Hi and welcome back!
How exciting! You have now begun the FAT-SCRAP Programme and are on the way to a healthier and fitter you!
How does it feel to be fueling your body with the foods it deserves... Foods that you have thought carefully about, foods that will give you energy and foods that will look after your body?
Now you are providing your body with fantastic fuel your engine will be so much better prepared for your workouts and you will be able to give them 100%!
Sue x
FAT-SCRAP MARCH DAY ONE
FAT-SCRAP MARCH 2010 DAY THREE
Sunday, 28 February 2010
Saturday, 27 February 2010
FAT-SCRAP MARCH 2010 DAY ONE
Welcome..
These pages are for you to use to help you with your motivation. Keeping a daily record of the foods you eat, your daily activity and any exercise you perform will ensure that you to stay focused and on the right track. It will also enable me to be able to advise, encourage and support you where possible and most of all, these pages will help you to help each other!
Today, you might like to tell us a bit about yourself (you don’t have to use your real name), about what you are hoping to achieve by following the FAT-SCRAP© programme, about what you think you might find difficult or easy, or anything else that you would like to share with us.
“A man who is constantly engaged in action and works hard until he has achieved his goal, undergoes lots of metamorphosis and positive change which helps in his self improvement”
Sam Veda
And of course, to anyone following our FAT-SCRAP experiences we would love you to join in with your comments, questions or, much appreciated, support!! Let us know if you have been inspired by our FAT-SCRAPPERS to make some of the FAT-SCRAP changes and how they have helped you!
Sue x
FAT-SCRAP MARCH 2010 INTRODUCTION
FAT-SCRAP MARCH 2010 DAY TWO
These pages are for you to use to help you with your motivation. Keeping a daily record of the foods you eat, your daily activity and any exercise you perform will ensure that you to stay focused and on the right track. It will also enable me to be able to advise, encourage and support you where possible and most of all, these pages will help you to help each other!
Today, you might like to tell us a bit about yourself (you don’t have to use your real name), about what you are hoping to achieve by following the FAT-SCRAP© programme, about what you think you might find difficult or easy, or anything else that you would like to share with us.
“A man who is constantly engaged in action and works hard until he has achieved his goal, undergoes lots of metamorphosis and positive change which helps in his self improvement”
Sam Veda
And of course, to anyone following our FAT-SCRAP experiences we would love you to join in with your comments, questions or, much appreciated, support!! Let us know if you have been inspired by our FAT-SCRAPPERS to make some of the FAT-SCRAP changes and how they have helped you!
Sue x
FAT-SCRAP MARCH 2010 INTRODUCTION
FAT-SCRAP MARCH 2010 DAY TWO
Tuesday, 23 February 2010
Buckwheat Pancakes/Wraps
Buckwheat is not related to wheat in any way and is also gluten free (although always check packet that this is confirmed) so is perfect for those on a wheat/gluten free diet. These pancakes can be separated with clingfilm and stored in the fridge for one day or frozen for up to one month. Reheat them on both sides in a frying pan.
100g buckwheat flour
1 large egg
300 ml water or half water, half milk
Pepper
Using a whisk, mix the flour and egg, gradually adding the liquid until the mixture is like thin cream. Add pepper.
Lightly oil a hot pan or griddle and poor in a ladleful of mixture and cook for one or two minutes until it pancake can be turned over and cooked the other side. When cooked, place on clingfilm and continue making another pancake.
100g buckwheat flour
1 large egg
300 ml water or half water, half milk
Pepper
Using a whisk, mix the flour and egg, gradually adding the liquid until the mixture is like thin cream. Add pepper.
Lightly oil a hot pan or griddle and poor in a ladleful of mixture and cook for one or two minutes until it pancake can be turned over and cooked the other side. When cooked, place on clingfilm and continue making another pancake.
Monday, 22 February 2010
Dairy Free Rice Pudding
I love rice pudding but as I am not eating dairy or sugar, I wanted to find a way I could still enjoy this yummy desert. Here's what I have come up with so far..
Dairy Free Rice Pudding
I can of coconut milk plus 1 can of water
1 cup of pudding rice
1 mango, chopped
1 tin of pineapple in juice
Place rice, coconut milk and water in an ovenproof dish
Bake in oven 160 degrees until the liquid has been absorbed (approx 1 hour), stirring occasionally
If rice is still firm or mixture is too dry add a little more water until cooked.
Add mango and pineapple to taste.
Dairy Free Rice Pudding
I can of coconut milk plus 1 can of water
1 cup of pudding rice
1 mango, chopped
1 tin of pineapple in juice
Place rice, coconut milk and water in an ovenproof dish
Bake in oven 160 degrees until the liquid has been absorbed (approx 1 hour), stirring occasionally
If rice is still firm or mixture is too dry add a little more water until cooked.
Add mango and pineapple to taste.
Smoked Mackerel Pate
This is a delicious pate is quick and simple to make and is delicious served with rice cakes or oatcakes for a healthy lunch or snack. You could also try making it with tuna or salmon.
Smoked Mackerel Pate
1 packet of smoked mackerel (peppered if you like the taste)
Natural yoghurt
Lemon juice
Put mackerel in food processor and blitz until chopped.
Add a spoonful of yoghurt and blitz again.
Add more yoghurt until required consistency is reached.
Add lemon juice to taste.
Smoked Mackerel Pate
1 packet of smoked mackerel (peppered if you like the taste)
Natural yoghurt
Lemon juice
Put mackerel in food processor and blitz until chopped.
Add a spoonful of yoghurt and blitz again.
Add more yoghurt until required consistency is reached.
Add lemon juice to taste.
Sunday, 21 February 2010
Breadless Bread Pudding
As I got out of the car in the supermarket car park this week, I was greeted by the delicious smell of hot cross buns…mmmmm, clever marketing ploy! Anyway, it got me thinking how I could make a healthier version of this tempting smell and so I have come up with this concoction which I have based on a bread pudding recipe. I think you could adapt it pretty much to your own taste by substituting the apple for banana and using different dried fruits and nuts and spices. I would be interested to hear your ideas and comments..
So, here’s my version:
(No added sugar, no wheat, no dairy)
1 can coconut milk
1 ½ cups of rolled oats
1 egg
2 cupfuls (or more) Raisins
10 chopped dried apricots
Handful (or more) chopped walnuts
1 large apple, peeled and chopped
Mixed spice (to taste)
Soak the oats in the coconut milk for at least 1 hour.
Mix in the egg.
Add fruit, nuts and mixed spice to taste.
Pour into oven proof dish.
Bake in oven 180 degrees until smells cooked, is firm to touch and browned on top – approx 45 minutes.
Serve warm or cold.
So, here’s my version:
(No added sugar, no wheat, no dairy)
1 can coconut milk
1 ½ cups of rolled oats
1 egg
2 cupfuls (or more) Raisins
10 chopped dried apricots
Handful (or more) chopped walnuts
1 large apple, peeled and chopped
Mixed spice (to taste)
Soak the oats in the coconut milk for at least 1 hour.
Mix in the egg.
Add fruit, nuts and mixed spice to taste.
Pour into oven proof dish.
Bake in oven 180 degrees until smells cooked, is firm to touch and browned on top – approx 45 minutes.
Serve warm or cold.
FAT-SCRAP Recipes
This is where you can find my ideas for healthier alternatives that follow the FAT-SCRAP no wheat, no sugar rule, and most of them will be dairy free (apart from yoghurt). Please feel free to add your comments or suggestions.
More recipes to follow!
Breadless Bread Pudding
Smoked Mackerel Pate
Dairy Free Rice Pudding
Buckwheat Pancakes/Wraps
FAT-SCRAP Fruit Cake
FAT-SCRAP Fruit Muesli Slice
FAT-SCRAP Lentil and Butternut Squash Curry
More recipes to follow!
Breadless Bread Pudding
Smoked Mackerel Pate
Dairy Free Rice Pudding
Buckwheat Pancakes/Wraps
FAT-SCRAP Fruit Cake
FAT-SCRAP Fruit Muesli Slice
FAT-SCRAP Lentil and Butternut Squash Curry
Monday, 15 February 2010
FAT-SCRAP MARCH AND APRIL 2010 Timetable
FAT-SCRAP MARCH 2010 Timetable
Saturday 27th Feb 10am – 11.30am
Registration, introduction, body composition analysis including weight and measurements
Tuesday 2nd, 9th, 16th, 23rd
Discussion 12pm-12.15pm
Circuit Class 12.15pm -1pm
Discussion 6.30pm-6.45pm
Circuit Class 6.45pm -7.30pm
Thursday 4th, 11th, 18th, 25th
Discussion 12pm-12.15pm
Circuit Class 12.15pm -1pm
Discussion 6.30pm-6.45pm
Circuit Class 6.45pm -7.30pm
Saturdays 6th, 13th, 20th,
Fat-Scrap lecture 10am -10.45am
Circuit Class 10.45am-11.30
Saturday 27th March
End of 4 weeks weights and measurements 10am-10.45am
Circuit Class 10.45am-11.30am
FAT-SCRAP APRIL 2010 Timetable
Saturday 3rd April 10am – 11.30am
Registration, introduction, body composition analysis including weight and measurements
Tuesday 6th, 13th, 20th, 27th
Discussion 12pm-12.15pm
Circuit Class 12.15pm -1pm
Discussion 6.30pm-6.45pm
Circuit Class 6.45pm -7.30pm
Thursday 8th, 15th, 22nd, 29th
Discussion 12pm-12.15pm
Circuit Class 12.15pm -1pm
Discussion 6.30pm-6.45pm
Circuit Class 6.45pm -7.30pm
Saturdays 10th, 17th, 24th,
Circuit Class 10am -10.45am
Fat-Scrap lecture 10.45am-11.30
Saturday 1st May
End of 4 weeks weights and measurements 10am-10.45am
Circuit Class 10.45am-11.30am
FAT-SCRAP Dates for 2010
FAT-SCRAP March Day One
Saturday 27th Feb 10am – 11.30am
Registration, introduction, body composition analysis including weight and measurements
Tuesday 2nd, 9th, 16th, 23rd
Discussion 12pm-12.15pm
Circuit Class 12.15pm -1pm
Discussion 6.30pm-6.45pm
Circuit Class 6.45pm -7.30pm
Thursday 4th, 11th, 18th, 25th
Discussion 12pm-12.15pm
Circuit Class 12.15pm -1pm
Discussion 6.30pm-6.45pm
Circuit Class 6.45pm -7.30pm
Saturdays 6th, 13th, 20th,
Fat-Scrap lecture 10am -10.45am
Circuit Class 10.45am-11.30
Saturday 27th March
End of 4 weeks weights and measurements 10am-10.45am
Circuit Class 10.45am-11.30am
FAT-SCRAP APRIL 2010 Timetable
Saturday 3rd April 10am – 11.30am
Registration, introduction, body composition analysis including weight and measurements
Tuesday 6th, 13th, 20th, 27th
Discussion 12pm-12.15pm
Circuit Class 12.15pm -1pm
Discussion 6.30pm-6.45pm
Circuit Class 6.45pm -7.30pm
Thursday 8th, 15th, 22nd, 29th
Discussion 12pm-12.15pm
Circuit Class 12.15pm -1pm
Discussion 6.30pm-6.45pm
Circuit Class 6.45pm -7.30pm
Saturdays 10th, 17th, 24th,
Circuit Class 10am -10.45am
Fat-Scrap lecture 10.45am-11.30
Saturday 1st May
End of 4 weeks weights and measurements 10am-10.45am
Circuit Class 10.45am-11.30am
FAT-SCRAP Dates for 2010
FAT-SCRAP March Day One
FAT-SCRAP pricing and terms and conditions
All FAT-SCRAP packges include:
Month 1 (4 weeks):
£195 to include up to three circuit classes a week
£135 to include up to two circuit classes a week
(any additional classes £16 a class payable on day)
£70 to include up to one circuit class a week
(any additional classes £17 a class payable on day)
£155 to include up to three circuit classes a week
£110 to include up to two circuit classes a week
(any additional classes £13.50 a class payable on day)
£60 to include up to one circuit class a week
(any additional classes £14.50 a class payable on day)
FAT-SCRAP One to One Package
Month 1 (4 weeks):
£300 to include up to three personal training sessions a week
(Any additional personal training session £24.00 payable on day)
£220 to include up to two personal training sessions a week
(Any additional personal training session £25.00 payable on day)
£120 to include up to one personal training sessions a week
(Any additional personal training session £26.00 payable on day)
You are also welcome to attend any additional pre-booked circuit classes £10.00 a class payable on day
Month 2 (4 weeks) onwards:
£260 to include up to three personal training sessions a week
(Any additional personal training session £21.00 payable on day)
£188 to include up to two personal training sessions a week
(Any additional personal training session £22.00 payable on day)
£100 to include up to one personal training sessions a week
(Any additional personal training session £23.00 payable on day)
You are also welcome to attend any additional pre-booked circuit classes £10.00 a class payable on day
4) FAT-SCRAP© Group Classes are to be booked on Saturdays for the following week.
5) Payment for FAT-SCRAP© Packages are due by first training session or circuit class
FAT-SCRAP APRIL 2010 Introduction
FAT-SCRAP APRIL 2010 Group Circuit Training Timetable
- FAT-SCRAP Manual
- Body Composition Analysis
- Daily online support
- Invitation to the weekly Saturday morning FAT-SCRAP support group and lecture
- A complimentary reflexology treatment with Natasha Selby from Balancing Reflexions*
- A complimentary Reiki treatment with Sue*
Month 1 (4 weeks):
£195 to include up to three circuit classes a week
£135 to include up to two circuit classes a week
(any additional classes £16 a class payable on day)
£70 to include up to one circuit class a week
(any additional classes £17 a class payable on day)
Month 2 (4 weeks) onwards:
£155 to include up to three circuit classes a week
£110 to include up to two circuit classes a week
(any additional classes £13.50 a class payable on day)
£60 to include up to one circuit class a week
(any additional classes £14.50 a class payable on day)
FAT-SCRAP One to One Package
Month 1 (4 weeks):
£300 to include up to three personal training sessions a week
(Any additional personal training session £24.00 payable on day)
£220 to include up to two personal training sessions a week
(Any additional personal training session £25.00 payable on day)
£120 to include up to one personal training sessions a week
(Any additional personal training session £26.00 payable on day)
You are also welcome to attend any additional pre-booked circuit classes £10.00 a class payable on day
Month 2 (4 weeks) onwards:
£260 to include up to three personal training sessions a week
(Any additional personal training session £21.00 payable on day)
£188 to include up to two personal training sessions a week
(Any additional personal training session £22.00 payable on day)
£100 to include up to one personal training sessions a week
(Any additional personal training session £23.00 payable on day)
You are also welcome to attend any additional pre-booked circuit classes £10.00 a class payable on day
FAT-SCRAP© Terms and conditions.
1) 100% money back guarantee if no positive change in body composition is made but to receive this money back guarantee:a. Food and activity diaries must be recorded daily on the blog or sent to Sue by email
b. Dairy (apart from natural yoghurt) must not to be consumed for the first two weeks
c. Wheat, sugar and alcohol must not to be consumed for the 4 weeks.
d. A minimum of three FAT-SCRAP© circuit classes must be performed each week
2) FAT-SCRAP© Group booking is a four week non refundable package.
3) FAT-SCRAP© One to One booking is a four week non refundable package.4) FAT-SCRAP© Group Classes are to be booked on Saturdays for the following week.
5) Payment for FAT-SCRAP© Packages are due by first training session or circuit class
FAT-SCRAP APRIL 2010 Introduction
FAT-SCRAP APRIL 2010 Group Circuit Training Timetable
FAT-SCRAP MARCH 2010 Introduction
FAT-SCRAP© is a four week “ boot camp” style FAT LOSS PROGRAMME that has been designed to give 100% guaranteed results in positive changes to your body composition but does require 100% commitment from you.
Your commitment to FAT-SCRAP©:
· For the first two weeks you will consume no dairy (except for natural yoghurt)
· For the first four weeks you will consume no wheat, no sugar and no alcohol.
· You will consume a minimum of three meals a day, and include a minimum of three portions of vegetables and two portions of fruit.
· You will submit daily food and activity diaries.
· For the first four weeks you will take part in a minimum of three FAT-SCRAP© circuit classes each week.
FAT-SCRAP’s commitment to you:
· You will be offered a 100% money back guarantee if no positive change in body composition is made providing that all terms and conditions have been met.
· You will be provided with a healthy and safe way to reach your goals.
· You will be given daily support, advice and encouragement.
· You will have access to food ideas and recipes.
· You will be given exercises that are suitable for your fitness level.
· You will learn how change your mind to change your body and be able to maintain these changes.
· You will feel better both mentally and physically.
For change to happen there has to be action.
FAT-SCRAP© will help you to act and make the change.
"'How does one become a butterfly?' she asked pensively. 'You must want to fly so much that you are willing to give up being a caterpillar.'"-Trina Paulus
If you are serious about scrapping your body fat and would like more details or are ready to commit please contact:
Sue@train-gain.co.uk
Venue: 5 Grosvenor Close, Hatch Warren, Basingstoke, Hampshire, RG22 4RQ
Dates: 27th Feb through to 27th March 2010 (see Timetable)Cost: (See pricing)
Testimonial:
"Fat Scrap has been amazing for me. It is such a holisitc plan as I now feel totally transformed in mind, body and spirit. With every day I am becoming stronger, fitter and healthier. I am becoming more and more positive and I now approach every day confidently with a smile. I know life will continue to throw challenges at me but hey, look at what I have achieved and am achieving - I can handle whatever comes my way now! Instead of hiding away or find solace in the biscuit tin I'm going to catch those challenges head on, embrace them and learn from them. Emabarking on a programme like Fat Scrap has been so empowering....I had a light-bulb moment the other day - I woke up happy but pensive...."I feel on top of the world but....when is this wonderful bubble going to burst??" It was then that I realised that it is I...and only I.. who holds the pin."
FAT-SCRAP MARCH 2010 DAY ONE
FAT-SCRAP Dates for 2010
FAT-SCRAP MARCH DAY ONE
Your commitment to FAT-SCRAP©:
· For the first two weeks you will consume no dairy (except for natural yoghurt)
· For the first four weeks you will consume no wheat, no sugar and no alcohol.
· You will consume a minimum of three meals a day, and include a minimum of three portions of vegetables and two portions of fruit.
· You will submit daily food and activity diaries.
· For the first four weeks you will take part in a minimum of three FAT-SCRAP© circuit classes each week.
FAT-SCRAP’s commitment to you:
· You will be offered a 100% money back guarantee if no positive change in body composition is made providing that all terms and conditions have been met.
· You will be provided with a healthy and safe way to reach your goals.
· You will be given daily support, advice and encouragement.
· You will have access to food ideas and recipes.
· You will be given exercises that are suitable for your fitness level.
· You will learn how change your mind to change your body and be able to maintain these changes.
· You will feel better both mentally and physically.
For change to happen there has to be action.
FAT-SCRAP© will help you to act and make the change.
"'How does one become a butterfly?' she asked pensively. 'You must want to fly so much that you are willing to give up being a caterpillar.'"-Trina Paulus
If you are serious about scrapping your body fat and would like more details or are ready to commit please contact:
Sue@train-gain.co.uk
Venue: 5 Grosvenor Close, Hatch Warren, Basingstoke, Hampshire, RG22 4RQ
Dates: 27th Feb through to 27th March 2010 (see Timetable)Cost: (See pricing)
Testimonial:
"Fat Scrap has been amazing for me. It is such a holisitc plan as I now feel totally transformed in mind, body and spirit. With every day I am becoming stronger, fitter and healthier. I am becoming more and more positive and I now approach every day confidently with a smile. I know life will continue to throw challenges at me but hey, look at what I have achieved and am achieving - I can handle whatever comes my way now! Instead of hiding away or find solace in the biscuit tin I'm going to catch those challenges head on, embrace them and learn from them. Emabarking on a programme like Fat Scrap has been so empowering....I had a light-bulb moment the other day - I woke up happy but pensive...."I feel on top of the world but....when is this wonderful bubble going to burst??" It was then that I realised that it is I...and only I.. who holds the pin."
FAT-SCRAP MARCH 2010 DAY ONE
FAT-SCRAP Dates for 2010
FAT-SCRAP MARCH DAY ONE
Sunday, 14 February 2010
FAT-SCRAP Dates for 2010
27th February to 27th March 2010
(See Timetable March 2010)
3rd April to 1st May 2010
(See Timetable April 2010)
22nd May to 19th June 2010
(See Timetable May-June 2010)
July and August 2010 no FAT-SCRAP Programmes.
FAT-SCRAP classes are still available for current FAT-SCRAPPERS.
September to December 2010
Dates to be confirmed
(See Timetable March 2010)
3rd April to 1st May 2010
(See Timetable April 2010)
22nd May to 19th June 2010
(See Timetable May-June 2010)
July and August 2010 no FAT-SCRAP Programmes.
FAT-SCRAP classes are still available for current FAT-SCRAPPERS.
September to December 2010
Dates to be confirmed
Friday, 5 February 2010
What next?
I am planning to launch the new FAT-SCRAP Programme at the beginning on March 2010. If you are interested in finding out more about it, please contact me (my contact details are available on my website). In the mean time Apple and Pear have decided to continue with the programme and we will continue to update you regularly on their progress.
Thank you to all of you who have told us how much you have enjoyed reading our FAT-SCRAP TRAILS blogs and we hope that we have inspired you to make some changes to becoming healthier. If you have any comments, please include them below.
Sue, Apple and Pear x
FAT-SCRAP Dates for 2010
FAT-SCRAP MARCH 2010 Introduction
Thank you to all of you who have told us how much you have enjoyed reading our FAT-SCRAP TRAILS blogs and we hope that we have inspired you to make some changes to becoming healthier. If you have any comments, please include them below.
Sue, Apple and Pear x
FAT-SCRAP Dates for 2010
FAT-SCRAP MARCH 2010 Introduction
The FAT-SCRAP TRIALS Summary
So, here we are at the end of the Fat-Scrap trials with the all important results!
When we started the trials I said my aim was to see if we could drop a dress size in four weeks. Well, I am not sure that we have totally achieved that, and in reality, I did not expect to. What I wanted to do was show you, and the Fat-Scrappers, that when a weight loss programme makes promises it means that we then have expectations, and when our expectations are not met, we are more likely to think we have failed…and I think this was the first reaction from the girls, disappointment that they had not achieved their own personal expectations. For this reason it is important that when we set our goals on any weight loss programme that we set realistic and achievable goals. Was “drop a dress size in 4 weeks” realistic and achievable following this programme? Obviously not for us but if we had set a goal to reduce our weight by half a stone, then yes that would have been realistic and achievable for Apple and Pear but not for me (thank goodness!!). At the end of the day, we don’t really know how are bodies are going to respond to any changes in food or exercise; what works for one person doesn’t always work for another.
What I can say is that from these trials, I believe, we have confirmed that following this programme is a very safe way to become healthier and fitter in a short space of time. We have seen huge improvements in our strength and stamina; we have seen huge improvements in our daily energy levels - yes, we have been tired at the end of the day but that’s no surprise as we all lead busy lives; we have seen fantastic changes in our weight, size and body composition and most importantly we have seen changes in our mindset – we have changed some of our beliefs and attitudes about diet and exercise and definitely some of our beliefs and attitudes about ourselves.
Now, I am going to pass you over to Apple and Pear who would like to share with you the amazing results they have achieved in just 25 days!
Body composition changes:
Total weight change: -8.75lbs
Total body fat change: -4.4%
Total lean tissue change: +4.4%
Total water change: +3.1%
Total BMI change: -2.5
Body composition changes:
Total weight change: - 4lb
Total body fat change: - 1.3%
Total lean tissue change: +1.3%
Total water change: +0.9%
Total BMI change: -0.8
When we started the trials I said my aim was to see if we could drop a dress size in four weeks. Well, I am not sure that we have totally achieved that, and in reality, I did not expect to. What I wanted to do was show you, and the Fat-Scrappers, that when a weight loss programme makes promises it means that we then have expectations, and when our expectations are not met, we are more likely to think we have failed…and I think this was the first reaction from the girls, disappointment that they had not achieved their own personal expectations. For this reason it is important that when we set our goals on any weight loss programme that we set realistic and achievable goals. Was “drop a dress size in 4 weeks” realistic and achievable following this programme? Obviously not for us but if we had set a goal to reduce our weight by half a stone, then yes that would have been realistic and achievable for Apple and Pear but not for me (thank goodness!!). At the end of the day, we don’t really know how are bodies are going to respond to any changes in food or exercise; what works for one person doesn’t always work for another.
What I can say is that from these trials, I believe, we have confirmed that following this programme is a very safe way to become healthier and fitter in a short space of time. We have seen huge improvements in our strength and stamina; we have seen huge improvements in our daily energy levels - yes, we have been tired at the end of the day but that’s no surprise as we all lead busy lives; we have seen fantastic changes in our weight, size and body composition and most importantly we have seen changes in our mindset – we have changed some of our beliefs and attitudes about diet and exercise and definitely some of our beliefs and attitudes about ourselves.
Now, I am going to pass you over to Apple and Pear who would like to share with you the amazing results they have achieved in just 25 days!
Apple….
Body composition changes:
Total weight change: -8.5lb
Total body fat change: -2.5%
Total lean tissue change: +2.5%
water change: +2%
Total BMI change -1.4
Total weight change: -8.5lb
Total body fat change: -2.5%
Total lean tissue change: +2.5%
water change: +2%
Total BMI change -1.4
Change in body measurements:
Top of Arm: -1.5cm
Chest/back: -4cm
Waist: -3cm
Hips: No change
Thigh: No change
Chest/back: -4cm
Waist: -3cm
Hips: No change
Thigh: No change
I am thrilled with these results! After less than 4 weeks I think this is a great achievement. I am also pleased that I have lost centimetres in areas where I want to! People are already commenting...‘how much weight has you lost?’ ‘You look so well’...which of course I find flattering and encouraging. But more than anything it is how I feel about myself that matters and that’s already changed. After less than a month on this plan I have more confidence and SO much more energy. Long may it continue and I look forward to seeing what the next month brings...
Pear…
Body composition changes:
Total weight change: -8.75lbs
Total body fat change: -4.4%
Total lean tissue change: +4.4%
Total water change: +3.1%
Total BMI change: -2.5
Total change in body measurements
Top of Arm: No change
Chest/back: -2.5cm
Waist: -2.5cm
Hips: -2cm
Thigh: -1.5cm
Well I was extremely pleased with these results! I must say I was a little disappointed in my weight loss….yes I know I shouldn’t look at that, but I think it’s the immediate thing you look at, but when you see the other results they’re fantastic and a good step in the right direction! It actually isn’t even 4 weeks we’ve been doing this, so it’s an average of nearly 3lbs per week, which is GREAT! I know in previous diets I lose the first week and either put on the 2nd or 3rd week and then give in!!! This time is so different, because I know I can do it. I’m looking to the future and the next couple of months, and if I lose the same again each month I will be so happy, definitely a dress size smaller and I’ll be ready for the sun to shine! I must say congratulations to Apple, she did brilliantly, had terrific inch loss and I'm so proud of her.
Top of Arm: No change
Chest/back: -2.5cm
Waist: -2.5cm
Hips: -2cm
Thigh: -1.5cm
Well I was extremely pleased with these results! I must say I was a little disappointed in my weight loss….yes I know I shouldn’t look at that, but I think it’s the immediate thing you look at, but when you see the other results they’re fantastic and a good step in the right direction! It actually isn’t even 4 weeks we’ve been doing this, so it’s an average of nearly 3lbs per week, which is GREAT! I know in previous diets I lose the first week and either put on the 2nd or 3rd week and then give in!!! This time is so different, because I know I can do it. I’m looking to the future and the next couple of months, and if I lose the same again each month I will be so happy, definitely a dress size smaller and I’ll be ready for the sun to shine! I must say congratulations to Apple, she did brilliantly, had terrific inch loss and I'm so proud of her.
I’ve had a great 4 weeks, really learnt so much about food, emotions and exercise. I feel totally committed, focused and motivated unlike usual diets where I’m fed up by the 3rd week. It’s such an easy plan to follow and I’m so pleased Sue asked me to test out her programme. I can say at times fitting in the exercise has been hard, it would’ve been so easy to have said I couldn’t find the time, but no, having the scheduled the dates and times in my diary made me plan my days around them. Having Apple to support and encourage me has been fantastic and I think deep down we’re both pleased with our results (even though we didn’t quite loose a dress size), but it’s a start and I cant wait for the next month, as I’m sure by the end of it I WILL definitely have lost that dress size!!!
All I can say for now is….love the results, thank you so much Sue for the excellent advice, commitment, love and encouragement you gave us and to Apple….well done, you’ve done fantastic, keep it up and see you on the scales in a weeks time!!! LOL xx
Me….
Body composition changes:
Total weight change: - 4lb
Total body fat change: - 1.3%
Total lean tissue change: +1.3%
Total water change: +0.9%
Total BMI change: -0.8
Total change in body measurements
Top of Arm: No change
Chest/back: No change
Waist: -3cm
Hips: No change
Thigh: -1cm
What next?
Top of Arm: No change
Chest/back: No change
Waist: -3cm
Hips: No change
Thigh: -1cm
What next?
Wednesday, 3 February 2010
FAT-SCRAP TRIALS Day 25
Apple....
BREAKFAST: porridge with skimmed milk and mixed summer berries
LUNCH: Sue’s homemade vegetable & bean soup – delicious!!
DINNER: Vegetable stir fry with mixed veg, spinach, cashew nuts and small portion of basmati rice, mixed summer berries with spoonful of natural yoghurt
SNACKS: Handful of dried apricots and walnuts
EXERCISE: 45 minutes circuit training, 45 minutes yoga
Felt much better today in general, headache all gone after a good night’s sleep. I did however feel quite depleted of energy today though which I hadn’t noticed until I started our circuit training session, but it definitely felt harder today.
I’m finding it quite tough this week...and last week...to fit everything into my days, just not enough hours!! And also I’m not getting as much sleep as I should ideally have so all in all I guess I know why I’m lacking a bit of energy.
Felt so much better after doing some yoga today...so invigorating and really got my mind clear and focused. Very disappointed that I had to leave early to do the school run but again...not enough hours in the day to fit everything in!
Pear....
BREAKFAST: Porridge with Blueberries
LUNCH: Avocado with prawns and grated carrot
DINNER: Mince and potato with cabbage, French beans, courgette
SNACKS: handful of nuts and a banana
EXERCISE: 10 min dog walk and 45 mins circuit training
Had a really good day today, had loads of energy despite waking with aching legs (probably a combination of Sue’s session a couple of days ago and my run/walk on the treadmill).
Had our last training session with Sue today, which was tough, but did enjoy it after….its funny I never enjoy it whilst doing the exercises but I do enjoy the result after…the feeling of having lots more energy, feeling fitter and toned and basically raring to go for the rest of the day.
I haven’t had any temptations over the last week, I can’t remember the last time I thought of chocolate. I wasn’t a chocolate freak, but I would have a bar now and again but I’m really not interested now and am looking for the healthy option….long may this last!!!
Tomorrow is ‘D’ Day….how exciting; I’m really looking forward to having all our measurements taken and seeing both Apple and my results. I think we’ve both done amazingly well, despite the results, I know we’re both very busy people but have managed to commit to this plan the whole time and should be proud of ourselves. And to Sue, who has taken us through quite a journey, thank you for your support, encouragement, knowledge and … hey just being there!
Here’s to tomorrow…fingers crossed!!!
Me….
BREAKFAST: porridge, yoghurt, berries, seeds
LUNCH: vegetable and bean soup, satsuma
DINNER: lamb and lentil shepherds’ pie
SNACKS: Gillian McKeith Vitamin C food bar, yoghurt, oat cakes
EXERCISE: 45 mins workout with Apple and Pear, 2 hours yoga, 1 hour dog walk
I had another lovely day..I do think I am so lucky to be doing a job I love and have time to do the things I love, and I think yoga is going to be my new love. I am enjoying learning how to move my body in quite a different way to exercising for fitness and, while I have always considered myself fairly flexible, I can now feel tension and tightness in areas I never used to.
I invited Apple to stay for lunch today after our session but realised I had nothing ready in the fridge so I took a packet of frozen casserole vegetables, added it to some vegetable stock and left it to cook while we training. Then all I had to do was add a can of beans (I used black eyed beans) and then whiz it up in the blender..It was delicious!
My daughter did complain about our dinner tonight though. It seems that nearly every meal I am cooking at the moment I am adding chilli. I wonder if I am becoming addicted?! So I have made a mental note to cook her something blander tomorrow. Probably a pasta carbonara, one of her favourites! And me, well I shall be having Pears spicy bean burgers that she made for us yesterday….more chilli!!!
I was so grateful to Sue today for making me some vegetable soup. I was worrying when I was going to eat as I was going to use lunchtime to get some jobs done before yoga but it was so much better for me just to sit down and relax and eat instead!
My food choices today were good. I was tempted with the mini biscotti which came with my coffee at my health club this afternoon but I resisted it! Very proud of that!!
So another day over and tomorrow is big weigh in and measurements time! I’m quite nervous that I haven’t lost as much weight and inches as I’m hoping, especially as we were away at the weekend. So realistically I’m just keen not to have put any weight on this week and staying the same will be an achievement. Let’s see what tomorrow brings...
The FAT-SCRAP TRIALS summary
BREAKFAST: porridge with skimmed milk and mixed summer berries
LUNCH: Sue’s homemade vegetable & bean soup – delicious!!
DINNER: Vegetable stir fry with mixed veg, spinach, cashew nuts and small portion of basmati rice, mixed summer berries with spoonful of natural yoghurt
SNACKS: Handful of dried apricots and walnuts
EXERCISE: 45 minutes circuit training, 45 minutes yoga
Felt much better today in general, headache all gone after a good night’s sleep. I did however feel quite depleted of energy today though which I hadn’t noticed until I started our circuit training session, but it definitely felt harder today.
I’m finding it quite tough this week...and last week...to fit everything into my days, just not enough hours!! And also I’m not getting as much sleep as I should ideally have so all in all I guess I know why I’m lacking a bit of energy.
Felt so much better after doing some yoga today...so invigorating and really got my mind clear and focused. Very disappointed that I had to leave early to do the school run but again...not enough hours in the day to fit everything in!
Pear....
BREAKFAST: Porridge with Blueberries
LUNCH: Avocado with prawns and grated carrot
DINNER: Mince and potato with cabbage, French beans, courgette
SNACKS: handful of nuts and a banana
EXERCISE: 10 min dog walk and 45 mins circuit training
Had a really good day today, had loads of energy despite waking with aching legs (probably a combination of Sue’s session a couple of days ago and my run/walk on the treadmill).
Had our last training session with Sue today, which was tough, but did enjoy it after….its funny I never enjoy it whilst doing the exercises but I do enjoy the result after…the feeling of having lots more energy, feeling fitter and toned and basically raring to go for the rest of the day.
I haven’t had any temptations over the last week, I can’t remember the last time I thought of chocolate. I wasn’t a chocolate freak, but I would have a bar now and again but I’m really not interested now and am looking for the healthy option….long may this last!!!
Tomorrow is ‘D’ Day….how exciting; I’m really looking forward to having all our measurements taken and seeing both Apple and my results. I think we’ve both done amazingly well, despite the results, I know we’re both very busy people but have managed to commit to this plan the whole time and should be proud of ourselves. And to Sue, who has taken us through quite a journey, thank you for your support, encouragement, knowledge and … hey just being there!
Here’s to tomorrow…fingers crossed!!!
Me….
BREAKFAST: porridge, yoghurt, berries, seeds
LUNCH: vegetable and bean soup, satsuma
DINNER: lamb and lentil shepherds’ pie
SNACKS: Gillian McKeith Vitamin C food bar, yoghurt, oat cakes
EXERCISE: 45 mins workout with Apple and Pear, 2 hours yoga, 1 hour dog walk
I had another lovely day..I do think I am so lucky to be doing a job I love and have time to do the things I love, and I think yoga is going to be my new love. I am enjoying learning how to move my body in quite a different way to exercising for fitness and, while I have always considered myself fairly flexible, I can now feel tension and tightness in areas I never used to.
I invited Apple to stay for lunch today after our session but realised I had nothing ready in the fridge so I took a packet of frozen casserole vegetables, added it to some vegetable stock and left it to cook while we training. Then all I had to do was add a can of beans (I used black eyed beans) and then whiz it up in the blender..It was delicious!
My daughter did complain about our dinner tonight though. It seems that nearly every meal I am cooking at the moment I am adding chilli. I wonder if I am becoming addicted?! So I have made a mental note to cook her something blander tomorrow. Probably a pasta carbonara, one of her favourites! And me, well I shall be having Pears spicy bean burgers that she made for us yesterday….more chilli!!!
I was so grateful to Sue today for making me some vegetable soup. I was worrying when I was going to eat as I was going to use lunchtime to get some jobs done before yoga but it was so much better for me just to sit down and relax and eat instead!
My food choices today were good. I was tempted with the mini biscotti which came with my coffee at my health club this afternoon but I resisted it! Very proud of that!!
So another day over and tomorrow is big weigh in and measurements time! I’m quite nervous that I haven’t lost as much weight and inches as I’m hoping, especially as we were away at the weekend. So realistically I’m just keen not to have put any weight on this week and staying the same will be an achievement. Let’s see what tomorrow brings...
The FAT-SCRAP TRIALS summary
Tuesday, 2 February 2010
FAT-SCRAP TRIALS Day 24
Apple....
BREAKFAST: porridge with skimmed milk and blueberries
LUNCH: Pizza Express Nicoise Salad with 4 small dough sticks
DINNER: 4 oatcakes with mackerel pate and cucumber, carrot sticks
SNACKS: Handful of dried apricots
EXERCISE: None today – day off!
How interesting....today was the first day I had eaten wheat at lunchtime for over three weeks and I felt terrible all afternoon and evening!
I was definitely fine before and during a lovely lunch with friends but I first noticed a change about an hour after I ate lunch. I was yawning a lot, really tired and lethargic. Just how I used to feel every afternoon before I started this eating plan. I felt I needed something to eat and normally in the past would have reached for a biscuit, chocolate or cake to make me feel better. I was really conscious of this today though and instead chose a few dried apricots instead.
I drove to school feeling very sleepy and started to feel quite headachy. I had enough to drink all day so knew I wasn’t dehydrated but made sure I had a large glass of water when I got home anyway. I went out in the evening with another couple of friends for a drink (just soft ones for me!) but I found it really hard to drive as the headache was right behind my eyes. During the evening I found it harder and harder to concentrate and although I’ve loved seeing my friends I feel really depleted of energy now and quite exhausted. Where has all my bounce gone?!!
As I’m typing this my headache is just getting worse so I’m off to bed. I’m hopeful I will feel much better in the morning after a good sleep – sure I will – but I am truly amazed with how I am feeling. Could it be the wheat in the dough sticks? If so, I am glad I had them and I feel like this because it’s a sign that maybe I should definitely avoid them and wheat in general at lunchtime especially in the future. This is all such a learning curve for me and with that I know I must have bad experiences as well as good ones to show me how my body reacts to what I put into it.
No exercise today! I decided to have a rest day which I have enjoyed though looking forward to our circuit training session and some yoga tomorrow!
Pear....
BREAKFAST: Porridge with Blueberries
LUNCH: 3 Rice Cakes with Avocado, prawns and grated carrot
DINNER: Homemade spicy bean burgers (made with kidney beans, cannelloni beans, diced carrot, onion, garlic, turmeric, ground cumin, chilli powder, tomato puree), large salad and jacked potato
SNACKS: handful of nuts and a banana
EXERCISE: 20 min dog walk, 2mile run/walk on treadmill
Well 3 nights full sleep was good while it lasted!! But again didn’t feel like I’d slept at all last night!! So got up really sluggish this morning, and was in the office for most of the day! I was surprised though after the workout session with Sue the previous day, my body wasn’t aching to the extreme it was after the very first session. Oh yes I’m conquering this exercise lark!
During the morning I had a little box of nuts which I worked my way through (I find that really satisfying and filling) and the day flew by. When I got home I wasn’t really sure what I fancied for tea. I’d been thinking about making some bean burgers so bunged some ingredients together and let them rest in the fridge.
After my preparation in the kitchen, it was still too early to cook, so got my gym gear on (well it was that or ironing!!) and went on the treadmill for half an hour. I pushed myself out of my comfort zone and did 100m run/100m walk…phew I could certainly feel that in my legs. I was going to stop after 15 mins but carried on for the same again!!
Back to the bean burgers….they were delicious if I do say so myself. I even made extra…so I know what I’ll be having tomorrow night!!
Me….
BREAKFAST: porridge, yoghurt, berries, seeds
LUNCH: Rice cakes, avocado, houmous
DINNER: smoked haddock risotto, green beans, broccoli
SNACKS: banana, walnuts, Satsuma, ½ juice bar
EXERCISE: 60 mins dog walk
Well, my stomach was much better again today, thank goodness so more reason to believe that the dairy/wheat did affect it. I have also noticed that I am back to higher energy levels again.
One thing I am aware of is that I got through my period last week with none of the usual first day pain but this may just be coincidence. Having said that we know that eating foods containing lots of valuable nutrients, having adequate amounts of water and exercising regularly play a big part in wellness and I think all three of us can say that over the last three weeks, on the whole, we have felt very well and considering the time of year, when it is so easy to get run down and low, this has been a bonus.
BREAKFAST: porridge with skimmed milk and blueberries
LUNCH: Pizza Express Nicoise Salad with 4 small dough sticks
DINNER: 4 oatcakes with mackerel pate and cucumber, carrot sticks
SNACKS: Handful of dried apricots
EXERCISE: None today – day off!
How interesting....today was the first day I had eaten wheat at lunchtime for over three weeks and I felt terrible all afternoon and evening!
I was definitely fine before and during a lovely lunch with friends but I first noticed a change about an hour after I ate lunch. I was yawning a lot, really tired and lethargic. Just how I used to feel every afternoon before I started this eating plan. I felt I needed something to eat and normally in the past would have reached for a biscuit, chocolate or cake to make me feel better. I was really conscious of this today though and instead chose a few dried apricots instead.
I drove to school feeling very sleepy and started to feel quite headachy. I had enough to drink all day so knew I wasn’t dehydrated but made sure I had a large glass of water when I got home anyway. I went out in the evening with another couple of friends for a drink (just soft ones for me!) but I found it really hard to drive as the headache was right behind my eyes. During the evening I found it harder and harder to concentrate and although I’ve loved seeing my friends I feel really depleted of energy now and quite exhausted. Where has all my bounce gone?!!
As I’m typing this my headache is just getting worse so I’m off to bed. I’m hopeful I will feel much better in the morning after a good sleep – sure I will – but I am truly amazed with how I am feeling. Could it be the wheat in the dough sticks? If so, I am glad I had them and I feel like this because it’s a sign that maybe I should definitely avoid them and wheat in general at lunchtime especially in the future. This is all such a learning curve for me and with that I know I must have bad experiences as well as good ones to show me how my body reacts to what I put into it.
No exercise today! I decided to have a rest day which I have enjoyed though looking forward to our circuit training session and some yoga tomorrow!
Pear....
BREAKFAST: Porridge with Blueberries
LUNCH: 3 Rice Cakes with Avocado, prawns and grated carrot
DINNER: Homemade spicy bean burgers (made with kidney beans, cannelloni beans, diced carrot, onion, garlic, turmeric, ground cumin, chilli powder, tomato puree), large salad and jacked potato
SNACKS: handful of nuts and a banana
EXERCISE: 20 min dog walk, 2mile run/walk on treadmill
Well 3 nights full sleep was good while it lasted!! But again didn’t feel like I’d slept at all last night!! So got up really sluggish this morning, and was in the office for most of the day! I was surprised though after the workout session with Sue the previous day, my body wasn’t aching to the extreme it was after the very first session. Oh yes I’m conquering this exercise lark!
During the morning I had a little box of nuts which I worked my way through (I find that really satisfying and filling) and the day flew by. When I got home I wasn’t really sure what I fancied for tea. I’d been thinking about making some bean burgers so bunged some ingredients together and let them rest in the fridge.
After my preparation in the kitchen, it was still too early to cook, so got my gym gear on (well it was that or ironing!!) and went on the treadmill for half an hour. I pushed myself out of my comfort zone and did 100m run/100m walk…phew I could certainly feel that in my legs. I was going to stop after 15 mins but carried on for the same again!!
Back to the bean burgers….they were delicious if I do say so myself. I even made extra…so I know what I’ll be having tomorrow night!!
Me….
BREAKFAST: porridge, yoghurt, berries, seeds
LUNCH: Rice cakes, avocado, houmous
DINNER: smoked haddock risotto, green beans, broccoli
SNACKS: banana, walnuts, Satsuma, ½ juice bar
EXERCISE: 60 mins dog walk
Well, my stomach was much better again today, thank goodness so more reason to believe that the dairy/wheat did affect it. I have also noticed that I am back to higher energy levels again.
One thing I am aware of is that I got through my period last week with none of the usual first day pain but this may just be coincidence. Having said that we know that eating foods containing lots of valuable nutrients, having adequate amounts of water and exercising regularly play a big part in wellness and I think all three of us can say that over the last three weeks, on the whole, we have felt very well and considering the time of year, when it is so easy to get run down and low, this has been a bonus.
Monday, 1 February 2010
FAT-SCRAP TRIALS Day 23
Apple....
BREAKFAST: porridge with skimmed milk and blueberries
LUNCH: 4 oatcakes with cottage cheese and a Japanese Miso cup a soup with Tofu, 1 large raw carrot!
DINNER: 3 oatcakes with homemade mackerel pate, packet of salt and vinegar snack a jacks, 2 satsumas
SNACKS: Apple, handful of mixed unsalted nuts, Sue’s rice pudding!
EXERCISE: 45 minutes circuit training with Sue and Pear, 1 hour toning class
Brimming with energy today after a lovely weekend of being in the fresh air. I’m pleased to say no repercussions from feeling ill at the weekend. After a good night’s sleep last night and back to less rich food today...feel great again.
Loved my exercise sessions today. As I think I said last week I find working out with friends so much fun and so motivating. Definitely my favourite way to exercise!!
I’ve started to think a lot more about my emotions and how strong I feel at the moment. I feel like I could cope with anything thrown at me right now. For instance today I was surprised that an old friend had completely forgotten my birthday last week, or maybe chose not to acknowledge it, and that normally would have really upset me. But...not at the moment! I wonder if the fact that I am getting physically stronger is helping me to become mentally and emotionally stronger too??
I definitely feel I am going through a transformation at the moment...the cocoon stage maybe? I’ve left the caterpillar stage behind and I’m really excited about becoming a butterfly!! I’m not expecting it to happen overnight....in fact I don’t want it to because I’m enjoying this stage at the moment so much and learning so much about myself. I’m looking forward to a gradual transformation but I know now...I am sure now...that I am in a much better and brighter place than I was at the beginning of the year and there is only better things still to come!
Lastly I must mention I was SO proud of Pear today. She has worked so very hard in the last three weeks in all our exercise sessions and I know they haven’t been easy for her as she doesn’t love the workouts as much as me! But wow!!!! What she achieved today was simply amazing, doubling or better still her work rate from week one! That is truly an achievement to be proud of.
I think I can speak for both of us when I say we feel pretty invincible at the moment so watch out world...here we come!!!
Pear....
BREAKFAST: Porridge with Blueberries
LUNCH: 4 Rice Cakes with houmous and prawns
DINNER: Fish Pie (left over from yesterdays dinner)– assorted fish with onion, carrot, cream, egg, parsley and sliced potato with green veg. Small bowl of rice pudding made with coconut milk (courtesy of Sue)
SNACKS: handful of nuts and a banana
EXERCISE: 45 min session with Sue and Apple, 30 min dog walk
Felt really good when I woke this morning, full of energy and ready for the busy day ahead.
We had a session with Sue today, which was great. She made us do the same work out we had done with her on our very first meeting. Wow what a difference three weeks makes. I was surprised and extremely pleased that I found it much easier and my numbers in each exercise had doubled or more from the first time I’d done them….what an achievement! It just goes to show how much stronger I’ve become and in so little time! So I must thank her for all her time, effort and advice she has given us.
I was full of life for the afternoon and achieved lots. I had to take the dog to the vets to have his paw looked at and hopefully bandage taken off, but was very disappointed when she said he’d have to wear another one until Saturday, no long walks again for me this week.
I was once again very appreciative of having left overs from yesterday’s dinner to save me time today and Sue had made Apple and me a rice pudding to try made from coconut milk with chunks of pineapple and mango. It was great, so nice to have a pudding and I will definitely be making my version.
I must say it’s now 9 o’clock and I’m ready for my bed!
Me….
BREAKFAST: porridge, yoghurt, berries, seeds
LUNCH: Rice cakes, avocado, houmous
DINNER: Jacket potato, tandlori chicken, salad made with apple, celery, carrot, cucumber, spinach
SNACKS: banana, walnuts, Satsuma, rice pudding (made with coconut milk) and mango and pineapple
EXERCISE: 120 mins dog walk, 30 mins workout, 30 mins ball class
What a relief..I felt much better again today, no bloating etc like I had yesterday, so hope I have cracked it now! I was faced with my first really huge temptation today – a delicious looking variety of homemade cakes..a whole table full of them! I had gone to a charity tea and cake event and was hoping that the cakes would be boring shop bought ones as I would find it easy to resist these, but no such luck! I could even smell that lovely aroma of freshly baked cakes as soon as I walked in the door, but I politely explained to the host that was on a sugar, wheat and dairy free diet for health reasons and she seemed to quite happy to accept my refusal. In fact no one seemed bothered that I wasn’t having any - I think they thought that meant more for them – and I surprised myself by not being bothered either. If I had been tempted I think I would have only had to think of how I felt yesterday and that would have stopped me!!
I had an amazing workout together today with Apple and Pear – amazing because of the improvement in their strength and fitness. This is due to the type of exercising we have been doing which is working at levels just outside our comfort zones so that our bodies adapt to the higher levels of work we are giving them. The good news is, that as our bodies become stronger and fitter, they will find it exercise easier and so be able to work harder, which means that they will continue to become leaner. Compare this to a diet which tells you to eat less to lose weight. What happens when your body adapts to this lower intake of food? Do you then have to eat less to lose weight ????!
BREAKFAST: porridge with skimmed milk and blueberries
LUNCH: 4 oatcakes with cottage cheese and a Japanese Miso cup a soup with Tofu, 1 large raw carrot!
DINNER: 3 oatcakes with homemade mackerel pate, packet of salt and vinegar snack a jacks, 2 satsumas
SNACKS: Apple, handful of mixed unsalted nuts, Sue’s rice pudding!
EXERCISE: 45 minutes circuit training with Sue and Pear, 1 hour toning class
Brimming with energy today after a lovely weekend of being in the fresh air. I’m pleased to say no repercussions from feeling ill at the weekend. After a good night’s sleep last night and back to less rich food today...feel great again.
Loved my exercise sessions today. As I think I said last week I find working out with friends so much fun and so motivating. Definitely my favourite way to exercise!!
I’ve started to think a lot more about my emotions and how strong I feel at the moment. I feel like I could cope with anything thrown at me right now. For instance today I was surprised that an old friend had completely forgotten my birthday last week, or maybe chose not to acknowledge it, and that normally would have really upset me. But...not at the moment! I wonder if the fact that I am getting physically stronger is helping me to become mentally and emotionally stronger too??
I definitely feel I am going through a transformation at the moment...the cocoon stage maybe? I’ve left the caterpillar stage behind and I’m really excited about becoming a butterfly!! I’m not expecting it to happen overnight....in fact I don’t want it to because I’m enjoying this stage at the moment so much and learning so much about myself. I’m looking forward to a gradual transformation but I know now...I am sure now...that I am in a much better and brighter place than I was at the beginning of the year and there is only better things still to come!
Lastly I must mention I was SO proud of Pear today. She has worked so very hard in the last three weeks in all our exercise sessions and I know they haven’t been easy for her as she doesn’t love the workouts as much as me! But wow!!!! What she achieved today was simply amazing, doubling or better still her work rate from week one! That is truly an achievement to be proud of.
I think I can speak for both of us when I say we feel pretty invincible at the moment so watch out world...here we come!!!
Pear....
BREAKFAST: Porridge with Blueberries
LUNCH: 4 Rice Cakes with houmous and prawns
DINNER: Fish Pie (left over from yesterdays dinner)– assorted fish with onion, carrot, cream, egg, parsley and sliced potato with green veg. Small bowl of rice pudding made with coconut milk (courtesy of Sue)
SNACKS: handful of nuts and a banana
EXERCISE: 45 min session with Sue and Apple, 30 min dog walk
Felt really good when I woke this morning, full of energy and ready for the busy day ahead.
We had a session with Sue today, which was great. She made us do the same work out we had done with her on our very first meeting. Wow what a difference three weeks makes. I was surprised and extremely pleased that I found it much easier and my numbers in each exercise had doubled or more from the first time I’d done them….what an achievement! It just goes to show how much stronger I’ve become and in so little time! So I must thank her for all her time, effort and advice she has given us.
I was full of life for the afternoon and achieved lots. I had to take the dog to the vets to have his paw looked at and hopefully bandage taken off, but was very disappointed when she said he’d have to wear another one until Saturday, no long walks again for me this week.
I was once again very appreciative of having left overs from yesterday’s dinner to save me time today and Sue had made Apple and me a rice pudding to try made from coconut milk with chunks of pineapple and mango. It was great, so nice to have a pudding and I will definitely be making my version.
I must say it’s now 9 o’clock and I’m ready for my bed!
Me….
BREAKFAST: porridge, yoghurt, berries, seeds
LUNCH: Rice cakes, avocado, houmous
DINNER: Jacket potato, tandlori chicken, salad made with apple, celery, carrot, cucumber, spinach
SNACKS: banana, walnuts, Satsuma, rice pudding (made with coconut milk) and mango and pineapple
EXERCISE: 120 mins dog walk, 30 mins workout, 30 mins ball class
What a relief..I felt much better again today, no bloating etc like I had yesterday, so hope I have cracked it now! I was faced with my first really huge temptation today – a delicious looking variety of homemade cakes..a whole table full of them! I had gone to a charity tea and cake event and was hoping that the cakes would be boring shop bought ones as I would find it easy to resist these, but no such luck! I could even smell that lovely aroma of freshly baked cakes as soon as I walked in the door, but I politely explained to the host that was on a sugar, wheat and dairy free diet for health reasons and she seemed to quite happy to accept my refusal. In fact no one seemed bothered that I wasn’t having any - I think they thought that meant more for them – and I surprised myself by not being bothered either. If I had been tempted I think I would have only had to think of how I felt yesterday and that would have stopped me!!
I had an amazing workout together today with Apple and Pear – amazing because of the improvement in their strength and fitness. This is due to the type of exercising we have been doing which is working at levels just outside our comfort zones so that our bodies adapt to the higher levels of work we are giving them. The good news is, that as our bodies become stronger and fitter, they will find it exercise easier and so be able to work harder, which means that they will continue to become leaner. Compare this to a diet which tells you to eat less to lose weight. What happens when your body adapts to this lower intake of food? Do you then have to eat less to lose weight ????!
Subscribe to:
Posts (Atom)