SHINE – Beat the Winter Blues Challenge Progress Checkpoint One – One third of the way through.
Using Challenges to fuel progress!
Do you need a reset and focus?
Join me as I strip my nutrition and exercise back and start again.
I don’t know about you, but I don’t get winter, I don't like winter and aside from the netball and the footy (Rugby for me) I don’t find it has many redeeming features. Add in my rapid progress towards menopause and a lingering knee injury (old netballers and their knees right) and 10kg has crept on and my dislike for winter is escalating!
I’m pretty careful with the word diet – as an eating disorder survivor I absolutely need to be. However, this is not about looking good, it’s about feeling good and being healthy. As we age, we’re more susceptible to so many ailments and I want a healthy elderhood. I want to trek mountains, surf and avoid winter wherever possible.
So, it’s back to the drawing board for a reset and I have all the tools to get back to optimum health and in good shape to fight these winter blues. Happy for you to join me! I need to reiterate that I am not a dietician, and I am merely sharing what I am doing to beat the winter blues and get back to optimum health. You should seek your own medical advice as I have sought mine.
Having said that – feel free to join me on my journey. Share photos, ask questions, help motivate me, and I’ll help motivate you. There is no charge. I will share recipes and exactly what I’m doing as well as my progress.
Note my diet is vegetarian and dairy free (due to allergies) so basically vegan with eggs, but there are plenty of options to replace dairy free with dairy and add in lean protein.
This is a one month reset - I'm not aiming to lose the whole 10kg in a month, but I expect to lose a fair chunk of it - however the main focus is to replenish my energy and my internal sunshine!
OK so the first ten days did NOT go to plan.
I blew my knee out on day five – when I say blew it out, it was monumental – ACL/MCL/bruised ego. I did it coaching my under 17 netball team (demonstrating a move that should not be attempted over 25, never mind over 50). While I was at the doctor for my knee, I walked out with a large gash to the head and a suspected SCC.
My daughter has had big emotions over the ten days with netball tournaments, rep netball games and performing in her year six school musical (as a very funny Mrs Brill in Mary Poppins). When they lost the schools netball tournament semi in a nailbiter yesterday, her meltdown was of epic proportions! I felt like she should give up netball immediately for the stage – it was all the feels coming out VERY loudly. Epic Mum moment let me tell you.
On top of all of this, our beloved puppy (nearly four but a cocker spaniel so always a puppy) decided to have a few hormonal meltdowns of her own. (all ok now).
Work has been manic. My mother visited from Sydney for three days. It has been beyond hectic!
Suffice to say – it was not an ideal environment for a reset or maybe it is?
Maybe the more challenges we have, the greater our successes are?
Sleep: my nightly goal is 7 hours, I achieved this on 7/10 nights
Exercise: my aim was to move 45 minutes per day and to incorporate cardio and strength. I did this 8/10 days and have had to get creative since my injury (adjusting weights sessions to non injured parts, making runs hobbling walks etc). It can be done though and I am pushing through.
Nutrition: Maximum eating window for me 8 hrs and 16 hrs fasting – I did this on 10/10 days often achieving smaller eating winders
Minimal sugar and no processed sugar foods – I think I nailed this 10/10 My homemade protein balls help to curb my sweet tooth. I had a few almond chai lattes which are also a treat.
Hitting my protein targets: I did this on 7/10 days and need to focus on this over the next 20 days. As a vegetarian and a perimenopausal woman ensuring I get 120gr of protein a day is absolutely vital. I will do better here going forward.
Hitting my food variety targets: I aim for 6 serves of vegetables and 2 serves of fruit every day and hit this 10/10. My great juice forms a great base for this target
Water: my aim is for 3 litres and I always hit this target about mid afternoon and then I have some more water later in the day which I don’t count.
Weight: 2.3kg and minus 4cm on the stomach and 2cm on the waist. Very happy with that considering my exercise was severely cut when I injured my knee
Challenges: As part of the challenge I’ve given myself a couple of personal challenges. I’ve taken away my coffee first thing in the morning and replaced it with a caffeine free herbal tea and an extra glass of water. Then Piper and I go for a predawn hobble and are outside as the sun rises and the birds wake up. Only when I get home can I have my long black. I have found this so bloody difficult but I have also found it beneficial. The research is clear that we need to wait an hour before consuming caffeine as it disrupt our cortisone levels and our circadian rhythm. I have found a real difference (does NOT make me like it anymore – I love my coffee).
Wellbeing: My aim was to increase the nice things and try and do one thing per day for my body infrared saunas, yoga, massage, electro therapy, ocean swims, beach walks, kayaks, magnesium baths and one for my mind reading for leisure, podcasts, music, time out. I have no done very well here. 3/10 for the body and 2/10 for the mind. It has been manic but that is why I should take the time out. Another area for improvement over the next 20 days.
Overall: proud of myself and my progress and I know where to focus on next. Not quite reset but despite the obstacles (or maybe because of them) I’m on my way.
Maybe the Stoics did have it right – the obstacles really are the way!
