Or rather, it takes me awhile to warm up. I hover in the background, go for classes that I'd be able to be least noticed at, stand at the back. This morning, I went into an AM Muay Thai class after a long break – vacation,illness, excuse, excuse etc. All males – lithe, toned, muscular even. And me, dwaddling in. Sigh. I paced myself this time and did not want to faint once. That said, it was definitely less than 100% but, I rather that than faint unglamourously, not that there's a glamourous way to do it.

The AM class is perfect for me. Truth be told, it's a pricey membership to own so I better be there more often. I can barely tell my left and right jabs from each other. Need to get better. Last weekend was the 2nd tennis lesson and I can feel myself getting better. Next week is the third and, we get an extra hour to practice after. Awesome.

This week looks really good, activity wise. AMs on Monday, Wednesday, Friday – Muay Thai. AM Saturday, I signed up for cycling with the cycling group I wanted to try. I need more road confidence, PM Saturday, 2 hours of tennis.

I feared going to a cold gym where no one really cared but I know that I absolutely need a kick up the behind right now. I have stagnated for all eternity and, if I don't pick myself up and get on with it, I will revert to Jabba The Hut. I had been delaying my first class for the last two weeks – It was a myraid of excuses: back ache, the time of the month, the sale of my home, the purchase of a new home, J's wedding et al.

This morning, I made plans to go. SM was sick of my whinging and told me to *just* go so he would not have to hear me talk about it again. Pfft! So, I went. Barely made it through class, legs and hands all over the shop, had to stop TWICE otherwise I would have fainted on the floor. The teacher, N was very patient with me. At some point when I had executed a proper kick, he stopped and clapped. I swear! He wasn't even insulting me, he was truly happy. *smacks forehead*

The AM Muay Thai class is tiny and, it was very easy for him to go 1 on 1 with me. Even the other two students helped me out tremendously. They told me to breathe in and walk around when I felt faint. Summary?

I loved it. I can't wait till I actually complete a class and not feel like I want to hurl out my left and right lung. That's my goal right now. Like M says, it isn't the kicking and punching that gets you, the ALL the other stuff.

1. Sign up for new gym

Officially have left and I need to sign up with the new place I want to train with. Exciteddddd!

2. Continue with W3 of C25K

I am certainly taking longer than 9 weeks to do this! Acks!

3. Be sober for one month

With my illness, it is tough to drink and deal with the repercussions the next day. That and it impends my weight loss. Those glasses of alcohol are chock filled with empty calories and studies have shown that there's a halt to weight loss up to 3 days after drinking alcohol.

• Couch to 5K running programme (Intervals)

Wednesday

Thursday

First say to yourself what you would be; and then do what you have to do – Epictetus

I will finish the OSIM tri in under 50mins. thegymbunny.com has just been renewed for another year, this journey has been so amazing and encouraging with my gymbunnies behind me (all two of you!)  It has been absolutely key in my success and will be crucial for my progress.

For all your aspiring tri bunnies, I've made a list which I will expand after I complete/kick ass at the OSIM Triathlon 2010

Image courtesy of Matt Coats (Flickr)

Essentials for Your First Triathlon

• Googles – Unless you have bionic underwater vision, this is crucial. Make sure you test it out with a couple laps in the pool
• Helmet – Most races in good standing will not let you race without a helmet, safety first! Like the googles, ensure that you have cycled a couple times with the helmet.
• Race Number/Tag – No number, no race.
• Digital Watch – If you are like me, seeing the minutes tick away will likely scare the be-jesus out of you. At least it gives you an idea of how you are doing.
• Sunglasses – It helps you run/cycle in peace, I don't care for it so much. I might change my mind after this race
• Sunscreen – Unslightly tan lines from your tri might be the most sexy accessory this season, failing that you might want to slap on some sunscreen even if it is a morning race.
• Towel x 2 – One for the transition area (swim to cycle), the other for when the race ends. I recommend a sports chamois – light, wring-able etc.
• Running Shoes & Socks – Sock up, your feet will love you more.
• Drinking Bottle – I will be filling my bottle 3/4 with ice and 1/4 with water so, it'll be icy cool when I'm killing my legs cycling
• Energy Bar – If you race in the AM like most triathlons, you will be famished after the race and, a bar will keep the hunger pangs away until you get to real food
• Rubber bands – Useful to either count the amount of rounds you are doing or last min emergencies like to tie up a shoe that is detaching itself from the sole.
• Marker – In case, the marking area gets too crowded or the markers numbers is butt ugly and you demand the best in caligraphy!
• Entertainment – If you are like me, your iPod shuffle becomes an extension of you. Professionals doth protest but, if cycling to "boom, boom, POW!" is going to get you moving faster, I say go for the music.
• Race Clothes  – Section them out into race segments – swimming route (swimsuit, googles, swim cap which you will get with your race pack), cycling (shoes, socks, iPod shuffle, helmet, cycling tights, cycling top), running (cap, sunglasses)
• Painkillers – just in case

Day 1

Sleep Count:6hrs and 40mins

Breakfast (7.30am): 2 scoops of 4 Ever Fit Whey Isolate, 2 tbsps of milled Flaxseed, 1 tbsp of Fiber supplement (phyllium husk mix) and 3tsps of fish oil (280 calories)

Snack (9.30am): 5 cashews and a 1/2 cup of a black coffee (50 calories)

Lunch (12.15pm): 2 scoops of 4 Ever Fit Whey Isolate in Tangy Orange, 2 tbsps of milled flaxseed, 1 tbsp of fiber supplement (240 calories)

Snack (2.30pm): 5 cashews and two cups of green tea (50 calories)

Snack (4:00pm): 2 scoops of 4 Ever Fit Whey Isolate, 2 tbsps of milled Flaxseed, 1 tbsp of Fiber supplement (phyllium husk mix) (240 calories)

Post Work Out (8:00pm): 2 scoops of 4 Ever Fit Whey Isolate

Dinner (9.30pm): 2 scoops of 4 Ever Fit Whey Isolate, 1 tbsp of peanut butter, 2 tbsps of milled Flaxseed, 1 tbsp of Fiber supplement (phyllium husk mix), 2tbsp of fish oil (480 calories)

Emotional/Physical: Dull headache at 10am. Dull headache again at 12.30pm.  Took two painkillers at some point. If it continues beyond Week 1, I can't see myself continuing with this. I had a dull headache pretty much the whole day. It gets better after Week 1, apparently. Drank water on both occasions and it went away which looks like I have to up my water intake.. Food cravings were kept at a minimum. Need to buy big bottle of water. Satiated. Kinda of burpy. Very BURPY. Fish oil burps. Surprisingly energetic. I did my work outs as usual, I didn't push myself as hard because, I was afraid of fainting but, I did towards the end and I finished with the same energy level. Come bedtime, I felt more sleepy than usual.

Fitness: Work Out A:

A1: Reverse Split Lunge (3kg x 2) – 12/12/12/12

A2: Narrow Push Up (BW) – 10/10/10

B1: Romanian DL (24kg KB) – 12/12/12/12

B2: Back Row (7.5kg x 2 BB) – 10/10/10/

C: Front Plank (30 secs x 2)

D: Mountain Climber (5mins) -120-140

Day 2

Sleep Count: 6hrs and 30mins

Breakfast (7.30am): 2 scoops of 4 Ever Fit Whey Isolate, 2 tbsps of milled Flaxseed, 1 tbsp of Fiber supplement (phyllium husk mix) (240 calories)

Snack (11:00am): 5 cashews and 1/2 a cup of black coffee (50 calories)

Snack (11:30am): 2 scoops of 4 Ever Fit Whey Isolate (240 calories)

Snack (1:00pm): 5 cashews (50 calories)

Lunch (3:00pm): 2 scoops of 4 Ever Fit Whey Isolate, 2 tbsps of milled Flaxseed, 1 tbsp of Fiber supplement (phyllium husk mix) (240 calories)

Post Work Out (6:00pm): 2 scoops of 4 Ever Fit Whey Isolate (240calorie)

Dinner (9:30pm): 2 scoops of 4 Ever Fit Whey Isolate, 2 tbsps of milled Flaxseed, 1 tbsp of Fiber supplement (phyllium husk mix), a tbsp of peanut butter(480 calories)

Emotional/Physical: Less of a grump compared to AM yesterday. The food cravings are at a minimum as long as I stay away from the smells etc. At some point, I hallucinated smelt chicken rice. Slightly sleepy. Took a pair of painkillers between 10-11am and, headache seemed to have gone away. Extremely thirsty. Drink 3.5litres of water thirsty. On the modified South Beach, I would consume about 2.-2.5l on work out days. This is on top of the water in my protein shakes. Hmmm.

Fitness: Running Intervals (35mins)

2mins of brisk walk at 5.5km/h

1.5mins of jog/run at 8.2-9km/h

Fitness: NEPA

Walked Chutney for 30mins

Day 3

Sleep Count: 7hrs 45mins

Breakfast: -

Snack (11.30am): 5 cashews (50 calories)

Lunch (12.00pm): 2 scoops of 4 Ever Fit Whey Isolate in Tangy Orange, 2 tbsps of milled flaxseed, 1 tbsp of fiber supplement (240 calories)

Emotional/Physical: I started the day on a bad note, I was somehow late for an important meeting and it was not possible to be late. So, I just sucked it up and packed my protein shakes for the rest of the day. Managed to only get my first proper shake in at noon. Was craving soft boiled eggs all through my meeting, really wanted to break the V diet. Decided to make a protein shake and have that, if I still craved for eggs, I'd break my diet. The headaches have not relented, this is with medication x 2 a day. That can't be good. That and I suspect I am whey intolerant. I had a tough day at work. I decided at 2:25pm to break the diet.

Unfortunately, his departure coincides with a failure in getting back to my workout routine. In this bid for fitness, I have earned the desire to learn new things – I started a running programme, signed up for a 5K, a mini triathlon, went climbing and completed it!, woken up more mornings in 2009 than I have ever had all my life, I work out without fail at least x 1 a week (not sufficient for weight loss/fitness) which is not what I can say about most people.

MB started a biggest loser-esque bet with me and right now, he is at -7kg and I'm at -2kg (even this is doubtful because, I've started eating carbs so  my water weight retention averages 2-3kg). Aside the need to win this, I also have to break out of this and here comes in the crazy part. After hearing it from K, I've done some research and decided to give this a whirl. 28 days and my commitment. The hardest part of this, should be in the social aspect of this. I have 1 healthy meal a week to eat. 

What is it?

The Velocity Diet is for all intents and purposes, a liquid diet based on supplements to provide the nutrients that the body needs. The diet is four weeks of protein shakes x 5 times a day with one healthy solid meal (HSM) a week. Uh huh, not a day. A week. The purpose of this diet is to lose as much fat as possible without losing muscle.

Pros of the Velocity Diet

1. If done right, it breaks bad eating behaviour and changes your taste preferences

I recall going off Coke Cola when I first started working out with E and, when I finally started drinking soft drinks again, they all tasted like simple syrup. Yuck.

2. It is not a starvation diet.

Low calorie diets are < 800 calories and below. My recommended caloric intake while on the V diet is 1,400 on non work out days and 1,800 on work out days. That is about the same as my usual low carb, high protein meal plan which worked wonders for me except socialising took up a bigger chunk of my life. Plus, you are literally eating every 3hours of so (oh help me!)

3. More of everything

It is filled with more protein per pound of lean body weight, high in healthy fats – lots of Omega 3, lots of fiber (Mmm)

4. Weight Loss

Need I say more? I have to do this, and I'm a naturally obssessive person (ignore this paragraph if you are a guy is interested in or currently dating me..need to know basis, buddy!)  so I need a distraction from my social life right now. I could do with less social and more grunting if it means I am going to do be stronger and fitter in 28 days.

Cons of the Velocity Diet

1. Social Outcast

Say goodbye to one's social life, at least for 28 days. I mean, how would you go for a family dinner and dish out your protein shaker and, mmm with the best of them? Not very likely. Possibly but not likely, I am not as hardcore as Coach J. Not yet.

2. High barrier to success

You have to ignore one of the most natural instincts in the world – the instinct to EAT…to gnaw on a leg of roasted chicken. Not sure if anyone did a study of people who endevour on this diet but after reading all the reviews and accounts online, it is safe to say that at least 90% of the people give up in the first week. Making Week 1 is key!

3. Dodgy bowel-esque action

With the absence of food, there is only so  much a fiber supplement can um, well supplement.

4. High Start Up Costs

You fork out $ for protein powders, BCAA, fish oil capsules etc. It is not a cheap outlay but it is likely cheaper than eating real food.

Interested in my progress? I am too. Stick around and find out. I'll be starting a weekly measurements, weight loss log basically charting how I feel on the diet. Now, onto the last supper.

Relevant Links:

Velocity Diet 3.0 (T-Nation)

Velocity Diet Review by Coach Dan John

Velocity Diet Training Log by Ratko

5K run (I shut down the app before I could complete, so I have to re-time it on Thursday

Wasn't familiar with the running routes within my estate so I drove the car out to Bedok Reservoir which has a running route of 4.5KM which is just 0.5KM of my running plan. I have known for awhile that running on a threadmill and running on pavement brings out relatively different results with the latter being that much more difficult.

Set my iPhone on the C25K app and off I went. For once, my blasted Nike+ decided to work and, it tracked my distance and speed. With running, alot of it is a mental game, it is pushing yourself when you want to stop or slow down. I recall being able to run 5KM effortlessly at some point of my life, and I had nary a gadget. I determined how hard I worked out on how wet my t-shirt was and, stopped only when I had a stitch. That was caveman goal setting 101, make a goal based on lamp posts. Now, I listen to some stranger telling me how well I'm doing and I'm somewhat on the fence as to if it is indeed better.

CP made a comment about not having music while I run which apart from security reasons, had practical and psychological reasons too. I did not have to lug equipment along, I could just run and, running lets you clear your mind. The last 1.5K was done without music and it was tougher not to have something to pound the gravel to, but I see his point. It does let you unclutter your mind which is key if you've had a glimpse in mine.

Suppose it is a matter of getting used to. 1 down, 5 to go! :) Have a productive Monday!

Wednesday

200m swim – 7mins 10 seconds

I wasn't really pushing myself, my elbow hurts when I stretch and was feeling sorta of punched out.