t talk to much.

What do you wear? Wear comfortable clothes that dry quickly because you will get wet. I wore my yoga pants with a lose top. The slope is infused with water so when you sit, fall over or roll over, you get wet. Bring clothes to change, but their changing rooms are not finished yet so we had to use the mall bathroom.

What is the slope like? The slope is like a giant treadmill. There’s no ice involved and no fake snow. The slope is covered in synthetic material infused with water. They can keep the slope moving so you never get to the end of the slope, but being beginners we didn’t get to try the feature yet. We liked being whisked back up to the top of the slope once we’ve gone down the slope.

How does the slope feel? It feels like packed snow that is starting to melt. It’s like snow when you go skiing at the end of the ski season.

Overall, I think it’s great if you plan on going skiing or snowboarding for the first time and you want some basic training.  It saves practice time in the snow so you can enjoy more of the slopes when you get there. If you already know how to ski or snowboard, I think it would be a good place to brush up on your skills before you go.  My recommendation for now is that they get rid of the mosquitoes in the facilities.

Ski365 is at FuturePark Rangsit on the 3rd floor by the new Zpell mall.

Website: http://www.ski365.net

Facebook: https://www.facebook.com/ski365.zpell?_rdr

Sleeping by the Cycle

It’s tough trying to be healthy all the time. Every now and then I succumb to magnum brownie ice-cream, donuts, scrumptious mud brownies with vanilla ice cream or any kind of spaghetti from pesto to carbonara. On weekends there are delicious buffets ranging from dim sum to Korean bbq to international buffets. Bangkok is a food lover’s paradise. Then there’s Games of Thrones and Da Vinci’s demons on DVD which had me staying up way past my bedtime on weeknights, anticipating what happens next. (Thank goodness am done until the next season.) I end up sleeping late, eating a lot (more often than I should) and lack the energy to go workout. I find excuses.  It’s a terrible vicious cycle. I gain weight, I get sluggish, I get moody. I wake up not feeling “fresh” as I should even though I still slept my seven or eight hours.

To improve the quality of our sleep (and our health), this past week Alex and I have been experimenting. We’ve been sleeping according to the sleep cycle and it feels amazing! We wake up refreshed and even awaken before the alarm clock goes off. There’s no grogginess or wanting to snooze in bed. The body wakes up naturally.

So what’s the thinking behind this? As you probably all know, we go through roughly four stages of sleep. In short, it begins with NREM (Non-rapid eye movement) with us in a stage of between sleep and wakefulness. Our eyes roll slowly, opening and closing. Then we start becoming harder and harder to awaken until we reach a stage where we are less responsive to the environment and do not react to what’s happening around us. The final stage is when we are in the REM (Rapid-eye movement) stage. We are in such a deep sleep that most of our muscles are paralysed. Interestingly, this is the most important stage in our sleep and important in helping us learn complex tasks.   It takes us roughly 90 minutes to finish a sleep cycle.

To avoid waking up in the middle of our dream stage or the REM stage, Alex and I determined the time we have to wake up and worked back five cycles to determine our bedtime. We made a conscious effort to make sure we were in bed and ready to doze off.  It has paid off and reminded us of the importance of quality sleep. We awaken feeling fresh and energised. It’s a wonderful feeling, and the best part? It results in my having less cravings for unhealthy foods.

Quality sleep = good health

Have a good weekend everyone and wish you all some quality sleep! Let me know if it works for you 🙂

Stressed? Run.

This morning, I went running.  It’s been awhile, actually a couple of months since I’ve been running regularly.  The past few weeks its been difficult to just squeeze in twice a week of running.  Of course the usual excuses come up, the rain, lots of things to do..etc.  The list is endless.   Really there is no excuse. , The truth of the matter is that the more stressed you are, the more tasks you have to do, the more you should actually be running.  It clears your mind in unbelievable ways.

It’s like floating on cloud 9.

This morning I realized how unfit I have become.  Just a few months off and there I am huffing and panting after just 4 sets of running at 7.5 km/hour.  My heart felt like it wasn’t getting oxygen fast enough and I felt myself hanging on the treadmill rails.  It got better after the second set, however, my average before was 9 km/hour.  I tell myself.  I have  to keep running.  I cannot let myself get out of shape.

The best thing of all though is that I was reminded of how running really clears up your mind. If you’re stressed, overwhelmed by all that you have to do, have a zillion million things to get done then the best stress reliever of all is exercise.  Your brain feels replenished and thoughts flow more clearly.   You had valuable time to be by yourself and let your brain rest.

After all, don’t you wonder why the best ideas usually appear when you’re out for a walk or taking a shower?  The “thought” had an opportunity to get through the zillion other things that circuit through our brains like flashes of electricity all day long.

So really, the best way to maintain your mental health is to just exercise.  The more stressed you are, the more one should exercise.  There’s no excuse.  Exercise and it will change your life.  Try it.  I dare you. 🙂