She’ll be right… It’s just a little concussion…

Part 3 (if you haven’t read Part 1 on Adventures and Naps blog page, or Part 2 – click on the links first!)

After my big weekend of learning to sail, I was not surprised to wake up Monday feeling completely exhausted. Again I was a little surprised that I still had my sea legs, but I suspected they would go away as the day progressed. Over the weekend I had sustained numerous small knocks to the head and one pretty solid knock from the boom of my dinghy and I still had a headache from it, but there was nothing I could do but go to work and get this day over with. I was sure after a good night’s rest I would be 100% by Tuesday, and until then I would just have to get by.

Within an hour of getting into the office I realised something wasn’t right, the sea legs had turned into a constantly slight warp in my vision, concentrating on anything was taking all of my effort, my comprehension of basic conversations was basic at best and my speech had apparently seriously slowed. I decided that maybe those booms to the head had, had a greater effect than I had realised.

Doctors are expensive in Ireland and the Irish health system is about 15 years behind what I was used to in Australia so I wasn’t particularly fond of going to a doctor. But I really had no choice. So I packed myself up and after reassuring my boss several times I would be fine, I found myself in a local doctor’s surgery. MRi’s are not standard so I ended up having ‘an old fashion’ physical examination with the doctor asking me to follow her finger and touch my nose, while she used a little hammer to bang my bruised knees checking my reflexes. After a 15 minute examination the doctor advised, that without a proper scan of my head she could not be certain, but suspected that I had a mild concussion.  She wrote me a letter and advised that if my situation worsened to head to a hospital, otherwise I was to rest for the next couple of days.

In a haze I proceeded home to rest, stopping off at the grocery store to buy something to eat. On the trip home I remember being accosted by a woman on the bus, but for what I have no idea; I remember calling my mum to tell her what happened; and then I remember standing in my bedroom at home realising I did not have my bank card. Somewhere on the trip home I had lost my only Irish bank card. I had enough sense to cancel my card then and there and in the days since I have still not found the card, so god knows what happened to it.

sailing donnaOver the next couple of days as I began to recover I realised just how bad I had being. I returned to work on Tuesday, feeling better than I had on Monday but probably still not really right to be at work. The room would still warp from time to time, and my comprehension was still mediocre at best but as they say… fake it until you make it. Being new to the company and still on a temporary contract I didn’t want to let something as trivial as a mild concussion get in the way of a possible permanent position.
By Friday for the most part I was back to my normal self.

As I had talked to people afterwards as my concussion became general knowledge around the office, the common question I was asked is ‘Will you go sailing again?’ and the answer is a definite YES. I really did enjoy my weekend, I really enjoy sailings, and as I become a better sailor the likely-hood of a knock to the head decreases. Next time though I may just wrap some bubble wrap around my head just to be on the safe side.

If you haven’t yet read Part 1 or Part 2 of this adventure follow the link to Adventures and Naps where I guest posted Part 1. While you are there have a read of Alanna and Tyler’s adventures, and if like me you like what you read – don’t forget to follow them!

seal
One of the seals who live in Dun Laoghaire Harbour

 

One month in…

It has now been just over one month since I arrived in Dublin, the weather has turned wet, and the original excitement of being in a new city has begun to fade. The hunt for an apartment in the city center continues as I get another “I am sorry but we decided to go with another applicant” rejection text message for yet another place, and that elusive bank account still feels like a unicorn just out of reach. While my scant wardrobe of wintry clothes makes me dream of a shopping trip I can’t afford and the effects of my not great diet and lack of real high intensity exercise begin to show…. It has all begun to add up.

But with what sometimes feels like all the negative, there have also been a number of not always so obvious positives in the last month, and this post I wanted to focus on the positives.

Unlike many new migrants to this country I had been fortunate to start a temping job by the end of my second week here, and have been in the same temp position since. My co-workers at my workplace are amazing, you really couldn’t ask for a better team to work with, and there are a number of full-time positions coming up within the organisation which (if I am successful in applying for) would actually mean I could use my degree and have the opportunity explore my other career interests too!

My co-workers have also been really supportive in my search for a new apartment, keeping an ear out about anything that may come up, making recommendations to try different websites, and even offering to write a letter of reference. They have also been really emphatic of my banking saga’s trying to make any offers of assistance that they can. I don’t think I have had two days in that office where people have not come in with food to share with everyone and really they have just made me feel so welcome. For any temp that is not always something which you get to feel, and it makes the experience of getting up and going to work just that bit much more enjoyable.

Social media, blogging, Meet Up groups and apps have also been a huge positive in my life over the last month. As I’ve talked about in previous blogs I have been attending Meet Up groups, some have been a success… some not so much, but all worth attending at least one. Dublin Facebook groups have allowed me to meet new people, find out about things happening around the city, and sometimes just connect to someone when you are feeling isolated on a packed commuter bus. My blog has allowed me to connect to other bloggers, and the communication/ relationship you develop with your readers/ other bloggers has been just as enjoyable as writing my blog. Blogging and communicating with other bloggers has also allowed me to find out about things happening in Dublin and offered new ways of meeting new people, for example Bumble.

bumble-bff

Bumble is the Tinder for finding a BFF. Well Bumble is a dating/ ‘hook up’ app owned by Tinder but it does have a BFF option for people like me looking for female friends (it may work the same for men, I am not sure). I am only in my early stages of this app but so far I love it! – But I will keep you posted.

Apps have been a huge positive in my life over the last month. All the public transport companies have them Dublin Bus, Irish Rail and the Luas, so I always know when my bus is going to arrive – or if it has been cancelled (which as annoying as it is, at least
I know it has been cancelled now and I am not standing at a bus stop for half hour waiting for a bus that never arrives). Twitter has also been a huge help, often I find it is updating me on an accident or traffic delays etc. which may affect me long before any of the news agencies are updating their news feeds.twitter-logo

The new people I have meet have also been a huge positive in my life. Although I have not known them long, and acquaintances may be a better word to use then friends, just having those people in your life when you first move to a new city has made all the difference. A text message of excitement when someone finds a new apartment or to let you know which pub they are drinking at if you want to join them, makes you feel wanted and connected to the city.

Last but not least, the biggest positive has been that I have been going this alone. That is not to say that I don’t have encouraging family and friends back home, or supportive co-workers and new friends here. But I have been able to develop those friendships, wade the tide of frustration and anxieties when things go wrong, and just survive and thrive in the day to day on my own. I have not needed a significant other, whether they be a boyfriend/ girlfriend, sibling or parent to hold my hand through this last month, and that in itself is an extremely gratifying and liberating feeling.

Happy Friday everyone, hope you have a great weekend!

happy-friends-park-having-lunch-sunny-day-54768692

 

Keeping fit in a new city

9 months ago I started a lifestyle change which lead to me loosing now 30kg. Over the last 6 months people have asked me how I did it, and now that I am in a new city my friends and family are asking me if I am able to maintain my lifestyle change. Thus today I wanted to share how it is all going, what I am doing to maintain my lifestyle, and how I intend to keep fit in a new city.

How it is all going

Since moving to Dublin to say I have relaxed my routine and diet would be an understatement.  I workout only on the weekends and that is limited to running in the park with a few free workout stations thrown in. I don’t own a car in Dublin and rely on public transport to get around which means I do walk quite a bit. To help make up for the lack of exercise I also get off the bus a few stops early and walk about an hour each day to and from work.

My diet is a complete other story. Chocolate Minstrels, pastries, scones, fried potato, bread and dips, hot chocolate and wine have all made a big appearance in my diet in the last month. But each week as I settle in to my new life a little more my diet slowly improves, and I am happy to say after a month of being here I haven’t put on any weight – if fact I somehow managed to lose a kilo or two!

What I have been doing to maintain my lifestyle

 Exercise

As I previously mentioned I walk a lot, on average I do about 5km a day just through walking to and from work. The first thing I did when I moved into my new place was to find the nearest park for me to run to/ around. In this case it was Malahide Castle and I was lucky in that a 5km running trail was already marked in the park with a number of basic workout stations based at intervals around the trail.  However when I first arrived in Dublin I did not know this, and had already made a plan that at every park bench I would stop and do an exercise, for example:

Run to bench 1 – do 10 step ups on each legpark equiptment

Run to bench 2 – do 3 sets of 10 triceps dips

Run to bench 3 – do 20 squats

Run to bench 4 – do 20 star jumps

Run to bench 5 – do 10 lunges on each

Then repeat until you were too exhausted to continue (or mum called) then walk back to the house.

Although my workout stations ended up being slightly different with the equipment provided by council it essentially worked a lot of the same core areas. This was a great workout and from walking out the front door to walking back in the workout session usually took me about 1 ½ hours, I ran/walked 9 – 10kms and burned about 1400 calories.

Diet

Since I started my healthy lifestyle kick I have been a stickler for breakfast, and when I say breakfast I mean eating something within the first hour of waking up. I don’t care if it is an omelette, a piece of fruit or a yoghurt but I really do believe having something (more than tea or coffee) within that first hour is really important as it does kick start your metabolism.  It also stops me going into Anne’s Bakery on the way into work to buy a scone and hot chocolate like I did this morning as I was running late and forgot to grab my banana!

I also like to eat every 2 hours where possible, admittedly on the weekends I find this difficult as it can be hard to have access to good, healthy food. But when I am at work I always have a pile of carrot sticks, fruit, and a healthy pre-prepped lunch within easy reach.  At the moment my go to lunch is a ‘Super Value’ Ceaser Salad with some lemon and herb chicken which I cook up at the beginning of the week and keep in the work fridge, it is quick, easy and very filling.

At night I try my best to stick by the rule of eating dinner 2 – 3 hours before going to bed. At the moment that means that by the time I commute home I have to eat straight away if I was to be in bed by 10/11pm at night. I also keep my meals very simple, you know meat and veg. I love potato, so I allow for one jacket baby potato with dinner. I find this helps with the potato cravings and means I do not get to a stage where I binge eat a truck load of fries.food

I know, I know this sounds so, so boring… but this “boring” diet means:

a) I don’t really have to think about food or what I am going to cook which has been one less stressor in my life; and

b) It means I don’t feel guilty on the weekends when I go out for dinner or coffee with friends.

As mentioned I have fallen off the band wagon quite a bit though in the last couple of weeks with 3pm sugar hits and stress eating. Thankfully with keeping to the above diet and exercise as much as possible the effects of my 3pm sugar hits, stress eating and occasional breakfast scone and hot chocolate have been minimal.

Over the last week however, I have started to feel it is time to really get back in the habit. I have started to get tiered (even if I have enough sleep) and constantly bloated. When I exercise and eat right I am an extremely peppy, energetic person who always wants to be on the go. So if I am lethargic and bloaty that means my diet isn’t as good as it could be and/ or I am slacking off on the exercise.  So this past weekend I worked on what I could put in place to improve on my current habits and maintain a healthy lifestyle in a new city.

The Plan

 Exercise

I hate gyms, I went to the gym in Australia – but I am not a fan of them. I would much rather be exercising outdoors or at home than in a gym.  In Australia, I had put together a few things at home to help me avoid going to the gym and I have started missing my old exercise routine. So over the weekend I went out and brought myself what I consider to be the must have home fitness equipment:

  1. Runners
  2. An exercise mat
  3. A set of dumbbells, and
  4. A skipping rope

Back in Australia I live 5 min away from my work so I had plenty of time in the mornings and evenings to work out. In Dublin at the moment I spend on average 2 hours a day commuting (yesterday I spent 5 hours due to an accident in the Port Tunnel!) so being able to get my entire routine in every day and still have a life can be difficult. So when I can, I do all four exercises routines in one day – on the days when I just can’t manage it I at least do one of the three routines below.

Exercise One:

 Side Scissors x 10 each side

Plank (min 30 sec)

One leg hip raises (min 1 min)

Side planks (min 30 sec each side)mat

Reverse crunches x 10

Sit-up twists x 20

Skip for 1 min

Repeat 3 times

Exercise two:

 Squats x 20

Overhead triceps extensions x 10 (4kg weight)

One arm shoulder press x 10 (4kg weight)

Rear delt row (2 types) x 10 (4kg weight)

Triceps kickbacks x 10 (4kg weight)

Skip for 1 min

Repeat 3 times

Exercise Three

Criss Cross – or as I like to call them the “spread your legs” x 10

Russian Twists x 20

Heel taps x 30

Crunches x 20

Skip for 1 min

Repeat 3 times

Exercise 4

9.5 km run or walk to Malahide Castle and back including work out stations.

These routines where created using two methods – researching different workout programs and from learning which areas of my body I wanted to work on; and based on the exercises I will do. There was no point in me putting push-ups into my routine because I knew I would never do them. I know I physically needed to have a fitness instructor standing over me to make me do a push up so I am not even going to pretend like I am going to do one. On the other hand I know that Exercise Two is my favourite workout routine and when I have the time I will do that twice a day.

Food

I am big on planning, it’s what works for me. I am also a big fan of pre-cooking meals such as lunch. So over the weekend I made a basic spreadsheet outlining from the time I wake up to the time I go to bed what I eat or drink… I know, I know its sounds nuts but I find it helps me prepare for the day. To give you an example:

6am – Wake up make cup of black tea

7am – Eat omelette

9am – Banana and cup of black tea

10am –Water

11am – Carrot / cucumber sticks cup of green tea

12noon – Water

1pm – Ceasar Salad Lunch

2pm – Cup of black teafood1

3pm – Water

4pm – Berries and cup of green tea

5pm – Water

7pm – Make dinner

8pm – Cup of green tea

10/11pm – Go to bed

I also have some block cheese and coco pops bars at work for those days that I want a little more or to satisfy the chocolate cravings. While at home I currently have a jar of peanut butter, and if after dinner I am feeling like that little naughty snack I just grab a teaspoon of peanut butter and treat it like an ice-cream cone. It hits the spot and is great for protein.

Conclusion… I feel like I am writing a school report!

This lifestyle change plan has been altered from my Australian lifestyle plan. The weather here and lack of hills and mountains does make it quite difficult for me to be able to do the same types of exercises I did in Australia. In Ireland I am putting more focus into running as it is something I feel that if I move it will be easy to continue.  I am also looking into joining a Saturday morning kayaking group; I have an app that shows me all the local hiking trails in the area and have been using it to go hiking on the weekends; I am going to try out a Pole Fitness class (although I am expecting it to be a complete fail); I am trying to meet other people like me who are into maintaining a healthy lifestyle; and I have changed the wine to vodka and cranberry.

I am not a fitness instructor and I don’t pretend to be an expert in exercise or diet. Everything I do or have learned and continue to learn has been from word of mouth, talking to nutritionists, talking to doctors, and my friend Google. I still need to learn a lot more about nutrition and about cooking and baking with healthy ingredients so I can vary up my meal options. But right now I have a plan which works for me, and as things change and I learn more so will my lifestyle.

From reading this you may think that all I do is spend all my time exercising or working on my diet and this type of lifestyle would not suit you, but I don’t. I do like being active and I don’t really watch television, so spending 3 hours a day on the weekend hiking or working out is fun for me. But I do do other things, like blog! Or go shopping, watch the rugby, go out to meet new people at Meetup groups, catch up with friends etc. and the more active I am the more active I want to be.

I really hope that my experience and detailing my lifestyle habits helps others
moving to a new city or really even those who haven’t moved help keep a healthy lifestyle in their city. I would really like to hear about other people’s experiences in keeping a healthy lifestyle when moving, or even if you have any recipes to change up my meals that would be great too!

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Below I have listed some of the websites and apps I have used in the past to help me in case anyone is interested!

http://www.bodybuilding.com/ – Although it may seem to be for serious Body Builder type person this site has a lot of good video’s to show you how to do exercises but it also allows you to choose the muscle/ area you would like to work and gives you exercises you can do to work those areas.

http://www.kaylaitsines.com/ – Although I do not prescribe to this in its entirety (apparently I am also too old for this program as it is supposed to be for those under 25 years) I did find it had some great tips and exercises that I have incorporated into my workout.

https://www.betterhealth.vic.gov.au/ – this is an Australian government website which I found really helpful when it came to the basics of understanding food choices and the difference between potato and sweet potato.

https://au.pinterest.com/ – Pinterest!

www.meetup.com – MeetUp

Apps

Endomondo

Food Switch

Walking Routes.ie

My Fitness Pal