FAT-SCRAP MAY 2010 DAY TEN

Hi and welcome back!

If time is money, and time well spent is an investment, is this investment in your health and fitness money well spent?

Sue x

FAT-SCRAP MAY 2010 DAY EIGHT

FAT-SCRAP MAY 2010 DAY ELEVEN

FAT-SCRAP MAY 2010 DAY NINE

"The seeds that you have planted are beginning to sprout results"
Hi and welcome back!
Since the start of your investment in FAT-SCRAP some changes have been made...and the outcome of these changes have already brought results. Now it is more important than ever to remain positive and hold a clear vision of your desire and intention (reminder to complete your homework!!) and be aware of the people around you who encourage your positivity or those with negative mindsets. Even your best friend may want to sabotage your results by persuading you that one piece of cake won't matter!!

Daily action of acting as if you have already achieved your goal- even if it only consists of baby steps -is essential to keep the energy of your manifestation at a high level.

Sue x

FAT-SCRAP MAY 2010 DAY EIGHT

FAT-SCRAP MAY 2010 DAY TEN

FAT-SCRAP MAY 2010 DAY EIGHT

The first and most important step toward success is the feeling that we can succeed. - Nelson Boswell


Hi and welcome back!

Today is the end of the first week of FAT-SCRAP for some of you and we are meeting up for some mental training as well as physical training. As usual I am nervous about the weigh-in, as I know it can be a big motivator or demotivator. All I can say is a repeat of my comments yesterday..Is the number on the scales a realistic measure of your success this week?

I would suggest that you measure your success on your achievements this week and, as a summary, perhaps you could share with us some of the changes you have made to what you do and how you think and feel about your health, fitness, diet and exercise since you have been on the FAT-SCRAP programme.

Also, if you feel you can, please share with us any difficulties you have had, and how you might be able to overcome these in the future.

Sue x

FAT-SCRAP MAY 2010 DAY SEVEN

FAT-SCRAP MAY 2010 DAY NINE

FAT-SCRAP MAY 2010 DAY SEVEN

"Success is a personal definition; it's about how you feel." -Lissa Coffey

Hi and welcome back

What has got to happen for you to feel successful on this Programme? Is it really all about a number on the scales being a measure of your success or can you measure your success on how you are feeling? If you are feeling happy because you are feeling a little bit fitter or stronger, or you feel you have more energy, or a more positive outlook, or feeling proud of some of the choices you have made, or more empowered and confident perhaps, can you say today that you feel successful?

Looking forward to hearing about your successes!!

Sue x


FAT-SCRAP MAY 2010 DAY SIX

FAT-SCRAP MAY 2010 DAY EIGHT

FAT-SCRAP MAY 2010 DAY SIX

How we spend our days is, of course, how we spend our lives.
Annie Dillard

Hi and welcome back!

Today and yesterday saw another training session for some of you and I wonder how you are feeling about it? Your body may be aching by now from your last session and hopefully that will just be some of your muscles reacting to the fact that they are not used to being used! The good news is that the more you use these muscles again the less they will complain!! (And Apple and Pear can vouch for that!) If you have noticed any pain in your joints then this is something we do need to take into consideration so please let me know. The other thing to remember that resting those muscles is important to allow them to recover and strengthen, but that doesn't mean you have to be a couch potato - keeping active everyday is a priority!

Sue x

FAT-SCRAP MAY 2010 DAY FIVE

FAT-SCRAP MAY 2010 DAY SEVEN

FAT-SCRAP MAY 2010 DAY FIVE

"Enjoy the journey, enjoy every moment, and quit worrying about winning and losing."
Matt Biondi

Hi and welcome back!

..And I hope our newbies are not aching too much from their first FAT-SCRAP training session!!!!! Well done - great efforts and achievements! Now you are someone who includes exercise as part of their regular routine as well as being someone who fuels their bodies with healthy foods...the next step is to enjoy being that someone and enjoy the daily benefits and gains you are experiencing!

Sue x

FAT-SCRAP MAY 2010 DAY FOUR

FAT-SCRAP MAY 2010 DAY SIX

Latest News- 25th May 2010

As a lot of us are having to watch our finances a bit more these days and looking for ways to have healthier and fitter lifestyles, I am now offering more affordable group fitness training classes and weight management packages, so you can now have the support, advice and guidance of a personal trainer at a fraction of the cost.

For free advice or to ask any questions re healthy eating or exercise go to my blog/website where I will do my best to help.

Keep happy and healthy!

GROUP FITNESS TRAINING

Train-Gain Circuits

Group exercise sessions are available in private studio for up to 5 people on

Wednesdays at 6:30-7.30pm

Fridays at 6-7pm

Cost £10 per session

A prepaid discount card of 10 sessions is available for £80

These are suitable for all abilities and offer participants the benefits of working out with a personal trainer in a small group and in a private environment.

Fitball Conditioning

Group classes are available at Barcelo Health Club, Basingstoke Country Hotel
Thursdays 10-11am
Cost £8 per session

More details

FAT-SCRAP

A unique Weight Management Programme encouraging lifestyle changes to food and activity choices that are guaranteed to work!

This programme is available on a one to one or group basis. Prices from £60 for 4 weeks

Over the first 4 weeks members have averaged a weight loss of approximately 8lb! Over 16 weeks one member has reduced her weight by 20lb! Check out the results pages to see the differences!

More details

PERSONAL TRAINING

Sessions are held in a fully equipped private studio and can be tailored to suit individuals’ requirements.
Prices from £25 session
Discounted block bookings are available.

More details

MOTIVATIONAL BLOGS

Daily advice, motivational articles, recipes etc are available on the blog pages for anyone wanting help with having a healthier and fitter lifestyle. FAT-SCRAP members also use these pages to record their food and activity diaries, ask questions and support each other so anyone interested can follow their experiences, get tips and make comments.

More details

FAT-SCRAP MAY 2010 DAY FOUR

Every day is a new beginning. Treat it that way. Stay away from what might have been, and look at what can be. - Marsha Petrie Sue

Hi and welcome back!

Beginning something new can be exciting, bringing the promise of new experiences, new possibilities, and new outcomes while it can also be daunting and frightening remembering old fears from past experiences, old doubts and old failures.

So, today, whether you are just beginning your journey or are well on the way, I invite you to share with us how you are going to, or continuing to, look at what you can do and what can be so that enjoy each day of this journey of health and fitness in a positive and excited frame of mind.

Sue x

FAT-SCRAP MAY 2010 DAY THREE

FAT-SCRAP MAY 2010 DAY FIVE

FAT-SCRAP MAY 2010 DAY THREE

"Nothing tastes as good as being healthy and looking good feels"

Hi and welcome back!

Interestingly when people have asked me about FAT-SCRAP the biggest resistance to the Programme is giving up either the sugar or the alcohol or both! "Oh but sugary foods/alcohol make me feel good" is the usual comment..."I couldn't possibly give it/them up!"

Yes, I agree they do taste nice and do make us feel good..but for how long? How many times have you enjoyed these foods and then felt guilty or not so good for having them? They might make you feel good in the short term but in the long term....??? The question I ask is "Is the short term sacrifice of sugar/alcohol worth the cost if it is going to lead you having a healthier and fitter body in the long term?"

Sue x

FAT-SCRAP MAY 2010 DAY TWO

FAT-SCRAP MAY 2010 DAY FOUR

FAT-SCRAP MAY 2010 DAY TWO

Hi and welcome back!

How exciting for those of you who have just begun the FAT-SCRAP Programme and are on the way to a healthier and fitter you and for those of you who have been on the Programme for a while continuing with your healthier and fitter lifestyle!

How does it feel to be fuelling 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 MAY DAY ONE

FAT-SCRAP MAY 2010 DAY THREE

FAT-SCRAP MAY 2010 DAY ONE

“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

Hi and welcome back!

And welcome to our new FAT-SCRAPPERS!

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 advise, encourage and support you where possible and most of all; these pages will help you to help each other!

Today, I invite you 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.

And current FAT-SCRAPPERS, well, you have had your week(s) off and experienced following the FAT-SCRAP Programme on your own. Today I invite you to share with us your experiences and your thoughts for this coming month.

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 MAY 2010 DAY TWO

KEEP ON FAT-SCRAPPING! - Friday Week 3

Hi and welcome back!

Tomorrow is the start of the next 4 weeks of FAT-SCRAP so this is a good day to make sure you are prepared by having your cupboards, fridge and freezer stocked up with lots of delicious healthy food choices, your sessions booked in your diary, you have comfortable and practicle workout gear, you have a positive mindset and that you are willing to do what it takes to reach your goals.

Have a read through your manual/workbook, make a note of any questions you have, think about what your purpose for joining FAT-SCRAP is and what you want to achieve, then sit back and visualize your goal, noticing what you are seeing, feeling, hearing, thinking, eating, drinking, smelling and doing.

Sue x

KEEP ON FAT-SCRAPPING! - Thursday (week 3)

KEEP ON FAT-SCRAPPING! - Saturday (week 3)

KEEP ON FAT-SCRAPPING! - Thursday Week 3

Hi and welcome back!


When I was on holiday I took the opportunity to try different foods than I would usually go for and loved the walnut and orange salad which was walnuts and oranges on a bed of salad leaves. I am going to make this myself but think that the addition of some avocado and a walnut oil and orange juice dressing would compliment it.

Now the weather has warmed up you might be thinking of making more salads. Perhaps you could share your ideas or favourites here today.

Sue x

KEEP ON FAT-SCRAPPING! - Wednesday (week 3)

KEEP ON FAT-SCRAPPING! - Friday (week 3)

KEEP ON FAT-SCRAPPING - Wednesday Week 3

Hi and welcome back!

A healthy alternative to peanut butter is almond butter. Aparently it has six times the calcium, three times the amount of Vitamin E and twice the iron of peanut butter. You could also try other varieties like cashew nut butter or  pumpkin seed butter or try mixing some peanut butter with tahini (sesame seed paste) for a change of taste and nutrients.

Sue x

KEEP ON FAT-SCRAPPING! - Tuesday (week 3)

KEEP ON FAT-SCRAPPING! - Thursday (week 3)

KEEP ON FAT-SCRAPPING - Tuesday Week 3

Hi and welcome back!

Well I am back from my travels, and feeling rested in one way but lacking in energy at the same time and I know why this is..I haven't been active enough!! It has been good to take some time out and spend sometime relaxing, reading books, chatting with friends etc, but this weekend  I have felt more and more lethargic as the time has gone by. This lethargicness that has gradually built up has reminded me that the less you do something,  the more difficult it becomes to do something, the more difficult it becomes, the easier it is to find excuses why you shouldn't do something, the easier it becomes to make the excuses the easier it is to believe you can't do something, the more you believe you can't do something the easier it is not to do something. So, it was so lovely to get back into routine this morning and remind myself that I feel so much more energised once I get going by going out for a long walk with my dog, especially as the sun was shining!

I am wondering how you have been getting on over the weeks. I wonder if you have slipped into doing less because the FAT-SCRAP routine has not been there. I can see that you have not been connecting on the blog which is interesting as I know you have all been finding it a useful tool and I wonder if this is because I haven't been sending the daily reminders to you. It would be good now to hear how you have all been getting on, reconnect with each other, share our ups and downs and check that we are all on the track that we want to be on.

Looking forward to hearing from you!!!

Sue x

KEEP ON FAT-SCRAPPING! - Monday (week 3)


KEEP ON FAT-SCRAPPING! - Wednesday (week 3)

KEEP ON FAT-SCRAPPING! - Monday Week 3

Hi and welcome back!

And welcome back to FAT-SCRAP training this week! Classes are running again on Tuesday and Thursday at 12pm so hope to see you there. The next 4 week new FAT-SCRAP group starts this Saturday so if you haven't already signed up, you might want to think about how you have managed on your own over the last two weeks and how FAT-SCRAP may be of help in supporting you over the next four weeks. Remember you have a lot of FAT-SCRAP tools available to you but are you using them to get the results you want?

Sue x

KEEP ON FAT-SCRAPPING! - Sunday (week 2)

KEEP ON FAT-SCRAPPING! - Tuesday (week 3)

KEEP ON FAT-SCRAPPING! - Saturday Week 2

Hi and welcome back!

As some of you know, I am in France at the moment, enjoying the French way of life, and it reminds me to tell you about an interesting book I read called "Why French Women Don't Get Fat". There are two things that I especially took away with me from reading this book. One is that the French do not binge drink, they enjoy their alcohol with their meals, and that if they have a lot of food one day, then they just eat less the next. Two ideas you could apply to your lifestyle that may help you create moderation and balance.

Sue x

KEEP ON FAT-SCRAPPING! - Friday (week 2)

KEEP ON FAT-SCRAPPING! - Sunday (week 2)

KEEP ON FAT-SCRAPPING! - Sunday Week 2

Hi and welcome back!

Have a look back at your journey so far and notice if you are still focusing on moving away from your goal of being healthier, fitter and slimmer or if you are moving towards your goal of being healthier, fitter and slimmer? Do you see yourself today as someone who is healthier, fitter and slimmer than the person you were when you started this journey?
Sue x

KEEP ON FAT-SCRAPPING! - Saturday (week 2)

KEEP ON FAT-SCRAPPING! - Monday (week 3)

KEEP ON FAT-SCRAPPING! - Friday Week 2

Hi and welcome back!

If time is money, and time well spent is an investment, is the investment in yourself money well spent?
Sue x

KEEP ON FAT-SCRAPPING! - Thursday (week 2)

KEEP ON FAT-SCRAPPING! - Saturday (week 2)

KEEP ON FAT-SCRAPPING! - Thursday Week 2

Hi and welcome back!

When we make time for something, we decide how much time to give it by its worth. - Is it worth the effort? Is it worth the cost? We put a lot of value on time, after all time is money, isn’t it? and time wasted is money down the drain, time well spent is an investment

.. So it makes sense that if we want to make time for exercise we need to think about the time we spend exercising as an investment – that it is worth the effort. It is worth the cost

Now you are exercising and making it part of your lifestyle, so what makes you make the time....what are you  investing in?

Sue x

KEEP ON FAT-SCRAPPING! - Wednesday (week 2)

KEEP ON FAT-SCRAPPING! - Friday (week 2)

KEEP ON FAT-SCRAPPING! - Wednesday Week 2

Hi and welcome back!

How many of you reading this have tried diet after diet or weight loss programme and hoped that it would be the "magic wand" that would make you slim? And how many of you now realise that there is no magic wand, it's down to us to make different lifestyle choices that will lead to us becoming slimmer. So now rather than looking for the magic wand,  think of yourself as a Magician, an agent of transformation, and ask yourself "How can I transform my self so that I become the person I want to be?"

Sue x

KEEP ON FAT-SCRAPPING! - Tuesday (week 2)

KEEP ON FAT-SCRAPPING! - Thursday (week 2)

KEEP ON FAT-SCRAPPING! - Tuesday Week 2

Hi and welcome back!

Walking is a great activity for the days you are not exercising but remember the FAT-SCRAP training you have been doing and commit to working at this higher level of intensity during your exercise sessions to help burn extra calories during and after your workouts.

Sue x

KEEP ON FAT-SCRAPPING! - Monday (week 2)

KEEP ON FAT-SCRAPPING! - Wednesday (week 2)

KEEP ON FAT-SCRAPPING! - Monday Week 2

Hi and welcome back!

Don't forget that strength training is an important part of FAT-SCRAP so make sure you are keeping up with the press ups (I know how much you all love them!!) and they will also help strengthen the muscles in the back of the arms, meaning that your arms will look better for summer!

Sue x

KEEP ON FAT-SCRAPPING! - Sunday

KEEP ON FAT-SCRAPPING! - Tuesday (week 2)

KEEP ON FAT-SCRAPPING! - Sunday

Hi and welcome back!

It's very easy to make excuses and blame others or situations that prevent you from eating healthily or exercising, so you might like to think about what might happen if you were to take responsibility for your choices in these situations. For example, you may be going out, so take responsibility for your choices by taking something with you in case you can't find anything suitable to eat, or eat some healthy food before you go so that you will not need to eat so much later. Perhaps you could share with us how you take responsibility for your choices.

Sue x

KEEP ON FAT-SCRAPPING! - Saturday

KEEP ON FAT-SCRAPPING! - Monday (week 2)

KEEP ON FAT-SCRAPPING! - Saturday

Hi and welcome back!

Are you as motivated to achieving your goals as you want to be? If not, what can you do today that will get you motivated. If you are, please share with us how you keep motivated so that we can help each other reach our goals.

Sue x

KEEP ON FAT-SCRAPPING! - Friday

KEEP ON FAT-SCRAPPING! - Sunday

KEEP ON FAT-SCRAPPING! - Friday

Hi and welcome back!


Sometimes it can be difficult to get into action.

My old 2CV car was always difficult to get going on a cold damp morning and often needed a push, but once she got going she always got me where I wanted to go!

Sue x

KEEP ON FAT-SCRAPPING! - Thursday
 
KEEP ON FAT-SCRAPPING! - Saturday

KEEP ON FAT-SCRAPPING - Thursday

Hi and welcome back!


What are your values around your health and fitness? What's important to you about your health and fitness? Do you live by these values? Are your health and fitness choices making you happy? If you were to make your health and fitness choices based on your values do you think you would feel happier? What needs to happen for you to be happier about your health and fitness?

Sue x

KEEP ON FAT-SCRAPPING - Wednesday
 
KEEP ON FAT-SCRAPPING - Friday

KEEP ON FAT-SCRAPPING! - Wednesday

Hi and welcome back!


Today and everyday from now on why not think about treating yourself with kindness. What can you do today that will be kind to you - kind to your mind and soul and kind to your body, inside and out?

Sue x

KEEP ON FAT-SCRAPPING! - Tuesday
 
KEEP ON FAT-SCRAPPING! - Thursday

KEEP ON FAT-SCRAPPING - Tuesday

Hi and welcome back!


Remember your body needs fueling before and after your workouts and your starchy carbohydrates are a perfect fuel for providing energy to your muscles and helping them refuel and recover. Protein helps protect the muscles, especially if you are trying to lose weight, helps keep the muscles strong and helps you feel fuller for longer. Healthy fat helps the body absorb vitamins, can help with endurance workouts and helps protect against some diseases. So, make sure you are not exercising on empty, not starving yourself after exercise and not treating food as the enemy! Food provides the fuel we need so when you are making your choices try asking yourself "Does my body need this fuel and is the best fuel for my body?"

Sue x

KEEP ON FAT-SCRAPPING - Monday

KEEP ON FAT-SCRAPPING - Wednesday

KEEP ON FATSCRAPPING! - Monday

Hi and welcome back!

You have worked very hard over the weeks at making changes and I hope you will agree that all your efforts and all the sacrifices you have made have paid off.

You have been regularly committing to doing some form of exercise to help you become healthier and fitter..you can still do that! It's up to you now to have a go and see what you can achieve on your own - you may surprise yourself!! Try out some different forms of exercise, do some of the exercises we have been doing together, go to the gym and make use of the membership that you have.....!

And of course, now you have felt the benefit of eating healthily, do you really want to change that?!

This week, we would love to hear how you manage to keep active, eat healthily, and exercise regularly...

Go on - show us you can do it!!

Sue x

FAT-SCRAP MARCH 2010 RESULTS!!

KEEP ON SCRAPPING THE FAT! - Tuesday

FAT-SCRAP APRIL 2010 RESULTS!!

Hi and welcome back!

Results are in..well done everyone! I hope you are proud of the results you have achieved so far. As I said yesterday, it is not just your weight, measurements and body composition which are important factors in measuring your success, but also your results in how you are thinking and feeling now. When I first meet with someone interested in working with me to lose weight I ask them why they want to lose weight. The usual answer is "to be happy". My question is "does that mean that you think all slimmer people are happy?" I have met many people who have lost a lot of weight and really seem no happier than before. Before they were worrying about how, and if, they would lose weight, now they are worrying about how, and if, they can keep it off!

Today I invite you to share with us your results and your present happiness!!

"Why "weight" to be happy when you can choose to be happy today?!"

Sue x

Before and after photos:

APPLE - 16 WEEKS

PEAR -16 WEEKS

JAYNE - 9 WEEKS

MARA - 9 WEEKS

RESULTS to be added

DUSTY - 4 WEEKS

MANDY - 4 WEEKS

RESULTS TO BE ADDED

FAT-SCRAP APRIL 2010 DAY TWENTY NINE

KEEP ON FAT-SCRAPPING - Monday

FAT-SCRAP APRIL 2010 DAY TWENTY NINE

Hi and welcome back!

Today is the final day of FAT-SCRAP APRIL 2010! Can you believe that four weeks have passed already!! So, we are meeting for weights, measurements and body composition results as well as our last training session for this month. How exciting it is to look back and see how the changes we have made to our food and exercise choices have changed our minds and our bodies. A couple of days ago you looked back through your daily comments and might have already noticed some positive results by changes in your beliefs, expectations, attitude/mindest and behaviours. Your weekly weigh-ins have also shown some changes and positive results . Today, we will have more results to go by to measure the success of your changes. I wonder which of your changes is your biggest result?

Tommorows blog will be called FAT-SCRAP APRIL 2010 RESULTS!!. and you will be able to share your results with everyone there. I will include your before and after photos there too!!

Sue x

FAT-SCRAP APRIL 2010 DAY TWENTY EIGHT

FAT-SCRAP APRIL 2010 RESULTS!!

FAT-SCRAP MARCH 2010 REST WEEK