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 70 - The food not eaten and reflections on my progress

• Temptation is everywhere!

Omiage (food souvenirs) at work after people return from travels abroad during Golden Week. This was taken at 11.50 and most of the chocolates my boss from LA brought are gone. It's eating to see how the paper cases have got dishevelled because people have just reached in, grabbed what they like, and not cared if the chocolates get a bit jumbled. I know because I used to be one of these people. Junko, a Japanese colleague, brought Japanese sweets, maybe manju cake with a bean filling. I expect they are way lower in sugar than chocolate. These are still popular, but I saw quite a few just sitting
unwrapped on the Japanese staff's desks. 


The Japanese will probably eat their cake before lunch as the foreigners did, but probably much more slowly and seated, not on the hoof. In the far corner are some small pieces of candied fruit in chocolate brought by Bill, a guy who went to Taiwan. This omiage wasn't that popular - I guess because the foreigners who would go for chocolate had something much more indulgent looking in the form of the box of chocs from the US. Plus it was open which equals a big 'Come on down!' to most people.

And who really wants to make chocolate 'healthy' by adding fruit anyway? My colleague Tracey recently put out some delicious looking homemade white chocolate and cranberry muffins that her teenage son rejected because they had fruit in them. Go figure!

• Progress

I've got good at ignoring the omiage tray and in the past I'd be one of the people who ate just because it was there. It's taken about a year to unlearn this habit. Now I regularly make a good decision about this. I enjoy the feeling of saying no to this and yes to gorgeous colorful vital fruit. I get to do this every day an easy way because I eat fruit daily at 11. As people bring omiage every couple of weeks on average, declining it is a bit harder. It's not part of the daily routine. I always manage though and feel proud and independent.

• A gentle discipline

It strikes me that as emotional eating in the form of my Winnie the Pooh incident happens very seldom. I don't get that emotional regularly. So the craving feeling is experienced as something much darker and threatening.

If I can draw on the skill I demonstrate in front of a stupid tray of sugary goods, I can learn to handle darker moods without going on a sugar binge. And I will.

• Find the bright spots!

PCP-ers, let's not overanalyse our weaknesses. Find the bright spots where things go well, and copy that success into the darker places!   

Day 68 - Ma, Jump rope, Radio

Liked Patrick's mail today about the sheer hard work it takes to learn to jump rope. Well done guys on Day 69 and to those behind us, it IS worth it! Today I'm going to weave two PCP themes - Jump rope and bodily awareness - with a personal one, my radio broadcasting.

To be a good announcer, I need three things.

1. Correctness.
For example, I need to ensure I know how to say names and ask or research if I do not. Also, I need to keep to the timings for each news item.

2. Confidence.
Once the On Air 放送中 sign comes on, I need to believe I am in the right place and I am going to do a good job.

3. Cadence
I've been complimented on having a good sound or pace to my voice. I try to feel both the overall direction or music of a sentence and the individual words. Sometimes I slip into my super-local Essex estuary English and have odd pronunciation, but the overall rhythm and tone is good.


Rhythm, confidence, good form...hmmm sound familiar to my fellow PCP-ers?

If you do something as elemental as jump rope everday, you don't get perfect straightaway or even the next day. I am still unable to consistently jump for more than a minute. But I am consistently jumping around a minute and with time and sweat, this will get longer. You improve in a cyclical manner. Improvements, steps back, plateaus, sudden unexpected leaps forward. And this applies to any skill.

If you do something that calls for confidence, which the rope does, you need to know how you are inside, to be aware. Like the space or 'ma', when eating, there is also a pause in the middle of a jump.

And in this pause is awareness of our strength.

Day 45 - In celebration of the group ahead.

Today, the group ahead complete their PCP, challenging themselves to give their all to those tough final sets. They will be hugely missed. I got so much inspiration and support from them, especially Chris, Molly, and Richard. Guys, enjoy your Mullers and pizza and fizz!

Why did I choose this song? Apart from it being cool and chill and sexy? Because it feels like it's about something just about to start. For PCP-ers just completing with their new rocking bodies, I wonder what that will be.

Get it on.

Day 42 - Another one down

That was the week that was...Week 6. I don't feel that I really pushed myself with the exercises as they were pushing me. I've had some real highs with feeling strong and powerful. And tired too, especially at the weekend. I'm determined to jump early tomorrow.

I think the main places I can get stronger with all this is being more on top of the diet in terms of prepping even more at home so I don't eat the salty fish that is delicious, but not strictly PCP. I also want to have a stronger week with my form, posture, and really making every exercise count. Compared to a couple of weeks back when I felt searing tiredness and soreness in my shoulders and legs, this week has been easier.

Today when I got home and got changed I saw a real change around my middle. Like I am starting to have a middle!

Gambatte minnasan!

Day 36 - Sleep, mind, exercise

I've been going on recently about how important it is to get enough sleep! I know I have it easier than many PCP-ers who have families and more demanding jobs, but the video is produced by a mother of two young girls and she's learnt how to say 'NO' to the email, the tv, the books, the 'one more thing', and just switch off the light.

Deep, heavy, knocked-out sleep yesterday! Oh yes! Then a really satisfying pre-brekkie workout under the sakura this morning. I still need to push myself with the floor jumps, and the piston squats were on pathetic jelly-legs after jumping. Failed after the third set of pull-ups. I'm going to do PU again tonight on my way home in a different 'free gym' AKA kids playground and play around with the form of the squats in my room tonight. A little bit of advance planning will save me time consulting the computer screen!

Saying 'Do it badly' is a way for me to get past the feeling of 'I'm so useless'. It's better to fail on the first attempt, than to never try. I think I failed this morning as I really went for it with the swing of the PU. With skipping, I found the form easier when I tried to go fast (less mind interference) and then my lack of cardiovascular strength let me down.

As we all get fitter, I think mastering new exercises will be different. Still hard, but more control and body intelligence. Have you noticed any patterns with your training yet? Do you go after speed or form or just get through them?

Have a great Day 36 gang!