Week One Thoughts (Week 1):

As you may well know I started a new Lifestyle Plan last week. I prefer to call it a Lifestyle Plan as opposed to a new Nutrition Plan and it was born from a multitude of factors. Yes, I want to be a lean, mean racing machine and hopefully I will see some fruits from the choices I am making; but more importantly I am trying to be more health conscious, so this is about a massive change in mind-set for me.

In the past I’ve always been of the opinion that I can eat anything because of all the training being done. How wrong I was! Firstly and most importantly I think I have been subjecting my body and my health to unnecessary health risks by consuming anything and everything, especially the excessive refined Carbohydrates.  Secondly, it may have cost me in a few races as I probably haven’t been racing at my optimum racing weight but that is being very extreme and is not for everybody.

Carbohydrates is a hot topic right now and you will read plenty about the subject, with Professor Tim Noakes speaking out about highly processed carbohydrates. I am trying to avoid over reacting or being too extreme, while at the same time listening and reading what experts have to say on the subject. I have certainly come to the conclusion that too many refined carbohydrates have been consumed by myself in the past and that this is something I need to address.

Prof Tim Noakes & I at the Sports Science Institute

Gary Player, is arguably the fittest South African and certainly the most consistently fit over many years and he advocates if it is processed avoid it. Well perhaps his body is lucky, or maybe the harder he practised the luckier he got!

Two Week Test (http://ironmansa.com/2013/08/26/two-week-test/)

I decided to follow a two week ‘test’ advocated by Dr Phil Maffetone (which may be very similar to what Prof Tim Noakes would advocate), which eliminates most Refined Carbohydrates. Why a two week test? Well for me there are a few reasons, set out below.

1. I don’t like failing tests, so that increases the likelihood of me succeeding.
2. It’s harder to focus on 3 month, or one year goals, so 2 weeks is seemingly achievable.
3. Once the 2 weeks is concluded, motivation rises which improves the chances of continuing.
4. Two weeks is very often what is required to change habits.
5. I had publicly stated my goal and burnt any life boats or options of turning back.

Week One?

When setting Goals it is important to set S.M.A.R.T. Goals (Specific; Measurable; Achievable; Realistic; Time Bound) and my Goal was very specific and if I am serious about change then yes it would be achievable. But, it is important to realise that change does not come easy and that there will always be trouble at the border post, as we can easily visualise doing something but the execution thereof is so much harder. If you want to transform or get out of your comfort zone, there will be many obstacles and most will come from that little inner voice that is trying to discourage you.

I had done my Shopping prior to the start of Week One, ensuring I had the right foods available and thus wouldn’t be too easily tempted (very, very important). I had written down in my Journal what my Challenge was, the Choices I had made and what I hoped the expected outcome would be and read this daily to reinforce my commitment and escalate my motivation. So I think I was well prepared.

However, change is always tough and most people do not like change and I certainly found the first 2 or 3 days the toughest as your body and your mind (plays games) starts trying to adapt to this new Lifestyle Plan (or Nutrition Plan). I walked into Newton Park Super Spar and while walking down the aisle towards the Tills there was my weakness awaiting me…. mounds and mounds of chocolates. Fortunately before I walked into the Spar I had prepared my mind for the temptation and can remember laughing at the chocolates. In fact I picked one up and asked it “Will you take me closer to, or further away from my Goal?” The chocolate could not answer but the answer was easy and the temptation was laid to rest.

In past months when I hadn’t been so committed, I remember thinking just one more chocolate and I will start next week…. Well that probably happened a dozen times, as it is so easy to put off until tomorrow in this ‘instant gratification’ world that we live in. Get Started!

I remember those first two days having a rumbling stomach in the late afternoons and in the past this would have been a signal to have a biscuit or a rusk. However, my mind was alert and ready and I told myself this was my metabolism getting ignited and starting to burn off the fat, it was like a free interval session without the blood, sweat and tears.

An interesting observation is that as the week progressed I started getting less and less hungry (hunger pangs) and this is probably because the Protein and Fat keeps me full longer and bear in mind I can eat as many nuts, kudu biltong and salads as I like, so I was consuming quite a lot of food.

Another thing I have noticed is that I don’t have a sudden loss of energy, or a feeling of being lethargic an hour or so after a meal, which I think is normally attributable to High GI Foods or Refined or Processed Carbohydrates. The reaction to High GI would normally be that the foods are digested much more rapidly; that they raise Blood Sugar rapidly but a few hours later lead to a crash in Blood Sugar. This leads to a vicious circle of on-going hunger and fluctuating energy levels.  I would advocate reading the article entitled Carb Addiction, on my Facebook page ‘Alec Riddle Coach & Athlete’ with insights by Dr David Ludwig for a better understanding of what we are up against.

Normally I would never weigh myself after one week, but wanted to do so enabling me to share with you what was happening both mentally and physically. So this morning before weighing myself I prepared myself for disappointment as I did not expect to lose weight, even though I had lost a cm around my waist (always measure yourself-as this is more noticeable than weight loss). So I hopped on the scale and I’m 0,5 kg heavier than a week ago (which is sort of what I had anticipated) and that after swimming 4 times, running 3 times and cycling twice within the week? This news could and I’m sure does derail most plans, as they expect results within a week.

As a sportsman and sporting coach I know athletes cannot expect results within a week or two and usually get slower before they get faster due to fatigue from the first week or two of training. Unfortunately we want instant weight loss, well the bad news is that there is no magic formula unless you visit a plastic surgeon. It’s important to remember that fat will be turning to muscle, that the body retains water at differing rates and I’m sure that many other things are happening within the body, so please do not be discouraged. I know next week the scale will be a better friend.

In hindsight was it tougher than I expected? No it was as I expected. Could I have done it any better? Yes, I did have one morning of Jungle Oats but it was planned and I did have 3 Light Beers on Friday night and 2 glasses of red wine on Saturday night, but they were planned (treats or rewards). I believe it is important to have a few small rewards within the week, as this provides a little more encouragement.

The best part of the week was shopping on Sunday afternoon, to ensure I had all I need for the week ahead. Walking down the aisles and thinking how nice it will be to have fruit next week (unrefined carbohydrates) and suddenly I started appreciating fruit whereas in the past I’d taken it for granted and often pushed the fruit aside for refined carbohydrates which have no nutrients to help my body. So yes, one more week to break the bad habits and then a lot to look forward to, in particular body composition changes over the longer term; hopefully improved performance on the bike and in the run, but most importantly I think I will be improving my health and hopefully inspiring one or two folk to follow suit. Good Luck!!

YES, you Can, you Will, you Want to!!