Life Goals 2016

Research shows that more than 25% resolutions are given up within the first one week of formation , especially new year resolutions. It struck me that rather than resolution, I would benefit from life goals because let's face it resolutions are directed towards something essential. I have been following certain things from the latter part of 2015 and my goal is to simply keep them up.
1. Think positive.  Reinforcing that people should be given a chance, positivity should be given a chance. Consciously redirecting my thoughts if they tread on the negative side. So far it has been my first instinct to dismiss everything with a skeptical and cynical attitude expecting the worst and reaffirming those effects with further cynicism. It changed a little with conscious effort hopefully it will continue to change.
2. At least exercise 5 days a week. Cardio has been a staple during my routines. I have been hitting the  gym rather than running outdoors. Hopefully my knee will rehabilitate and I can go back to running. Till then I plan on using the elliptical and the treadmill. A recent addition has been weight training for both upper and lower body. I can see some results in my arms :). I am looking at other exercises that will help me. I have moved from 5 pounds to 10 pound weights on each side now!
3. Portion Control. Still a huge challenge. I am my own undoing. Fruits and nuts are helping.
4. Using more natural and earth friendly products. I am not turning into a hippie free spirit overnight but am slowly adjusting certain areas which can be chemical free. Food items have slowly shifted to organic or local produce. Of course they are expensive but choosing only a few organic staples at a time is working.
5. Balanced and healthier food. I want my son to eat stuff that I ate growing up. They had sugar (jaggery form) but they were nutritious as well. I remember eating far more varieties of food and vegetables than those I cook for him. So definitely planning on bringing the old stuff back. Baby steps!
6. Emphasizing health and exercise to my son as well.
7. One of the more important goals- to stop using the laptop/tablet/phone at least 1-2 hrs before bed. Reading a book to help me sleep and turning in before 11pm. I am going to be super strict about this since my sleep patterns have gone for a toss.
8. Read more -for myself and for my son! :)

I am hoping since I have been slowly building up to these already continuing them will not be too much of a trouble but its good to be accountable as well and get it out there rather than simply think about it and not do it.

Food

One of my biggest pressure points I think is food. I either eat too much or too little of it. I am yet to find a happy medium without eating until the food comes out of my nose!! I like rice and I also like my home made curd. I always end my meal with curd- be it lunch or dinner. No meal for me seems complete without curd!
Portion control- that is my issue! I am also guilty of comfort eating. Whenever I feel upset or depressed I turn to food. I also seem to crave and give in to dessert after every meal. Sugar, sugar.
Since I've identified my weak spots, I am hoping to consistently do the following
1.Less rice, more vegetables- I usually do this, but I feel I do eat more servings of rice than necessary. So consciously stopping myself.
2. Gobbler- I am a gobbler. I gobble down food. Usually I have a book or I watch a tv series on my laptop while eating. I will consciously stay away from both and concentrate on what I eat henceforth.
3. Drink water instead of eat when depressed or upset- constantly keep drinking water.
4. Keep busy after meal to divert mind from craving dessert.
5. I snack !! Constantly..it is almost like a second meal..heavy snacking! So my goal is to limit snacking to 11am and 5pm. Healthier snacks, smaller portions again.
6. I have stopped sugar with coffee and tea but I once I start with dessert those sugar granules can build a miniature wall of China in my tummy! So conscious reduction of sugar again.
I think these are solid goals to start with. I am going to follow up on them consciously since I am slipping unconsciously!!

Renaissance?

I have been non-active on this blog.  It's because I haven't done anything earth shattering at all.
I mean there have been the odd visits to the gym and swimming pool but it has not been a routine. Not the kind that I had earlier. I tried blaming it on various factors like School, the lack of proper trails, that we are on the second floor and even that it was too hot. Ultimately there is only one reason- Me! I did not feel motivated enough, nor did I feel invested in the results.
Then I realized, this IS part of my life. This IS my decision to stay healthier and get some exercise. I had to stop giving excuses to myself. Also part of the reason was that the 3-0 is creeping up on me and I wanted to start my new decade with a promise of a healthy start. I am not afraid, I think of growing older, just that my body would not feel the same as I feel at heart. I realized a few ways to manage this would include a healthier lifestyle, an exercise routine and plenty of water! :P
I hate getting philosophical, but the truth is I am the most motivated when I happy. And I am a moody person- the extremes of moods always threaten me! So my goal is also to stay positive and motivated. I am trying to come up with a set of workable goals, goals that I can follow. I do not want to go out of my comfort zone when making these goals, like I do not want a bikini body or 8% body fat..none of that. Hopefully in a few days time I will set my goals. Publicly owning up gives me more accountability even if it's only two people that probably read this blog! :P

Challenges-2-Yoga

 I am in a constant need to move. I used to not understand how people did yogasana.The slow movements and the gentle rhythmic breathing and the contorted poses. I was unsure if yoga and me would ever get along. And apparently we do.
I will quickly talk about what we do in the yogasana after the workout. I am not getting into the spiritual benefits of yoga. Only the physical ones. I notice that my posture has really improved. And so has my overall elasticity. I don't mean like Mr Fantastic! But then he did not do yoga did he? Well then. I got into yoga predominantly to see if it work as an alternative to stretching after the Shred routine. A friend gave me a book. I have heard people say that you don't do yoga without the proper guidance of an instructor. I am not sure how true or untrue that is. Since the ones that we do are basically stretches, am assuming nothing will go wrong. And the author of the book seems to agree that as long as  we breath in and out and go easy, yoga can be attempted without a master. And so we began.
I give below the asanas that we currently do.
1. Tadasana- standing like a mountain
2. Ardhakati Chakrasana- bending sideways at the waist with one arm raised.
3. Trikonasana- triangle pose with knees apart and ending at the waist to touch the floor behind the leg
4. Veerabhadrasana- warrior pose
5. Utkatasana- Chair pose.
6. Vrikshasana- Tree pose.
7. Padahastasana- Bending forward from waist to touch feet.
8. Parshva Konasana
9. Parshvathonasana- Hands folded behind back into a namaste and bending forward and back.
10. Garudasana- Eagle posture
11. Ardha Padmothanasana- Half-lotus pose with bent knee and touching the floor leaning forward from the waist.
12.Uttanasana- Hands are belt at elbow above head and bend forward from waist.
13.Ardha Chandrasana- Half moon pose. Bending over backwards at waist with arms raised.
14. Padmasana- Lotus pose.
15. Siddhasana- Padmasana with fists.
16. Vajrasana- Diamond pose. Extremely beneficial for men.
17. Veerasana- Warrior pose.
18. Suptha Veerasana- A modification of Veerasana. Recline on back with arms stretched
19. Paryankasana- Another variation of the Suptha Veerasana, with elbows bent above the head and supporting the back, waist arch.
20. Baddha Konasana- This is the butterfly stretch that women highly benefit from.
21. Simhasana- Lion pose.
22. Matsyasana- Fish pose. With the padmasana, recline backwards, hold legs with hands and arch.
23. Parvatasana- Mountain pose. Arms extended upwards in Padmasana.
24. Janu Shirasana- One knee bent, touch head to the other leg.
25. Paschimothanasana- Legs stretched forward, bend head to meet knee.
26.Gomukhasana- Cow head pose.
27. Sarvanagasana *- shoulder stand.
28. Halasana *- Plough pose
29. Chakrasana *- Wheel pose.
30. Bhujanagasana- Snake pose.
31. Shalabasana- a. Ekapadha Shalabasana- Lie flat and raise one leg as far as possible. b. Dwipadha Shalabasana- Raise both legs.
32. Makarasana- Crocodile pose.
33. Dhanurasana- Bow pose
34. Adhomukha Svanasana- Downward facing dog.
35. Shavasana
Sarvangasana, Halasana and Chakrasana are a little hard to perform initially but it becomes easier with experience.
If you notice, they are basically stretches that I have done at the end of my runs. Not with so much in Sanskrit, but they have the same principle of stretching. So basically these are all stretches that I would have to be slower and stronger in. Also I do them for 30 seconds now. I am hoping I will be able to increase to a longer time to really work into it. I am really enjoying the Yoga. It definitely calms me down too. Just like a high intensity workout gets my blood flowing, the slower pace helps me cool down. So there you are..these are the yoga postures we do.
I am a beginner and I am comfortable doing these stretches. I would most definitely advise you to get expert opinion if available. Guidance can definitely improve our benefits. I am considering joining a class. Become one of the many carrying a yoga mat and a water bottle at an ungodly hour! :P

Challenges-1-Jillian Michaels 30 day shred

The past month and half has been really eventful. I undertook three new challenges.
First was the 30 day shred by Jillian Michaels, the 30 day abs challenge that had started on June 1 and also yoga.
The Jillian Michaels shred was a routine that I'd attempted even last year. It has 3 levels spread over 30 days.Unfortunately, had to cut it short because I had to study and then it was time for a vacation. And I was absolutely not able to continue beyond level 1. I think I did level one for four days a week and four weeks! It was definitely an awesome workout.
And then I decided to start it again last month. So come May  I started with level 1. This time I was bent on finishing it. So I started the first week. It was great. 27 minutes was the entire workout. and my body felt sore at the end of it. When I had to go on to the next week another friend wanted to join and so it all came together.
All the 3 levels have 3 circuits each made of Strength, Cardio and Abs. It was 2 minutes of strength, 2 minutes of cardio and 1 minute of abs. Combined with warm up at the beginning and cool down in the end.
Level 1- 1. Strength- push ups, squat press, bicep curls with lunges, dumbell rolls, chest flies and anterior raise with side lunges
               2. Cardio-jumping jacks, jump rope, butt kicks, shadow boxing
               3. Abs-crunches, reverse crunches, crunches with one knee on another, bicycle crunch.
Level 2- 1. Strength- walking push ups, squats with dumbell rolls, static lunges with dumbell roll, pendulum lunges and hammer curls, military press, cheer squat with v fly.
             2. Cardio- squat thrust, high knees, oblique twists, ice skaters, plank jacks, double jump ropes
             3. Crunches and plank twist.
Level 3- 1. Strength- waking planks, superman, dumbell cleaves, jumping lunges, traveling push ups, plank rows with leg raises.
             2. Cardio- mountain climbers , squats with hops, shadow boxing and butt kicks with weights, jump squats, rockstar jumps.
           3. Abs- pike crunch, sit ups and side plank raises

Level 1 was the easiest of the lot so to speak, but it kicks ass. I was sore the first 2 days and then my body kind of knew I was going to do more of it. Then it went easier. I went with the advanced poses in all the three levels. Towards the end when I had to take a breather, I would move into beginner poses but only for a few seconds and then back to advanced. Level 2 was a huge step. I thought I would die. The came level 3. The first day I was swearing ripely at all things under the sun. And then my body shut me up. I loved it and lived to tell the tale.
She delivers what she promises. Jillian, I mean. She knows her stuff. My body is more toned. I can see a marked difference in my limbs, they are tighter and toned. As for my belly, they have lost some inches for sure. The only mistake that I did was not to keep a record of what I started with and what I ended up with. Will do it next month though.
The only drawback I felt was the amount of warm up and cool down. I'd suggest a few more cool down stretches and knee exercises. But since I started doing an yoga after this I felt comfortable. On its own, definitely more stretches at the end.
Determination, motivation , both need to go into this one. Worked for me!!

Swimming

Swimming is new hobby!! I love it. That's an understatement. I love love it.
I was 24 when I leant to swim. I had never ever even doggy-paddled in a big puddle. I have waded through waist high water, but that has nothing to do with exercise and everything to do with making it to the office for an appraisal! So back to the story. I was 24. I got my swimsuit. I got swim goggles and even a swim cap, that I wore wrongly of course and my hair got all wet.
My husband taught me how to swim, the basics of course. How to stay float, how to push the water. Quoting he 3rd law , saying that the water would propel me if I pushed it back. For a couple of days I swam right next to his leg and feet with strict instructions that if I did not surface in 10 seconds he was to pull me out and give me CPR. I was ecstatic when I first new that I wouldn't drown. The water did not let me. Biology and physics and chemistry!! I know..but a miracle to me.
It has been a long time since. They say the only place to go from down is up. With the water, that is true, figuratively and physically.
I love how the water shines, when I first get in. The cold that slowly makes me shiver. I hold on to the last ounce of warmth befor I get in to the silky silky water. I feel light and wonderful. I love how I get  breathless after swimming a couple of laps. How the water sounds when I dive in to touch the floor of our 6 feet community pool!!
I try doing Asanas in the water to see what works and what doesn't. I love how it feels to sit on the floor and see through the water up at the sky. I did say I loved swimming. I also covertly watch other swimmers do and try mimicking them to see if it is wonderful to do as it is to see!
It is a great exercise. It will work even if you are just learning. I am not going to tell you the benefits 'cos if you don't know already..look it up will you? Sunscreen, hydrate, sunscreen. If you think modesty is a huge barrier, I have seen it all. From people getting into the water with saris and doing an awesome free style. Go with friends. It's more fun that way. Did I mention sunscreen? No way you are getting out of the water once you get in, and to people with skin like mine, extremely sensitive to sun developing into fiercely itchy rashes, sunscreen is the only way out. Even if you don't know how to swim, grab a vest, a float and get wet. Summer is here and swimming is on our to do list!!

Small changes

Of course I have been missing in action for quite a while. Preparing for tests, vacation trips and abyssmal weather have all been factors.
But that doesn't mean health took a backseat. I have been making small changes to my lifestyle. First is to get half an hour of physical activity. This has included walking to the grocery store, retail therapy (yes, shopping is a physical activity in my opinion. Do you know how long you have to search for that one perfect outfit?!). Returning back, jetlag is something noone can help. Especially if you have a talkative toddler who gets up at 5am and wants to know if you are still sleeping. That one week was a blur. And then the weather!! From sunny tropics to moody skies! I decided to stay home. And browse the exercise vidoes.

Several videos caught my attention. One of them was a dance exercise video by Billy Blanks Jr. This combined different hip hop moves with samba and bollywood moves. It was a superb workout, for 40 minutes I think. I have some cool moves, notwithstanding grace!

The second video was called Fitness Kickboxing with Stacy Cronin. I now know the basic moves in boxing and this too was an excellent workout. I was definitely aching all over afterwards.

The final one is the 6 week 6 pack by Jillian Michaels. I have finished a week of Level one and I think even if I dont get the 6 pack, my waist is going to be trimmer. :P  She knows what she is doing.

The second change is my food timings. I eat my breakfast at 7.30-8. Lunch is at 12 and dinner at 6. I follow this as much as I can with a few exceptions when there are parties. I have been doing this for at least 3 months now. This has brought a tremendous change. I feel well nourished and I dont want to eat a lot of junk in between. I agree there have been times when I did gorge on a bit of cake or three! Also drinking a lot of warm water.

The thrid change is the food itself. I am eating smaller portions of rice and bigger portions of vegetables. Also I have started pearl millet ( Ragi) porridge in the evenings. This too fills up without being too heavy.

So small changes leading on to bigger things..