Hi and welcome back!
Another exercise day today for some of you and I wonder how you are feeling about it? Are you doing it because you have to? Are you doing it because you want to? What are your expectations about the exercise sessions? Your self talk could make the difference to what you achieve today, so what do you want to achieve?
If your reason for exercising today is weight loss, how will you know at the end of the session that you have lost weight? The answer is you can't know - So is it worth making this the reason for doing the training? If, however, your reason for coming is to get stronger or fitter, or something similar, then by the end of the session you will know if you felt a little bit stronger or fitter than last time. As you see yourself doing one more press up, holding the plank a few more seconds or managing one more body weight get up, you will know that you have achieved something.
Looking forward to seeing you become a little bit stronger and a little bit fitter today!
Sue x
FAT-SCRAP APRIL 2010 DAY TEN
FAT-SCRAP APRIL 2010 DAY TWELVE
6 comments:
From Mandy...
I had a good day at work today and I felt really well. I actually spent some time out of the office at lunchtime and it was lovely and sunny for a change!
Here is my food diary today:
Breakfast: porridge made with unsweentened soya milk and hemp seeds (No bananas in the house - I really missed it)
Snack: homemade sugar free flapjack
Lunch: watercress, rocket, spinach, tuna (in spring water) sweetcorn, tomatoes, celery, cucumber, radishes, boiled white rice, balsamic vinegar, 2 satsumas
Snack: cashew nuts
Tea: Grilled beefburger (100% beef), steamed peas and sweetcorn, sauteed new potatoes and mushrooms
Really enjoyed my food choices today and looking forward to my exercise session tomorrow!
Fantastic!!! x
Dear Diary.. Today was an odd one!
Had muesili with rice milk for breakfast + peppermint tea. Starts well!!
No time for a snack, lunch was a quick handful of mixed salad leaves, choppped ham, two cherry tomatoes, two radishes, some olive oil dressing. Rushed out to visit country house with Mum, did the garden and house - lots of standing listening to talk - hips felt sore (in middle of back). Eyed up a couple of benches enviously, but thought that's a cop out, I am the youngest here - suck it up! Snack: We had scones (2), with a small pot of jam and a small pot of clotted cream + 1 cup of tea. Went down a treat, not sure if this has an impact later.
Evening: exercise session at Sue's (nice to meet 2 new ladies). Lights were on, but I felt out of it.
Tea: bread crumbed chicken breasts with small roasted new potatoes, carrots and brocolli. Sat down at the laptop to feel bloated suddenly - whoosh. Absolute awful stomach cramps. Don't know if I was feeling stressed mentally, sitting wrong or if the beef (from the last two days) has decided to make a departure, or the cream in the scones, or hey!.. just a mix of all three. Oh boy! Sometimes beef sits inside me or chooses to whizz through me - either way I have bloated, trapped air and miserable gut ache. McDonalds (sorry people, swear word I know, but I do/did used to eat them!) can do that to me sometimes almost 10 mins after eating one, sometimes if I eat one really slow then it's ok. Haven't had a McD for yonks, partly because I never know my reaction!! Steak is fine, but beef seems to give the old system a poke in the eye!! Well I felt fine after 30 mins, but for some reason I felt cold and drained afterwards. Hubby thought it might be somethig in the bread crumbs (on the chicken) as it was quite prompt afer tea! Nice day, shame about the digestive ending! Pleasant day with Mum, it's shopping tomorrow - hmm, I'll let you know if I survive ok!!
Hey all. Great to do a session last night. I blogged and it all crashed aaaargh- so gave up. Here is second attempt. I did not weigh last night, decided to wait till Saturday as I had eaten on hols differently, I did not want to be demotivated by any gain- see good old scales still affecting me!
Great to meet dusty tonight and have anothr exercise buddy.
Also great to see Apple again, great results Apple!!!
Mara and Pear, hope to see you soon and hope to meet other scrappers soon.
In January, my desire for the new year, was to bring energising people into my life. Doing fat scrap, not only am I gaining strength and energy, I am mixing with new energising people- double bonus!! Thank you
food choices
muesli soya milk nuts and seeds apple
felafel hoummus salad wholemeal pitta
3 oatcakes piece feta apple
spag bol and peas made with pork mince carrot and courgette
I have found gorgeous organic beetroot juice at Holland and Barrett( it turns human waste pink so don't get freaked outif you try it)!!
Dusty good luck with mum and a thought re breadcrumbs, that generally have loads of additives in that can affect bloating and wind.
It might be worth reminding you all here that the no sugar, no wheat, no alcohol part of FAT-SCRAP is mainly to help your hormones levels find a better balance so that your metabolism will work better for you and one of the ways you could think of these foods is that, at the moment. they are poisonous or toxic to your body..if you eat them they are likely to stress your body and when your body in stressed your hormones will be unbalanced! I can tell you now that yes, the piece of cake I had the other day did stress my body in the end and it reminded me why I don't want to choose the foods regularly. If you just apply a different way of thinking about these foods it will be easier for you to make alternative choices. I know I can't make you think differently but if you keep on thinking the same things you have always thought you will do the same things you have always done and from that you will get the same outcomes you have always got, so all I can do is keep challenging your thinking, your choices and your actions and suggesting other ways of thinking and feeling that might help you get the outcomes you want.
So, you might like to ask yourself "what's got to happen for me to make the different choices that are going to get me different outcomes?"
Remember the FAT-SCRAP tool box..which of these tools in the package are you resisting using? Do you believe they aren't worth using? Are you finding some of the tools difficult to use? If your answer is yes to any of these quesions then please discuss this with me and I will do what I can to help. As I have said before, you have made an investment, you must have thought these tools were worth investing in, so why not make the most of your investment and use them, they are there to help you!!!
I can guarantee that if you do use them all everyday, you will find it so much easier to get the outcomes you want.
Another quick comment about happiness, we will always make our choices based on our happiness, even when we make a choice to do something for someone elses happiness it's because we know it will make us happy to make someone else happy. So when you are choosing your foods or deciding whether to exercise, ask yourself, how will my choice make me happy? Yes, the taste of a piece of cake or glass of wine might make you happy but you can also choose to feel happy saying no to that piece of cake or glass of wine, can't you?
Health? Fitness? Happiness? IT'S YOUR CHOICE!!! X X
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