Archives for August 2011

Oops I Weighed Myself

I weighed myself today for the first time in 2.5 years.

Today, I weigh 154 lbs (70 kg) which means my bmi is 29,1.  (For the reference, I’m 5 ft 1 inches tall and I weighed 134 lb on February 9th 2008). I’m a plumped-up office worker indeed.  🙂

So far I have measured my “inch loss success” by taking photos of myself wearing my goal jeans. It has worked pretty well, but of course I’ve been curious about my weight.


I stopped weighing myself simply because I was so tired of being a slave to the scale. Three years ago I learned to eat healthily and was very frustrated when my weight didn’t budge even though I could fit into smaller clothes. (That’s what happens when you lose weight at a very moderate pace and improve your diet instead of just “dieting”).

So, for a couple of years I’ve been blithely oblivious about my real weight. After 2.5 years, early menopause, runner’s knee and one clinical depression, I put on 20 pounds.  Seems I’ve been on a real weight gain program!

My weight gain does explain some things – why I hate photos taken of me. But it’s also interesting to notice, that despite my weight gain I’ve felt better and better in my body. That’s thanks to my exercise habit and relatively healthy eating. I’m feeling great but not looking so good on the outside.

I'm not stretching, I just try to prevent my niece from taking an unflattering photo of me!

Weighing myself is a definitely a wake-up call.

What I’m worried about now is my attempt to learn intuitive eating – regular weigh ins and intuitive eating really don’t go well together. It’s difficult to maintain a normal relationship to eating and food if you obsess about the figures on your scale.

Do I transform into an obsessed, unhappy dieter again?  I guess only time will show!

Best Wishes,



My Yoga Story

I think now is a good time to tell you my yoga story.

My yoga story doesn’t have a “happy ending”,  but I like to think I learned some valuable lessons about the limits of my body and the importance of staying faithful to myself.

A few years ago I was an aspiring yoga student. I took classes, practiced at home, bought yoga props and purchased more than my share of yoga books and dvds. I was even about to start studying the yoga sutras of Patanjali. 🙂

Now, more than two years have gone by without me doing a single asana.


One of the reasons I quit yoga is that my body type wasn’t compatible with my chosen yoga style. Or to put it a little differently: my mind was willing but my body was not!

I decided to try yoga because I was curious. Everyone and their cousin was talking about Ashtanga yoga, so I signed up for a beginner class offered by my University. Ashtanga yoga was – and probably still is – the most popular style of yoga in Finland. (For those that haven’t done yoga, Ashataga is a very athletic and demanding style of yoga).

I’m a naturally flexible person, but that was the only trait I had going for me in regard with Ashtanga yoga. I don’t have the muscular strength or long limbs that would be ideal for Ashtanga. Also, as you may recall, at that time I still suffered from chronic tension headaches and constant pains in my upper body.


Nevertheless, my yoga journey started well.

[Read more…]

How to Start Exercising For Couch Potatoes – 2 Common Mistakes To Avoid

It’s not easy to start exercising if you’ve been sedentary for a long time. It’s even trickier if you’re obese and seriously out of shape.

And it you’re in your forties or older, you have to take into account the fact that what worked for you when you were twenty probably won’t work for you today.

Here are two – in my experience – common mistakes you want to avoid when you start exercising. Keeping them in mind might save you some time and frustration in your journey to a fit body.

Mistake 1: Not Taking Into Account Your Fitness Level

Ready-made fitness programs like Jillian’s 30-Day Shred can be great sources of inspiration, but it makes me cringe every time when someone who has been sedentary for years takes on a workout that is too intense. It usually ends up in frustration, discouragement or even injury.

This might sound obvious, but often people blindly follow some program even if their body signals it’s too much for them. If you’re shaking and nauseous after a workout, it’s too intense for you. Another sure-fire sign that you’re training too hard is that you start dreading your workouts beforehand. [Read more…]

DailyFeats – Establishing Good Health Habits Online

Everyone knows how hard it can be to establish new healthy habits.

On Sunday afternoon you have extra time to inspect your belly bulge and you decide to do something about it. You say to yourself “From now on,  I will eat more fruits and veggies, use stairs instead of the elevator and go for a walk at least three times a week.” On Monday morning you’re still huffing and puffing with enthusiasm for your new healthy lifestyle. You take your first walk on Monday evening and eat a banana.

Then life intervenes, and on Friday morning you realize you’ve forgotten all about your new healthy lifestyle.


Most of us could use some support for establishing good health habits. There are even online applications for it. This week I stumbled upon one such application – DailyFeats – when I visited Charlotte’s fitness blog. It looked interesting, so I decided to give it a try. [Read more…]

HEM Ankle Rehab Review – How To Heal A Sprained Ankle Fast

hem ankle rehab systemAs you may remember, I sprained my ankle over two weeks ago. When I surfed on the Internet with my ankle bundled up and elevated on my desk (as per RICE instructions), I found Scott Malin’s ebook H.E.M Ankle Rehab System and purchased it.

I’m glad I did!

The HEM Ankle Rehab book is one of those purchases where you get more than you expect. It’s actually two books: a rehabilitation program for ankle sprains and a prehab program for building strong and stable ankles. The pdf is all of 160 pages with lots of detailed pictures and instructions.

According to Scott Malin, the problem with R.I.C.E. protocol is that it’s slow, ineffective and outdated.  The HEM ebook presents an alternative treatment for ankle injuries.

It has three parts – the first two have instructions for treating the swelling, pain and stiffness associated with the sprain.  The third part consists of rehabilitation exercises for the ankle, including mobility, balance and strengthening movements.


I started applying the HEM program on my left ankle on the second day after my sprain and it really speeded the recovery process. Usually after the sprain your ankle is stiff as a board and painful even weeks after the injury. With the H.E.M protocol, I got rid of most of my stiffness in a few days and was able to start with the rehab exercises on the third day after the sprain.

ankle mobility exercise from hem ankle rehabI was walking normally at the end of the first week and returned to Flavia’s workout program on Monday.

I’m almost done with the rehab exercises in the first part of the book and will move on to the more demanding prehab exercises. I’m going to continue with the prehab program till my ankles are better than they were before my sprain. 🙂


Let me remind you again why it is so important to rehabilitate your ankle after even a small ankle sprain. In Scott Malin’s words:

But there is a more serious problem with R.I.C.E. that goes beyond the slow healing rate. It sets you up for many future ankle and potentially more serious injuries. You see, with the initial injury, you’ve weakened the ligaments around the ankle joint and they will now be much more susceptible to injury with much less provocation. In addition, scar tissue develops which inhibits a healthy range of motion in the ankle joints. So, if you do not specifically rehabilitate the ankle joint by strengthening and mobilizing it, you will be much more susceptible to injuries to the knees and hips. (p. 7, emphasis mine).

In other words, if you don’t want to end up a serial ankle sprainer like me, you had better do something about it!

If you want to know how to heal a sprained ankle fast, click here to grab your piece of HEM Ankle Rehab book.

Best Wishes,