For as long as I can remember now I have had trouble sleeping. Getting to the morning and feeling worse than I did before going to bed in the first place on some days. Waking throughout the night at the slightest sound, it has gone on for years.
Since the arrival of my first sleep app, or activity tracker / sleep monitor , I have seen on screen just how bad and disrupted my sleep actually is. As the devices have gotten smarter, so the numbers have become more depressing. If I spend 8 hours in bed, 45 mins will usually be deep sleep, the rest of the time its splatters of REM, or light sleep, complete with some time spent awake. It is as regular as clockwork.
When you look at the breakdown further, a pattern appears. After laying around for a while I will eventually drop off, usually falling into deep sleep quite quickly. 30-40 mins, and it is all over. I am usually awake again, or at very least drifting in and out of light sleep.
It is quite common for me to be awake and sometimes up by 1am, trying to get my mind to settle, and get back off to sleep, even if it is light.
For a long time now I have put this down to anxiety, and my own periods of depression and anxiety. With the disturbed sleep becoming the norm now, even when not in a dip. However... Last night, during one of my waking moments, the penny finally dropped. When I lay there and put two and two together, the answer was finally, without doubt, four!
Thinking back to even 6 months ago when Tuvaaq was still with us, I would wake and hear him walking up and down the hallway. Not making a lot of noise, just the tippy tap of his claws on the flooring would get my attention. Eventually when he settled, I would drift back off to sleep. Even now, the slightest sound wakes me, and gets me focusing on it til I know what it is, and it passes. But why? When did this start.
Well, as I worked out last night (early hours of this morning), it was about 2008.
Finally, I remembered. After being diagnosed with COPD a good few years before her initial cancer, mum had breathing difficulties. With the onset of the cancer, and the meds affecting her health, her breathing became much worse, and all quite suddenly. If I woke in the middle of the night to go to the loo, I would hear her coughing away, borderline choking. Eventually she would clear her chest, and go back to sleep as quickly as she had woken. Sleep was never an issue for her.
However, on coming home from work one day, and finding her already in bed, curiosity got the better of me, and I went to check on her to see why she had gone to bed so early. It turns out that was a good move, as I found her cold, and non responsive. Barely breathing. Ambulance called, rushed into hospital, and things were sorted. Back home a few days later, and "back to normal". Or so I thought.
Turns out, from that day on, or should I say night, I have never slept properly since. Thinking back, I can now clearly recall waking up each time she was coughing, listening out to hear the right sequence of sounds to know she was OK, and not going back to sleep, or even trying to, until she was safely back asleep. Regularly I would go in to check on her to make sure she was breathing after an episode.
So THAT is where the light sleeping began. Over the few years she was at home, in the different rooms of the house, depending on her needs, the process remained the same. When she finally moved into the lounge with her hospital bed, I think the listening intensified. Now with carers coming in 4 times a day, starting first thing, I had to be on my A game to make sure they made it into the house OK, that she was not being awkward or combative, and that indeed they were doing their job properly. Given some of the interactions with the carers, I was thankful I was home, and sometimes wondered how they would have coped had I not been there to help or refer to.
After a few years of living like that, I guess it is only natural it has become routine for me now. However, given than mum passed over eight years ago now, I would really love to get back into a routine of better sleep. It was kinda handy being that alert as Tuvaaq got to the end of his days, but now, I would really love a good nights sleep.
So what is the next step? The doctor mentioned to me a while back that CBT was one of the things they use when treating sleep issues. Trying to overcome the over thinking of the anxious mind etc. I guess that is one option. In fact, dealing with how my mind works, and perceives the "risks" of falling into deep sleep, is the only way to overcome things. I don't particularly think it is a physical issue, and now that I have recollection of how and when it started, it all makes more sense to me.
Maybe I will book an appointment with the GP anyway, and see what they can come up with, then go from there. Yoga, mindfulness and relaxation certainly play their part in a settled bedtime routine for me.
If there is one positive to take from this, it is that I can officially separate the sleep issues from the anxiety I struggle with at times. I know now that when my mind is behaving, the issue remains because of the long-term routine I established a long time ago.
One less mystery in my life... Phew!
Showing posts with label routine. Show all posts
Showing posts with label routine. Show all posts
Monday, October 28, 2019
Thursday, November 19, 2015
#FightBack
A hashtag I have been using a lot in recently, trying to feed my motivation to get back to the healthier way of life.
I just want to start by saying that healthy living doesn't have to be an all or nothing thing. For years I have maintained a pretty healthy lifestyle, but still had a rather large intake of crap food from time to time. My addiction to soft drinks doesn't bode well either, but hey! This is my way, so sod off.
Having spent lots of time in and out of hospitals over recent years, one thing I can say quite confidently is I have pretty healthy insides. Many a comment made about a healthy heart after ECG's and blood tests. Good cholesterol and no sign of diabetes either. Eyes are good, lungs are better than they have been for years. And after a short spell of stress and weight gain, blood pressure is pretty fine and dandy too.
In all the ups and downs, with weight gains and losses over the years, sometimes swaying about 80-90lbs, I have always tried to stay active. I guess that is one of the reasons my legs have stayed pretty good over the years, definition wise anyway. Mechanically they are a bit buggered right now, but you can't have it all, right? Currently I am a little over where I want to be. I am sure I have done the guessing game before on here. Generally some are surprised to hear the number when they hear my weight. Others are hardly surprised and mock, to them I say F you!! lol
Times have been a little stressful over recent months, for some pretty obvious reasons, and a few others which I have kept to myself for the ease of every day life. Nothing life changing, just stress invoking. So after much reflection, soul searching and deep thinking (also known as over thinking to the point of self destruction), I decided that what I needed more than anything else right now was a little stability and structure. And for that I needed to plan each and every day out, to make it full and worthwhile, while allowing time for the more mundane things too like.... eeew! WORK!
To compliment my current physio routine, working on my achillies (recent post) I have decided to increase the activity, but lighten the load. Still walking the dogs, but only twice each a day now, the third walk was always their walk together, which obviously I can't do anymore. The up side to this is that I can take a little of the stress out of my feet, and save some time and energy, focusing it elsewhere instead.
My morning routine is now quite a busy one, and almost doesn't allow time for any changes. Up just after 6, get ready to take the dogs out, and go, finishing around half 7. Get in and changed, into the little home gym,
7.45. While the legs are still warm from the walking, headphones in, ASOT turned on and up, resistance turned right up, and start with the best part of an hour of cross trainer time. This is a change for me as usually the pace was much faster and the resistance fair. Now to take even more out of it, and feel much more in my quads, calfs and hams, the resistance up and speed low really hits them hard. Almost feels like a stair climber.
8.45, time for a quick sip, and a change of shirt, and its onto the weights. Hitting a few core groups, and of course the core itself.
9.15 and its time to take those aching tired muscles and put them through hell, namely the legs. It's physio routine time. With 6 movements all requiring numerous reps and sets, not to mention having to do them in different areas of the house, I allow myself 30 mins to get these done. So now we are rocking on in the day.
9.45 Finally all done. Quick change of clothes, feed the dogs, oh and its time for me to get some food and fluids in me too. Training on empty has always been my preference, and as long as I keep within my limits, it reduces my chances of nausea.
10am, dogs finished eating, time for me to actually sit down for a few mins, stuff my face with granola and orange juice, and unwind.
30 mins later, and I am preparing food, smoothies etc for taking to work.
Right now, with no other distractions in my life, and quite frankly feck all else to be doing, this is a routine I am happy with, can feel is paying off, and is within my comfort zone to maintain. Hopefully I can avoid an of the usual dramas or injuries which are normally the cause to calling it a day, quitting and piling on the pounds again.
As far as numbers go, I am filling my day with them, but very little focus on such a thing as a target weight etc. I know my happy place, I know how I feel when I am around that range. Same with my cardio, knowing what ballpark my heart rate is in has become second nature to me, The numbers I am watching are reps, movements, time, resistance etc, as can be seen here.
As seen here.... https://www.instagram.com/p/-Q3zVqu86d
Another thing about my slight change to training is a bit strange.
With doing the cardio on the cross trainer, obviously I am holding on to something, so if I close my eyes there is no real danger of falling off. For some reason, even though I have a lovely TV screen right in front of the trainer, I have recently taken to zoning out, eyes closed, and visualising things. Anything that I need to visualise to either provide motivation, or to push me through the barriers as the legs start to fatigue. While doing this I have noticed something quite strange, and that is how controlled my breathing has become. Something I have struggled with for as long as I have done any cardio work. Obviously this is rather handy for scuba diving. So both healthy heart and breathing is great news.
Over all I'm feeling good, and would love to maintain the current routine, 6 days a week, into early next year. Making small changes here and there to keep it fresh. But main goals are simple.
Maintain physio routine, and eliminate achillies pain
Increase cardio load and keep challenging the heart and lungs.
Keep other muscle groups active, but avoid growth. Concentrate on strength and a little definition (vanity rocks!)
And of course, #FightBack !
I just want to start by saying that healthy living doesn't have to be an all or nothing thing. For years I have maintained a pretty healthy lifestyle, but still had a rather large intake of crap food from time to time. My addiction to soft drinks doesn't bode well either, but hey! This is my way, so sod off.
Having spent lots of time in and out of hospitals over recent years, one thing I can say quite confidently is I have pretty healthy insides. Many a comment made about a healthy heart after ECG's and blood tests. Good cholesterol and no sign of diabetes either. Eyes are good, lungs are better than they have been for years. And after a short spell of stress and weight gain, blood pressure is pretty fine and dandy too.
In all the ups and downs, with weight gains and losses over the years, sometimes swaying about 80-90lbs, I have always tried to stay active. I guess that is one of the reasons my legs have stayed pretty good over the years, definition wise anyway. Mechanically they are a bit buggered right now, but you can't have it all, right? Currently I am a little over where I want to be. I am sure I have done the guessing game before on here. Generally some are surprised to hear the number when they hear my weight. Others are hardly surprised and mock, to them I say F you!! lol
Times have been a little stressful over recent months, for some pretty obvious reasons, and a few others which I have kept to myself for the ease of every day life. Nothing life changing, just stress invoking. So after much reflection, soul searching and deep thinking (also known as over thinking to the point of self destruction), I decided that what I needed more than anything else right now was a little stability and structure. And for that I needed to plan each and every day out, to make it full and worthwhile, while allowing time for the more mundane things too like.... eeew! WORK!
To compliment my current physio routine, working on my achillies (recent post) I have decided to increase the activity, but lighten the load. Still walking the dogs, but only twice each a day now, the third walk was always their walk together, which obviously I can't do anymore. The up side to this is that I can take a little of the stress out of my feet, and save some time and energy, focusing it elsewhere instead.
My morning routine is now quite a busy one, and almost doesn't allow time for any changes. Up just after 6, get ready to take the dogs out, and go, finishing around half 7. Get in and changed, into the little home gym,
7.45. While the legs are still warm from the walking, headphones in, ASOT turned on and up, resistance turned right up, and start with the best part of an hour of cross trainer time. This is a change for me as usually the pace was much faster and the resistance fair. Now to take even more out of it, and feel much more in my quads, calfs and hams, the resistance up and speed low really hits them hard. Almost feels like a stair climber.
8.45, time for a quick sip, and a change of shirt, and its onto the weights. Hitting a few core groups, and of course the core itself.
9.15 and its time to take those aching tired muscles and put them through hell, namely the legs. It's physio routine time. With 6 movements all requiring numerous reps and sets, not to mention having to do them in different areas of the house, I allow myself 30 mins to get these done. So now we are rocking on in the day.
9.45 Finally all done. Quick change of clothes, feed the dogs, oh and its time for me to get some food and fluids in me too. Training on empty has always been my preference, and as long as I keep within my limits, it reduces my chances of nausea.
10am, dogs finished eating, time for me to actually sit down for a few mins, stuff my face with granola and orange juice, and unwind.
30 mins later, and I am preparing food, smoothies etc for taking to work.
Right now, with no other distractions in my life, and quite frankly feck all else to be doing, this is a routine I am happy with, can feel is paying off, and is within my comfort zone to maintain. Hopefully I can avoid an of the usual dramas or injuries which are normally the cause to calling it a day, quitting and piling on the pounds again.
As far as numbers go, I am filling my day with them, but very little focus on such a thing as a target weight etc. I know my happy place, I know how I feel when I am around that range. Same with my cardio, knowing what ballpark my heart rate is in has become second nature to me, The numbers I am watching are reps, movements, time, resistance etc, as can be seen here.
As seen here.... https://www.instagram.com/p/-Q3zVqu86d
Another thing about my slight change to training is a bit strange.
With doing the cardio on the cross trainer, obviously I am holding on to something, so if I close my eyes there is no real danger of falling off. For some reason, even though I have a lovely TV screen right in front of the trainer, I have recently taken to zoning out, eyes closed, and visualising things. Anything that I need to visualise to either provide motivation, or to push me through the barriers as the legs start to fatigue. While doing this I have noticed something quite strange, and that is how controlled my breathing has become. Something I have struggled with for as long as I have done any cardio work. Obviously this is rather handy for scuba diving. So both healthy heart and breathing is great news.
Over all I'm feeling good, and would love to maintain the current routine, 6 days a week, into early next year. Making small changes here and there to keep it fresh. But main goals are simple.
Maintain physio routine, and eliminate achillies pain
Increase cardio load and keep challenging the heart and lungs.
Keep other muscle groups active, but avoid growth. Concentrate on strength and a little definition (vanity rocks!)
And of course, #FightBack !
Saturday, October 31, 2015
Bollox to it!
After deep thought and careful contemplation, the final outcome to my recent train of thought, is, "bollox to it".
A lot has gone on over recent weeks and months, health, personal life, work life, home etc. Lots to think over, loads to consider, and I have realised something. The more I rely on others, the more involvement others have on my day to day life, the more complex things become.
Right now, simplicity rules my life, having found a solitary existence, blocking out all sorts of external influences, and getting into my own solid routine was working well. Then came hospital appointments, changed priorities, and worst of all, a change in the routine I had found.
Training has slipped to one side, my creative mind has turned to absolute shit, and eating is terrible. All stuff three months ago which were high on my list of priorities. I have let myself become distracted, and have fallen victim to myself.
The worst part about the whole thing is my damn mind. Unable to let anything go, dwelling on random crap that just brings me down. Turning the slightest hiccup in to an almighty fuck up in a single heartbeat. If only my brain could just do what it did on meds, and just let shit slide once in a while, I'm sure I could be much happier.
My problem is free time, thinking time, dwelling time. If I stick to my plan and stay busy, my mind doesn't get a look in. The day flies by, spirits stay high, and negativity can just go do one. But having fallen from routine, I have these awkward gaps in my day and week which desperately need plugging. Its almost like a sanity leak.
The dilemma kills me time and time again. Boring but solid routine, or exciting but risky existence, with scope for dive bombing moments of disappointment, which can spiral into moments like this.
I trust routine, I crave routine, but maybe my routine needs a little freshening up. Nothing wrong with change here and there eh.
Right now though, I want to go to sleep this evening, wake on Monday morning with a huge cup full of motivation, a little luck on my side with my achillies, to allow me to get on with life, and slip back into routine. Chances of it happening like that are pretty damn slim, but hey, got to stay positive, right!
So many trains of thought all leaving the station together right now, tugging my heart and mind in so many directions, and it's confusing the hell out of me, wants, desires, ambitions, and inhibitions... Which way to go. Time to take the fall of faith, and just let myself drift into the path which wins me over I guess.
With all that out of my head, I am going to go and lay in bed and stare at the ceiling until my eyes can't stay open any longer. Then drift off into a state of broken sleep, filled with flashing images of the past, the future, and all that terrifies me. And you thought Halloween was a time of fiction and fun. Well, welcome to Halloween in my head! It's not pretty.
I bid you farewell for now, and remember... Bollox to it all !
A lot has gone on over recent weeks and months, health, personal life, work life, home etc. Lots to think over, loads to consider, and I have realised something. The more I rely on others, the more involvement others have on my day to day life, the more complex things become.
Right now, simplicity rules my life, having found a solitary existence, blocking out all sorts of external influences, and getting into my own solid routine was working well. Then came hospital appointments, changed priorities, and worst of all, a change in the routine I had found.
Training has slipped to one side, my creative mind has turned to absolute shit, and eating is terrible. All stuff three months ago which were high on my list of priorities. I have let myself become distracted, and have fallen victim to myself.
The worst part about the whole thing is my damn mind. Unable to let anything go, dwelling on random crap that just brings me down. Turning the slightest hiccup in to an almighty fuck up in a single heartbeat. If only my brain could just do what it did on meds, and just let shit slide once in a while, I'm sure I could be much happier.
My problem is free time, thinking time, dwelling time. If I stick to my plan and stay busy, my mind doesn't get a look in. The day flies by, spirits stay high, and negativity can just go do one. But having fallen from routine, I have these awkward gaps in my day and week which desperately need plugging. Its almost like a sanity leak.
The dilemma kills me time and time again. Boring but solid routine, or exciting but risky existence, with scope for dive bombing moments of disappointment, which can spiral into moments like this.
I trust routine, I crave routine, but maybe my routine needs a little freshening up. Nothing wrong with change here and there eh.
Right now though, I want to go to sleep this evening, wake on Monday morning with a huge cup full of motivation, a little luck on my side with my achillies, to allow me to get on with life, and slip back into routine. Chances of it happening like that are pretty damn slim, but hey, got to stay positive, right!
So many trains of thought all leaving the station together right now, tugging my heart and mind in so many directions, and it's confusing the hell out of me, wants, desires, ambitions, and inhibitions... Which way to go. Time to take the fall of faith, and just let myself drift into the path which wins me over I guess.
With all that out of my head, I am going to go and lay in bed and stare at the ceiling until my eyes can't stay open any longer. Then drift off into a state of broken sleep, filled with flashing images of the past, the future, and all that terrifies me. And you thought Halloween was a time of fiction and fun. Well, welcome to Halloween in my head! It's not pretty.
I bid you farewell for now, and remember... Bollox to it all !
Monday, April 23, 2012
Introducing Creatine
Have I reached my plateau, no I don't think I have. However I am looking for more from my routine now. And from past experience Creatine is one hell of a leg up.
At the same time I am also introducing protein shakes too. As I move from entry level to more aggressive weights and input levels in the sessions, I know my body is left craving for the right stuff. Vitamins, protein, and a little hit of carbs just to keep the body ticking over.
As the weeks have passed I can physically feel my body slowly starting to explode with muscle growth and firmness, so the plan is to add to that, to aid the recovery of the body and the development of the muscles to really boost my results. Now the plan here is not to become the hulk, nor to make myself into some sort of adonis. But instead I want to target some areas to build on my strength in activities, and give me the push forwards to the next cycle. Improving my form and stamina is key here, but I would be lying if I said I was not interested in how I look... Of course I am :)
With every great opportunity, there is a price to pay, or at least the possibility of a bill anyway. I am of course not talking about the actual cost of the supplements. Which of course as most know, is upsettingly high!
I of course refer to the physical cost. Previously when using creatine I found that after I had loaded up (first week) my moods were fine, but my patience became a little frayed to say the least. Getting anxious from time to time. Not in a terrible way, I was not pacing hallways and worrying about the price of bread. But more personal things could provoke a reaction from me.
Part of this effect is going to be based on the increase testosterone raging through my body with all the increased activity and heavy training. This time around I am not training anywhere near as hard, well not as heavy or intensely anyway, and there is a huge increase in CV activity too. So hopefully that will balance things out a little bit this time.
So let's see how it goes. I'm hoping that people around me will be the first to warn be if I start to be a bit of a dick.
So here we go, Week10 of P90X, 4 more weeks of full on, hard hitting training, ready to commit 100% to the routine now, and take my diet a little more seriously. Introducing creatine, protein, and a whole new range of resistance bands to really help me up my game. Let's see where we are at the end now. The finish line is in sight, but for now, it only marks the end of Lap 1.
So let go people, dig deep, train hard, love life.
#P90X baby, its the shiz!
Wednesday, March 7, 2012
A quick P90X update....
OK for some this talk of P90X is all getting a bit boring I know. But if that is the case, why did you click this entry, it says what it is in the title haha. Anyway...
What I am blogging to say is that I have reached one of my objectives. Not just a milestone, not just a marker along the way, but I have hit my target weight. Sub 220lbs. Now as I have said before, this is a ceiling I want to put in place for myself, and whatever happens, I want to avoid rising through it again. Its an alarm point that says I am happy at this weight, but anything over means something is going wrong.
For me this is a big day, because it means the weightloss part of the program is completed. I am sure more weightloss will occur over the coming weeks, but that will be through physical exertion rather than carefully planning how to lose the next 1lb. Todays weight was 219.6lbs. I like that!
From here on in its time to push HARD, and really step my game up. And I started doing that this morning. With Week 3 of arms and shoulders feeling a bit easier I decided it was time to put the weight and intensity levels up, and the number of reps down (where needed). The result.... well quite simply that OMG feeling after the workout, and that burn during. In short, it felt flippin great, and so do I now.
Another great thing also happened while I was getting ready for bed last night. My girlfriend said to stop holding my breath, and stomach in. I said im not! She was amazed that the definition is slowly starting to appear now, and that you can actually see whats what around my hips and waist now. I too am shocked, when I was putting my shirt on I realised that it just hangs now (the shirt, not my stomach lol).
As for the rest of me, I feel tighter, much tighter in fact, as well as full of beans and raring to go.
I have about another 12 days before my first progress pictures, (30 day), and another 10 weeks of this program, so I am expecting to surprise even myself. P90X is my #1 focus of attention these days, and everything has to work around it.
So heres to working hard, gaining gradually and staying focused.
What I am blogging to say is that I have reached one of my objectives. Not just a milestone, not just a marker along the way, but I have hit my target weight. Sub 220lbs. Now as I have said before, this is a ceiling I want to put in place for myself, and whatever happens, I want to avoid rising through it again. Its an alarm point that says I am happy at this weight, but anything over means something is going wrong.
For me this is a big day, because it means the weightloss part of the program is completed. I am sure more weightloss will occur over the coming weeks, but that will be through physical exertion rather than carefully planning how to lose the next 1lb. Todays weight was 219.6lbs. I like that!
From here on in its time to push HARD, and really step my game up. And I started doing that this morning. With Week 3 of arms and shoulders feeling a bit easier I decided it was time to put the weight and intensity levels up, and the number of reps down (where needed). The result.... well quite simply that OMG feeling after the workout, and that burn during. In short, it felt flippin great, and so do I now.
Another great thing also happened while I was getting ready for bed last night. My girlfriend said to stop holding my breath, and stomach in. I said im not! She was amazed that the definition is slowly starting to appear now, and that you can actually see whats what around my hips and waist now. I too am shocked, when I was putting my shirt on I realised that it just hangs now (the shirt, not my stomach lol).
As for the rest of me, I feel tighter, much tighter in fact, as well as full of beans and raring to go.
I have about another 12 days before my first progress pictures, (30 day), and another 10 weeks of this program, so I am expecting to surprise even myself. P90X is my #1 focus of attention these days, and everything has to work around it.
So heres to working hard, gaining gradually and staying focused.
Tuesday, March 6, 2012
Its Week 3 already!
And I'm on fire. I am addicted to P90X like no ones business, and as I sit here writing this, I can just feel a surge of energy inside of me bursting to get out, the drive to do something active and physical is insane.
The dieting has been going on for a few weeks longer now, and the change in me is something quite crazy. Weight loss is happening, and at a nice steady rate now. While the initial loss was quite rapid, now through choosing carefully, and maintaining a fair calorific intake, I have managed to slow the loss to a crawl. A pound here and there, rather than a whole bunch of weight a week. Not to say that rapid loss isn't a good thing, when I did Lighter Life I was thankful to get all the excess weight off me in one quick hit. But this time around is different. Both my goals, and my methods are very different.
Ketosis is an amazing and quite natural occurrence in the body, but not one I would call upon too many times in my life. This new approach for me is about fitness, flexibility and lifestyle, rather than BMI and target weights. When I started this time around I was approx 245-250lbs, feeling the strain a little, and really wanted to shed some weight while building on my weaknesses. A few weeks into the dieting I heard about and took up the P90X challenge, and my god I'm glad I did.
Week 1 was without a doubt a very sharp learning curve, and by Week 2 I was starting to understand the commitment that P90X would require. By the end of that week I was sure this was what I wanted to do, and now here in Week 3 I really cant get enough of it. Finding myself almost in a state of exercise deprivation, and with the urge to do more with my day.
I love that feeling of 'I just worked out'. The tired muscles, the slight ache, and energised feeling that you get when you call on your body for more energy. The following morning, that tightness, and the reminder that you trained as hard as you could the day before. Without a shadow of a doubt my 2 favourites of the Weeks 1-3 routine are Arms, and Plyometrics. The reasons are quite simple, they feel the best and have the highest impact on my body. However the most surprising one for me, and I have to say pretty pleasing too has to be Yoga.
Yoga is something I have wanted to do for years, but as part of a routine, not as a stand alone exercise, and thanks to P90X, there it is, right in the middle of my workout week. Balance, posture and core strength are all hit, and far harder than I ever realised yoga could. The most pleasing part for me has to be flexibility though. Never have I challenged myself like this, but it is something I have always craved. Being able to bend in directions I never knew I could. Its a strange feeling, that after just a couple of weeks I am already enjoying the freedom of movement I have found, and the stiffness that always seemed to possess me has gone. That's not to say there are not still some aches and pains around my body.... My god there are !
So all together, a lower calorie, low fat and carb intake, and I have to say a somewhat limited and sparse diet, put with a decent increase in general cardio exercise with the dogs (6-10 miles daily), and the introduction of P90X 6 days a week, that's one heck of a sudden change of lifestyle. A change that is both positive, and quite simply life changing to me. When I started out with my tag of #Fit4Forty it was always serious for me. However I didn't realise how tightly it would grip me, and how much drive i would find within myself to come this far, let alone to still feel SO motivated at this point.
Seeing ab muscles starting to appear, realising that definition is back in my arms, and feeling the tightness in my bum and legs like I have never done before are not things I was expecting. However all of them drive me on further, and challenge me to find out just how far I can go with this all. Wondering how much further I can go, how much definition I can get out of my body is a real driving force with me now. never have I been particularly vain about my body, but today I can quite honestly say vanity is taking me over, just a little bit.
So here I am right now, Day 2 in Week 3 of a pretty gruelling yet somehow rewarding program, and all I can say right now is, if you don't have a proper routine, you NEED P90X in your life.
I cant wait to post up some progress pictures, and more info on how I am doing.
What I can say for now is, 2 trouser sizes dropped almost now, and approx 30lbs. I am reaching my first proper weight goal of 220lbs, and from there I will consider if I want to lose much more weight in itself, or if the physical gains of P90X will start to cancel out the fat loss with increased muscle bulk and tone. Time will tell. For now, at just 1lb away from the goal, my intention is to just consider 220 my ceiling, and aim to stay below it. If more weight is lost, so be it, but if I start to gain again I will just need to be sure its for the right reasons. 220lbs is my new mooring post, and I shall try and stick around that the best I can.
Roll on the next 10+ weeks, and keep reading, one day I might write something interesting.
For more info and updates, I can be found on Twitter @therealslimsnaz
The dieting has been going on for a few weeks longer now, and the change in me is something quite crazy. Weight loss is happening, and at a nice steady rate now. While the initial loss was quite rapid, now through choosing carefully, and maintaining a fair calorific intake, I have managed to slow the loss to a crawl. A pound here and there, rather than a whole bunch of weight a week. Not to say that rapid loss isn't a good thing, when I did Lighter Life I was thankful to get all the excess weight off me in one quick hit. But this time around is different. Both my goals, and my methods are very different.
Ketosis is an amazing and quite natural occurrence in the body, but not one I would call upon too many times in my life. This new approach for me is about fitness, flexibility and lifestyle, rather than BMI and target weights. When I started this time around I was approx 245-250lbs, feeling the strain a little, and really wanted to shed some weight while building on my weaknesses. A few weeks into the dieting I heard about and took up the P90X challenge, and my god I'm glad I did.
Week 1 was without a doubt a very sharp learning curve, and by Week 2 I was starting to understand the commitment that P90X would require. By the end of that week I was sure this was what I wanted to do, and now here in Week 3 I really cant get enough of it. Finding myself almost in a state of exercise deprivation, and with the urge to do more with my day.
I love that feeling of 'I just worked out'. The tired muscles, the slight ache, and energised feeling that you get when you call on your body for more energy. The following morning, that tightness, and the reminder that you trained as hard as you could the day before. Without a shadow of a doubt my 2 favourites of the Weeks 1-3 routine are Arms, and Plyometrics. The reasons are quite simple, they feel the best and have the highest impact on my body. However the most surprising one for me, and I have to say pretty pleasing too has to be Yoga.
Yoga is something I have wanted to do for years, but as part of a routine, not as a stand alone exercise, and thanks to P90X, there it is, right in the middle of my workout week. Balance, posture and core strength are all hit, and far harder than I ever realised yoga could. The most pleasing part for me has to be flexibility though. Never have I challenged myself like this, but it is something I have always craved. Being able to bend in directions I never knew I could. Its a strange feeling, that after just a couple of weeks I am already enjoying the freedom of movement I have found, and the stiffness that always seemed to possess me has gone. That's not to say there are not still some aches and pains around my body.... My god there are !
So all together, a lower calorie, low fat and carb intake, and I have to say a somewhat limited and sparse diet, put with a decent increase in general cardio exercise with the dogs (6-10 miles daily), and the introduction of P90X 6 days a week, that's one heck of a sudden change of lifestyle. A change that is both positive, and quite simply life changing to me. When I started out with my tag of #Fit4Forty it was always serious for me. However I didn't realise how tightly it would grip me, and how much drive i would find within myself to come this far, let alone to still feel SO motivated at this point.
Seeing ab muscles starting to appear, realising that definition is back in my arms, and feeling the tightness in my bum and legs like I have never done before are not things I was expecting. However all of them drive me on further, and challenge me to find out just how far I can go with this all. Wondering how much further I can go, how much definition I can get out of my body is a real driving force with me now. never have I been particularly vain about my body, but today I can quite honestly say vanity is taking me over, just a little bit.
So here I am right now, Day 2 in Week 3 of a pretty gruelling yet somehow rewarding program, and all I can say right now is, if you don't have a proper routine, you NEED P90X in your life.
I cant wait to post up some progress pictures, and more info on how I am doing.
What I can say for now is, 2 trouser sizes dropped almost now, and approx 30lbs. I am reaching my first proper weight goal of 220lbs, and from there I will consider if I want to lose much more weight in itself, or if the physical gains of P90X will start to cancel out the fat loss with increased muscle bulk and tone. Time will tell. For now, at just 1lb away from the goal, my intention is to just consider 220 my ceiling, and aim to stay below it. If more weight is lost, so be it, but if I start to gain again I will just need to be sure its for the right reasons. 220lbs is my new mooring post, and I shall try and stick around that the best I can.
Roll on the next 10+ weeks, and keep reading, one day I might write something interesting.
For more info and updates, I can be found on Twitter @therealslimsnaz
Thursday, March 1, 2012
P90X Week 2, WOW !!
The topic on here has all been a little single track recently, so I thought I would switch it up a bit and talk about myself for once. Makes a change, right?
So as some will know I have been following the P90X training program recently, and am now on my second week of it. Week 2 is a repeat of Week 1, and that's a good thing. Seeing what changes have happened already is really quite strange. Knowing I can complete all routines (60) mins now, without hitting pause, or running to the toilet with that feeling of nausea. That alone feels great, but its what comes with it that really makes a difference.
In 10 days I already feel like a different person. Full of energy, flexible, and motivated to keep feeling this way. The most surprising thing (although logical I guess) is the change in sleep pattern. No more late nights, I am ready to flake out by 11pm. Lay in's are a thing of the past too, with me waking by 7.15am and being ready to get up and go straight away. I don't of course. Instead I make the most of some spare time laying about, and relax, waking slowly.
By 8am I am up and out with the dogs for at least an hour. Before getting going I force down a large rice cake or a little cereal / porridge to get some carbs inside me. I have changed the route I walk with each of them a little, just to add to the challenge, and now finish with a nice hill to really get the heart going. By the end of 70 mins and 4+ miles I am properly warmed up, and sweating buckets. So its off home, get changed and get ready to 'Bring It'.
Early days of P90X is a pretty intense 6 day a week routine, ranging from cardio and plyometrics, to yoga and hitting the muscles hard with circuit weight training. By the end of each routine my body is more than aware that it has been worked out. My god it feels good though!
Each morning when I wake up I look forwards to hitting certain parts of my body hard with an hour of training. Every evening I will go through the guide to see what I am going to be doing the next day. Never dread, just excitement. During the day I love to feel how differently I am carrying myself, and realise the positive impact I am having on myself. Not over doing it at the gym like I have done in the past, not hurting myself pulling tendons and causing long term damage to my body. The balance seems spot on right now, and I am loving it so very much. Thank you P90X.
Missing a day of training on Monday was a nightmare, I actually felt full of excess energy while I was driving to and from Wales, like I needed a good run or something to calm the energy levels down a bit.
Isn't the human body amazing, adapting so quickly to our changes, and running itself in a totally different way depending on the activities we take part in every day. I guess I have to be honest though and also mention that while my energy levels are on the up, and I'm feeling so alive, I'm also a little short tempered too. I'm guessing this is my body chemistry changing its game a bit. Its not like I am a raging bull or anything, but I am sure that I have a little less patience at some points in the day.
So onwards and upwards. The weight loss is steady, the toning is happening, and the motivation gets stronger daily. The drive for #fit4forty is alive within, and I feel positive that in almost a years time I will be a very different person. Even when the full P90X program is finished and my 90 days are up, I know I want to carry on working out like this. My diet can adapt, and my routine can maybe relax a little, but I want something like P90X in my day to day life for a long time yet.
P90X.... Week 2, Day 4.............. BRING IT !
So as some will know I have been following the P90X training program recently, and am now on my second week of it. Week 2 is a repeat of Week 1, and that's a good thing. Seeing what changes have happened already is really quite strange. Knowing I can complete all routines (60) mins now, without hitting pause, or running to the toilet with that feeling of nausea. That alone feels great, but its what comes with it that really makes a difference.
In 10 days I already feel like a different person. Full of energy, flexible, and motivated to keep feeling this way. The most surprising thing (although logical I guess) is the change in sleep pattern. No more late nights, I am ready to flake out by 11pm. Lay in's are a thing of the past too, with me waking by 7.15am and being ready to get up and go straight away. I don't of course. Instead I make the most of some spare time laying about, and relax, waking slowly.
By 8am I am up and out with the dogs for at least an hour. Before getting going I force down a large rice cake or a little cereal / porridge to get some carbs inside me. I have changed the route I walk with each of them a little, just to add to the challenge, and now finish with a nice hill to really get the heart going. By the end of 70 mins and 4+ miles I am properly warmed up, and sweating buckets. So its off home, get changed and get ready to 'Bring It'.
Early days of P90X is a pretty intense 6 day a week routine, ranging from cardio and plyometrics, to yoga and hitting the muscles hard with circuit weight training. By the end of each routine my body is more than aware that it has been worked out. My god it feels good though!
Each morning when I wake up I look forwards to hitting certain parts of my body hard with an hour of training. Every evening I will go through the guide to see what I am going to be doing the next day. Never dread, just excitement. During the day I love to feel how differently I am carrying myself, and realise the positive impact I am having on myself. Not over doing it at the gym like I have done in the past, not hurting myself pulling tendons and causing long term damage to my body. The balance seems spot on right now, and I am loving it so very much. Thank you P90X.
Missing a day of training on Monday was a nightmare, I actually felt full of excess energy while I was driving to and from Wales, like I needed a good run or something to calm the energy levels down a bit.
Isn't the human body amazing, adapting so quickly to our changes, and running itself in a totally different way depending on the activities we take part in every day. I guess I have to be honest though and also mention that while my energy levels are on the up, and I'm feeling so alive, I'm also a little short tempered too. I'm guessing this is my body chemistry changing its game a bit. Its not like I am a raging bull or anything, but I am sure that I have a little less patience at some points in the day.
So onwards and upwards. The weight loss is steady, the toning is happening, and the motivation gets stronger daily. The drive for #fit4forty is alive within, and I feel positive that in almost a years time I will be a very different person. Even when the full P90X program is finished and my 90 days are up, I know I want to carry on working out like this. My diet can adapt, and my routine can maybe relax a little, but I want something like P90X in my day to day life for a long time yet.
P90X.... Week 2, Day 4.............. BRING IT !
Monday, February 20, 2012
And so it begins... the P90X lifestyle.
On Saturday I went to Southend with my good friend Noel, it was only a flying visit, but on the way conversation got going. Telling him my new motto of #Fit4Forty, and how I planned on sticking to my routine. Weight loss is still going well, and the next thing to do is increase my fitness levels. On liking the idea, but having a little less time than me before hitting 40, Noel mentioned two routines he has been looking into recently, Insanity and P90X. Going into a little detail on both I was immediately interested in following one, as it sounded perfect for my current goals.
So over the weekend I did some more research, and decided that out of the two, P90X was the one for me. Insanity being more the cardio trainer, I want to deal with and attack aggressively the whole physical conditioning thing. In general my cardio is still pretty good. I'm active every day with the walks to and from work, as well as the walks with the dogs twice a day, so I'm happy with that. So P90X was chosen and obtained.
To follow P90X a couple of things are required, in the form of equipment. Free-weights and door bars, or resistance straps. I have a long history with training, and over the years I have dipped and peaked in levels of fitness and strength. However throughout those years one thing has remained, and been an issue for me. I can train heavy, and I mean heavy. For someone of my build and not using any juice etc, I have made some cracking achievements in the free-weight circles. However this has all come at quite a cost, and I have had 3 arm/hand surgeries to date, all to repair damage to tendons etc. All specialists agree that heavy training in earlier years are the most likely cause.
So resistance straps are the chosen weapon of choice for me. Being able to vary the resistance used is invaluable to a broken body like me. So they are on order now. Til then I am making do with what I have at home, and trust me, its working.
I am under no illusions that I am in any way some Adonis who can bench my own body weight, nor plan to be a lean mean fighting machine. I am instead realistic, and want some strength to return to my lazy body, and trim down a little, to return to a fair level of size and definition. So today is the day. Today is the day it all started. From today onwards I will probably make a few very short entries on here, saying how the day has gone and how I am feeling, so for anyone wanting to follow and mock, these will be for you lol.
In the meantime Twitter will be my update source, so if you want some updates on my P90X routine, and how I am coping / progressing feel free to follow @therealslimsnaz or search for my hashtag #fit4forty
So the update for today.....
OMG! I started my day the usual way with walking the dogs for an hour or so, covering 4.5 miles which is the norm for us. Then got home and got straight into P90X while my body was still warm, and heart still pumping. Following back and chest for my first outing with the routine. The warm-up got a lovely burn started, and the following routine really attacked the areas of my body it promised to. I'm not going to pretend that I flew through it all, and didn't struggle. I managed the first cycle of the routine (routine repeats for 2 cycles). At that point I decided to stay true to myself and not push too hard. As my body started to rest, the nausea arrived lol, that signal from the body that it really has had enough for the time being.
For tomorrow I need to get my nutrition sorted out, and make sure i am giving my body what it needs to repair and build. But the after work out feeling is as ever amazing. I forgot how great you could feel after pushing yourself.
In the coming weeks I plan to be out on my Hardrock Pro (MTB) more, and to start challenging myself in more and more ways. Its great to feel so alive!
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