"Love the new logo - it represents what we all want to unleash the person we all feel we are underneath when we allow ourselves to dream without boundaries!" Claire
Hi and welcome back!
This week I m trying out a new format for the blog, hoping that it will it be more user friendly! I will publish a new page for the week every Saturday and then we can all connect and communicate through the week on this one page. This will mean that you only have to click on the"subscribe by email" link on this page to then receive emails of any activity on it through the week. So whether you want to connect every day or just once a week you can come back to this page and post a comment any time you like. I will still contribute motivational and informative pieces in the comments to help you keep on track! Hope this makes sense and works for you. Please let me know if you prefer this way of connecting or if I could improve it further.
I thought today I would share with you my outcomes from my FAT-SCRAP journey over the last six months.
Over the years of working with people who's main goal of having a personal trainer was to help them lose weight I learnt that my role in helping them was more than just doing one hour of exercise each week with them if they were going to achieve their goal. In January I brought together a group of tools that I believed would work to ensure that people did achieve their fat loss goals and created FAT-SCRAP. With the help of Apple and Pear we trialed the FAT-SCRAP Programme for four weeks with great success. So with RESULTS that were positive I had the BELIEF that the Programme worked, the EXPECTATION that it would work, a positive MINDSET AND ATTITUDE, so much so that I was passionate and excited about it, so my BEHAVIOUR was to go for it...and in March I launched FAT-SCRAP to the world - well to a bit of the world I could reach!! Six months later my RESULTS-BEHAVIOUR CYCLE is still positive although my EXPECTATIONS have changed - FAT-SCRAP does work for people who want or are willing to change.
So if you are achieving your goals following the FAT-SCRAP Programme it is probably because you are focused right now, on seeing yourself as a fitter, healthier and slimmer person and you are wanting and willing to eat healthily, do exercise and do what it takes to feel fitter healthier and slimmer. If you are not achieving your goals it is probably because you are focused, right now, on seeing yourself as someone else. Perhaps you are focusing on seeing yourself as a Provider, and so you have to be more wanting and willing to do the extra hours at work and feel like you are working hard and earning the money. Perhaps you are focusing on seeing yourself being sociable so you are wanting and willing to go out for meals, get together for drinks and feel like you fit in and are one of the crowd. Perhaps your are focused on seeing yourself relaxing on holiday, so you are wanting and willing to lie down, read a book, drink wine etc to feel relaxed...When you know where your focus is directed and how you want to feel you can accept that this is where you want it to be ......but you can also accept that you can change it's direction if you want to feel different.
Next time you make have to make a choice ask yourself the questions "Do I like being the person I am when I am making this choice?" " Do I like how I feel about my choice?" When you listen to your answers hopefully you can make the right choice for you at that moment and be happy for that choice.
Now, enough from me....Claire wrote in her blog yesterday "Its the journey that we hesitate along - those stones of doubt we trip on, the times when we vear off the path and find the wicked witches sweet house or it becomes a little steep and tests all our resolve when we are tired and it the slope feels like a mountain, or we get caught in the bramble and bogged down in swamps!" and I thought it would be good if you shared your interpretations, thoughts and comments about this interesting analogy of her journey.
Also, thank you Claire for your comments re my FAT-SCRAP logo (see above). What do you all think?
So, if you have any comments on anything I have written or anything else, we would love to hear from you..and don't forget the main purpose of this page is for you to record your food diaries if you find this is a tool that helps you keep focused on making healthier choices. I will do my best to respond to any comments you put here as soon as I can. And, if you are just an interested reader following our FAT-SCRAPPERS we would welcome any comments and support from you too!
Happy FAT-SCRAPPING!!
Sue x
11 comments:
Hi Folks
Flattered that you like my words! I must have felt very poetic!
I really felt low by the end of this week and I am sure it is because I missed my exercise in the week - it makes such a difference to me.
I am feeling better in myself by eating better even though this week was a challenge.
Todays food:
Bfast yog, banana and nuts
Water
Exercise - Great outside!
Lunch Soup (carrot and corriander)with slice brown bread with proper butter.
Tea with soya
Tea was indian- small portion and for pudding I had yoghurt with - wait for it...
Dalfore CHERRY JAM - TO DIE FOR. THANKS LIZA.
Water
Tea with soya
I have to say that with this 'proper food' eating I never feel hungry - it really seems to fill me up.
I love Fatscrap and it is really leading me to being a new person. As we discussed this morning - change is hard and our wiring keeps taking down our automatic routes! We have to consciously keep putting ourselves in the right frame of mind and in the right direction until it becomes our new wiring.
Claire
x
Hi Claire, it is lovely to hear you sounding so positive inspite of having had a challenging week. Getting back on track on Saturday was the best thing you could do and seeing you run up that hill was amazing..I know you got a buzz from doing it but we got a buzz from watching you!! Thank you for your though prevoking comments on Saturday and on the blog too...sometimes it just takes one person to say something for it to click even though we might have heard it a thousand times before!
I would still like to see more vegetables going into your food choices, although I realise you may not always be writing them down..the more info you can put here, the more I can get a better picture of the balance of your food choices and the more I might be able to help you. Here's to a better week for you! x x
Hi Sue
You are right - I am snacking and my choices are getting limited - although I am probably missing putting them on the blog too!
Today:
didn't go swimming:( I was the first awake and was going to go on my own but instead I cooked big fathers day breakfast (i even tried muffins - but bined them as I had the oven on too hot! not sure what they would have tasted like either as I put no sugar in them!)
Bfast:- scrambled eggs, bacon, sausage and tomatoes.
Lunch was oatcakes with cream chees and fruit.
Later I had yog with cherry jam.
Tea was fajitas with loads of salad.
I did take the dog for an hour long walk and so that I felt I was doing something useful I phoned my dad and wished him a happy fathers day. I did it for myself - just like you said and although I lost the dogs frisbe I think he enjoyed it too.
I need to make some oatcakes and I am sure its not the perfect day, but I have completed one assignment for college!!
Claire
Hi Claire I thought of you today as I was out walking and felt sad about our conversation yesterday ablout seeing dog walking as a chore rather than some time out for you and him. I love to have the excuse that I have to take the dog out and value the opportunity to have that time outside in the fresh air. Sometimes I arrange to meet up with a friend and combine the me time with socialising and sometimes I just like to spend the walk on my own, reflecting on my day or preparing my day or simply just being, enjoying the present, absorbing what I am seeeing and hearing, thinking about nothing in particular..what I call my walking meditation. As with anything, as I focus on the benefits and pleasure I am getting from what I am doing I am happy....
So, it was lovely to read that you had gone for a walk today as well as being creative in the kitchen and productive with your workload!
After my morning walk I too was creative in the kitchen. I made a coleslaw with white cabbage, onion, carrots, apple, celery and walnuts and dressed it in a little mayo mixed with yoghurt, lemon juice and mustard plus a bean salad made with kidney and caneloni beans, celery, onion, peppers and dressed with olive oil, lime juice, garlic coriander and chilli. I also chopped up lots of veggies for crudities and took all of this to my Mum and Dads barbeque. My sister brought along a lovely dish of roasted peppers, tomatoes, asparagus, courgettes, and garlic plus a salad of tomato and mozarella. We enjoyed all of this with some delicious lamb roasted on the barbie and sardines and the sun shone....perfect!! Yes, it did take time preparing the salads and it would have been easier to throw together a simple salad but I got so much pleasure from watching everyone tuck into these colourful and interesting salads..even the teenagers, as well as enjoying them myself! As I said, the hard work was worth all the time and effort..and I made extra for the fridge so I now have some healthy choices ready for tomorrow!
Hope this inspires some of you to get creative in the kitchen this week!! x x
Hi Folks
Yes a lovely day yesterday only marred by the fact that I had work today!
Well - I've had a good day...
Bfast - Yog with blueberries and a little flapjack
Lunch was brown rice with olives, cucumber, onions, tomatoes (sunblush and normal, ham and a drizzle of oil with S&P.
Banana
Tea - Salmon with salad (loads) with sweetcorn, lettuce, tomatoes, cucumbers, peppers with coleslaw.
Melon for pudding
Since then I have had a cup of tea with a flapjack.
I have also drunk loads of water.
Have loads of homework to do and have just been checking the bank balance!!!
Plan to take the dog for a walk later - although I have a headache and feel drop dead tired.
Claire
Hi Claire, you have some great food choices here, nice work!! Hopefully you did take the dog out I sent you a text to encourage you, suggesting that it might help clear your headache and make you feel less mentally exhausted. On Saturday we talked about your tiredness and how sometimes it's worth stopping for a moment and tuning into your tiredness. Tiredness is a symptom; how you are feeling is telling you something, so taking a moment to listen to your tiredness might help you understand what your body is asking for. Maybe it is some 'time out' that you need to quieten your tired mind and body, maybe it's some nourishment you need to feed your mind and body, maybe it's some fluid you need to water your wilting mind and body and maybe its some exercise you need to rev up your sluggish mind and body.
Yesterday saw another day of your work coming between you and your planned exercise session with me. Or was it your work? We can blame the work, or the person at work who held you up, but if you take responsibility for your choices, you were responsible for the choice you made to stay at work, miss your train and therefore miss your training session. The only thing you can do now is ask yourself how important was it that you made the choice to stay and listen to your colleague compared to how important it was that you left and came to your session? Going back to the identity question I would ask "how did you see yourself when you were being the Team Manager and sacrificing your time for your team?", "Did you like being that person?", "How would you have seen yourself if you had not stayed in your role as Team Manager and become Claire Manager and taken Claire's needs into consideration?", "Would you have liked being that person?"
Perhaps when you answer these questions you will know if you made the best choice and feel good about it. If you feel you could have made a better choice then perhaps you will be able to feel better about what you have learnt and how you might make a better choice next time.
I know you had set yourself a goal to walk to the station today to make up for the missed exercise session yesterday so that's a step in the right direction and shows that you still have a positive mindset about getting fitter etc, and hopefully all will be well for tonight’s training session so you will be back on track with exercise.
Also, if you kept up the healthy choices yesterday that's another investment in yourself you made...
....And just think each time you invest in yourself your bank of confidence, self esteem and self worth increases!
Hi Sue
you are right on so many levels and I envy my colleague that does just that, but I cannot walk away from someone that needs me, so I put them before myself - it is both a strength and a weakness and for me it is finding the balance.
yesterday was better - I made the exercise class and really enjoyed it!!
Although eating was not perfect...
Bfast - banana and flapjack and water.
Had a cup of tea later and a decaf coffee, black. Also drank loads of water in the meetings throughout the day.
Had no lunch and before I knew it I was on the 4:15 home and hungry!
I knew I was definately going to exercise but had a headache, so when I got home I had 2 slices of brown bread with peanut butter and a cup of tea.
Had a great exercise session and felt on top of the world when I got home.
So for tea I had brown rice salad (toms, onions, ham, olives, cucumber, peppers, sun blush toms) with a smoothy of banana, mango and strawberries with water.
Then got back to my homework and finished it! Hopefully it won't come back for further work!!
I hope I've lost something this weekend! Although I've made the change to my life and I am not going back - I feel more like I am moving into the person I want to be and if I shut my eyes I can even see her sometimes:)
Have a good day folks.
Claire
Hi
forgot to say...
I did walk the dog!
Then walked to work yesterday - 45 mins brisk.
This morning I am just about to take the dog out so should have another good 45 mins walk and then later will be walking from the train station to college - so another 20 mins.
My aim is to build in exercise every day because I feel so much better for it:)
Claire x
Also...
I like the new layout.
Well sounds like you have made up for missing one of your training sessions this week now Claire, well done! You bring an amazing positive energy to the group sessions with your words of wisdom and humour!! And it now sounds like you are reserving some of this energy that you give away so easily for yourself..listen carefully to the advise you give to others..you know the answers already! You will reach your goals if you just keep focusing on practicing what you preach!! x x
Hi Updates on food for last couple of days:
Friday 25th June
Water#
Tea with soya
Egg and bacon and sausage
Water
2 x oatcakes with peanut butter for lunch
Tea with soya
Slept all afternoon
Water
Tea - Chilli and rice
Tea with soya
Saturday 26th
Water
Fruit tea
Porridge and soya and nuts and seeds and dried cranberries
Water
Exercise
Water
Lunch - 2 x egg omlette with loads of baby tomatoes and mushrooms
Pink Grapefruit
Tea with soya
Evening - Salad and chicken
few chips and bit of coleslaw
2 x Bicardi and coke
Apple crumble with custard
water
bed.
Felt low because I haven't lost anything and I know I only have myself to blame.
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