My Health & Well Being Project
Introduction
This project is about examining what health and fitness means to me and to discover ways it can be achieved in my life. It will begin with a quick view on where I am right now, followed by a Mind Map to discover inner feelings, links and goals. The project will be completed in various stages, each stage with have the SMART goal setting plan and then be evaluated using an 'Action Learning Cycle".
This project will end om May 6th 2012, when the Maggie's Bike n Hike charity is completed
This project will end om May 6th 2012, when the Maggie's Bike n Hike charity is completed
Where am I right now?
Its noticeable, the changes have been rapid over the past 5 years, I have become sluggish, less strong and overweight. I no longer run along the beach in delight and with enthusiasm, I dread the thought of moving my body in such a way. I now watch people of my age with fascination and dismay of what lies ahead. How did I get here? 10 years ago was only yesterday, and the next 10 years of decline is only tomorrow, the blink of an eye.
How do I accept myself?, how does the world see me? It interacts with me in a very different way. Its true my biology is changing, the image of me is appearing before my very eyes. Its been a struggle up to now, to keep the fat from piling on, to go to the Gym, to feel not tired.To be in a place where 'nothing seems to work', should I accept this as Old Age? Or can I work out a plan to get to where I want to be?
Overall Aims? I want to be able to run/cycle with ease and be able to maintain a healthy weight. I want to achieve these goals using the principles of permaculture. Why? Because by integrating these principles I should be able to create and exercise strategy which is personally sustainable, i.e I will keep up with it, economically sustainable and ethically balanced to reduce resource usage.
Its noticeable, the changes have been rapid over the past 5 years, I have become sluggish, less strong and overweight. I no longer run along the beach in delight and with enthusiasm, I dread the thought of moving my body in such a way. I now watch people of my age with fascination and dismay of what lies ahead. How did I get here? 10 years ago was only yesterday, and the next 10 years of decline is only tomorrow, the blink of an eye.
How do I accept myself?, how does the world see me? It interacts with me in a very different way. Its true my biology is changing, the image of me is appearing before my very eyes. Its been a struggle up to now, to keep the fat from piling on, to go to the Gym, to feel not tired.To be in a place where 'nothing seems to work', should I accept this as Old Age? Or can I work out a plan to get to where I want to be?
Overall Aims? I want to be able to run/cycle with ease and be able to maintain a healthy weight. I want to achieve these goals using the principles of permaculture. Why? Because by integrating these principles I should be able to create and exercise strategy which is personally sustainable, i.e I will keep up with it, economically sustainable and ethically balanced to reduce resource usage.
Initial Mind map for Health: Its a Brainstorm conscious/unconscious
Action: Tried the X mind map on the computer, its too functional, dries up my thoughts, feels like I have to get it right..
Reflection: elected to do a creative, hand drawn mind map, to enjoy have a cup of tea, relish the process, develop some drawing skills, collage skills, have some fun, move away from automation and streamline electronic world...
Action: Searched Google images 3 seconds flat, and here is an interesting image.
Learning: Stopped the temptation to search for an even better one, save time, don't get distracted
Learning:Takes longer to organise and set time aside, but more satisfying than computer stuff
Learning: Just do it, fast, paper pens, scribble, do it now..ok...here goes
Reflection: elected to do a creative, hand drawn mind map, to enjoy have a cup of tea, relish the process, develop some drawing skills, collage skills, have some fun, move away from automation and streamline electronic world...
Action: Searched Google images 3 seconds flat, and here is an interesting image.
Learning: Stopped the temptation to search for an even better one, save time, don't get distracted
Learning:Takes longer to organise and set time aside, but more satisfying than computer stuff
Learning: Just do it, fast, paper pens, scribble, do it now..ok...here goes
My Mind Map
Analyse the Mind Map
(-) My lifestyle is sedentary! This is a change for me, being a student sitting at a desk all day long, sometimes not even leaving the house. I used to be active Painting & Decorating all day.
(-) My Metabolism has slowed down? Could be age, could be lack of exercise (-) Lacking in motivation as now focused solely on University (-) Loss of aerobic fitness (-) loss of muscle, used to be able to lift 40Kgs no problem (-) Negative body image (-) No work life balance (-) Joined the Gym but no motivation to go!! My years membership is almost over | (+) Able to identify priorities (a) Weight loss (b) Fitness (c) Flexibility & strength (+) Dream of being a Fell Runner! is that Ridiculous? (+) Visions of the future are good (+) Past experience of being fit is good |
Reflections:
It seems that motivation is the key element which is missing. I know the information in the Mind Map but its not enough to motivate me. In the past I have been motivated by agreeing to do something with someone who I don't want to let down, or with whom I don,t want to lose face. For example, 2 years ago I cycled Land's End to John Groats! and what an achievement that was. A group of 4 of us did it, and I was determined not to be the weakest link. But when it was over it was over, the goal was achieved and I stopped exercising.
The mind map clearly shows my priority of 1 (weight control) + 2 (Fitness). Clearly these are linked and both affect the other.
The other insight is that goal setting can become overwhelming if too many are put on the list. It is far better for me to have stages, to the implement a maintenance stage/rest stage and then work out the next goal from there.
What Resources do I need?:
The Gym membership has been a disaster for all the usual reasons, paid up front for a year, got bored very quickly and then felt embarrassed to go back anyway. I need to be able to exercise on my door step and I have most of the resources to hand.
Principles Of Permaculture:
The question is how does this project utilise permaculture?
Motivation
It came in the form of my brother, he telephoned me and literally said " Toby I can see you are not motivated to exercise, how about the Maggie's bike n hike Challenge?". I had one day to fully consider it, before the entry price changed from £75 to £125. So I joined having thought about wanting to become active, loose weight and use sibling rivalry to ensure a positive outcome.
It made me realise that motivation in the past was also due to others being involved and refusing to be the "last" or weakest link. Three years ago I cycled from Land's End to John O'Groats, and the motivation then was not be the last out of 4 of us. I trained fairly hard, and 4 of us were on the trip. A very fir 14 year old, her mum who was over 50 but had cycled extensively all her life, one of those "deeply green people, a 50 year old reasonably new to cycling and me. Well my friend still remarks on how incredible it was that no matter how tough the cycling got I was the only one out of the four who never got off her bike and walk!!
So motivation sorted, and a goal to aim for I am ready to start the challenge of my Health & fitness.
My other interest is that the Maggie's Centres have been designed by famous Architects, Frank Gehry, and Zaha Hadid.Mandy MaMahan and Piers Gough designed the new Nottingham centre. Please watch the video below.
The mind map clearly shows my priority of 1 (weight control) + 2 (Fitness). Clearly these are linked and both affect the other.
The other insight is that goal setting can become overwhelming if too many are put on the list. It is far better for me to have stages, to the implement a maintenance stage/rest stage and then work out the next goal from there.
What Resources do I need?:
The Gym membership has been a disaster for all the usual reasons, paid up front for a year, got bored very quickly and then felt embarrassed to go back anyway. I need to be able to exercise on my door step and I have most of the resources to hand.
- Pair of running shoes
- Clothes to run in
- Outdoor space: Peel Park is literally around the corner
- Indoor Space: In the cellar I have a x-trainer with TV
- Food
- Motivation
Principles Of Permaculture:
The question is how does this project utilise permaculture?
- Observe and interact: By taking time to engage with nature we can design solutions that suit our particular situation. The mechanism of observation, reflection and tweaking will "prove" and "disprove" my own thought patterns that I have developed. So for example I may believe that changing my diet seems to make no difference to my weight. However through observation and recording of information then new thoughts will be set up based on "proof" not misconception.
- Apply self-regulation and accept feedback: We need to discourage inappropriate activity to ensure that systems can continue to function well. This is crucial to the design of an exercise system for me. It has to maintainable, it has to be constantly observed and tweaked to enable consistency. Dysfunction behaviours is a common disease in urban environments. It could be argued that a "gym" and features such as unopenable windows are a sign of "urban insanity". Our feedback loops have been severed by a disconnection to nature by restrictive and artificial built environments. I am hoping that by running in the park on a regular basis will re-connect me to at the the very least the seasons.
- Use and value renewable resources and services: Make the best use of nature's abundance to reduce our consumptive behavior and dependence on non-renewable resources. Going to the Gym is consumptive behaviour using resources such as time and money, when in fact I could exercise in my park which is virtually a "free" resource and insanely time efficient.
- Use small and slow solutions: Small and slow systems are easier to maintain than big ones, making better use of local resources and producing more sustainable outcomes. This a the key principle in relation to continued and lasting weight control and fitness. The idea here is not to crash diet, not to set myself up to run a marathon next week, and not to burn myself out with boredom.
Motivation
It came in the form of my brother, he telephoned me and literally said " Toby I can see you are not motivated to exercise, how about the Maggie's bike n hike Challenge?". I had one day to fully consider it, before the entry price changed from £75 to £125. So I joined having thought about wanting to become active, loose weight and use sibling rivalry to ensure a positive outcome.
It made me realise that motivation in the past was also due to others being involved and refusing to be the "last" or weakest link. Three years ago I cycled from Land's End to John O'Groats, and the motivation then was not be the last out of 4 of us. I trained fairly hard, and 4 of us were on the trip. A very fir 14 year old, her mum who was over 50 but had cycled extensively all her life, one of those "deeply green people, a 50 year old reasonably new to cycling and me. Well my friend still remarks on how incredible it was that no matter how tough the cycling got I was the only one out of the four who never got off her bike and walk!!
So motivation sorted, and a goal to aim for I am ready to start the challenge of my Health & fitness.
My other interest is that the Maggie's Centres have been designed by famous Architects, Frank Gehry, and Zaha Hadid.Mandy MaMahan and Piers Gough designed the new Nottingham centre. Please watch the video below.
Stage One: Weight Loss
Goal 1: Weight Loss
Specific: To loose 4kg in the month of January
To run around Peel Park 5 days out of 7 days Setup a fundraising "justgiving page" Measurable: Weight scales to measure Keep a daily log on this website Achievable: Can be done using exercise and diet Realistic: Can be fitted in as Peel Park is on my doorstep Time Bound: End Date 1st February 2012 | SMART GOAL SETTING
The acronym SMART is often used in business as a method of setting goals and planning a simple strategy. |
EXERCISE AND DIET LOG
Date
Jan 2012
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 28 30 31 | Weight
69.2
68.5 68.9 67.8 67.8 66.6 66.6 66.2 66.4 66.3 66.4 66.3 66.2 66.6 66.4 66.4 66.2 66.3 66.1 66.2 66.1 66.3 66.0 65.4 65.2 65.1 | Diet
Red
Red Red Red Red Red orange orange orange Red Red Red Red Red Green Green Red Red Red Green Green Orange Orange Orange Orange Orange Red Red Red Orange Red Orange | Exercise
Waterfall Walk, Ingleton 4.5 miles Strenuous
Jog, Peel Park - 20 mins - 1 mile Jog Peel Park - 20 mins - 1 mile Jog peel Park - 20 mins - 1 mile Barcelona - walked 8 miles Barcelona - cycled all day - 12 miles Barcelona - cycled all day - 15 miles Barcelona - cycled all day - 20 miles Barcelona - cycled half day - 10 miles Jog Peel Park - 20 mins - 1 mile Yoga - 1.5 hours Jog Peel Park - 30 mins 1.5 miles Walked FAST 3.5 miles - 1 hr 20 mins Ached from stretched out walking NO EXERCISE Still hurts - no Exercise Jog Peel Park - 50 mins - 2.5 miles Jog Peel Park - 50 mins - 2.5 miles Jog Peel Park - 1.25 miles none none none none Better Jog Peel Park - 1 hour 3 laps = 3. 5 miles Late night run 2.5 miles Jog/run Peel Park- 35 mins - 2 laps Rest day Jog Peel Park - 2 laps faster Jog Peel park- 5 Laps slowly- 1 hour 40 mins | Comments
Difficult, red face , heart pounding Sunny & warm, cold at night Fabulous city, awesome architecture Returned home Great break Felt fit enough to add time & distance Difficult & boring Sat at computer all day Sat at computer all day Felt great to double my time & distance feeling under the weather feels like a cold too unwell to exercise too unwell to exercise too unwell to exercise not quite better Good today Last lap faster than first 2 Enjoyed running in the dark Bit faster for both laps NOT stopping at steps! Unbelievable |
Action Learning Cycle
What went well?
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Insights?
| What didn't go well?
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Stage Two: Consolidation & Small Weight Loss
Introduction
This stage is going to be difficult as I come out of the high of reaching my goal. It has been already curtailed by a sudden return to winter conditions. Its snowing outside, its too icy to to run and I have menstruation to deal with. Its a factor which puts me out of exercise action for 6 days.
I need to plan carefully the next stage, as having reached my target I have already lapsed due to Winter Weather. This is very disappointing as I have begun to revert to old eating habits. Chocolate is just so lovely... I am too worried to weigh myself after 10 days of inactivity and comfort treats!! So the next set of SMART goals need to be very carefully thought out to get me back on track. The main focus of the intermediate stages are about consolidation, the notion that to remain at a standstill is a good goal to achieve. This means that the work of the previous month is consolidated and prevents a slipping back.
This stage is going to be difficult as I come out of the high of reaching my goal. It has been already curtailed by a sudden return to winter conditions. Its snowing outside, its too icy to to run and I have menstruation to deal with. Its a factor which puts me out of exercise action for 6 days.
I need to plan carefully the next stage, as having reached my target I have already lapsed due to Winter Weather. This is very disappointing as I have begun to revert to old eating habits. Chocolate is just so lovely... I am too worried to weigh myself after 10 days of inactivity and comfort treats!! So the next set of SMART goals need to be very carefully thought out to get me back on track. The main focus of the intermediate stages are about consolidation, the notion that to remain at a standstill is a good goal to achieve. This means that the work of the previous month is consolidated and prevents a slipping back.
Smart Objectives
Specific:
Measurable: to Achievable this?: Time Bound: | To weigh 63.1 Kg (loss of 2 KG) Raise £200 for Maggie's Care Centres Jog 5 days out of 7 days with increased intensity Slimming World Diet Weight Scales Exercise Blog Food diary All is able to fit in around my studies: I need to take control of cooking & shopping 1st March is the Deadline date. | My Blog
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Observe:
This month was really difficult after having achieved my goals last month. I did let up, and didn't achieve the goals which I had set. Were the goals too ambitious? No I don't think so. But I knew I wouldn't follow them when I was writing them down! so why write them? There is something about what I thought the right thing to do was, rather than what I was committed to. I started by running up "misery hill" well it just wasn't enjoyable, I pushed myself too far and injury ensued.
What went well?
| Insights?
| What didn't go well?
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Stage Three: The Maggie's Training Schedule
Introduction
I need here to focus on that I have lost half the weight I intend to lose (5kg) and that my fitness level has raised to the extent that I can jog/run for an hour without stopping. I have stopped berating myself about my size, and am now in the healthy position of seeing myself as not fat, but needing to lose another 5kg. This is a massive improvement. The next phase will be to incorporate specific training into my life, which means doing a bike ride followed by a hike.
This will take more time for each exercise session so they will be limited to 2 per week. It is likely to take up 75% of the day for a bike n hike session. This is due to getting the bikes into the car, driving to a suitable starting point, cycling for 1.5/2 hours and then walking for a further 2 hours, drive home, put bikes away after cleaning and then having a bath! This is a huge increase in time and commitment and number of hours. In conjunction with this I have decided that a too restrictive calorie intake may not be ideal. So i have chosen to use food combining as a method of healthy and balanced eating.
At this stage I feel it is right to add another mix into the Health plan, flexibility. The issue here is time, a lengthy stretch program will be a non starter. So after speaking with a permaculture friend, she introduced me to the 5 Tibetans. Its an ancient ritual which can be performed in minutes. The alleged purpose is to get your vortexes spinning and rejuvenate the body. Seems like at the very least it will be economical with time, might instill a spiritual element and may increase flexibility.
This will take more time for each exercise session so they will be limited to 2 per week. It is likely to take up 75% of the day for a bike n hike session. This is due to getting the bikes into the car, driving to a suitable starting point, cycling for 1.5/2 hours and then walking for a further 2 hours, drive home, put bikes away after cleaning and then having a bath! This is a huge increase in time and commitment and number of hours. In conjunction with this I have decided that a too restrictive calorie intake may not be ideal. So i have chosen to use food combining as a method of healthy and balanced eating.
At this stage I feel it is right to add another mix into the Health plan, flexibility. The issue here is time, a lengthy stretch program will be a non starter. So after speaking with a permaculture friend, she introduced me to the 5 Tibetans. Its an ancient ritual which can be performed in minutes. The alleged purpose is to get your vortexes spinning and rejuvenate the body. Seems like at the very least it will be economical with time, might instill a spiritual element and may increase flexibility.
Smart Objectives
Specific: Measurable: Achievable if : Realistic: Time bound | 2 x bike n hike sessions per week Weight loss 3kg Follow food combining programme 5 Tibetans exercise on days of no exercise Keep a daily log on this website Weight scales recorded I will record a Tibetan session each week on the flip! Motivational reading material at night in bed Wiil take about 12 hours per week to achieve this? 1st April 2012 | The 5 Tibetans
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Diary
1st March
4th | Describe the Exercise
Cycled 20 miles on the road @ 12mph average + 40 mins Jog (Peel Park)
Otley to Bolton Abbey cycle route Hiked 8 miles along river at Bolton Abbey = 15 mile cycle Actual exercise time = 2hrs + 1.5 hrs = 3.5 hours | Exercise time
2 Hours
3.5 Hours | Total time
4 hours
5.5 hours |