My personal trainer experience #3

In 2010, because my goal was all about fat loss rather than fitness, Andy wanted me to commit to healthy eating.


My introduction to the Paleo Diet
Andy is an advocate of the Paleo diet and lifestyle - there are plenty of sites that discuss the diet, but at its basis - eat what our ancestors ate: meat, veg, fruit, nuts. What's missing?  Dairy, pulses, legumes, grains, sugar.

My weight-loss plan
Andy wanted me to go "strict paleo" for the first four weeks to kickstart healthy eating, and go to personal training three times a week (45 minute sessions).

He also repeatedly said that a food diary is the single best tool I could use for weight loss.

The outcome
FAIL.  I had so many excuses for not writing my food diary, and for not bothering to change my eating habits.

As for paleo? While I didn't tell this to Andy, there was no way was I giving up breakfast cereal, hot buttered toast, cheese and sugary treats when I was doing so much exercise! 

Surprise surprise, I only lost 5 kilos over several months.  I thought the exercise would be enough. I was wrong.

So is having a personal trainer worth it?
Only if you are committed to healthy eating as well.  And only if you have specific goals.

The AU$2000ish dollars I spent on personal training in 2010 did not show $2000-worth of results.

Was the experience a waste?  No.  For two reasons.  I DID get a lot stronger. From not being able to do a push up, to doing 80 in a session! So, while I only lost five kilos over those few months, I did increase my fitness.

AND, fast-forward to 2011. I am using a personal trainer again.

The paleo problem # 2 saying no to breakfast staples

I have eaten eggs for breakfast since starting out on this journey.  9 mornings.  And can I just say... I AM SICK OF EGGS!

If grains are out, what else is there to eat at breakfast?

Saying no to standard breakfast products will be a challenge for eight weeks.Why? What else is quicker or more convenient than pouring from the cereal packet, or popping the toast?  Oh, and can I just repeat that I am REALLY sick of eggs? 

Bread in Australia
While some mass produced breads are getting better in the supermarket ailses, most are just bleh. So, giving up grains should be simple, yes?

Not when Leavain and other artisan bakers come onto the scene.

Leavain... their bread is just SO good. From wholesome to wicked, their yeasty products are superb. My husband only buys bread from Leavain or from bakers at the Saturday Village Markets in Kelvin Grove- where a baker bring along their massive portable oven and bake the breads right there.

Where bread is whole grained, sour doughed, and fresh, where wheat is an option rather than a standard flour, then yes, saying no to grains is a whole lot harder.

Giving up bread will require some serious researching for breakfast alternatives.

My husband will continue to bring that Leavain goodness into the home, but I still have hope of not touching bread for eight weeks. My secret? Without butter, what is the point of eating bread?

The paleo problem #1: saying no to dairy

Am I convinced of the paleo diet?  Not entirely.  Although I have only been on it for a week, so perhaps I should reserve judgement.

No to dairy?
How can anyone say no to cheese, and butter, and cream, and yoghurt, and ... well, lots of good stuff?

I am a dairy farmer's daughter, so giving up dairy is a difficult one for me.  I love nothing better than to have a wonderful soft goats cheese spread across some freshly baked leavain bread drizzled with a little olive oil and a scattering of herbs... or, as my confession suggested - I love nothing better than a dash of cream in my hot chocolate.

But, I am committed. For the eight week goal, dairy food is no longer part of my life.

Week 1 success

Week one of the eight week challenge is over. And I am pretty pleased.

1. I have completed three personal training sessions, which included a personal best for 500m rowing (2.01 minutes). 
2. I walked the dog 12 times (missed two sessions).
3. I completed one session of hill sprints.
4. I have been sugar free for 7 days
5. I completed my food diary each day.
6. I have eaten strictly paleo, with the exception of the hot chocolate debacle. 

And the results of this spartan discipline (sans the hot cocoa)?


1.6 kilos down!!!

• Tuesday 17 January I was 91.7 kilos (home scales)
• Tuesday 25 January I am 90.1 kilos (home scales

Now I am off to training where I should be weighed in too.

The scales at home and at training don't match up, but not too badly from what I can tell.  The first weigh in showed the home scales at 91.7; the PT scales at 91.9.

Scheduling dog walking and hill sprints into my week

After my chat with Will-the-personal-trainer, I have to add in dog walking AND hill sprints to help me get over the line and achieve 12 kilos in 8 weeks.

Dog walking.

Now dog walking WAS fine.  In the first months I had Dusty, I was walking her up to 2 hours a day, striding around the neighbourhood.  In the last month, I have barely made it to 20 minutes each walking session, and make that an amble rather than a walk. 

So, I have to get my act together and walk at least 30 minutes each session - for Dusty's sake as well as mine.

• 2 x 20-30 minute walking sessions each day

Hill sprints.

The hill sprints? Groan.  I will have to enlist the help of my husband on this one.  He much prefers hill sprints to a jog.  Crazy man.

So, I got his grudging agreement yesterday that he would commit to one session of hill sprints with me a week - and maybe two sessions. I am not going to enjoy that, but together we should at least get them done.

I am having trouble scheduling in a time with my husband for this.  He is in flux with his own training schedule at the moment, so this may have to be ad hoc in the first few weeks.

I will update when a schedule is confirmed for the hill sprints.

Going paleo for 8 weeks

The Diet.
Andy-the-personal-trainer is a Paleo Diet enthusiast.  You can find more on the diet here.

He wants me to commit to four weeks of strict paleo at least.  Considering I am trying to lose an average of 1.5 kilos a week, I believe I'll have to be strict paleo for the full eight weeks.

What does this "paleo diet" mean for me?

It means simply eating meals made up from meat, eggs, vegetables, fruit (limited), nuts, and oils.

What is missing? Well, I am to eliminate dairy, sugar, grains, legumes, pulses and alcohol from my diet.  Ouch.

Is paleo forever, for me?
For some people, eating paleo is their lifestyle - or so it seems from blogs and websites I've read.  I am not so convinced.  How can a chick pea be evil?

However, for eight weeks I am going to be super strict on the types of food I am going to eat.  But afterwards?

Learning what moderation means, and what I can and cannot eat (and drink) to maintain a healthy BMI... That is a problem I will leave for later.

What I need to do to achieve goal number one?

I need to change my lifestyle to be able to achieve my goal of getting to 80 kilos by 7 March.

I contacted Andy from AJ Fitness last week to help me. 

He has said my goal to lose 10 kilos in 8 weeks was achievable.  I was 90 kilos when I called him. However, when I started with him on Tuesday 17 January, I was 92 kilos.  So, I am not sure if 12 kilos lost in 8 weeks is achievable.  I'll keep you posted.

Andy demands

1. A change in my diet.
2. Keep a food diary
3. 3 x 45 minute training sessions a week 
4. A fourth group session by week 3(ish)

I'll be scheduling in sessions and working through the changes to eating issues in the coming posts.

Goal number one

Because 3 - 0 - is way too big a number in terms of the losing kilos, I have decided on an immediate short term goal to help me on the way to my ULTIMATE GOAL- maintaining a healthy BMI for the rest of my life.

Remembering what makes an achievable goal - specific, measurable, time-targetted, realistic - I am going to concentrate on going from inhabiting the "obese" category and slip into the "overweight" category.


My goal is to go from obese to overweight within eight weeks.

On Friday 14 January, my scales said I was 91.9 kilos.

For me to become "overweight" I need to lose 11.9 kilos and get to 80 kilos or lower.

To reach my goal I must lose 11.9 kilos and weigh 80 kilos or less by Tuesday 7 March, 2011.

I think that is specific, measurable and time-targeted.  Is it realistic?  It is going to be extremely tough to lose an average of 1.5 kilos over eight weeks.  But I think the goal has to be challenging, and I will get advice to see if it is realistic!

My Ultimate Goal

Ultimate Goal: To maintain a healthy BMI  (22-24) for the rest of my life.

Let me unpack what my ultimate goal actually means for me right now, today.

Wikipedia tells me that a good goal needs to be "specific, measurable, and time-targetted"... and that if it is "realistic" it is more likely to be achieved.

Specific
I am 92 kilos (202 pounds). To reach a BMI of 22.5 - exactly halfway between the "healthy" numbers 20-25 -  I need to be 62 kilos.


I need to lose 30 kilos (66 pounds). hmm...

I am already feeling too much pressure just writing that number.  Way too big a number, way too big a goal to start off with. No way can I lose 30 kilos.  I am already feeling scared and wanting to grab a chocolate bar.

That completely FAILS the "realistic" side of a good goal.

I am going to have to break down my ultimate goal - to maintain a healthy BMI - into smaller achievable parts if I am even going to TRY to do this.

Four years obese

This blog started in 2006 when I weighed in at 85 kilos - officially obese according to the body mass index (BMI) classifications.  It was my attempt to keep me accountable to lose weight.  It failed.  I wrote three posts.

Fast foward to January 2011.  I am 92 kilos, with a BMI of 33. Well and truly obese.

I will use this blog to track my journey from obesity to a healthy me.  There will be challenges and pit falls - but I am ready to help myself.

My ultimate goal?  To maintain a healthy BMI for the rest of my life.