Day 90 - Gambarimashita!

Welcome to my peak! For those of you outside Japan, 'gambarimashita' means 'I did my best!'
I'm proud of what I've done with the help of this awesome program, the guidance of Chen and Patrick, and of course, my fellow PCPers. As I stand at the peak, I look across at the rest of my gang standing on their own mountain tops, people I have to thank  - Kristi, Yeeman, Ricky, Shirley, Paul, Jon, and all of the other people who helped me so much. I shout and give them a wave of triumph. We made it!

This long post is in eight parts


1. My banner
2. The PCP mindset
3. PCPing and a better planet
4. PCPing and feminism
5. PCPing and relationships
6. The next adventure
7. Thank you
8. Conclusion


1. My banner


Diet


This was without a doubt the most satisfying part of the PCP and one that I felt most secure about. I had already done some online coaching to improve my eating habits, but PCPing went much further. Weighing food became second nature, making bento boxes a pleasure, shopping meant I saved a load of money. 


I thought, erroneously, that PCP-ing would have me cutting back, but was delighted to be told to eat more. Patrick and Chen grasped from my photos that I have a body type (ectomorph, hard-gainer) I'd need to 'keep the tank very full'. I ate and I ate and I ate. Lots of fish, lots of eggs, piles of veg, carbs in moderation. Comments from colleagues on my food included


'Are you feeding the cat?' (on seeing a plate of veggies and fish)


'What is this, voodoo?' (on seeing me separate an egg yolk)


'Are you really losing weight on this diet?' (Again, on seeing a plate of veggies, bread, fish). 


It really is a relief to know that I can eat well and enjoy it. 


Two tips:


1. Eat food, not too much, mainly plants (Michael Pollan)
2. If man made it, don't eat it


Of course, we can't live by this 100 per cent, but in today's food environment, we need to think this way!

Food eaten out adapted for PCPing by ordering extra veg!

Brown rice sushi roll, a la Youtube. Egg inspired by St. George

Fitness


Doing jump rope everyday strengthens your heart muscles, lungs, and teaches better breathing. On day 90 I belted out my record 630 odd jumps in a row very comfortably. After week 1, my jinga (the basic step in capoeira) got much more fluid and powerful. The diet of wholefoods really helped me feel lighter and more like exercising and moving. 

Better fitness = better breathing

Better breathing = better voice

(One tip I hope you won't judge me for...Sleep in workout clothes, so you don't have any time to waste for morning jump rope!)


Strength


I upped my muscle percentage with alot of work. I pushed myself hard during workouts to feel a good burn. And did my best to get enough sleep, so my muscles would build. Now I feel a real solidity to my body where before I was just soft. It's an awesome feeling and I plan to continue to build my muscles. I was most pleased with how my shoulders developed, but also with my torso and arms. The exercises I found hardest were the legups, press ups, pullups. Legups got better and turned into good V-sit ups. Pressups made me feel like GI Jane. Pullups are in my future!


Three tips for building muscle


1. Go after a strong burn. Days when you just get through should be the exception. 
2. Sleep! The weeks I skimped on sleep showed poorer muscle growth. 
3. Expect a cycle of energy and slump. Muscle tissue gets shredded before reforming as new muscle. 

Capoeira


Doing so much for the PCP (expect to spend a lot of time shopping/cooking/cleaning!) meant that my capoeira time got cut back. However, my instructor Cacapa and I can see a difference. I'm more confident, my moves are stronger and more decisive, and I ask more questions. I need to now work on my musicality and learn the instruments for the roda. 

Barbara Stanwyck


I chose her for her sassiness and poise. As the weeks went on, the people in my group and the people who were ahead, especially Chris and Molly, became my role models. Thank you!


2. The PCP mindset (A-E-I-O-U)


A = Animal. 


Wild animals eat when they need food and they eat what is needed. They move and rest at the right time. They do not eat for comfort, worry about their appearance, step on scales or any other nonsense. 
Their main characteristic is functional excellence. Human animals have the ability to know what to eat, how much to rest, and move for a healthy life. 


E = Educated


The paradox of modern life with processed foods and sedentary lifestyles is that modern humans have a distorted relationship with their bodies. During the PCP program we learn a lot of important information on how to care for our most precious gift. Topics such as muscle growth, how to eat well, hydration, exercise, mind/body, sleep. I've really enjoyed this part of the PCP. Patrick, you have a real gift for explaining how the body works in a way that is both accessible, and awe-inspiring. 


I = Intuitive


The way that we apply this knowledge is going to be largely intuitive. I think I have a relaxed confidence in my body now. I trust that it will tell me when something needs adjusting. I just have to listen.


O = Optimistic


Having a strong and intimate understanding of my body can only make me more optimistic about life in general. Of course, bad things happen - the biggest earthquake in Japan's history happened on my Day 11. However, for a lot of people, including myself, the discipline of the PCP was very grounding. And the endorphines of a great workout or skipping session are better than any night of drinking! 


U = Understanding


We've all fallen from the PCP wagon in some way shape or form. And we signed up for this thing! So while we've gone through some radical changes, we won't judge others (or ourselves come to that) when we see people eating badly or not exercising. We can share what we've learnt with those who really want to know and ask. Live by example, stay chilled!

Educated, intuitive, optimistic, understanding, ANIMALS

3. PCP-ing for a better planet


If everyone did the PCP at some point we'd see


1. More demand for a variety of whole foods. Perhaps more biodiversity. 
2. Lower rates of life-style related diseases, diabetes, heart disease, cancers. 
3. Greater happiness all round

A PCP-ed out world? Nice thought. 

4. PCP-ing and feminism

PCP-ing puts women in charge of how they look and feel, plus cheering on other women. 

"Well, I think I look nice" Julia Roberts as Erin Brokovich

5. PCP-ing and relationships


PCP-ing will raise your expectations of yourself and others. This usually is a good thing, but if a relationship isn't working out, then you'll probably find yourself doing a bit of rethinking. And you'll feel pretty vulnerable too. 


Tip: Use the blogs to make connections, relax, have fun, and get support. Because sometimes, you just won't get it from people you want it from. 


Generally, PCP-ing will be good for relationships by making you a more open and relaxed person. 

Who can resist us?

6. The next adventure


I want to learn and do more with capoeira, get a real career in radio, travel more. Maybe to Kristi's house as she seems to be a good cook and knows some interesting places. I also want to get a meditation practice going. I think this will be an investment for life; just like the PCP has been. 

7. Thank you 

Deep gassho to Patrick and Chen for your insight, plans, encouragement. Patrick, I appreciate you working out with me at the end of a heavy Sunday schedule. 


To all my fellow PCP-ers who made me laugh, encourage me, made me think, inspired. Good luck with the next journey!


To my colleagues, especially Tracy, Russell, and Joy, for encouragement, practical advice, and taking photos. 


To Hayden, for the encouraging emails and being an awesome listener. 

No trouble keeping balance after PCP!?

To my friends at Bantus Capoeira Japan, Cacapa, Bolinha, Abelinha, Cafune. 
You'll see much more of me at class now!


8. Conclusion from Oscar Wilde

'Nothing should reveal the body, but the body'

Day 75 - Indulgence 3

All I can say about the indulgence is 'We have waited for this day!'

Got through last night's and this morning's workout. Have had to forgo capoeira as the workouts, plus feeding schedule is too busy. Kudos to all those with families doing PCP! You are heroes!

Morning abs. to failure was very wierd. My abs didn't fail as much as my whole body feeling like it couldn't go on. And I have still got to do Kung Fu sits ups and pullups in the part where the bar is. My plan is to spend some time with Mike and hopefully he'll inspire me to do pullups.

I keep meaning to mention you that in the 8-min legs video he sports a circus strong-man style mantard. Has he no shame!?

I'm glad that we have this indulgence tonight and that I assumed it would be this weekend. I'm meeting my mate at a curry house and we are going to do the Saturday night thing. Only without alcohol, I really am not interested in it anymore. I say that now, mind you!

Have a good weekend, get some rest sometime, enjoy the sun if you're in Tokyo!

And bon appetite to those indulging tonight...

Day 70 - Photo from Sunday

Day 68 - The role of 'Ma' and chopsticks in weight loss

Well done those who identified the whale as a rest for chopsticks.

Here is one Yoko gave me, and it also brightens the table as a tiny vase.

Chopsticks are a very important tool for portion control - as Patrick said, you eat less. Or you learn to be satisfied with less. Japanese serve smaller portions, on smaller plates, and take their time over their meals.
This is not out of a sense of righteousness or a desire to diet. It is part of the cultural norm of eating well.

As PCP-ers, we have much to learn from the traditional Japanese attitude to food.

To eat well is to be reverent about food and that means eating faster or slower depending on our energy needs at the time. We often overestimate how quickly we need to eat and feel uncomfortable with a little bit of hunger. We see food and food images around us so much that our brains are constantly suggesting we eat - even when we don't need to! Modern people have stopped listening to the body. Cue the chopstick rest.

To listen to the body, we need a bit of 'ma' 間 or space. This is impossible if the chopsticks or fork or spoon constantly hovers over the food, like an eagle about to descend. Sometimes we need to 'rest the  chopsticks' (a Japanese idiom I think).

Inject a little space into meal times and it becomes easier to let the brain catch up with the stomach. I find there is a kind of quietening and calming that happens shortly after eating. It's a good feeling, tingly, and warm.

There are other things that the Japanese do - say a kind of grace 'ittadakimasu' before eating, which means 'I receive' and 'gocchisosama' after eating which, pleasingly enough, translates to 'it was a feast'.

Let's observe 'ma', the quietening when we receives vital energy from food. Be reverent, and take pleasure. It was a feast.

-------

PCP-wise, today was a strong day. Made two homemade obento and just about to enjoy my evening fruit. Did a 2.5 hour capoeira class which was gruelling, but very satisfying when Cacapa made us do planks that were shorter than the ones I'd done that morning!

And here's a shot of me skipping in the park on my lunch break yesterday.

Day 66 - Capoeira, music, sushi

Here's a video from a few weeks ago - my capoeira group had an open roda in Inokashira Park. I'd committed to doing a PCP workout this day before Cacapa announced it, so I showed up briefly at the start and got in some 'upside-down-time'. I'm not in this video, but Cacapa is as well as a lot of beginners. He and his wife Cafune work really hard getting people into capoeira. You can see a lot of beginners exploring the moves in this video. As capoeira is played with traditional Brazilian music and song, you can put your soul into it. Music and movement are really hard to separate!

I'd love to know what kind of things you guys listen to while working out. I already said that I love Jango, but I forgot to mention that when you join it, you can compile your own radio stations. It's a bit like playlists, only you get music that the program predicts you will enjoy as well as the singers and songs that you specifically say you like. More random than a playlist, but more personal than radio. I'm on as Minxybrit if you want to look for me!

---

Yesterday's PCP report was that I had a perfect day on the workouts and even did 8-minute abs inspired by Yeeman. Lunch was eaten at the NHK canteen after my broadcast and I got sushi.

(For those living in Japan, this is probably the most expensive of the canteen offerings! I got this as it had the maximum protein)

I guessed the amount of fish with reference to a photo of 100 g. that I'd eaten on Saturday.

To get the rice, I asked the guy serving to weigh it, but he just said each piece was 20 g. I ate the negitoro (diced tuna) rolls, which may not have had exactly 20 g., but there is a point at which you have to let it go, especially when eating out. There were no veggies in this meal though, so I ate more in the evening.

My throat is a bit better, thanks for the advice to rest!

I tend to start to overdo things as soon as I feel a bit better, so I'll be taking it slowly today as its a big night tonight.

Day 56 - Energy peaks and troughs

My energy levels have been up and down a lot today. Made myself turn out the light at 10.30 yesterday and woke early.  Did my jumps reasonably smoothly - got up to 280 at one set. Then HUGELY sleepy before lunch and then pretty even for the rest of the day. Now it's time to turn out the light and I want to stay up. Plus we seem to get earthquakes around this time! There's one going off as I type this. Most inconsiderate.

I remind myself that I am very lucky to have survived the quake and have a normal life and the chance to make wise choices about my health.

Here's a good quote on energy by Corita Kent.

'Love the moment, and the energy of that moment will spread beyond all boundaries'.

Okay, time for some horizontal training.

Oyasumi nasai!

Day 54 in pictures

The Chosen One - Queen of Marron and matcha icecream.

But I'd gone for this before!

My best mate from North Gloustershire, Hayden. He had an apple caramel cake and I blame him for not eating more of the icecream....(C'mon, what's not to love about matcha icecream!?)

Other people around during Saturday were the fabulous people at Fab Academy, Kike (the teacher) and Brad. More of them later. Kike is a superb teacher and I've learnt so much from him about how to be a sassy girl...The video shoot is next Saturday and I'll be posting it!

April is a Brit in the class who has learnt all the moves and I copy her shamelessly. It was her birthday, and the Fab. duo provided champagne and cake. Patrick, no hints there for how to treat us PCP-ers!

On the theme of Brits - yesterday was St. George's Day and I made a boiled egg in his honour. (Note to self - don't let pastels get on the boiled egg itself). The sushi you see is a little wonky, but it was my first time. Here it is being assembled....

A random Youtube video on sushi making with soppy music gave me an idea on how to start, but Yoko told me the rice should be spread out. Cooking is all about screwing up and eating your mistakes experimenting. Also, having everything ready to roll! Like getting your bands/mat/push up bars together before a workout. 

And finally, here is a blurry shot of my torso for your viewing pleasure. 

Day 50 - A good laugh and a long sleep are the best cures in the doctor's book.

Love that Irish proverb there!

Slept long and deep last night although I felt ridiculous about having to concentrate so hard (don't turn on computer! don't open book! don't put away cups!) Woke up a bit groggy and more aware of my body. Give your muscles get a chance to rest and they seem to hurt more! I take this continued ache as a message from my body (the toddler) to do the same thing tonight. I will put out the light by 11 pm at the latest.

 Gretchen Ruben  has some wise words on treating yourself as a toddler and planning ahead.

This is the first day in the whole project that I have had an entire workout (jump rope and muscle work) to do in the evening. I might swap out the jump rope for a mini dance session - if you remember I'm doing a Sassy Girl dance class and there will be a video shoot in two weekends. I need to learn the steps and Kike kindly gave everyone a CD with his choreography. The music is Christina Aguleira's 'Burlesque' and it's great to do it with a stronger leaner body. So I get to Be A Woman as well as a fractious toddler. Ace.

How about you guys? How are you going to get a good night's training?

Day 47 - Gratuitous shot of Barbara Stanwyck and some remarks on motivation

Isn't she just fabulous!


I'm going to a dance class at FAB Academy, Roppongi in about five minutes. It's a five week course leading to a fashion shoot with choreography, 'glamour' shots, and poses given by Kiki. This kind of thing is a bit scary, but the group are all very cool (all ladies) and the instructor, (a gay guy) tells us how to be feminine, drawing on his experience as a drag artist. It was pretty interesting advice - find what it is that makes you as an individual feel sexy. For example, he could never get his hands to move like a woman unless he had gorgeous nails on. It might be how you tie your hair, how a garment sits on you, a colour, a smell, a favourite accessory. This advice is good in so far as it means you explore what is personal to you and claim it as part of your own original sass factor.  Individuality combined with pleasure is very sexy. 


For PCP-ers though this call to individuality is much much deeper. We are not just exploring how to adorn our bodies here. This project is graft: breaking down, rebuilding, using, restoring, nourishing. Every time we weigh food, get off the couch, say no to fake food, and yes to real food, go to bed early, decline something. There are rules that are tough, but - on the individuality theme - we all find our own way to make them work for us. Some people work out early, others late, some while children sleep, others like Molly in the group ahead, with their family. Some people eat out, others at home, others make PCP boxed meals and eat them on the fly. We all have different MOs - it's SO interesting to read everyone's blogs. 


I love the fact that I can choose so much of what I get to do, but also that the framework is a proven one. Moreover, it is working for me. I am losing fat, toning up, and feeling quietly stronger each day. This process has been mostly good days, but there is usually a bit of time in every day when I have to remind myself of the bigger picture. Today's low was around after lunch which was the time I'd set aside for muscle workouts. I really did not want to do it and I did want to eat the remaining rice from my bento. (Half the bento remained!)  I was tired and that vinegary rice was tasty, dammit. 


Point for the Valley Dwellers: We don't have to feel 'ra-ra-rah!' Just put one foot in front of the other. 

Day 30 - One third in!

It's only just after lunch now, but I wanted to nail a few things about the 1/3 mark!  There are a few negatives, but I'm saving those for another time. Maybe Day 45!?

New habits

We've put down the spade work for the challenges of the next two months. The first times you say 'no' to things it feels like a big step, then it becomes just your habit. Your habit becomes something that is part of you and you wouldn't do it any other way. When people say 'It's my habit' as an excuse for eating or drinking too much or not exercising, they really mean 'I don't care enough to do something different'. Habits are either your greatest ally or your worst enemy depending on how they impact your life.

The body speaks

Everyone is showing some changes, big in some places, and small in others. 

I'm suprised at how much my torso is flattening and my legs are bulking up. I feel more present in my own body. This gives me hope that the next two months work is going to yield results. 

Our community

I've received so much encouragement from my team, those ahead of me, and those who've already completed. This helped me face the situation in Japan and to push on with the PCP. You can always find a blog post that gives you ideas, inspiration, a reality check, a nudge. Whatever you need to hear, it'll be out there. If I was doing this on my own, I'd have given up on Day 2. I know it's going to get harder (and it should) and I'm looking forward to seeing everyone's journey. 

Oh, and the greatest thing is that rather than feeling jealous of other people, I feel in their corner. I want them to lose that bit of weight or build muscle or complete their V sit-ups. This feeling of generosity, of wanting others to be fabulous and flourish, doesn't happen often enough for me. But when you see the comments people give you can't help wanting to be a part of it. 

[ SIDE RANT

At the risk of sounding like a conspiracy theorist, I do believe that so many situations in life nudge us to compare ourselves to others in an unhelpful way. Look at how people buy clothes in a shop. They always avoid looking too closely at fellow shoppers, but there is always a glance, an interrogation. In the UK last year as I was holding up a sweater to myself and looking in the mirror. A middle-aged lady walked past and exclaimed 'Looks lovely!' and was gone before I turned from the mirror. This is the kind of celebratory attitude we can take to others. But all too often we see each other as competitors. PCPing is a refreshing break from all that nonsense]

Self knowledge

Doing the same challenge each day teaches you about yourself. Negative things include being too quick to think a set is over, over thinking, procrastinating, being embarrassed exercising in front of strangers, being prideful exercising in front of strangers. Good things - I'm a fairly mean cook, I like sleep, I can be disciplined if I know what is expected.

Day 18 - TGIF

Short post as pretty tired. Biked home and had a better workout with
the jumprope. Lunch was eaten out and far too salty. Need to ask about
canned fish...
Very glad to make it to Friday!

Day 1 - Hungry for it

"Be moderate in order to taste the joys of life in abundance" Epicurus

Today I began by eating half of what I would normally eat in a given day. I think I did okay and was pleased that I did keep to it. I usually try to eat a lot of fruit and veggies in a given day, so cutting back on them was a bit odd. The novelty value, plus the fact that I have been eating like a horse over the last week or so, helped me get through.

Eating in moderation has always been a huge challenge for me. I'll be drawing on a few tips that have helped me curb my enthusiasm for food as a toy, a diversion, a playground. Namely, think about whether you have a craving or real hunger (cravings are in the head and usually for something specific). You know hunger as it builds slowly and is not for something specific; you'll take your time to decide what to have even when you are hungry.

I don't like feeling hungry for long, but I do like a bit of hunger as it makes food taste better.

I made a mistake of getting too much food today and I gave some of it, a tuna and egg sandwich, to a guy on the street who needed it. He was one of the people that is pushing a cart along with stuff like newspapers that he is going to sell somewhere. I got a big smile, then - this killed me - he started rooting around in the cart saying 'Yasai jusu ga arimasu yo!' (I've got some veggie juice) Homeless dude was going to repay me. Reciprocity is a big thing in Japanese culture and he wanted to do the right thing. I was touched, but at the time thought he needed it more than me. Maybe I should have just accepted it, but I'd then have to find another person to give the juice onto (I avoid juices). Grrr!

Going back to the tips on how to deal with hunger. One thing is to be grateful for the food we have and the opportunity to make good choices for our health. It is a big deal to be able to choose what to eat.
Eating right is hard for me, but I'm looking forward to learning more about how to eat better.