Friday, 30 December 2011

The Last Workout for 2011

It was meant to be my second outdoor, on real road run this morning but it rained. So despite being awake at 6am ready to go, Kath and I had to wait till 7am to head to the gym when it would be open. We both settled into our respective runs on the treadmill with our iPod Shuffles keeping us company. I was also watching TV at that point and reading the subtitles but overall in my mind, I kept thinking about my preparation for the 10km I will run in 4 months time. 

The runs the past 2 times I have been to the gym seem comfortable and at the last lap of my workout I ran faster at 8.0km/h just to get my heart rate up. I only felt the ache in my knee after I was done with the 2 - 3 minutes of it. But Kath and I pressed on and decided to excitedly follow this magazine she bought when she was in Penang on body toning. It was a very good magazine with a number of body resistance exercises focusing on different areas.

We followed what it said in the magazine. Today's combination of body resistance exercises was legs, back and waist. It was a very good combination and since we didn't know our "strength", Kath and I opted the beginners route of 2 sets of 10 repetitions. I'm glad we did. I think I would have cringed a lot more today if we did the intermediate route!

What made it a real good workout today was having Kath there. We were motivating each other. Making sure we counted things off together. Made sure we did things correctly. And just suffered together. Suffering with another certainly seems more appealing than suffering on your own! I'm really happy that today being the last day of the year, I had a chance to be with my close friend Kath, working out together and making me look forward our workout in the new year!

That outdoor run will have to wait till 2nd January 2012! Tomorrow I rest and tonight I spend time with my family to usher in the new year.

HAPPY NEW YEAR!

Tuesday, 27 December 2011

You have...

A turn of events recently!

Instead of people asking me, "Have you lost weight?", I have had two people this month making a statement, "You have lost weight." And they say it with such calm and sincerity in their voice too. One of them said to me, "Whatever you have been doing, continue doing it." I had flashbacks in my head of what exactly have I been doing? It couldn't possibly be all the durian and tarap I have been eaten that fell from the tree in our backyard or the cempedak that was given to us by my brother. Nor could it be of all the late night snacking I have been doing before heading to bed. What is it?

I have not stepped on the weighing scale. I am not sure if I want to right now. I am just going to judge based on the clothes that used to fit me when I was at my smallest. Some things are a bit tight around the arms, chest, tummy and hips so I am aiming to fit into them again.

My gratitude to the two who made the statement. You (amongst other things) have certainly made my month! 

 

Monday, 26 December 2011

For You vs. For Others

I am demotivated with one part of my life.

And when I sought for advice last night, these words of wisdom gave me a nice big slap across my face:

"Not unless you are ready and willing to do something for yourself instead of others"

Then it dawned upon me, the part of my life which I am demotivated about, who have I been doing it for?

It also made me realise how the dancing, the singing, the music, the fervent need to train for the marathon etc albeit difficult, can drive me mad, yet overall makes me happy I had never really complained about. It was because I was doing it for myself, not for anyone in my life. It was a measured choice and if I was unhappy with something (recently I had decided to stop dancing with one teacher), I would simply make a change and move on, not dwelling too much with my choice.

So the words of wisdom said many other things but he also said:

"If you do it for yourself then you will do it best and even be willing to take risk without frustration"

How true. But right now, with that part of my life that I am currently demotivated about, it is making me reassess - who have I been doing it for? And have I forgotten about doing it for me? Now here's a lesson of, "when you change your perspective, you change your world. When you change your perspective, you change how you move in this world."

Whatever it is, I need to get myself out of this!

Boxing Day Workout

I love long weekends. The Christmas weekend had brought about an abundance of food which I did my best to eat only the best. And it was YUMMY!

Guilt didn't really set in. Surely guilt shouldn't be the only method of motivation? That's a negative energy to keep living life to. So what motivated me to wake up and get myself going to the gym on Boxing Day?

1. Being able to run better with Kath on Saturday, 31st December.

2. Because I told Kath I would go to the gym instead of our morning run and knowing that she would be doing some form of workout too.

3. THAT BODY I have ALWAYS dreamed about.

4. I made that commitment to myself to be prepared for the marathon in May 2012.

5. And simply because, I felt like it.

I really did feel like going to the gym. I woke up with all sorts of thoughts in my head this morning and none of them uplifted me so I knew I had to focus on SOMETHING. And the gym got the best of me this morning.

After fueling up with some cereal, I drove to the gym, stuffed my things in the locker and resumed my workout plan. 20 minutes alternating of 1 minute walk and 1 minute run. Unfortunately for me the metric on the treadmill was set to miles instead of kilometer so I couldn't gauge at what speed I was running. All I could do was just base it on how I felt. But now with the power of Google, I am able to determine, I alternated between 3mph = 4.8km/h of walking to 4mph = 6.4km/h. No wonder it felt so comfortabel being up there. On my last two minutes, I sprinted at 4.5mph = 7.2km/h just as Kath had suggested to get the heart rate going. I then proceeded to do some weights, following the Skiing Fitness workout from my Fitness for Life Manual by Matt Roberts. The Skiing Fitness workout focuses on stregthening your legs so that it would be easier to run. I complied but struggled with some of the machines. It looks like I'll need to go for that induction at the gym after all...

Overall, it felt good to be at the gym and I look forward to my next visit.  

ZoooOoooOoom...baaaaa

The Zumba craze has been around in Brunei for I would say 2 years now and only now have I decided to venture into what everyone has been talking about.

I saw a "performance" of Zumba while I attended one of the dance parties recently and I was not sure if it would be my cup of tea. All that hip wiggling and body shaking, it made me wonder whether I was capable of such a thing. Only one way to find out...

Eisha who goes to the same dance studio told me she attended a session of Zumba and her verdict was that it was lots of fun. And when she told me another session was coming up, I didn't want to miss the opportunity to just try it myself. And try I did...

All that hip wiggling and body shaking did come into fruition. I'm not sure if I did it properly but at least I got a real good workout of it. I feel it helps to have good coordination (or at least keep on attending to improve your coordination) and recognizing some of the dances in the songs amused me too. I got a little bit worried with the fast pace but I was able to keep up. By the end of it, my t-shirt was soaked with sweat and I had a good buzz. It helps Eisha and Jill were there too. That made a difference.

I have always loved group classes - it takes me back to my days in University where I did aerobics 5 times a week and I have not been able to find the same replacement since I got home or perhaps I am making excuses for the lack of motivation. But now with more gyms offering Zumba, Les Mills classes and the like, there are more opportunities for me to really get serious about venturing into other forms of activities. And with some changes in my schedule of late, I believe I can fit more of these in.

If you would like to know more about Zumba, click here for the official link.

Sunday, 25 December 2011

3+km

I was nervous, yet excited, yet unsure, yet hopeful, yet determined to be able to:

1. Wake up early to meet Kath at the stadium for my first outdoor run

2. Keep up with her during the run.

3. Just run.

I must have done enough programming the night before because I managed to wake up at 5am but eventually got out bed at 5:30am. I have not woken up that early for a very long time. Sleeping at 10:30pm the night before really helped me.

I got to the stadium at around 6am where Kath was waiting for me. I was slightly delayed as I was helping dad with the laundry and some other things.

We started out by walking briskly for about 10 minutes or so and then Kath set the pace for the run. It was a slow pace but that was fine with me because I was not sure what I would have done. Kath said that if I had ran by myself, being a beginner I would have ran too fast and tire myself out earlier in the run. The pace was manageable especially when we had to up some gentle inclines.

I had that ache and tightness in my left calf but I pushed through. After 10 to 15 minutes of the run, the ache went away. I felt an ache in my right knee but I ignored it. I was able to breathe, not out of breath but I also could not hold a conversation for too long.

After awhile, it felt "comfortable" to run. According to Kath, we ran 3+km. In the last 20 minutes of the run, I could feel my legs starting to turn into jelly and each step I took, I felt like I paused for a few seconds before continuing but it also felt like my right leg wanted to give way. Kath said to sprint the last few meters before ending just to push the heart rate up and sprint I did, giving my new Asics the test they needed. It lives up to its name of Nimbus. I felt light on my feet.

I had been running for 40+ minutes. An amazing feat for me. For someone who has always hated running and thought that running was just not possible for someone like me. I managed to do it! I thought back about all those times in previous years why I never really attempted to run and it was all those jiggly bits. Each time I ran, my jiggly bits would jiggle really hard and it made it "difficult" to run because the jiggly bits would get in the way and also hurt should they jiggle way too much. I am happy to say, those jiggly bits were not noticeable and (if you are a girl) a good sports bra is also very important!

There were some other "fit" people who ran past us and looked in our direction. Kath said that people normally think big people can't run. Well, we just proved them wrong and I proved myself wrong too!

Our next run is on another Saturday morning. In the mean time, I shall hit the gym to keep on training for that marathon :-)

Monday, 12 December 2011

BIb Number: P0051

I have new aspirations!

I have decided to run the Borneo International Marathon 2012 that will take place in Kota Kinabalu on 6th May 2012 and I have officially registered with BIb Number: P0051.

I decided I needed a new focus for the coming year especially now venturing into my 33rd year of being on this planet. No more of this "tying the knot stuff" as in the earlier blog entry - if it happens, it happens. [That posting caused me more trouble than it should and I ended up stressing myself out and gaining weight instead. There I go into blaming something... ]

So anyway, I enlisted the help of Kath who ran her second half marathon in Penang just recently to motivate me. I am only starting small - just 10km. And so Kath gave me a beginners program to run 5km which then expands to running 10km.

I had wondered when I would embark on this program and last night it just happened. I suddenly had a burst of energy that after dance class I decided to utilise my gym membership and headed to the gym to just start the program.

With my body being sufficiently warm enough from dance class, I hopped on to the treadmill and did the following:

Walk 1 min / Jog 4 mins / Alternate between walking and jogging for 1 min each / Walked 4 mins because the instructor was talking to me / Finished off with alternating between walking and jogging for 1 min each

Speed: Walk 6km/h - Jog 7km/h

Total: Approximately 20mins

Distance: Walked / Jogged 2km+

And then the instructor showed me how to use some of the leg machines because Kath had advised to combine some lower body strengthening which will help with the run. It also said that in our Fitness Manual which I gave Kath a few years ago.

I also sought Rozi's advice since she has ran a mini marathon too in the past and she asked me, what was my goal? Apparently I had to be more specific than just say I want to do 10km. So the goal is to run 10km continuously. Rozi advised that my goal would eventually get up to running 8km/h for 100 mins. I was already breathing quite heavy at 7km/h and my calves were aching but as the instructor reminded me, go slow and build up each time. I will heed his advice so I don't kill my morale so early in the program.

So I shall see how I go. I'm just happy that I've decided to get moving again!

As for food.... that will be another story!

**buzz*buzz*buzzing with endorphins**

 

Sunday, 11 December 2011

True Weight

I have been feeling uninspired and quite upset about my physical self. And naturally when you are upset about something, you always have two choices. You either (a) continue to be upset, blame someone or something and/or resort to the fact that nothing will ever change OR (b) you choose to take action and still strive make a difference (a little difference or a big difference is still a difference!)

So last Friday while at work, I had told Melissa over MSN chat that I had gained a substantial amount of weight and was feeling quite miserable about it. Also I was still feeling what had happened the night before during dance class. So Melissa shared with me how she lost 10kg in just one month. Now some of you might be thinking, "Not another diet!" but I got curious (and perhaps now feeling desperate... I wonder if my consultants actually read what I'm up to?). So she shared about the Dukan Diet. I asked her to share some reliable links with me so I could read up on it to make an informed decision and while in my reading, I find one of those sites which obviously can "guide" you through the whole process. It was the creator of the diet himself - Dr. Pierre Dukan.

I decided to take the quiz to find out what was my TRUE WEIGHT. After all, I have been brainwashed thanks to the BMI chart that my ideal weight is 65kg or better yet, the food plan which I had embarked on 2 years ago had said I am meant to weigh 60kg.

After a few clicks here and there... enter some information... my true weight is... *drum roll*...

75KG

Wow. Who ever knew that I was not that far off my so-called true weight. I have been 82.3kg, the lightest ever on this weight loss adventure and there I was obsessing about 70kg and below. And now I'm hovering around 95kg - so that makes me 20kg off the mark. If I had lost 30kg before, I'm sure I can do it again but I believe that I have to work even harder now...

So as sales pitches go, I get this (see below) in my email which I have decided to copy and paste for your reading pleasure while I still continue to investigate more about this Dukan Diet and what action would I like to take next.

What the Doctor Said...

You are 32 years old. You are a young woman and are already dealing with weight issues. [I have been dealing with weight issues all my life!] When calculating your True Weight, we add 2 pounds for every decade after the age of 18.

If we only refer to the traditional BMI, your BMI should be 35 . However, although the BMI is a good  tool, it takes only your weight and size into account. It doesn't look at your age, your gender, how easily you put on weight, how many diets you have tried, how heavy your bone structure is or your family history! So according to this broader index, your BMI should be between 22 and 24. It is precisely because most of my patients cannot relate to the BMI that I created the True Weight. [Whoever created the BMI needs to talk to this doctor...]                          
 

Do you know what your weight range is?
It is the difference between the most you have ever weighed and the least you have ever weighed throughout your life.

Yours is 38. I would venture to guess that your body has suffered  from such a wide weight range. Your ponderostat is likely distorted and your maximum weight has impacted your body's biological memory. One piece of advice, don't try and get back down to your previous weight. You won't be able to maintain it and your skin will lose its tone and glow. [I can live with this ]

As far as your family history is concerned, you are in an in-between situation, neither genetically predisposed to be overweight nor helped by your genetic background to lose weight.  You will have to work to see the results. [Yes, I had already established all my life I will need to work towards getting the results I am looking for.]                                 

Your bone structure is neither light nor heavy, it is in-between and therefore not a factor for calculating your True Weight. [Apparently I am of medium structure - when you take the quiz it will tell you how you will know.]

Do you realize that you have an advantage, a useful but delicate advantage that you are about to give it up?

For the time being you have only one tried one diet. After a second failed weight loss attempt, you will have lost this beginner's advantage as far as weight control is concerned and from the third diet onwards your body will start resisting weight loss, a real handicap that will force you to watch what you eat forever. [I already feel this...]

To maintain this advantage, avoid bad diets like the plague, especially diets which do not offer a weight loss maintenance component. At the risk of sounding immodest, I can honestly say that the method that I am offering you is currently the only method in the world with a genuine, concrete and structured program for consolidation and then weight stabilization. [Here's that sales pitch...]

                                                                    
And in my opinion this service is so vitally important that I have made it so that following it "FOR THE REST OF YOUR LIFE" is more or less free of charge. This service is your alert system, giving you warnings, a series of ever increasing counter attacks, information, tips for the long term;  we have thought of everything to prevent you from putting the weight back on and to take immediate action if this should ever occur. And this is meant in particular for all those people who like you have not yet got drawn into constantly following diets where the battle is lost before it's even started.

Friday, 9 December 2011

I miss you

Al-Fatihah for my late Ma'tua Hjh Armah Hj Md Hussein whom passed away peacefully on 12th November 2011.

Photo: Hari Raya 2009. Ma'tua in purple speaking to her daughter in pink and my Mummy.

My parents and I were in Bali attending the Toastmasters District 87 Semi-Annual Convention when she passed away. While we couldn't be with her at that point, I was certainly grateful that I made sure I drove my parents to see her the night before we were supposed to travel. And I was glad that at least I managed to visit her a few times at the hospital when she was admitted.

She was diagnosed with cancer and was already in the advanced stage.

My Aunt was a wonderful woman from what I know of her. She was the one who took care of Mummy when Mummy relocated to Brunei from Malaysia and Abah was studying in UK. You can say that she taught Mummy "the ropes" of being in Brunei. Then I knew her to have a sense of humour and she was generally a very positive person. She never failed to ask us how we were doing and if there were any updates in our lives especially as we all got older and became of marriageable age. She also was a fantastic cook! We would always look forward to visitng her and she would be our "command centre" if we were in the Kuala Belait / Seria vicinity. She was generous too with all her grandchildren, nieces and nephews. She had a lot of love, hugs and kisses to share. She took really good care of my Uncle. She had a sense of adventure and loved to travel and in those travels she loved to shop too! I would say her 76 years has been rewarding.

Photos: Hari Raya 2010.

I realised now, how I know so little of her yet I feel like I really know her. I could resonate with her spirit all this time and I miss her. I know all my cousins, their spouses, the grandchildren, my other Aunts and Uncles and everyone whom she has touched, really miss her.

Photo: Hari Raya 2011.

I pray that Allah will reward and bless her for all the good deeds and that he will accept my prayers for her. Al-Fatihah.

Brick Walls

Photo: Mummy, myself and Abah during the Toastmasters District 87 Annual Convention held in Kuching from 20-22 May 2011

This week has been challenging for me.

I was not well - even though it was only a cough, sore throat and fever I had inevitbly lost my voice, it hurt too much to speak and I felt weak. I took the day off and slept - for once I had conceeded and not forced myself to go in to work.

Then there's the usual stress at work that makes me feel like I want to eat everyone up... but that couldn't have possibly been good for my diet. Hence I had to find more effective ways of dealing with the stress.

And mid-week, my body decided to have a backache and my legs which have been nagging me with pain became more evident which generally made moving uncomfortable including needing to change positions when sleeping.

I had two emotional breakdowns where I cried real tears and freaked out my dance teacher whom had said something which I took personally.

Now being the end of the working week, I am relieved to see the weekend again. I have many concerned friends whom have asked me how I have been. I am not out to seek comfort and I appreciate them asking me. What I needed this week was to just go through a low period and not pretend. I was being myself - another part of myself that not many people get to see. And I knew it was up to me to pick myself up again. So I thought about my "brick walls" and how I struggle to get through them in the most effective way possible.

I decided to dig up my old speech which I had promised to post many months ago which I presented in Kuching in May 2011 and was placed 1st runner up in the International Speech Contest. Does it inspire me as I read it? One part of me wishes for more success and the other part of me is still proud of what I have done and who I became as a result of those experiences.

I hope you will conquer your brick walls too :-)

THE BRICK WALL

You and I are great construction workers. We have our bricks and we build walls.

Each brick that we lay into creating this wall is made up of: our challenges, our problems, our negative self-talk that we cannot do it, that we have failed before or why even bother trying? It is others saying we cannot do it or they do not believe in our abilities. It stops us from making progress. This wall is between you and your goals. This wall stops us from what we can be.

Contest Chair, Honourable Judges, Fellow Toastmasters, Ladies and Gentlemen…

Randy Pausch, the author of the Last Lecture said “The brick walls are there for a reason. The brick walls are not there to keep us out. The brick walls are there to show how badly we want something.”

Our brick walls come in many shapes and sizes. Some are low which makes us trip and stumble in life. Others are bigger and taller and look impossible to break through. Our brick walls with can start from a very young age.

I was 8 years old when my parents sent me to an International School in Singapore. Coming from a Malay school in Brunei I experienced my first culture shock. EVERYTHING was in English. I could speak English. After all, I watched Sesame Street and read Archie comics.

I thought I was good but apparently “You eat, you eat already”, was not good enough.

I tortured my English teacher with many more of these in my essays. Not surprisingly, each essay was returned with red pen marks EVERYWHERE.

I wanted to be good at writing. I had a choice – be a construction worker and continue building this brick wall or break through it.

In my secondary school, there were two streams of English. The first stream was for students like me known as English as a Second Language. The other stream was for students whom were more proficient with English and they were in the main stream.

I thought, this is good! Mistakes like mine are common and normal because we speak English as a second language.  I didn’t take advantage of it. I persisted and continued to write pages and pages of essays and it was never good enough. The red pen marks seemed permanent and endless. I felt frustrated and wished I was back in Brunei.

Until one day, it finally paid off. I was told something that not many students who speak English as a second language get told. They said, Rozana, YOU deserve to be in main stream!

I broke through my brick wall and NOW I can proof read, correct and edit Phd research papers and even make money from it.

In reality, no one has JUST ONE brick wall.

Two years ago, this was how big my brick wall was (SHOW PANTS). A 120kg brick wall. This brick wall was standing in between me and good health. In 2009, my doctor threatened to put me on lifetime medication to control high blood pressure as a result of being overweight. At 30 years old, that seemed unacceptable. I still had my whole life to lead! There were boyfriends to date, a husband to marry, children to call my own and the illusion of living happily ever after!

I had a choice – be a construction worker and continue building this brick wall or break through it. This brick wall was so high. It was just too hard. Maybe I am meant to be fat. Wouldn't it be scary to be slim? Chocolate and ice cream was part of my staple diet. I should not deprive myself, why am I going through this torture. But the biggest brick of all was my mental state – could I actually do it? I thought to myself, I have tried to lose weight before, why bother to try again?

Yes, it was hard, but I wanted it so badly. I wanted to be able to put on my shoes without my stomach getting in the way. I wanted to stop people asking me if I was pregnant.

If I was going to get through this brick wall I made a choice to strengthen my resolve. In the first month, I lost 5kg. The element of doubt crept in. There must have been something wrong with the weighing scale. As the months progressed, with absolute determination, I continued to lose 5kg each month. By the sixth month, I lost an equivalent of a 9 year old child – that’s 30kg...

You, just like me have a choice. Be a construction worker and continue building your brick wall or break through it? Do we need super powers to break our brick walls? I say NO. Do we need extra arms and legs? I say NO. Do we need lots of money? I say NO. The brick walls are there for a reason. It is when we want something so badly we would make the choice to have the determination to be what we can be.

Look at the world around us. With the recent events of the floods in Australia, the earthquake in New Zealand and the earthquakes and tsunami to hit Japan, can we afford the time to allow our brick walls to stop us?

IF a disaster were to hit us right now, what regret would we have had in life? And what would you say to your children or loved ones when they are faced with their own brick walls?

LOOK AT IT OR BREAK THROUGH IT!

Photo: The winners of the International Speech Contest 2011 with the District Governor, Lieutenant Governor Education & Training and the Lieutenant Governor Marketing