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somethings are just inevitable …
Lying in the bath I pondered what I was going to write here – whether to even bother updating after the last blog post. But this is my blog on my wins and losses – and maybe it will help someone out there…
For the last 8 weeks I have been practising my exercise and diet routine really well. Even when travelling. But in the last week it went to hell. I ate takeout almost every day, have done NO exercise for 7 days. We were losing weight every week. We were loving exercising and making it easily for 4 days and occasionally 5 days a week. And then BANG. Actually there was no bang, nothing catastrophic. No big news. No flu or colds.
So lying in the bath I wondered “What the hell happened?”
Our big race is in 1 weeks time. We were on track to run it. So the short term goal post hadn’t shifted. Every Saturday we have our review. Thats still happening – but not as in depth as it was in the first 5. We were doing a fitness test and weighing in and measuring … the last 3 have just been weigh ins. Our Sprint Planning, which happens on Sundays, still happened but had become more of a “same as last week” than a conscientious planning session. So things like training & being away from home were not thought through enough and caused minor issues.
But in my bath time root cause thinking, it boiled down to one thing. We stopped retrospecting. We had 2 retrospectives and then never again. Not enough time. No immediate added benefit. Seemed like overkill. I know this stuff. blah blah blah.
And that is why we ground to a halt.
Retrospective are like vitamins. You don’t see a need right now, but they prevent flu from knocking you out. If we had been retrospecting we would have noticed the signs sooner. We would have mixed up our routine. Made more time to do activities with friends. Possibly rested more. We would have noticed how not planning properly was derailing us. Instead we noticed the small changes but didnt notice them piling up like dead weight and slowly dragging us to the bottom of the lake. We stopped inspecting and adapting. We didn’t notice the things we were doing well so that we could keep doing them. We didn’t take on small actions to improve over time.
I realised 2 important things tonight.
Now I need to get my butt back into gear!
(oh – and the value of having a scrum master not in the team, to keep you honest and doing the above! )
4 Hour Body Diet
There are a handful of rules – which are super duper easy. And really seem impossible at first. But google some recipes and you can totally make this work for you
This diet involves a lot of cooking and preparation. So be ready for that. However many of the meals can be made in advance (to a point) and frozen.
Saturday cheat days are awesome … I look forward to them ALOT.
More details on basics of diet here:
Foods allowed/not allowed: http://4hourpeople.com/question/369/slow-carb-foods-allowed-not-allowedHere are some of the recipes that I’ve tried:
Week 3 I upped this a bit – still 3 times a week:
Week 4 I upped this a bit – still 3 times a week:
Insights and Results so far…
Week 5 – the downfall
I committed to doing this “diet” for 4 weeks. And I did. I saw results. I enjoyed the meals.
But this week – week 5 – I am taking off. I am eating what ever I want, and suprisingly that is not as much “cheating” as I thought it would be.
Week 6 – back on diet & exercise plan from week 4.
The last week of eating anything and lots of take aways was fun but definitely overrated. It was awesome to get back onto the diet. I am a little less strict now, so birthdays etc I share a slice of cake, but otherwise I am 100% back on the diet.
I will do another update with some measurements in about a month
Note: makes enough for 6 servings
A little bit of feedback 🙂
The lunch time “bigger” meal is working out brilliantly for me. I’m a little sad that I only started trying this out so late in my life! I don’t feel sluggish in the afternoon at all – quite the opposite in fact, where I used to have a sugar dip around 3pm and find some chocolates or crisps – I’m now awake, alert and full :). I have a snack at night – which is great as its generally quick and easy to prepare – so no temptation to order take-aways. Also my shopping is way easier and MUCH cheaper as I don’t have to worry about big meals! Ok the saved money goes into paying for lunch but its definitely worth it. I am keeping a food diary on google docs and making notes about how i feel at certain times. It is helping in highlighting “problem” times – like how when I skip a fruit ‘meal’ I usually end up having a chocolate an hour later…
I haven’t really had any alcohol for just over a month now (I know there was a Savannah in there somewhere). I thought it would be more difficult not drinking with friends – but it isn’t. I don’t feel like having a drink at all – a bit odd really, but not complaining. I like not wanting to have a drink in my hand, and not needing to have a drink to enjoy a social situation. I also find I’m drinking much more water – but I think this is more due to the fact that my new workplace has water coolers dotted around 🙂
I haven’t lost any weight (yet!) but as I cancelled 2 personal training sessions this week that is not surprising. I’m letting my leg rest so that the ITB thingy can get better. I don’t want anything to affect my running 🙂 I am going to the first running session this afternoon though, but then will ice and rest the leg again all weekend.
I love food. I love the taste, the smell, the cheery happy feeling I get before, during and after. And I’m not all that fussy – I like almost everything (ok – not tripe, and I’m not a huge sushi fan). Since I hit the 30 mark food has become a big problem … the weight is just piling on. Hence the exercise and motivation to become fit and healthy. I don’t want to become a salad rabbit person – I want to eat what I want (and hence need to exercise ALOT). And here is the problem … I figured going from no exercise to twice a week was a lot (that was 2 years ago) – it might have been a lot but it wasn’t enough. So then I moved to exercise 3 times a week … its enough to maintain my current weight but not too lose any. From next week it will be 6 exercise sessions a week!! I don’t care what you say – that is A LOT – and it had better translate to weight being lost 🙂
I’ve also decided to swop around my main meal time and see how this affects my energy levels during the day. I will try this out until next Friday at least 🙂 My new office has a canteen, so at lunch time I will have my previously known as supper meal, and before and after I will have small snacks. I struggled with this today – it feels weird having a big meal at lunch time.
So the plan is:
I’m sure this isn’t 100% perfect and will need some adjusting depending on how tough the exercise sessions are. And of course weekends will be very different, though usually the bigger meal is a late lunch then (mmm never thought of that before).
This is my blog for me to learn from what I do and be able to retrospect back on how I did things – so I’ve made a new sub-category of fitness called diet for this type of post 🙂