Body Reset with “Body Revolution”

     So, I’ll start by saying that I’ve been feeling the need to get my personal physical activity back on track for years. For my entire life as a student, I’ve had good weeks and good days, but have not been as consistent as I’d like to be. The exception would be when I was overweight through to age 15, and at 16 first started working out consistently and noticed the amazing changes taking place in my body, such as weight loss and leaner body composition (and faster metabolism to add), a lot more energy, and an increasingly positive body-image.

     Personal is a very important word here because I’ve been physically active for most of my life – always walking or taking the bus to school/work/social events, walking to get errands done, and have taught (and since restarted) teaching fitness classes. Yet, I’ve had goals I’ve wanted to achieve in my personal fitness, most important of which is creating a routine that I stick with for most days out of the year. Another goal involves seeing growth/strength in certain areas of my fitness whether it be improved flexibility, fiercer cardiovascular health, or a wider range of functional strength. It’s like my Clinical Nutrition II professor Dr. Philip Rouchotas (ie. Dr. Phil) said…”if you’re not losing or maintaining weight by exercising, you’re gaining weight.” And the same relationship goes for other aspects of fitness – if you’re not maintaining or surpassing your flexibility, functional strength, etc., you’re going to lose it.

It's now or way way later! Source: http://occuprint.org/Posters/NowIsTheTime

It’s now or way way later!
Source: http://occuprint.org/Posters/NowIsTheTime

I feel that now is a more perfect time than ever to address this and start working towards it in some way. I’ve moved into more of my own space, am more open to the efficiency of working out at home using workout DVDs, am more settled in my program, and with my turn of becoming a 1/4 of a century in age in several months, the urgency is a positive stressor to get this ball rolling.

Back in summer 2012, there was a tiny attempt at generating this regular pattern of personal physical activity and it involved attempting the 60 day program Insanity*but that proved to be too “Insane” for me at the time! Yet, I’ve come across a program that I feel is the right fit for me at this moment in time: Body Revolution**

      Unlike Insanity, this was not an impulse purchase for me. I actually developed a profound respect and admiration for Jillian Michaels (creator of Body Revolution) last summer. My female crush started in August when I volunteered at the Toronto CanFitPro conference to obtain continuing education credits to  maintain my fitness licenses, but also in the hopes of being inspired to get back into teaching fitness since my decision to retire/take a break. Luckily, my volunteering schedule allowed me to attend the opening ceremonies, of which, Jillian Michaels was the keynote. I was blown away and so inspired by her speech: her honesty about her journey and seeing who she has become and made herself into is incredible! I love her attitude, commitment to helping others and continually learning about herself, along with the way she expresses herself  – she won me over!

Through building a personal fitness library containing some of Jill’s DVDs, and through reading some of her books, and listening to her podcast, I’ve really come to admire her stance and tactics, and have a deep respect especially because she’s lived what she’s saying. I look up to her and just want to support her! That is how I came to decide upon purchasing Body Revolution and am excited to get my daily dose of Jillian 30 minutes a day, 6 days a week, for the next 3 months!

Now, in studying Naturopathic Medicine and through my previous education in fitness and nutrition, the importance of tracking baseline status, along with what is going on throughout one’s day and environment (such as what one is eating, emotionally experiencing, triggers, motivators and demotivators), are crucial for understanding where one’s starting point is. Also important is identifying how one is affecting the process of reaching their goal, what behaviours are impeding the process, and what helps that process move more smoothly.

Jillian Michaels Source:http://www.health.com/health/gallery/0,,20671046,00.html

Jillian Michaels
Source:http://www.health.com/health/gallery/0,,20671046,00.html

For the purpose of initiating this process, which will hopefully lead to a long-term habit, my main goal involves focusing on completing the workouts 6 days/week for the next 90 days. My goals at the moment are not aimed towards the specifics of calories in/calories out, however, I do intend on eating very similarly to how I currently am. I am hoping to see changes in my measurements, but am not setting any firm goals other than to complete the program and be consistent.

As a way of being accountable to myself, I’ve decided to make public my measurements, body fat metrics (based on using skinfold calipers), and pictures*** of my starting point as extra incentive to stick with this and not pull another Insanity  flop. I hope to check in several times throughout the next 90 days to talk about how this experience is feeling (especially when lacking motivation) and to post the results at the end. Please feel free to check out all of the above, below. And here’s to day 1!

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Starting weight: 151.8 lb

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CIRCUMFERENCE

Bust: 34.5 inches

Waist: 32 inches

Hips: 39 inches

Mid-thigh (left): 21.5 inches

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BODY FAT MEASUREMENTS (Left side)

Back of upper arm: 16 mm

Front of upper arm: 8.5 mm

Back below shoulder blade 15.3 mm

Side of waist: 12.3 mm

% Body fat: ~27% (calculated by adding up the measurements of all 4 locations, and cross-referenced with a chart – provided with the skin fold caliber – to the coinciding age group)

March 3 - front

Day 1 (March 3, 2014) – front view

 

Day 1 (March 3, 2014) – back view

Day 1 (March 3, 2014) – left side view

Day 1 (March 3, 2014) – right side view

*Disclaimer: I was not sponsored to mention nor use the Insanity workout program

**Disclaimer: I was not sponsored to mention nor use the Body Revolution workout program

***Thank you to my music soulmate for helping me by taking the pictures, body fat measurements, and for inspiring me to go out of my comfort zone to challenge my body along with initiating the cultivation of this very important new habit! I couldn’t have done it without you 🙂

Annual Identity Crises

Self-LimitationWhen I graduated in grade 8, I really believed that all of my friends back then would be my friends for life. I didn’t factor in some of us moving out of the city, or going to different high schools. And for those of us attending the same high school, I didn’t think about shifting social circles and stronger outlines forming between cliques.

All my life I was considered to be a “nice” and “smart” girl. I really liked that title. Of course sometimes I wanted to be “hot” and “cool” but other individuals already represented those traits way better than I could fake. Part of the expectation of being the “nice” and “smart” girl was being friends with most of my peers and getting straight A’s. I started accepting that was who I am and will always be.

I remember little tidbits of high school, such as doing lots of people pleasing, and being bullied by people of my own race for being a sell-out or white-washed (that is another post within itself). I was actually really stressed out in high school because I liked being who I was, but there were some elements I had that I wanted to trade – I wanted to be more laid back and “fun,” I didn’t want to stress about failing every test even though I studied hard, I didn’t want to be shy. I also really wanted to have a boyfriend because it seemed like such a big experience that I was missing out on. But what was most important to me was being liked by everyone, and being known for my intelligence.

So I graduated. I was even nominated to be Valedictorian! Then it was off to university. And when it’s a decision between York and U of T, you’ve got to maintain that image of having the utmost intelligence, so life convinced me that my fate lied within the more prestigious of the two. Once again I went through a mini-identity crisis. Here I could become anyone I want because -other than the 5 people I went to high school with – no one knew me! But still, at the pit of me, I was that “nice, smart” girl. I stressed about making friends and getting good grades. My grades fell, and my social circle from high school shrunk.

comfort zoneIn my second year of university I decided to challenge myself in different ways to extend the boundaries of my comfort zone. I joined different clubs, applied for different jobs, and was exposed to new people. I loved it, and didn’t stop until I graduated. So as my grades rose and social circle expanded, even though I still returned to being the “nice, smart” girl, I was also skilled in health and wellness, fitness, coordinating a mentorship program, hosting a radio show, being a program director of the school’s radio station, a peer counsellor for study skills, and many other things. I was multi-faceted! I even had an on/off boyfriend, I thought I was whole.

getting-out-of-your-comfort-zoneThen I graduated. And this past year has been the biggest change for me. Starting a new program which is incredibly focused, I’m with the same group of people day in, day out. At this point I don’t know if I want to be the “smart, nice” girl anymore. I don’t want to stress about failing anymore. I want to be involved like I was before but I don’t have the roomy schedule as I did before. I also didn’t want my circle to shrink again. I’ve tried re-connecting with some friends whom I mistakenly thought would be good friends forever, but with those friends, many times it was either me putting all the effort, or plans falling through. For some of us who have reconnected, there’s been an awkward, uncomfortable air around us. I’m the common denominator in all of this, so it must mean something is wrong with me, right?

Not necessarily – yes, I’ve changed, but not in a destructive way. If anything, life is making it clearer for me to feel out the relationships which are more sustainable: previous supervisors are now friends, my ex-boyfriend has become my best friend, and some friendships which tend to be tough have proven to be devoted friendships which will be able to outlast anything the future holds.

I think I’ve finally taken away what I think are supposed to be several lessons of my changing environment and relationships:

1. Do not live your life by a title and place yourself in a mould.

Instead live your life by your core values. You are allowed to change and will continue to change, but don’t stress yourself by hindering your transformation. Embrace this natural process, you’re growing and it’s called life.

2. You will encounter different types of people throughout your life.

Everyone is trying to get somewhere, and sometimes you’re meant to help someone in someway. In some instances, people will be forever grateful and never forget how you’ve helped them, whereas some people will use you and be onto the next step. Don’t expect to always be remembered though, as whenever you have helped someone, you have done a beautiful thing and are changing your life for the better, even if you do not see it immediately.

3. There are different ways that friendships begin – some stem from convenience, others stem from two hearts being in alignment.

I can say this because I’ve become friends with people and developed an immense amount of love for them and genuinely felt it in return with no question of doubt. The cliche way to explain it is being on the same wavelength. However, to balance things out, some friendships will take more effort to maintain, whereas others will seem effortless. But both can be very valuable.

4. In regards to those friendships which require extra effort, put some thought towards the ones which you’d like to continue versus the ones it may be time to end.

I have a few best friends and most of them have stuck with me through arguments and tough experiences and vice versa. We don’t always get along, but we do have a commitment of good intentions towards each other and are constantly learning to agree while being able to respectfully disagree. These are my friends that I’ll keep for the rest of my life even though they require extra patience and effort.

On the other hand, I have some friendships that I felt obligated to keep because we’ve been friends for so long, or because some are family. But when it became too much to handle and I could tell they had ill intentions towards me, it was time to pull some distance between us. That doesn’t mean the door is completely closed, but it will take time to mend and many changes need to be made to renew those friendships.

5. Just because you’re in a different place or headed in different directions, doesn’t put you above anyone. 

Some people get caught up in their achievements and ambitions, and begin to believe that others who do not have the same ambitions or haven’t achieved as much as them are lesser than them. You may be wise in one way, but someone else is wiser in another way because they put their time towards learning something that you didn’t. And just because you are on a different path does not make you “above” or unrelatable. Whether you’re the president of a school group or a young teenager who was trying to find a home in a gang and is now finding a moralistic way to live, at our most basic level we are all human.  It’s important to remain humble. Otherwise, don’t be surprised when you are unable to know when you’ve attracted the wrong company, and end up losing the company who really did care for you.

Stop Blaming McDonalds and Your Childhood

I started writing this post on June 29th, but have been avoiding writing it for awhile because once I publish it, I am accountable. It’s scary for me because it means that I’m going to have to commit to changing my lifestyle for the rest of my life. But it’s also liberating because now that I’m acknowledging what traps me in my automatic behaviours, I can finally stop blaming my lack of willpower and lack of readiness.

Since the last post I’ve been on summer vacation for a few months, and I’ll be honest, McDonald’s (along with A&W, Pizza Pizza, Tim Hortons, and others) have collectively won no less than 20 times. But it wasn’t exactly a battle all of those times. Most times it was because I was out for the whole day and didn’t pack lunch/dinner/snacks, so cheap convenience made sense. Other times, it was because I either didn’t have enough groceries, or creativity to use what I had to make something I would actually eat. Yet, there were also those times when I did plan ahead and made a recipe that seemed as though it would be delicious, but just was not palatable.

How did I even arrive here though? I really thought that way before now I’d be able to have what I eat in check, especially after starting my program to become an ND. Yet, I never really took the time to thoroughly accept where this habit came from, nor did I appreciate that it would take serious time to overcome it. Instead, I tried going cold turkey, and found myself sneaking McDonald’s meals into my room during the school year…although I bet most people could smell the pungently delicious fry odour as I passed by.

Baby-Eating-McDonalds     So where did it begin? My upbringing of course…that’s where everything begins*! I don’t remember many days when I was younger where I didn’t have junk food for dinner…no plethora of vegetables, no encouragement of drinking 8 glasses of water a day, no inclusion of physical activity aside from the mandatory (how many minutes?) in gym class. And if you sense an undertone of anger as I write this it’s because I am upset – I do wish that I was raised with better habits, because the ones which deplete my health (ie. poor eating, erratic sleeping, being stressed just because) have stuck with me, and I know that if I were raised with the reverse of these same habits, I’d be a very different woman today.

     This new year, improving my eating habits (amongst sleep, regular physical activity, and stress management), became a top priority for me. A milestone I had finally achieved since my first of many attempts in 2009 was to commit to the elimination diet for at least 3 weeks (mainly to try to identify food triggers of my migraines). I was able to do it for a month because I was not as overwhelmed with school as I had been in the semester prior, I was very self-motivated, and my intern inspired me to take ownership of my health.  Yet, midterms, familial, and relationship stress triggered the first migraine since  stripping my diet, leading me to crave exactly what I was trying to stop ingesting…you guessed it (McDonalds :P). Ever since, I’d feel guilty everytime I’d eat it, and continued to be full of excuses.

A new urgency to take action struck me on my 24th birthday this year, as though my last year before I become a quarter of a century in age (and thereby no longer a baby according to some of my older and wiser friends), are opening my eyes to my familial, genetic, cultural, and ethnic predispositions: diabetes, heart disease, stroke, neuro-muscular disorders, etc.

no-fast-food     Another widening of my eyelids took place when my honest, non-people pleasing “radical friend” called me out on my endless excuses. We were at the beaches after I had shadowed an acupuncturist for the day, and the last meal I had eaten was 7 hours earlier. My choice of nourishment to break the fast was a DELICIOUS poutine and SATISFYING milkshake from Hero Burger (omg, pure satisfaction in my mouth!). “Radical friend” made it a point to mention that I eat junk food a lot…aren’t I studying to be a Naturopathic Doctor?…who’s going to take me seriously?…if I know about the inhumane treatment of the animals and workers which occurs within the fast food industry, why do I support it? (not necessarily by eating Hero Burgers, but moreso fast food in general). The phrase that hit the spot for me is something his brother always says: “don’t TALK about it, BE about it”

Needless to say, I am a sensitive individual, so I left our evening-long conversation feeling misunderstood, unheard, and really wanted more sympathy from my dear “radical friend.” Yet, I actually called him a few days ago to thank him because that radical character, though painful at times, is strikingly honest with nothing short of good intent. And I thought about it, I don’t want to eat 1000 different cows in one burger; I don’t want to show that I condone the irresponsible, greedy motivations and consequences of the fast food industry by providing financial support and consuming it. I really do want to change for my own health, but I also hope to be another person who accepts personal responsibility.

But I also know that I can’t stop cold turkey. I’ll fill you in on my method of change in a future post 😉

*I was raised based on what my family thought was best at the time and I am grateful for their love behind their actions, yet I am at the stage in my life where  need to take responsibility for myself, and release them by acknowledging that the past has impacted my automatic decisions to this day.