In the fat tank

Trust Grahamstown's weather to cause a power cut the night before our session in the hydrostatic weighing tank, and to present freezing wet weather on the day.  Nonetheless this did not deter three brave health journ students from discovering their weight under water.  Thankfully, the HKE department in attempts to keep the water at least 21 degrees had kettles boiling all morning.  Hydrostatic weighing is perhaps the most accurate 'weigh' to measure your body fat composition.  The principle of hydrostatic weighing is that certain body tissues such as muscles and bones are dense and sink, whereas body fat is less dense and tends to 'float'.  Your weight is measured underwater and then using a prediction equation, they determine the amount of muscle and adipose tissue.  I weighed 1.5kg underwater.  Much to my dismay, the lower your weight, the fatter you are.  A pity it doesn't work like this on land.  Miriam will still put our weights into the prediction equation and then let us know individually how 'fat' we are.

We also had our skinfold measurements taken: this method assesses the amount of subcutaneous adipose tissue.  Using calipers the HKE students grabbed at our fat.  They measure the number of skinfolds, with the underlying fat on the body.  Using a prediction equation they can then determine the percent of body fat.  This method is quite invasive but the HKE students were most sensitive and polite, thereby making the whole experience rather enjoyable as us girls in one corner were able to discuss those niggly bits that love to move but are impossible to move.

And incase the above methods do not work, we also did a Biolectrical Impedance (BI) test.  This was the most relaxing method as you simply lie on a mat, on your back.  Two electrodes are attached to your foot and two to your hand.  A slight current is sent through your body, although you feel nothing, and you are able to gain your BI.

And now we 'weight' for the results.

A lack of culture leads to obesity

Today was International day, or at least at Rhodes it was.  It started with a parade of school groups, church groups, student groups and all-sorts of other kinds of groups dressed up in a colourful array of cultural dress.  People represented their own country, others represented their father's country and some just represented an 'exotic' country.  It was an afternoon of absolute organised chaos.  There were balloons everywhere, people wearing boards representing countries or phrases in foreign languages.  Two friendly labradors also took part in their doggy dress.  There were small children running around everywhere, weaving between the crowds and yet we were all one big family, taking care of eachother's children.  It was truly magical.  And what does this have to do with obesity, apart from the fact that we walked from under the arch and back, down Somerset, into African and then paraded once around the field.  We then ended off with marimba bands, gumboot dancing, asian dancing, african dancing and finally a soccer match between a South African team and a Zimbabwean team.

The point I am trying to make is, if we were all deeply entrenched in a culture, any culture, pick a culture and embrace it- then we would be involved in some form of movement or cultural activity on a regular basis.  For instance, I have some Irish blood in me, not a lot, but it's there.  If I was to embrace this culture I would do Irish dacning and I would attend Irish dances.....AND I would be active and therefore reduce my chances of being obese.  Hence, a lack of culture leads to obesity. So if you want to lose weight, lose yourself in a culture.

Sitting is killing you....check this out.

http://mashable.com/2011/05/09/sitting-down-infographic/

1 in 9 Silent Protest!

On Thursday we had our weekly 'weigh in'.  This was a repeat of our first assessment to establish how far we have come or regressed possibly.  The scale suggested a regress in my case, although Sam was quick to point out that muscle weighs more than fat.  We did the step test, again, sit-ups, push-ups, burpies, balance test, power test and lower back test. 

Miriam is busy drawing up conclusions from our results and when they are released you will hear it here first.

On a more important note, the 1 in 9 silent protest took place on 15 April i.e. yesterday.  What an amazing day! And what a wonderful way to promote sexual health and anti-violence against women and children.   So while many of my friends were celebrating "National Cleavage Day" we were protesting against violence and rape to women's bodies. I had a couple friends ask why we would protest on national cleavage day: well firstly I don't think it was intentional but anyway national cleavage day is a stupid day for men to unashamedly stare at women's boobs and why would any rational women buy into this MANmade day? 

For the clueless, and I assure you after walking around campus with your mouth taped shut, it becomes clear that there are so many arrogant and clueless South Africans out there.  The 1 in 9 campaign is a campaign which highlights the fact that only 1 in 9 women who are raped in this counry report it. 

Some Scary Stats:

In 2011, 72 500 rapes were reported in this country this is on 1/9 of the rapes that actually occurred.  Of these cases  only 4% were successfully prosecuted.  This horrific stat suggests that by the time every one of the 24 million women in South Africa, reach the age of 50, they will have a almost 100% chance of having been raped!  Quite scary if you're a women living in South Africa.

The 1 in 9 campaign was the biggest yet on Rhodes University campus and the best so far, in my opinion, (I have participated in 3 previously).  It started with speeches and taping at 6am and then a die-in at 12:30 and concluded with a march to the Cathedral, where we broke our fast with water.  Rape Survivors and Silent protesters were given an opportunity to speak out about their experiences before we proceeded in a march to TAKE BACK THE NIGHT and eat some supper at the Great Hall.  The whole experience was absolutely moving.  Some 350 men participated out of the 1500 protesters, I was impressed to see all 3 of my male classmates participating, this is the biggest group yet and will surely grow.  But as the Chaplain welcomed us and told us he was protesting because he has 2 young girls, I couldn't help wonder why more men, more specifically, my friends refuse to get involved?

One can't help being angered by being at the butt end of jokes on campus by non-participating students and perhaps the male participants feel it most.  Perhaps, my mouth being taped was a good thing because it stopped me from telling a good few males that they should come back with their comments when their girlfriend, mother or sister gets raped.  This, I realise is not the best solution and one can only hope that it doesn't take such an incident to convince the cynics that rape in this country is out of control and it's time we took control. 

A strong theme of the day was that our supposed "Justice System" is not Just; it is just a system and one that we need to fight to make Just!

In Solidarity with all rape SURVIVORS! you are not alone.

Screw the girls on the covers of ‘health’ magazines....we’ll show you real exercise!

Training Day: 2

Trainers: Alice and Lauren

Venue: The laboratory

Thursday training. The Health Journ class (bar one) was outside the HKE department at 12:50 to meet the trainers for the day.  We moved straight into a workout designed by Alice and Lauren.  The workout was not too tough yesterday and I am not feeling the after-effects as I did last time.  However, this workout was enjoyable and one that I can carry on doing at home:

The workout:

Hamstring curls – 2x10

Leg lifts – 2x 15

Lateral elastic raises – 2x18

Pec Dec - 2x15

Crab crunch – 2x15

Lunges - 2x10

Abductor/Adductor – 2 x15

Plank – 2x30sec

Dips – 2x10

If you are not sure what these moves are, don’t fear, I bring you photos (not great quality) but photos nonetheless.  A basic rundown though of the more ‘tricky’ names: the hamstring curls is with a core ball, Pec Dec is with a piece of gym equipment and the Abductor/Adductor also the Yes/No machine or ‘slut’ machine-apparently.  See pictures for more details and please note what woman doing exercise really look like: no make-up and really getting sweaty. So next time you follow a six week programme, from a magazine, which is sure to guarantee the results as the woman in the picture, please acknowledge that she most probably did not get her body from the six week programme and probably just has good genes.  On that note: keep working out!

Lateral Elastic raises

Pec Dec

Crab crunches

Dips

Plank



Megs (in blue) Hamstring curls. Me (in pink) Leg lifts




Lunges

Abductor/Adductor

Some Static stretches

Sam you B…..eauty!

On Thursday, the four soldiers, in our class of eight, who had not been nailed by the flu or some sort of injury made our way through a strength workout.  Us girls, Tessa and I, had Sam as our trainer.  We started with some stretches, not static stretches but dynamic stretches, so swinging our legs up as high as we could, and then our arms.  We learned that you only do static stretches such as stretching your legs up behind you and your arms across your body after a workout.  This is to ensure that all the muscles and joints etc are back in the right place.  But to warm up you need to be moving, to warm up the muscles. 

We then went on to do strength exercises.  We started with squats.  One thing I should warn is that I cannot multi-task, so counting and working out did not work.  Tessa did all the counting.  I think we did 20 squats.  Then it was push ups, ladies push-ups, I tried for men’s but Sam likes ladies doing ladies push-ups.  We did 40 push ups.  Sam wanted to work us to the point that we would call her mean names.  She achieved this by Friday morning when I could not lift my arms.  After push-ups it was sit-ups time, 3 reps of 12. Ending off with 40 lunges.  We then moved into a long cool down of static stretches.  Bongani gave us a general workout program to follow and I should make a move on that soon.  But for now, Sam you absolute beauty.

Basic strength workout:

Warm up: dynamic stretches - swinging the legs

20 squats
40 push-ups
32 sit-ups
40 lunges

Cool down: static stretches

NB: Perfect form while doing repetitions is more important than the number you can do.  Rather do less reps correctly.

Cholesterol testing as easy as 1, 2, 3.... maybe easier!

I also decided to check my cholesterol levels this morning.  This was inspired by the fact that my mom and sister have high cholesterol.  This was much easier to do than I expected,  I didn’t drink or eat anything and simply went to the pharmacy this morning at 8:30.  One prick of the finger, and my cholesterol, at 4.6, is apparently healthy.  I still need to confirm this but I will go with what the nurse said for now.  Mmmh I was thinking of changing my diet, if my results were high, as apparently chicken couscous salad every night is unhealthy but as a result of the low cholesterol levels the motivation is lacking.... but we are starting slowly.  Now that the electricity is back on perhaps I will make something substantial for supper but after a day filled with take-outs my taste buds are craving more msg-packed meals. Back to my tea and milktart.

A healthy BMI

Well, I can definitely feel the results of yesterday’s “fitness” test.  Apparently, Tessa, a fellow classmate can too, because I just liked her facebook status saying “Everything hurts-I can’t lift my arms...Stupid fitness tests”!  She doesn’t seem too happy about this but I am over-the-moon.  I am a pain=gain kind of girl (although this is not correct thinking, more on that later).  Perhaps some stretching was in order.

The test wasn’t exactly what I had in mind, or expected, but nonetheless, it’s going to work.  Ultimate letdown as I walked into the HKE laboratory.  Not the fact that I felt like a lab rat in a laboratory, but that I noticed the predominant female presence.....  I have decided to use this to my advantage and to get my body looking like those skinny....

For starters we were split into groups of four.  My group was given heart monitors and made to do steps for 6 minutes in beat to some machine basically “up, up, down, down” and after every two minutes the pace increased.  According to Daneel (another classmate) mine was good but seen as we are both learning, I’d rather wait for the trainers to give the report back.  Turns out we are having group exercise once a week with the trainers, they are not being individually allocated, and then we will do later tests to see our progress.  My dream of a personal trainer is dashed.  But perhaps, group training and group weigh in’s are the way forward?  The group environment certainly made the guys more competitive.

We were then taken to get our BMI and hip-to-waist ratios done, highlight: I LOVE THE HKE SCALE! I weigh 59.4kg according to their scale and I was thinking I’d be 62kg.  Apparently at my height of 1.64m I have a healthy BMI of 22something, which is healthy.  My hip to waist ratio, well let’s just say, I am a pear.  Which isn’t bad, but isn’t great either.  I want them to be equal apparently according to the one trainer.   In which case, point proven, my thighs need to go.

Further tests that were done include, flexibility, power (this included jumping up as high as you could), balancing on one leg with your eyes closed- I think I would definitely kick butt on survivor. My stomach has just reminded me about the sit-ups and burpies.  Oh and of course the push-ups.  I chose to do the men’s push ups.  Bad choice? Nah, I could only do 16 in 2 minutes but this will improve and my teacher-arms will disappear.

Furthermore, we are encouraged to do exercise at least 3 times a week excluding our once a week standing appointment with our trainers.  This is not a problem for me as I take spinning classes three times a week and of course underwater hockey and ballroom.   I suppose this should all be rounded off with a balanced diet....but we are starting off slowly.

First lesson on my way to health: BMI is an adequate measure.  Sure it is not the only measure but it is accurate.  Unless you are a short body builder who has a ton of muscle, you will get trustworthy results.

How to measure your BMI: (Your weight) divided by (your height)²

My BMI: (59.4)/(1.64)²   =22.085

A healthy BMI is between 19 and 24.  A BMI of 25-30 means that you are overweight.  Anything above means that you are obese.  A BMI of less than 18.5 means that you are underweight.

That's the best image of me in a costume, if these 20 weeks work, the final picture should be in a bikini.

20 weeks to "fitness" begin

Well, tomorrow is the big day.....we are being allocated a personal trainer and customised training programme.  Truly living the life! What’s not to love about an Honours course that requires you to get fit, oops sorry I mean conditioned? It’s every lady’s dream.  I have high hopes for this 20 week programme, my personal trainer is going to have to prove his muscle.  His or her I guess, but I’m hoping for a male personal trainer.  Now, now I understand the working relationship between personal trainer and client -purely professional.  But, I know myself.  Give me a male personal trainer and I’ll definitely work my ass off, literally. 

My fitness profile:  I am relatively fit or conditioned.  By the end of the programme my terminologies will be impeccable, stay with me....  I have always played sport, you name it. I have tried them both socially and on a competitive provincial level. I am also an indoor cycling instructor, and have taken up underwater hockey and ballroom dancing this year.  Therefore I qualify as fit? Yes, I would think so.  I may be told differently tomorrow, however the thing that bothers me is my thighs.  No surprise there, but they bother me.  No matter what I have tried, nothing seems to work.  I can run until even my dogs get bored and still the flab does not turn into muscle.  This is the challenge I will put to my PT tomorrow.  And if after 20 weeks, I can confidently and almost gloatingly (I swear some women gloat in their bikini-toned bodies) my PT would have shown his or her weight in gold.  We’ll get technical tomorrow!