Tag Archives: gym

New Injuries

5 Aug

Over the weekend, I picked up new injuries because I have been golfing more than ever. It used to be just a game on either Saturday or Sunday only but now, it’s both days. Also the last two weeks, it was three games in a week. So it’s just a matter of time before something like this happened.

Thankfully the left wrist tendonitis did not flare up during those outings and is under control; it’s two ‘new’ injuries that cropped up and are causing a lot of discomfort instead.

Injury #1: plantar fasciitis at the left foot. This problem started out very mild towards the end our stay in the US. And it has ‘grown’ since because I have been walking a lot with golf added to my usual routine. There’s no let up for it to rest and recover totally.

Injury #2: golfer’s elbow on the right arm that previously had tennis elbow but recovered when I stopped golf for some time last year. Now the pain, quite recent and acute has struck the inside area of the elbow instead of outside. The pain was already there when I hit the gym three weeks ago but I brushed it aside. Now I know…Hmm.

It looks like too much golf has taken its toll on me and the body has not been able to cope. Maybe the second injury is easier to solve than the first one because I can stop or reduce playing to rest but to stop walking? I certainly can’t don’t walk, it will be hard, very hard. I have to learn how to manage. Sigh…

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Something’s Not Right

26 Jul

My Endometriosis pain has returned unexpectedly.

On Monday I was hit with the most excruciating pain (like the good old days) that I had to cancel my gym session. I couldn’t even sit straight, let alone walk properly, what more workout at the gym? Something’s not right.

The week before, there was pain building up but I did not think much of it. However I did wonder whether it was my food intake that’s causing my misery? After all, I did drink more beer than I should that week and had indulged in more chocolate than necessary.

This week, the severe pain struck me to the core literally and I had to resort to pain killers to manage. If the pain persists, a visit to my O&G is inevitable to have the problem checked.

New Objective

16 Jul

I thought I needed to set a new objective all over again as far as the 16/8 diet is concerned. Although I gained only a pound from the recent US trip, the weight fluctuated the last two weeks and hoovering mostly on the up side. It felt like a set back–my Uniqlo jeans was a tad too snug–gaining weight back home and not from the vacation. Ugh.

There could be several reasons for this, number one being my leftover jet lag and number two, my eating habits.

The first week when I was back, I was eating breakfast when normally I don’t. By the second week, this need was overcomed but I found myself eating more and bigger portions for the two meals that I ate. Hmm…

Then last night, I went to the gym despite a cough developing. But it was a good workout as I sweated the excess water retention. And this morning as I stood on the digital bathroom scale, the weight has gone back to normal. Yay.

Having said that, I still have to be disciplined and have an objective. With my eating schedule back to normal, the new objective should be about fitting into another outfit rather than that Zara dress that I wore for M1’s Commencement.

Pushing Myself

7 Jun

Last week, I pushed myself on my activities. After playing golf in the morning, I was back in the office in the afternoon. Then in the evening we went to the gym. I told my trainer to go easy on me because I had done more than 11 thousand steps already, more than the quota for the day.

So she put me on the lighter weights instead of the ten-pounder that I have been using the last few sessions. And certain routines, I jumped, lunged and turned less than hubby. I managed and survived the workout session.

And towards the end of last week, my weight dropped even further! Now that’s motivation to push myself. I was down to a mere 0.3lbs away from my new revised target. Woo hoo…

This week, it was the same for Monday – golf then office. However, gym was cancelled because it’s two days before Hari Raya. And it’s only sensible to give my trainer a break from fighting with traffic (like last week) to make her way over to us. It can be very aggravating to be on the road with so many cars for their last minute errands and what nots. Not a good feeling to have before the festivity and holiday.

With Wednesday and Thursday being public holidays again, focusing on the 16/8 diet was a challenge because our routine and menu had to be adjusted.

In fact on Tuesday, I literally pigged out when I met up with my girlfriends dining on a sumptuous porky spread. That evening we talked, laughed and ate passed my eating window. Forget the 16/8 as it was a great night catching up. And after an eventful week, the weigh-in this morning, to my surprise was 0.8lbs beyond the new target! Double woo hoo…

Now I know why I push myself and not sit on my laurels. It sure feels good! Maybe at this point, I will go for another 0.2lbs just to round up the number. From then on, it should be about maintaining the weight as is because my target, twice, has been achieved. There’s no need to set a third new target weight.

To recap, I started this 16/8 diet on 25th Feb and had a horrendous weight spike at the end of that week. But perseverance and discipline paid off over the months. Today, officially on record, I have lost a total of 10.8lbs. So proud of myself.

Target Achieved

10 May

Pleased to update that I have achieved my target goal weight! In fact, I reached the target twice before this morning’s weigh in – once being last Saturday, surpassing the mark by 1.3lbs before going back up a little. Then yesterday, down again. This morning, when I stood on the bathroom scale, the numbers showed 0.1lbs past the mark. Yay!

Now remember this is all on Newbie, the new digital bathroom scale. Trusty is still there but showing the exact same reading even though my weight can fluctuate up or down. Sigh…

I am so proud of myself being disciplined on this challenge. How did I do it?

It’s basically sticking to the 16/8 diet. During the 8-hours window when I have to eat, I stuck to a meal plan for my weekdays. Tea for breakfast, high fiber/low protein lunches, dried fruits and nuts to munch if I have to work my jaw muscles after lunch, lots of liquid (tea mostly) and light protein/high fiber with low carbs for dinners.

It may sound restrictive or even boring but I must admit, I do eat a chocolate or two sometimes within the 8-hours. But when the 16-hours window kicked in, no solids at all, only water.

During weekends, it’s a different story with flexibility and no restrictions on intake. I even drink whiskey and an occasional beer or two after the weekly golf game. But I find myself eating small portions because I have gotten used to the 16/8 cycle. Even if I indulged, it wasn’t excessive. By Monday, the meal plan routine resumed.

All in all, it took me 11 weeks to achieve my target goal weight. And if I take my peaked weight recorded on March 1st and compare that to today’s weight, I have lost a total of 8.1lbs. I am happy with the results.

So now that I have achieved my target goal weight, I am setting a new mark which is to lose another 2.0lbs which should suffice instead of my earlier intention to lose 15lbs in total because at this point, any further loses, I would have to change my entire wardrobe!

Beer’s the Culprit, Part 2

19 Apr

Last week I was semi-convinced drinking beer was the culprit of my weight gain. This week, the suspicion has been reaffirmed.

This whole week, there was a lack of discipline because of timing and temptation. After the weekend escapade, we got home late because of rain and traffic, so there wasn’t time to do grocery. And when there’s no grocery done, there’s no salad lunches but regular hawker fare, noodles. Furthermore on Monday night, we had gym and no window for grocery-shopping still.

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The brewery visit, at the first stop for pictures

On Tuesday night, we had an invitation to visit Carlsberg Brewery Malaysia – an opportunity not to be missed, we went for it. Forget the 16/8 diet and the self-imposed restriction to avoid beer. It’s Carlsberg and Kronenbourg, how can I refuse?

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Visitors had to wear an orange vest for easy identification

It was interesting to see the beer-making process. Besides Carlsberg and Kronenbourg 1664, there are other labels too. My first encounter with Kronenbourg 1664 was back in 2013 when we went to Paris. What a lovely beer! It took sometime before this label came to Malaysia and now it’s brewed locally.

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My first encounter with Kronenbourg in Paris, 2013

That night, after the tour of the brewery, there was free flow drinks. And we thoroughly enjoyed ourselves, hubby on Connor’s, Carlsberg and Brooklyn Lager, me on Somersby Sparkling Rose, Sparkling White and Kronenbourg 1664.

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Looks a lot but it’s not

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Feature beer wall at the brewery’s watering hole

So I am not surprised the weigh-in this morning showed an increase of 1.2lbs, the beer being the culprit again. Oh well. I am unperturbed, I figured I gotta live a little and enjoy the beer. Next week when I am back on the 16/8 and be more disciplined, the minor setback will be fixed.

Not Being Disciplined

5 Apr

This week I was not being very disciplined as far as the 16/8 diet is concerned. I didn’t keep to the 16/8 window, rather it was more like 15/9. And I snacked throughout the week on things that I don’t normally eat. Bad…

Subconsciously, I wanted to see if what I ate had any bearings on the outcome, whether it would affect the weight within a few days. I hope not to repeat this again though.

So what exactly did I indulged in? Sweet preserved Chinese plums. Sugar right there! And cookies and candies. More sugar! I even ate chocolate and suffered the consequences, remember my Endometriosis?

Prior to the start of the week, on Sunday night, I drank three glasses of Kronenbourg beer to replenish my soul after that morning’s energy-sapping golf game and this immediately spiked up the weight. And although we had gym on Monday, I didn’t push myself enough to at least burn off the beer calories.

Thankfully all the week’s snacking did not add on anymore weight and only a teeny weeny reduction when I stood on the bathroom scale this morning for the weekly weigh-in. So the increment at the start of the week was due to Sunday’s beer. I think by not keeping to the 16/8 regime played a role in this result. This is not the way to go if I want to reach my target weight goal; I’d better be more disciplined.

But April being the family birthday month – Mom’s, the twins’ and mine, it’s impossible to stay disciplined when there are birthday dinners lined up to celebrate. In fact, I have a big birthday dinner celebration tonight with my golf friends and with the family come Sunday night. Hmm… I’d have to manage and stay more focused.

On Track, Part 2

15 Mar

I thought I was going with one ten-pounder at gym on Monday but instead my trainer pushed me to use both the ten pound weights for most of the routines. Dang. That night I thought I would suffer and would continue to suffer for the next two days like always. Amazingly, this did not happen.

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The upper body did not ache to high heaven at all. I held up okay but it did take some effort to walk up six flights of stairs the next day at work when the elevator was not working. I could feel the acidic burn on the thighs and butt. Double dang.

But it’s all for a good cause. After all, no pain no gain, right? There’s a good feeling because it was an achievement, being able to handle both the manly weights.

Only certain routines I went back to my four pound weights and they felt so puny and light. Peanuts… hahaha.

Oh… and my weight? As of today, it’s 0.4lbs up from last Friday’s weigh-in and I suspect this slight increment is due to the three orange cookies I ate after dinner during the window to eat. They were calling out to me and I couldn’t resist. It’s okay, a little indulgence won’t derail me, I am still on track.

On Track

11 Mar

It’s been two weeks on count if I consider 25th February as the official start date of my challenge to shed some pounds. There were temptations and distractions along the way but I stayed focus.

But in order to achieve my goal, I adopted the 16/8 Intermittent Fasting, an interesting and easy diet to follow. I don’t have to eat certain food or avoid my favorites to achieve what I want to achieve.

It basically involves an 8-hours window to eat and fast the remaining 16-hours. The hours one sleep are considered as part of the 16-hours. Not that tough to follow, isn’t it? And there are tons of explanation on this out there on the internet.

So the whole of last week, I brought salad lunches to work and kept to the 16/8 formula and I could see the difference visually – on the tummy and waistline.

For comparison – on Week One, with all those dinner occasions in a row, my weight fluctuated but did not increase because I was mindful. By the end of Week Two, despite a missed gym session, I lost 2.6lbs because of the 16/8. It was very encouraging.

Over the weekend however, I did not follow the 16/8 as I don’t want to be such a stickler with a regimented routine.

During the two days – I had lunch with the family (on Saturday) and a game of golf (on Sunday) followed by the usual after game meal plus some whiskey. This resulted in a slight increase in weight by Monday morning. But I’m not worried because if I stay disciplined, I am on track to achieve my goal.

Tonight at gym, I will continue my weight routine with the ten pounder.

A Hiccup on the Challenge

8 Mar

It’s unfortunate that my challenge mission was interrupted on Monday. A minor hiccup because work was on a tight deadline. And as much as I wanted to do gym to rid myself more of the guilt than anything else, we couldn’t finish the artwork and get home on time. Oh well…

But I don’t feel so bad because this whole week, I made super healthy lunches for the both of us. Lots of greens, bell pepper, baby tomatoes and chick peas (and tuna was added for two days subsequently). The salad lunch was oil-free, fibre-loaded and enough to fuel us until dinner time.

It may be only a few days but I do feel better and not so heavy. I am sure if I keep at this for another week or so, coupled with gym and golf, I will shed (the pounds) effortlessly. A positive sign and on track on my challenge to lose the extra weight piled on me by the bathroom scale.