FAT-SCRAP JUNE 2010 WEEK 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!

As well as recording your daily food choices etc this week, 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 any current FAT-SCRAPPERS might like to continue recodring their food diaries etc and using this space to connect with and support each other.

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!

To commit to this programme positively it is important that you focus on you your desire to be healthy and fitter, what you can and want to eat, what you can and want to do and what you can and want to achieve. Your self talk will be things like "What can I have for my lunch that will help me feel stronger and healthier on the inside?" and "I will go to my exercise session because I want to feel happy that I have achieved something."

I describe FAT-SCRAP as your tool box to being healthier and fitter. You have invested in the tools but it's up to you to use them. And like anything, the more tools you use, the easier the job becomes. To remind you of the tools available for you here is a list

FAT-SCRAP TOOL BOX
Tool 1. Omitting wheat, sugar and alcohol from food choices - helps regulate blood sugar levels to keep energy levels constant and reduce sugar cravings, balances hormone levels, encourages alternative healthier options, reduces toxins, reduces processed foods and chemicals from diet, creates a better feeling of well being, encopurages the body to reduce body fat levels, strengthens immune system, strengthens metabolism. May help reduce PMT symptons

Tool 2: Meal Planner – to help you plan and balance your food choices so that you will be better prepared and more likely to eat healthier foods

Tool 3: Shopping list – to help you make alternative choices and add variety, to help you stock your cupboards and freezer with more nutritious foods, to help you have healthy choices to hand when you have not had time to get to the shops.

Tool 4: Exercise Planner – to help you commit to exercise sessions by planning ahead, to help you be better prepared.

Tool 5: Goal Picture – to help you know where you are going, to help you to know what you have to do to get there.

Tool 6: Changes Sheet – to help you put a change you want to make into action, to help you check that you are making the change you want, to help you identify what needs to happen for the change to made.

Tool 7: Positive/negative cycle – to help you understand where your difficulties in making a change are coming from and how you can overcome these difficulties.

Tool 8: Commitment phrase – to help you stay motivated and commited, to remind yourself why you should get back on track if you get off.

Tool 9: Support, knowledge and strength band – to wear to remind yourself that you are following the FAT-SCRAP programme and of the outcomes that you are following it for.

Tool 10: Blog – to help you be accountable for your choices, to help you commit to writing your food diaries, to give you somewhere to look back and see how far you have come, to help you share and gain ideas for food choices, to help you focus daily on what you are doing, to help you connect with other like minded FAT-SCRAPPERS and Sue, to share your highs and lows.

Tool 11: Each other – to help you train and gain!

Tool 12: Sue – to help you train and gain!

Tool 13: Eating and drinking healthily – to help your body be healthier, stronger and balanced so that all the parts are working better for you, to provide the best fuel for your workouts.

Tool 14: Weekly talks and weigh ins – to get together with other FAT-SCRAPPERS and learn how to use the FAT-SCRAP tools, share ideas and experiences, monitor progress.

Tool 15: Body Composition Analysis – to help understand what is happening to your body while following the FAT-SCRAP Programme.

Tool 15: Exercise – To help increase strength, stamina, flexibility and balance so that your body works better for you.

Tool 16: Quotes – to help motivate you.

Don't worry if you don't know how to use some of these tools yet. I will be introducing them to you over the next four weeks at our Saturday workshops.

So, looking forward to another fantastic FAT-SCRAPPING week with you all!!

Sue x

FAT-SCRAP JUNE 2010 WEEK TWO