The Gratitude Run

 I had an amazing experience last night.

Before I begin this post, I'd like to state that this is not a "boast post". This is not a "EVERYBODY COME SEE HOW GOOD I LOOK!". This is not a "I'm better than you, suckers!" post.

But last night, I went for a run.

Let me add - I enjoy running. I run and I enjoy it. But for the most part I usually find the actual running pretty tough. I try to run as often as I can - but it's never too far. When I (rarely) hit the 5km mark - I'm pretty chuffed.

So last night when Warr (who knows how good exercise is for my soul) was working late and messaged me to say I should go for a short run (his message read 3.9km exactly) I was all like "meh" but eventually laced up my shoes and dragged myself out the door.

Around the 3km mark - (and realising I only had 0.9km to go to reach "the goal") something inside me shifted. It was as if something in my mind said to me, "If Warren asks for a 3.9km run. Then that's what you should give him. In fact, you should always give him what he asks of you, and everything else you've got." 4kms came and went. 5kms came.

It could have been the new music playlist (or Warren's earphones that I'd swiped off the bedside table), but something felt different. And - strangely, not in my feet, not in my muscles, not in my legs, and not in my shoes. The difference was in my mind.

5.5kms came and 5.5kms went.

Something in my mind clicked over to the beat of the music and I began to think of all the things I am grateful for: I am grateful for my husband, I am grateful for this air on my face, I am grateful for this run, right now. And the list of gratefulness became a mantra:

I am grateful for the lighter evenings
I am grateful that it's getting warmer
I am grateful for my family
I am grateful for my father who is so loving and magnanimous
I am grateful for my mother for her strong mind and for being so caring
I am grateful for my brother  - for his witty chirps and his generous spirit
I am grateful that I am young
I am grateful that I am healthy
I am grateful that I get to wake up to my dream man every day
I am grateful for the talents that I have
I am grateful for my wit and my humour
I am grateful for the power in my legs that are carrying me through this run
I am grateful for a roof over my head
I am grateful for food to eat
I am grateful for a husband who believes in me through everything
I am grateful for having the most beautiful wedding
6kms
I am grateful for being able to pursue my dreams
I am grateful for yoga
I am grateful for meditation and the world it's opened for me
I am grateful for friends like Lulu who introduced me to yoga
I am grateful for friends like Bobbi who taught me to crochet
I am grateful for the success of The Photo Hunt
I am grateful for all my friends named Kerry, Kerry, Keri
I am grateful for being able to hear
I am grateful for the music in my ears
I am grateful for our trip to Tomorrowland
I am grateful for our trip home in two weeks
I am grateful for my parents coming to visit in June
I am grateful for our trip with them to Portugal
I am grateful to have such amazing parents-in-law who love me so much
I am grateful to have such amazing sisters-in-law
I am grateful to have such wonderful aunts and uncles
I am grateful to have such awesome nieces and nephews and cousins
7kms
I am grateful to have a man who treats me with nothing but love and respect
I am grateful to have dated someone who did not treat me very well - because it taught me a lot about myself
I am grateful for the growth I have seen in myself this year
I am grateful for puppies (I don't even own a puppy - what?)
I am grateful for my friend Angie who loves puppies
I am grateful for my friends Ings and Kristi who have recently lost their puppies :(
I am grateful for good books
I am grateful that I've stopped thinking about puppies
I am grateful for good literature, good poetry, good music
I am grateful for my blog and all the opportunities it has brought me
I am grateful for all the readers and people I have met through blogging
I am grateful to be able to make people laugh
I am grateful to be able to share my thoughts, words, pictures, cartoons with the world
I am grateful for all the things I have achieved in my life
8kms

At the 8km mark - I ran right passed our house.
Let me say that again  -
After 8 kilometres of running, I intentionally ran RIGHT PASSED our house.
Yes, my knees were screaming and my legs were tired, but my mind had so many more things to be grateful for - and - when your mind is happy - your body is too. So I kept running.

I am grateful that I am not in a wheelchair
I am grateful that I have legs that are strong and a heart that pumps blood
I am grateful for nature, for the things around us that we overlook every day
I am grateful for my husband and how hard he works for us
I am grateful for our future - and whatever lies ahead
I am grateful for weekends
I am grateful for any special time or ordinary time that we spend together
I am grateful for the love I have for him
I am grateful that we live right next to a beautiful park
I am grateful for my friends Shelly and Noo and how much I admire them
I am grateful that we live on the doorstep of one of the most vibrant cities in the world
I am grateful for all the cool places to go and the things to see and the stuff to do
I am grateful for the Summer time coming soon
I am grateful for our Sunday traditions
I am grateful for red wine and couch days
I am grateful for the way I was brought up
I am grateful for the school I went to
I am grateful that I went on an international exchange
I am grateful for all the traveling that I have done
I am grateful for all the experiences I have had
I am grateful that I am living my dream and for the husband who encourages me to pursue it
I am grateful for friendships
I am grateful for my family
I am grateful for love
I am grateful for Warren

I am grateful for life.

I will be honest with you - somewhere around the 7km mark - 

I noticed tears streaming down my face.
Not from my aching knees or my tired muscles - but from the complete overwhelming gratitude I have for being alive.

And it felt amazing.

(by "fastest 10km - it really means "pretty much the only 10km")

(and just so you know - this run was completely out the blue. I have not been "training" or on any special program or anything like that.)


What my newfound LOVE for yoga/meditation/gratitude is teaching me - is that the most powerful thing in your life - is your mind. And you have no idea how far it will take you, until you allow it to. And not in the way of, "YOU WILL RUN SEVENTY-THOUSAND-KILOMETRES-BECAUSE-I-SAID-SO" but rather, in being open, being accepting. Taking a step back, being calmer, being more peaceful - and simply letting your mind into that new gentle space and just letting it do it's thing.

So my challenge for you, if you would like it, 

is to let gratefulness be your running mantra and then
 Run until you run out of things to be grateful for.

and just see what happens

* * * * * 

And then I poured my soup directly on the counter

Because you can't win everything.

lol.

Have a fabulous weekend everyone!
any exciting plans?

x

36 Totally valid excuses to NOT exercise.

(image found via Pinterest. Originally from The Good Old Days TV Show.)

London winter is upon us. It is getting colder and darker by the second and I do not approve. Hit me with some snow and I might overlook it - but for right now - it is just cold and dark and getting harder and harder to make the effort to exercise when sitting on the couch seems like a way more cozy option. For all those living in colder (darker) parts of the world right now - I thought I would help you out by providing you with:

A list of perfectly valid excuses NOT to exercise.
(Use them whenever you feel is necessary)

1. It's too cold.
2. It's too hot.
3. I've already eaten a pie, a pizza and a bag of chips - there is no point.
4. I've only eaten celery today - I don't need to.
5. I can't find my sports bra.
6. It was feminist-day yesterday - I burnt my sports bra.
7. I don't have a sports bra.
8. My gym clothes are in the wash.
9. I need to wash my gym clothes.
10. My lover likes me "chunky"
11. I like me "chunky"
12. I'll just get a tan.
13. I'm a bit "busy" with something.
14. People should love me for my personality.
15. I need to do this other thing.
16. I need to do another other thing.
17. I'll just do a series of rapid eye-blinking - am sure there are calories to be burned in that.
18. I'm inventing my own new exercise - finger snapping.
19. Laughing is basically the same as exercising.
20. Shivering is EXACTLY the same as exercising.
21. I've been neglecting the couch lately - must make ammends.
22. I don't want to get too skinny.
23. I can't leave the house now it's too dark - I will definitely die.
24. I might sprain a muscle.
25. i cut my fingernail too close to my pinky - it's very sore.
26. I must listen to my body - it's very sore.
27. I'll just do some light stretching.
28. I'll start on Monday.
29. Oh! I forgot Monday is my "rest day"
30. I need a rest day.
31. I'll eat ONLY PROTEINS tomorrow.
32. I don't want to over-endorphin myself.
33. I forgot I already have other plans.
34. I don't have enough fuel for this workout - I might feel faint.
35. Oh no, i just painted my nails.
36. I've already showered today.
    

Also - you guys... I love you guys on twitter - y'all are such fun! Come join the party! @indieBerries

Evening Running in London winter is like Mining. Nobody wants to do it and you basically need a headlamp.
— Ché Dyer (@indieBerries) November 14, 2013

if it's FREEZING cold outside, and you're going for a run - do you think that just stepping-out-the-door counts as a bonus 3km? discuss.
— Ché Dyer (@indieBerries) November 13, 2013

@indieBerries what if you watched like 3 Hours of standup comedy and laughed the whole time?
— I am Mimi (@miriamthurgood) November 13, 2013

@indieBerries definitely yes.
— Midnight Rambler (@Sarahlibros) November 13, 2013

@indieBerries I think if you step out the door, jog on the spot for two seconds, that counts as a bonus 6km!
— Emma (@Avas_Writer) November 13, 2013

@indieBerries and 50 sit-ups...
— Elana Pellissier (@lana119) November 13, 2013

@indieBerries I'm sure you've been running through Warren's mind all day any way! :P but yes! Shivering at the door jamb is 3k's for sure!
— Sidhika Sooklal (@MissSeed) November 13, 2013

@indieBerries full body workout! Even my neck hurts after laughing.
— I am Mimi (@miriamthurgood) November 13, 2013

@indieBerries Hhmmmm Yes I concur with all of the above! Shiver outside for long enough and you'll be a size smaller in no time!
— Gaelyn Cokayne ‏ (@anewweigh) November 13, 2013

PS y'all - you should all TOTALLY exercise. It's good for you and such.

(And when you find the motivation - come over to my house - I will talk you out of it pretty quickly. Wine?)

x

{Wedding} Workouts and Diet

After posting a few wedding pics and a couple of bachelorette party pics (the one where I went out semi-naked), I've received a number of emails/messages/comments to please post about the workouts/eating plans that I followed in the lead up to the wedding - 

When readers have contacted me asking for my "pre-wedding-bod regime" - I feel that what they are saying is "TELL US! WHAT IS YOUR SECRET!? WHAT DID YOU DO?!"

Let me start by saying, there is no secret. There is only doing it. Or not doing it. Because


and honestly tell me that you don't already know what you need to do in order to shape up, tone up and get sexxxay. You already know that exercising will make you strong and fit and healthy. You already know that drinking more water will make your skin healthier and your body feel better, You already know that choosing a plate of lean meats and un-starchy vegetables -

is going to get you hot-bod results over choosing a melty-cheesed-up pizza with all the trimmings -

Will a plate of lean meats with tomato, lettuce, broccoli, cucumber and maybe a boiled egg taste the same as a salami-olive-feta-bacon-sundried-tomato-cheesy-sauced-up pizza? Absolutely not. But will it get you results? Yes. Yes it will.

Yep, I can say with almost dead-certainty that you absolutely already KNOW all of these things.

So what I feel people are really saying when they ask for the "pre-wedding-workout/eating plan" is not "What did you do?!?!" It's more "I already know what I have to do... but HOW do I get myself to actually do it?!" So let me just tell you what I know -

DISCLAIMER: Before I get all up in yoh grill about working out and eating properly - let me very clearly state that I am NOT a dietitian, I have no medical background (unless you count matric biology), and I am not a qualified nutritionist. I have done a Spinning Instructor's course, but other than that, I am just a normal person. By "normal person" let me also clarify that my body is not perfect and by no means are these pics or post, claiming it to be 'all that', I am just sharing what I know and what has worked for me at the request of many readers. I also do not advocate the idea of "EVERY BRIDE MUST BE ON THE STRICTEST PRE-WEDDING DIET TO LOSE THOUSANDS OF KGs!!!" For me, it was just about being at my best, most awesome shape. I want to be able to look back on my wedding pics and be proud. Let me also add that I have always been a small person - so the pre-wedding-bod-regime was less about dropping kilograms and more about toning up.  There is still a lot of exercising/eating properly that needs to happen in order to keep it up and to get even stronger/leaner -  I will never have the body of Candice Swanepoel (Sorry Warr), but I did work hard to achieve the results I did, so let me tell you what I know -



EXERCISING (the very first thing):

In the pre-wedding-bod-regime, I exercised every day. For a clearer english translation, that means every day. That means, exercising every day. Not "I'll skip today and work out twice as hard tomorrow" or "I'll start on Monday" or "I ate really well today maybe I can give it a break?". It means every day. Capiché?
The type of exercising you do will also affect the results you get, most of which can be done right in your home. In fact, the 7 months directly prior to the wedding I did not have a gym membership at all. (WHAT?! HOW CAN YOU EXERCISE IF YOU DO NOT GO TO THE GYM?!?!).

I did follow a number of really amazing workout videos from a variety of different trainers. My favourite videos come from the P90x Training System - which incorporate a variety of workouts including plyometric training, interval training, kenpo/kickboxing, cardio, weights training and yoga.

I also followed some of the Jillian Michaels Workout videos - including the 30 day shred and some of the Biggest Loser Workout Videos. The Jillian Michaels videos are convenient in that a lot of the workouts are slightly shorter which is great for when you are starting out - but very quickly - if you workout consistently, you might find that you feel like working out for slightly longer - which is why I loved all the P90x DVDs.

I didn't follow either of these programs religiously - ie: I didn't do all the videos exactly as they are recommended by day in the program but I chose a different workout each day (mainly from P90 and sometimes from Jillian Michaels) to follow, which worked perfectly well for me. Some workouts are 40 minutes, some are half an hour, many are an hour and a bit. They all include some kind of warm-up and stretch.

All/most the workouts include some form of weight training. I have always been "an exerciser" but generally always more focused on cardio: running, spinning etc. I still went for runs often (esp when I was in London with fiancé) - and I know running can be tough - especially when you are starting out, but when you do start running and you are out on the road and thinking about stopping - imagine that right around the next corner/bush is someone waiting to jump out and surprise you- someone who you REALLY wouldn't want to see you walking. It could be an ex-boyfriend, ex-girlfriend, your boyfriend's ex-girlfriend, ex-wife, mother, father, husband, sexy-guy-from-the-gym, high school bully, whatever. Just picture them around the next bend and you will. not. stop.

Have little mental images for yourself to keep yourself going - Every time I went for a solo run back in SA and I was getting tired or wanting to stop, I would pump up my "wedding playlist" and picture Warren waiting at the end of the road, shouting and waving his hands and cheering me on. Extra speed, guaranteed.

I know, right?

HERE:

(I'll be honest a good playlist helps too)

Anyway - including weights training into my workouts really made a huge difference to my overall body tone and strength. Sometimes I didn't have weights around ( - they aren't exactly the kind of thing you pack in your suitcase for an overseas trip) so when I didn't have any weights with me - I used whatever I could find: tin cans, full wine bottles, piles of books -

Because,

If you are serious {about getting toned up and sexy}, you will find a way. If you are not so serious, you will find an excuse.  - Ché Dyer, 2013. ©

 After a short while of working out consistently I felt noticeable changes in my core strength, my endurance, my body and my general enthusiasm for working out so hard. After about a month, I began to really look forward to getting my sweat on -

(and yes. that is sweat coming out of my SHINS people. I'm serious.)

I really can recommend the P90x program. I have included a link to download one of the P90 workouts - which you can get here - as a sample only, but if you are interested and I can really recommend it, check out their official website. There is the P90 {older version} and the P90x {newer version}) but the internet is filled with LOADS of different kinds of workouts, free videos, toning moves and "body challenges". You just have to do it. I have collected a bunch of different workouts (and a few health snacks) on my Pinterest Body Board - (you can follow it here). I found this BodyRocks website via Pinterest - The first time I watched and followed one of the BodyRocks workouts I was like "WHAT IS THIS? IS IT PORN? IS IT A WORKOUT? WHAT IS GOING ON?! I'M SO CONFUSED?! BUT LOOK AT HER ABS!!!" (see here). The key is - pinning great workouts on Pinterest is not going to get you sexy/skinny/abs. DOING the great workouts on Pinterest will. All of the workout pins on my pinterest board, I have personally tried. A lot of them only need very basic equipment such as a skipping rope, a gym ball or some free weights (or if you are gangsta like moi - that means a bottle or two of wine. To lift. Not to drink. See Below.)

EATING & DRINKING

Something that I once heard a gym instructor say that I have always remembered -

"You can't out-gym a bad diet"

True. Speaking about food and "dieting" is always a touchy subject because there are thousands and thousands of differing opinions/diets/fads/doctors/celebrities/nutritionists that all recommend something different. Let's be real though - you already know what is good for you and what is not good for you. ie: Any food that you eat and feel that little twinge of guilt afterwards - not good for you. Any food that you have to justify to yourself -  "um.. well... it was Mary-Lou's birthday. And she baked it especially..." - not good for you. Don't get me wrong, I think it is near impossible trying to have a perfect diet all the time - but if you want to see results you will need to become a lot more conscious about what you are eating, the amount you are eating and the type of food you are eating.

Cut back on the alcohol. Yep. Sorry about that.

When I was over in London, Warr and I ate very strictly during the week - high protein and low carb was what worked for us - (Think: half a tin of tuna, {boiled egg optional}and salad leaves for dinner. We also often had soup in the evenings when it was cold). For breakfasts we would have oats, sugar-free bran/oat muesli or protein shakes (In South Africa, I absolutely love the Futurelife breakfast range - which can be made into shakes or high protein porridge). Lunches were also lean salads or soups. (I say lean because a lot of pre-made salads these days are very sneaky and are out to TRICK YOU with all their extra extra mayo/cheese/olive/creamy dressings).

Weekends were our cheat days where we could have more "regular food" and maybe a glass (or two) of wine. Eating so strictly during the week was only really maintainable because we knew the cheat days would be coming soon! Many people will argue that during the week this is a very restrictive diet - and I don't entirely disagree - but I also do know that the human body needs way, way less than we generally give it in order to function optimally. (Something I learnt doing the Maple Syrup cleanse - which I do not recommend).

When I was back in South Africa, my carb intake increased slightly, (which coincided with increased weight training), but I was still very conscious of portion sizes and making "good" choices when we were out at restaurants etc. As far as possible (and it's not always possible -  I'm a girl/i know these things/I have needs), I tried to avoid chocolates, sweets and desserty things. After a short while of being dedicated to "good choices", I can promise you, that your body stops craving it. Herbal tea after dinner is a good way to wean yourself out of it.

Snack on things that are good for you. Snacking on a mug of cereal (ultimate food-vice) at 4pm, is not going to get you HONEYMOON*ABS. Drinking an extra cup of herbal tea, with some sticks of cucumber/cocktail tomatoes/carrots just might. And let me be frank - herbal tea with sticks of cucumber and carrot at 4pm does not taste anything like a cup of hot milky coffee with an Ouma Rusk (or two) to dunk. But, as I've figured, you can either have delicious taste or delicious abs. Entirely your choice.

A Few Other Random Tips for how to get yourself to actually DO all the things you already know you should be doing in order to shape up:

Set Yourself a Goal
I'd say that getting married is one of the easiest times to shape up, because your goal is already very clearly defined. You have an end date in mind and it is very easy to focus towards that date if you wanted to. If you are not getting married or are already - set yourself a very clear goal. Make it short enough to be achievable, but long enough to start noticing results. I'd say two months from now is good. (Two months is only like 60 days, which is only like "one minute" if you pretend the days are seconds. WHATEVER. JUST DO IT.) (If you are properly diligent, I would say you could start noticing results within as little as two weeks).

Put it on a Calendar
Once you've got your goal - mark it on your calendar. The P90 program (a lot of whose videos I used), advocate marking your daily progress in a calendar. Each day clock what kind of exercise you did - was it an interval training session? Was it weights training? Did you go for a Run? Write it down. Write down how hard you pushed yourself on a scale of 1 - 10. For each day, make a note of how well you think you ate from 1- 10. Basically, make yourself accountable for your own progress.

Get a Buddy
When I was in London with the fiancé, it was very easy to keep motivated to eat well and exercise regularly, when there is someone else who is doing it with you (and for you). Make sure your buddy is as dedicated to the goal as you are, because a buddy who is easily able to convince you that "maybe we could just get a curry and a glass of wine and do it tomorrow instead..." is not the kind of buddy who is useful to you. Give that buddy a beer and a pie and send them on their way.

If You Can't Resist, Desist.
If you absolutely cannot stop yourself from eating all the smarties/chips that are sitting in your cupboard, stop buying them. Throw them out or give them to a friend/neighbour/dog. (NO. CHOCOLATE WILL KILL DOGS). Stock your cupboards with healthy things. When there are only healthy things around, then there are only healthy things to eat. Soon, (esp when you start seeing results - and you will), your mindset and taste buds will shift.

Drink More Water
Yep, one of those things you definitely already know. But here is my tip - you cannot drink more water, if you cannot see more water. Get yourself a fancy-pants favourite glass: fill it up and plonk it right next to your desk. Right where you can see it. Is your iTunes playing? Ok, every time the song changes, take a swig. Are you on the internet? Ok, every time you change tabs, take a sip. DANG! Make up drinking games for yourself but with WATER! Do whatever you have to do, to drink more. It will ONLY be to your absolute benefit.

Also with this - try a few different herbal teas. (Cut the caffeine if possible - Warr completely cut caffeine for a while - {because he is weird} - I couldn't and still had a cup in the morn but tried to cut down all other coffee/tea.) Warr and I got into the most delicious flavours of herbal teas - peppermints, green teas, berry teas, ginger and lemon teas - which are really nice to have after dinner. We even bought ourselves a fancy leaf-tea-brewing-tea-pot. 'Cause we're hipster like that.

Take Pictures of Yourself to Document your Progress
I never intended for these pictures to make their way onto the indieBerries' realm of awesome - but you have asked what I did in the pre-wedding workouts so I thought I would share them. (And also so that you know that I haven't made any of this shit up.) The P90 program actually suggests taking photos of your progress as a kind of marker as to how far you have come - so these are the pictures that I snapped along the way - (you may also note that a tan makes a huge difference. lol). I took three different sets of pictures - October // Christmas // March (Wedding: April 6). Don't take the pictures too close together - rather spread them so that you can see your progress. It is an awesome way to plot your progress and to keep you motivated and feeling strong.



So there you have my little pre-wedding workout/eating plan. It may not be for everyone and the high protein/low carb thing may not be everyone's cup of (herbal) tea -  (in particular doctors/nutritionists/dietitians). I am not advocating that you completely cut out any food group - but if you are mindful of the quantities and portions of each food type you are eating and focus more on "bulking up the proteins" it will leave you less space on your plate for loading up on carbs and heavy starches. Be diligent, but don't be too hard on yourself and do allow yourself some "cheat days" to have a big ol' sandwich or a glass of wine. Because you will have earned it.

Anyone with any other nutrition/eating plan/exercise tips to share - 

please leave them below - would love to hear them!

the curse of vacation

Update of post vacation exercise regime:

6am: wake up. (jet lag)
6:30am: convince self that i should join Nicole for a Jillian Michaels workout video
7am: get over that idea. snooze.
7:26am: decide that it is important to do the workout video.
7:30am: arrive at workout studio and start preparing Jillian Michaels DVD.
7:32am: realise that the speaker system is not working in the workout studio. Jillian is mute.
(Jillian Michaels is way more attractive on mute BTW)
7:35am: try and tamper with speaker system. Decide that speaker system is broken. Check computer cables. decide that they are broken too. Try to fix cables, but not too much.
7:39am: cunningly convince Nicole that Jillian Michaels is trying to tell us to take a break. Use the following sentences:
Me: Actually I took a short lip-reading course when i was on vacation. From what I gather she is telling us that she would like us to rest up and go back to bed.
Nicole: Um.. I don't think that is what she is saying.
Me: no, it is. I saw it. it was in the introductory class.
*abort mission*
Me: What shall we do for lunch?

yip. it's all going very well.