Month: February 2013

Daily Fitbit stats

My fitbit #fitstats for 2/28/2013: 6,755 steps and 4.5 km traveled.


A Stitch and a Pain in the Butt!

Run felt good today, except for the fact I got a fat stitch!  Stitch more scientifically termed Exercise -Related Transient Adominal Pain, can happen for a number of reasons, and for me today I think I have an idea of why.

After reading Twin Labs how to relieve a side stitch, I figured it was one of the following reasons –

Excercising too soon after eating –  food in the stomach can create extra force on the ligaments and increase cramping
Or Irregular breathing – When running, make sure to take deep, even breaths, as shallow breathing leaves the diaphragm consistently raised, not allowing the ligaments to lower far enough to relax

They also give these explanations –

Characterized by a sharp, stabbing pain just beneath the ribcage, this frustrating cramp occurs most frequently during vigorous activity that involves a lot of up and down movement, such as running or jumping. The pain is caused by a spasm of the diaphragm muscle when the ligaments extending from the diaphragm to the internal organs (particularly the liver) are stretched.

Though it can occur on either side of the abdomen, the side stitch occurs much more frequently on the right side. Why is that? When you inhale, your lungs fill with air, and your diaphragm is forced downward. When you exhale, your lungs contract and your diaphragm rises. While running, approximately 70% of people exhale as their left foot hits the ground with only about 30% of people exhaling as their right foot hits the ground. The latter group is more likely to experience side stitches. As the right foot hits the ground, gravity pulls your internal organs, including the liver, downward. If you are exhaling at the same time, then your diaphragm rises as your lungs contract, resulting in stretching of the diaphragm. This repeated stretching can lead to spasms in the diaphragm.

To treat a side stitch, it is best to stop, or at least reduce the intensity of, the activity that caused the stitch. Take deep, even breaths until the pain subsides. Applying manual pressure to the painful area can also help to alleviate the pain. If you tend to exhale as your right foot touches the ground, try to adjust your stride so that your left foot hits the ground as you exhale.

Will be paying more attention to my breathing tomorrow and eating earlier to try and crack this one!

And yes, a Pain in the butt, unsure if it was stress on the glute or hamstring until I watched this from our favourite Doctor.. Dr Jordan Metzl on the Runners World site which you can read and watch here.

Foam rolling and stretching it is! And a quest to build a better butt!

Today is also a two for one…
Yesterday was pretty good on Cal Consumption but not so good on Cal burning.  1318 Cals consumed, no Cals burnt other than those from steps on my Fitbit, spent all day driving around shopping for things for this weekeend….which is a bit hush hush, lets just say I will be travelling…
Today was good on Cal consumption 1354, but at the same time I didnt entirely eat clean, I was in a rush to pack things and clean things and organise things and make lists for things.  A little bit nuts but in all the nut’ness I clocked up the steps, and I think I can cope with that.
I also did Day 1 of 30 Day Shred, to build up some strength seeing as I have none ha!
I also did a short 5k run, taking around 47ish mins, I was happy with that, being that it was only my second real run since being in rehab with my calf, and I swear my kids have put on atleast 1kg each, because they are getting super hard too push! haha  Must do a wee weigh-in for them too just to see what I am dealing with here ha!

Tomorrow is a busy day, I have more packing, a whole bunch of baking and super amounts of cleaning to do, Im sure i’ll be banking up the steps!

Jay 🙂

Feeling the clean already!

I’ve been cleaning!  My house and my Diet.  It is pretty darn refreshing!
I also ran/walked today, my fitness is almost back at the beginning, and it sucks!  But thats what happens when you get bung and can’t run!  I definatly notice how running effects my mood, and when I don’t run, I am not nice, and I am lazy!
Running today made me feel good, It took forever to do my usual 5k, but I feel better for my change back already.  No pain, YUSSSSS!  No pain for me! I am very excited about this, will have hopefully my last Physio Appointment tomorrow, then I can spend that money on something else to get myself in shape, Boom!

Food was experimental today.  I hadn’t planned and shopped for my clean week, so that meant using what I had on hand.  It wasn’t too bad, and actually felt good to finally get loads of veg back into my diet!  I have since shopped, Online supermarket shopping is my friend, the only time I take the twins into the supermarket is if Jared is with me, and even then it is not very often.

Calories consumed came out at 1232
Calories Burned 347, 11009 steps taken, 7.77km traveled today

Weigh-in – as shit as I feel about posting my weight, I’d be full of shit if I didn’t.
Last official weigh-in – 19.02.2013 – 77.2kg
Todays weight – 25.03.2013 – 81.1kg URGHHHHHHHHHHHHHHH!
That’s a gain of 3.9kg, oh my life!

Anywho, my clean day today made me feel a lot better about it all, still feel shithouse, but still better for having just got on with it!  As well as making sure to keep this momentum going, 81.1kg will not do for TM!

What I ate –
14.02.2013 004
Doesn’t look very appetising, but imagine this with fresh blueberries.  Oats(ready oats used, not whole oats, will need to buy some Whole Oats!) and Chia w/lite milk note to self – Soak Chia in water overnight, crunchy!!!

Basil Pesto Egg
Looks silly, but kicks plain egg butt!  Basil Pesto and boiled egg, post run snack

Chicken Iceberg Salad

I don’t eat olives, infact I kinda hate them, but today I am making myself eat them, I have a fridge full of stuff that eating, so we have Iceberg, Capers, Olives, Truss tomato, Pear, Cucumber, Chicken and a bit of balsamic, was pretty good to have after all the shit I had been eating!

Chicken chilli

Looks hideious!  But wasn’t too bad, I had chicken Mince Meat that needed eating, I can’t even remember what I had initially planned on using it for!  Chilli Chicken, with Mexi beans and carrot…oh and potato, I never eat potato much anymore, but today its kinda all I had! I Crockpotted the shit out of all of it, wish I had sweet potato instead, organisation is key to not end up eating regular potato!

Ate a banana for Arvo tea  an d chugged a lot of water trying to hydrate from the weekend, I think that may have a tiny bit to do with the scale reading so high, have been re-hydrating since Sunday!

Good to be back in the game and am looking forward to getting out for a run tomorrow!

Jay 🙂

Getting Clean – A Road to Detoxification

I have had a filthy 5 weeks of garbage food and drink, I am physically suffering for it though, and am unsure why I continued to do it.  Anywho, TM training starts on the 9th March, so I have roughly 2 weeks to get my body back into the game and back into my Clean Living, it was a shame I had no willpower to continue what I had started.
Last night alone I swear I almost downed a whole box of beer on my own, just quietly I was on fire!  This morning… not so much!
In saying all that, Goals still remain the same, I take my first non-WW weigh-in tomorrow, weightloss is key to getting myself in the right shape for TM.  I need to get light, not just to look good and feel good, but to not be so heavy to carry/drag.
A friend and I are hitting this TM stuff pretty hard, mostly because we want better lifestyles for ourselves, but also to have a bad-ass accomplishment under our belts.  I would say we are slightly masochistic, but it really is all about Becoming Beast – the people that we really want to be, enriching life, taking chances, getting buff and seizing the day.

I found an 8 week transition to getting clean, I had been semi-clean before, but I need to shed to be able to train well, so we are going Nato on this plan!  I wont be doing it to the ‘T – following it word for word’, but as manageable as I can make it, it still needs to fit into my life and not completely rule it!  So first week, because I am a little un-organised having the Hubby leave today and me having my house in such a state, I am going to make this first week Lean protein and complex Carb week, any foods from the Grade A&B list mentioned here from the Harder Better Faster Stronger page – Transition to Clean Eating.

Grade A : Green Vegetables, starchy vegetables, berries, lean meats, seafood, eggs, nuts, dairy, whey protein

Grade B : Beans, legumes (including peanuts), white potatoes.
This should be easier enough to follow, I remember the first time I did this and in just 1 week I had shed something like 2.4kg, which would probably equate to the amount of weight I had put on over the last 5 weeks, tbh I wouldn’t be surprised if it were more!
Again posting food pics etc. I had been pretty slack with that while Hubby was home, but we have agreed that we wouldn’t repeat the same behaviour next time he was home.

Exercise/Activity – I plan to get back into my daily km/miles, but mixing it up a bit with atleast 1 off-road run seeing as I need practice with stairs/hills/uneven surface/mud/water the list goes on.  I have researched a few places to get my off-road on, and will be making a new page on my blog for my training plan all routes included.
Once I get a reasonable base level of fitness, then I will need to move on to conditioning – Upper body and Core mostly.  I am shithouse at both atm, but I am meeting up with Brad, my TM maniac, to suss out a war strategy to get Beast!

Really looking forward to getting clean, It is going to be super challenging seeing as I still have a lot going on with life etc, but we will just have to make it all work!
Anywho, till tomorrow,

Jay 🙂

Oh and pics etc of my Mount Run, was a short 3.83km of madness…
Summit Mount

7000 Steps 7000 Steps
78 Floors 78 Floors

Giant FitBit Flower Giant FitBit Flower!

YAY! Need more of this action!