Hi and welcome back!
Today and everday 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
FAT-SCRAP ACTIVE REST WEEK - TUESDAY
FAT-SCRAP ACTIVE REST WEEK - THURSDAY
Wednesday, 31 March 2010
Tuesday, 30 March 2010
FAT-SCRAP ACTIVE REST WEEK - 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
FAT-SCRAP ACTIVE REST WEEK - MONDAY
FAT-SCRAP ACTIVE REST WEEK - WEDNESDAY
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
FAT-SCRAP ACTIVE REST WEEK - MONDAY
FAT-SCRAP ACTIVE REST WEEK - WEDNESDAY
Monday, 29 March 2010
FAT-SCRAP MARCH 2010 ACTIVE REST WEEK MONDAY
Hi and welcome back!
You have worked very hard over the last week at making changes and I hope you will agree that all your efforts and all the sacrifices you have made have paid off. Now it's time for a rest but that doesn't mean you have to stop doing everything you have been doing! You can still keep active on a daily basis, 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.....!
For the last four weeks you have commited 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!! 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!!
FAT-SCRAP MARCH ACTIVE REST WEEK TUESDAY
FAT-SCRAP APRIL 2010 DAY ONE
You have worked very hard over the last week at making changes and I hope you will agree that all your efforts and all the sacrifices you have made have paid off. Now it's time for a rest but that doesn't mean you have to stop doing everything you have been doing! You can still keep active on a daily basis, 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.....!
For the last four weeks you have commited 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!! 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!!
FAT-SCRAP MARCH ACTIVE REST WEEK TUESDAY
FAT-SCRAP APRIL 2010 DAY ONE
Sunday, 28 March 2010
FAT-SCRAP MARCH 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:
4 weeks
4 weeks 
Jayne
FAT-SCRAP MARCH 2010
4 weeks
4 weeks
4 weeks
12 weeks
12 weeks
12 weeks
12 weeks
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:
Mara
FAT-SCRAP MARCH 2010
4 weeks
4 weeks
Jayne
FAT-SCRAP MARCH 2010
4 weeks
4 weeks
Apple
FAT-SCRAP TRIALS JANUARY 2010
12 weeks
12 weeks
12 weeks
Pear
FAT-SCRAP TRIALS JANUARY 2010
12 weeks
12 weeks
12 weeks
Saturday, 27 March 2010
FAT-SCRAP MARCH 2010 DAY TWENTY NINE
Hi and welcome back!
Today is the final day of FAT-SCRAP MARCH 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 MARCH 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 MARCH 2010 DAY TWENTY EIGHT
FAT-SCRAP MARCH 2010 RESULTS!!
FAT-SCRAP MARCH 2010 REST WEEK
Today is the final day of FAT-SCRAP MARCH 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 MARCH 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 MARCH 2010 DAY TWENTY EIGHT
FAT-SCRAP MARCH 2010 RESULTS!!
FAT-SCRAP MARCH 2010 REST WEEK
Friday, 26 March 2010
FAT-SCRAP MARCH 2010 DAY TWENTY EIGHT
Hi and welcome back!
In your workbooks there are lots of inspirational quotes for you to read relating to health and fitness. I find quotes like these very motivational and if you do too, you might like to pick out some from the book, or search the net for different ones, and write them onto Post It notes and stick them somewhere you will see them everyday. Today, I invite you to share with us any of your favourite quotes and perhaps how they motivate you.
Sue x
FAT-SCRAP MARCH 2010 DAY TWENTY SEVEN
FAT-SCRAP MARCH 2010 DAY TWENTY NINE
In your workbooks there are lots of inspirational quotes for you to read relating to health and fitness. I find quotes like these very motivational and if you do too, you might like to pick out some from the book, or search the net for different ones, and write them onto Post It notes and stick them somewhere you will see them everyday. Today, I invite you to share with us any of your favourite quotes and perhaps how they motivate you.
Sue x
FAT-SCRAP MARCH 2010 DAY TWENTY SEVEN
FAT-SCRAP MARCH 2010 DAY TWENTY NINE
Thursday, 25 March 2010
FAT-SCRAP MARCH 2010 DAY TWENTY SEVEN
Hi and welcome back!
As we approach the end of this four weeks of FAT-SCRAP I invite you to look back to wear you started and notice what you wrote, how you were feeling, what you were thinking might be difficult, what your expectations were etc. As you read through each days comments, follow your journey as if you were reading about someone else. What advice would you have given this person, knowing what you know now? What advcie would you give yourself today? Please share your comments with us if you would like to.
Sue x
FAT-SCRAP MARCH 2010 DAY TWENTY SIX
FAT-SCRAP MARCH 2010 DAY TWENTY EIGHT
As we approach the end of this four weeks of FAT-SCRAP I invite you to look back to wear you started and notice what you wrote, how you were feeling, what you were thinking might be difficult, what your expectations were etc. As you read through each days comments, follow your journey as if you were reading about someone else. What advice would you have given this person, knowing what you know now? What advcie would you give yourself today? Please share your comments with us if you would like to.
Sue x
FAT-SCRAP MARCH 2010 DAY TWENTY SIX
FAT-SCRAP MARCH 2010 DAY TWENTY EIGHT
Wednesday, 24 March 2010
FAT-SCRAP MARCH 2010 DAY TWENTY SIX
Hi and welcome back!
As I talked yesterday about the effects of hormones on our bodies with regards to appetite, I thought it would also be good to understand another key hormone in this area which is ghrelin. Ghrelin is the hormone that makes sure we eat enough and if you remember from yesterday, leptin (The world leptin means “full” in Greek) is the one that works alongside ghrelin to make sure we feel full and satiated.
Higher levels of gherlin have been found in people who have less sleep than those who have more so it is now thought possible that lack of sleep leads to higher levels of ghrelin, which in turn triggers the appetite and leads to obesity (although scientists are not completely certain whether obesity raises gherlin levels or high gherlin levels lead to obesity.) Higher levels of gherlin also create less leptin and so the appetite supressent doesn't get to kick in and do it's job! In addition, high levels of ghrelin have been found to suppress the amount of fat used by the adipose tissue. This implies that those with high levels of ghrelin in their bodies will not only feel hungrier than those with low levels, but may burn fat more slowly as well.
I have read that high levels of blood sugar trigger the overeating behavior. In other words, binge eating or out-of-control feeding, called hyperphagia, is associated with a malfunction in the brain’s hunger signals. The level of ghrelin depends on the state of nutrition and hydration of an individual. So its effect does not end with hunger, it affects thirst as well.
So, bearing all this in mind, this is why the recommendations for aiding fat loss are to eat less sugars and refined carbohydrates in order to maintain normal blood sugar levels, drink plenty of fluids to keep well hydrated and increase activity and exercise so that you are not just mentally tired from your busy day, but physically tired as well and more likely to sleep well.
And what are we trying to encourage you to do on this FAT-SCRAP Programme?
- Eat healthily by eating less sugars and refined carbohydrates in order to maintain normal blood sugar levels, - drink plenty of fluids to keep well hydrated and drink less alcohol which we know contains sugar and
dehydrates the body
- make exercise part of your routine to help you get fitter and sleep well!
Sue x
FAT-SCRAP MARCH 2010 DAY TWENTY FIVE
FAT-SCRAP MARCH 2010 DAY TWENTY SEVEN
As I talked yesterday about the effects of hormones on our bodies with regards to appetite, I thought it would also be good to understand another key hormone in this area which is ghrelin. Ghrelin is the hormone that makes sure we eat enough and if you remember from yesterday, leptin (The world leptin means “full” in Greek) is the one that works alongside ghrelin to make sure we feel full and satiated.
Higher levels of gherlin have been found in people who have less sleep than those who have more so it is now thought possible that lack of sleep leads to higher levels of ghrelin, which in turn triggers the appetite and leads to obesity (although scientists are not completely certain whether obesity raises gherlin levels or high gherlin levels lead to obesity.) Higher levels of gherlin also create less leptin and so the appetite supressent doesn't get to kick in and do it's job! In addition, high levels of ghrelin have been found to suppress the amount of fat used by the adipose tissue. This implies that those with high levels of ghrelin in their bodies will not only feel hungrier than those with low levels, but may burn fat more slowly as well.
I have read that high levels of blood sugar trigger the overeating behavior. In other words, binge eating or out-of-control feeding, called hyperphagia, is associated with a malfunction in the brain’s hunger signals. The level of ghrelin depends on the state of nutrition and hydration of an individual. So its effect does not end with hunger, it affects thirst as well.
So, bearing all this in mind, this is why the recommendations for aiding fat loss are to eat less sugars and refined carbohydrates in order to maintain normal blood sugar levels, drink plenty of fluids to keep well hydrated and increase activity and exercise so that you are not just mentally tired from your busy day, but physically tired as well and more likely to sleep well.
And what are we trying to encourage you to do on this FAT-SCRAP Programme?
- Eat healthily by eating less sugars and refined carbohydrates in order to maintain normal blood sugar levels, - drink plenty of fluids to keep well hydrated and drink less alcohol which we know contains sugar and
dehydrates the body
- make exercise part of your routine to help you get fitter and sleep well!
Sue x
FAT-SCRAP MARCH 2010 DAY TWENTY FIVE
FAT-SCRAP MARCH 2010 DAY TWENTY SEVEN
Tuesday, 23 March 2010
FAT-SCRAP MARCH 2010 DAY TWENTY FIVE
Hi and welcome back!
Hormones play an important part in how our bodies respond to food and exercise.
Leptin is a circulating signal that reduces appetite, and is believed to increase physical activity and feelings of well being, but in general, obese people have an unusually high circulating concentration of leptin are said to be resistant to the effects of leptin.
A study published recently suggests that the consumption of high amounts of fructose causes leptin resistance and elevated triglycerides in rats. The high fructose diet rats subsequently ate more and gained more weight than controls when fed a high fat, high calorie diet.
Insulin is a hormone that increases appetite, decreases physical activity and feelings of well being by supressing leptin, as well as promoting the chemical dopamine which makes a person want to eat to get the feel good dopamine “rush”. It is the high level of sugar and the low level of fibre that are now in our diets from processed, manufactured foods that promote insulin production.
So by lowering your intake of sugars and increasing your fibre intake over the last few weeks you are likely to have lowered your leptin resistance and your levels of insulin, and in turn are eating less, exercising more and feeling pretty darn good!!
Sue x
FAT-SCRAP MARCH 2010 DAY TWENTY FOUR
FAT-SCRAP MARCH 2010 DAY TWENTY SIX
Hormones play an important part in how our bodies respond to food and exercise.
Leptin is a circulating signal that reduces appetite, and is believed to increase physical activity and feelings of well being, but in general, obese people have an unusually high circulating concentration of leptin are said to be resistant to the effects of leptin.
A study published recently suggests that the consumption of high amounts of fructose causes leptin resistance and elevated triglycerides in rats. The high fructose diet rats subsequently ate more and gained more weight than controls when fed a high fat, high calorie diet.
Insulin is a hormone that increases appetite, decreases physical activity and feelings of well being by supressing leptin, as well as promoting the chemical dopamine which makes a person want to eat to get the feel good dopamine “rush”. It is the high level of sugar and the low level of fibre that are now in our diets from processed, manufactured foods that promote insulin production.
So by lowering your intake of sugars and increasing your fibre intake over the last few weeks you are likely to have lowered your leptin resistance and your levels of insulin, and in turn are eating less, exercising more and feeling pretty darn good!!
Sue x
FAT-SCRAP MARCH 2010 DAY TWENTY FOUR
FAT-SCRAP MARCH 2010 DAY TWENTY SIX
Monday, 22 March 2010
FAT-SCRAP MARCH 2010 DAY TWENTY FOUR
Hi and welcome back!
Last week I suggested you now might like to reintroduce some more dairy foods back into your choices. What did you notice when you chose to omit these foods from your choices. Have you reintroduced them this week? What have you noticed? What have you decided about your dairy food choices for the future?
Sue x
FAT-SCRAP MARCH 2010 DAY TWENTY THREE
FAT-SCRAP MARCH 2010 DAY TWENTY FIVE
Last week I suggested you now might like to reintroduce some more dairy foods back into your choices. What did you notice when you chose to omit these foods from your choices. Have you reintroduced them this week? What have you noticed? What have you decided about your dairy food choices for the future?
Sue x
FAT-SCRAP MARCH 2010 DAY TWENTY THREE
FAT-SCRAP MARCH 2010 DAY TWENTY FIVE
Sunday, 21 March 2010
FAT-SCRAP MARCH 2010 DAY TWENTY THREE
Hi and welcome back!
Here are some snack suggestions for lower starchy carbohydrate snacks (good for days when less activity)
For more active days, and especially before and after training sessions include a portion of starchy carbohydrates (e.g oat cakes, rice cakes, ryvita, small wholegrain roll -if you have reintroduced wheat -) with your snack.
Piece of fruit and small handful of nuts
e.g banana and brazil nuts
apple and walnuts
pear and almonds
Piece of fruit and small amount of cheese (if you have reintroduced dairy)
e.g blueberries and goats cheese
apple and cheddar
pear and brie
pineapple and cottage cheese
Fruit and natural yoghurt
e.g mixed berries and yoghurt
banana and yoghurt
mango and yoghurt
Vegetable sticks and houmous
e.g red pepper and houmous
cauliflower and houmous
carrot and houmous
beetroot and houmous
Vegetable sticks and salsa
e.g yellow pepper and salsa
celery and salsa
baby corn and salsa
mange tout and salsa
Vegetable sticks and small amount of cheese (if you have reintroduced dairy)
e.g tomato and cheddar
beetroot and goats cheese
celery and cottage cheese
Vegetable sticks and nut butter
e.g celery and peanut butter
carrot and almond butter
cucumber and cashew nut butter
Mixed bean salad
2 or 3 falafel
Vegetables and cheese/fish/cold meat (prereably not ready cooked from supermarket)
e.g. cold roasted Mediterranean vegetables with small piece of chicken
cold roasted Mediterranean vegetables with tuna
cold roasted butternut squash with goats cheese
cold mediterranean roasted vegetables with houmous
Soup
e.g Vegetable and chicken
spicy butternut squash and cashew nut
celery
broccoli and stilton
half avocado and prawns
half avocado and salsa
half avocado and tuna
Fruit or vegetables with small handful of seeds
Vegetable sticks ideas (all raw)
pepper
carrot
celery
cucumber
broccoli
mange tout
sugar snaps
baby corn
cauliflower
mushroom
beetroot (cooked)
Roasted root vegetables
butternut squash
sweet potato
carrots
onions
parsnips
swede
celeriac
Roasted Mediterranean vegetables
courgette
aubergine
onion
garlic
tomatoes
peppers
Well that's some ideas I have come up with so far..can you think of any others?
Sue x
FAT-SCRAP MARCH 2010 DAY TWENTY TWO
FAT-SCRAP MARCH 2010 DAY TWENTY FOUR
Here are some snack suggestions for lower starchy carbohydrate snacks (good for days when less activity)
For more active days, and especially before and after training sessions include a portion of starchy carbohydrates (e.g oat cakes, rice cakes, ryvita, small wholegrain roll -if you have reintroduced wheat -) with your snack.
Piece of fruit and small handful of nuts
e.g banana and brazil nuts
apple and walnuts
pear and almonds
Piece of fruit and small amount of cheese (if you have reintroduced dairy)
e.g blueberries and goats cheese
apple and cheddar
pear and brie
pineapple and cottage cheese
Fruit and natural yoghurt
e.g mixed berries and yoghurt
banana and yoghurt
mango and yoghurt
Vegetable sticks and houmous
e.g red pepper and houmous
cauliflower and houmous
carrot and houmous
beetroot and houmous
Vegetable sticks and salsa
e.g yellow pepper and salsa
celery and salsa
baby corn and salsa
mange tout and salsa
Vegetable sticks and small amount of cheese (if you have reintroduced dairy)
e.g tomato and cheddar
beetroot and goats cheese
celery and cottage cheese
Vegetable sticks and nut butter
e.g celery and peanut butter
carrot and almond butter
cucumber and cashew nut butter
Mixed bean salad
2 or 3 falafel
Vegetables and cheese/fish/cold meat (prereably not ready cooked from supermarket)
e.g. cold roasted Mediterranean vegetables with small piece of chicken
cold roasted Mediterranean vegetables with tuna
cold roasted butternut squash with goats cheese
cold mediterranean roasted vegetables with houmous
Soup
e.g Vegetable and chicken
spicy butternut squash and cashew nut
celery
broccoli and stilton
half avocado and prawns
half avocado and salsa
half avocado and tuna
Fruit or vegetables with small handful of seeds
Vegetable sticks ideas (all raw)
pepper
carrot
celery
cucumber
broccoli
mange tout
sugar snaps
baby corn
cauliflower
mushroom
beetroot (cooked)
Roasted root vegetables
butternut squash
sweet potato
carrots
onions
parsnips
swede
celeriac
Roasted Mediterranean vegetables
courgette
aubergine
onion
garlic
tomatoes
peppers
Well that's some ideas I have come up with so far..can you think of any others?
Sue x
FAT-SCRAP MARCH 2010 DAY TWENTY TWO
FAT-SCRAP MARCH 2010 DAY TWENTY FOUR
Saturday, 20 March 2010
FAT-SCRAP APRIL 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 money back guarantee):
· For the first two weeks you will consume no dairy (except for natural yoghurt)
· For the first three weeks you will consume no wheat, no sugar and no alcohol.
. For the first four weeks you will consume 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 or personal
training sessions 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: FAT-SCRAP GROUP 3rd April through to 1st May 2010 (see Timetable)
FAT-SCRAP ONE TO ONE flexible dates
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 Pricing and Terms and Conditions
FAT-SCRAP APRIL 2010 Group Circuit Classes Timetable
FAT-SCRAP MARCH 2010 DAY ONE
FAT-SCRAP APRIL 2010 DAY ONE
Your commitment to FAT-SCRAP© (for money back guarantee):
· For the first two weeks you will consume no dairy (except for natural yoghurt)
· For the first three weeks you will consume no wheat, no sugar and no alcohol.
. For the first four weeks you will consume 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 or personal
training sessions 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: FAT-SCRAP GROUP 3rd April through to 1st May 2010 (see Timetable)
FAT-SCRAP ONE TO ONE flexible dates
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 Pricing and Terms and Conditions
FAT-SCRAP APRIL 2010 Group Circuit Classes Timetable
FAT-SCRAP MARCH 2010 DAY ONE
FAT-SCRAP APRIL 2010 DAY ONE
FAT-SCRAP MARCH 2010 DAY TWENTY TWO
Hi and welcome back!
Should we be choosing lower calorie foods, low fat foods, smaller portions or foods the manufacturers tell us is "healthy"? Are these the "healthier" options?
Here are my thoughts:
Lower calorie foods.
Just because a food is labeled as low calorie, it doesn't mean it is healthy. It may still contain lots of artificial ingredients, it probably contains artificial sweeteners which are what they say - artificial - not real food, and if you research artificial sweeteners you will find lots of reasons why you would not want to be putting these in your body!
Lower fat foods.
Just because it is lower in fat, it does not mean that it is healthy. These lower levels of fat in a product can still be higher than the healthy recommended levels, if you are eating lots of lower fat products in one day you could still be eating high levels of fat in total. Usually if a product is low in fat, it is high in sugar as fat and/or sugar is what manufacturers know sells their products because it makes them taste nice.
Smaller portions
Just because you are having less to eat in one meal, doesn't mean that what you are eating is healthy. Yes, it is better to eat smaller portions of unhealthy foods but if you are eating smaller portions of unhealthy food all day, how healthy is that? Also eating smaller portions can lead to feelings of hunger and then there is more chance of unhealthy foods being consumed.
"Healthy" manufactured foods
Just because a product seems to be healthy because it contains fruit or nuts or some other natural ingredient, it doesn't mean it is healthy as it may contain lots of other unhealthy ingredients. I find this is the case of lots of "healthy" cereals and cereal bars. We are seduced into thinking we are making the healthy choice by seeing pictures of fruit, wholegrain cereals or yoghurt on the advertisements or wrappers, or we see these words written all over the product but what we don't always see the small print - the list of actual ingredients, just how much healthy, natural food is in the product compared to unhealthy, un-natural "food". At the end of the day, if you want to eat some oats, apple, raisins and nuts, why not just eat them?!
So what is healthy food? I would say it is food that is natural, near to nature. Food that is simply what it is. An apple is an apple. An apple flavoured fruit twisty thing is not an apple. Food that is not manufactured. The healthiest food you can eat has got to be food that has had nothing artificial added and nothing taken away - it makes sense doesn't it?!
So when you are thinking about unhealthy food and whether to eat less of it either by reducing it's portion size, its calorific value, it's fat levels or trying to make it healthy by adding some natural foods to it you might like to remember this which I read this week:
"Excuse me Sir, would you like a large plate of poo or a small plate of poo?"
"Neither thank you, because which ever way you look at it crap is crap!"
Sue x
FAT-SCRAP MARCH 2010 DAY TWENTYONE
FAT-SCRAP MARCH 2010 DAY TWENTY THREE
Should we be choosing lower calorie foods, low fat foods, smaller portions or foods the manufacturers tell us is "healthy"? Are these the "healthier" options?
Here are my thoughts:
Lower calorie foods.
Just because a food is labeled as low calorie, it doesn't mean it is healthy. It may still contain lots of artificial ingredients, it probably contains artificial sweeteners which are what they say - artificial - not real food, and if you research artificial sweeteners you will find lots of reasons why you would not want to be putting these in your body!
Lower fat foods.
Just because it is lower in fat, it does not mean that it is healthy. These lower levels of fat in a product can still be higher than the healthy recommended levels, if you are eating lots of lower fat products in one day you could still be eating high levels of fat in total. Usually if a product is low in fat, it is high in sugar as fat and/or sugar is what manufacturers know sells their products because it makes them taste nice.
Smaller portions
Just because you are having less to eat in one meal, doesn't mean that what you are eating is healthy. Yes, it is better to eat smaller portions of unhealthy foods but if you are eating smaller portions of unhealthy food all day, how healthy is that? Also eating smaller portions can lead to feelings of hunger and then there is more chance of unhealthy foods being consumed.
"Healthy" manufactured foods
Just because a product seems to be healthy because it contains fruit or nuts or some other natural ingredient, it doesn't mean it is healthy as it may contain lots of other unhealthy ingredients. I find this is the case of lots of "healthy" cereals and cereal bars. We are seduced into thinking we are making the healthy choice by seeing pictures of fruit, wholegrain cereals or yoghurt on the advertisements or wrappers, or we see these words written all over the product but what we don't always see the small print - the list of actual ingredients, just how much healthy, natural food is in the product compared to unhealthy, un-natural "food". At the end of the day, if you want to eat some oats, apple, raisins and nuts, why not just eat them?!
So what is healthy food? I would say it is food that is natural, near to nature. Food that is simply what it is. An apple is an apple. An apple flavoured fruit twisty thing is not an apple. Food that is not manufactured. The healthiest food you can eat has got to be food that has had nothing artificial added and nothing taken away - it makes sense doesn't it?!
So when you are thinking about unhealthy food and whether to eat less of it either by reducing it's portion size, its calorific value, it's fat levels or trying to make it healthy by adding some natural foods to it you might like to remember this which I read this week:
"Excuse me Sir, would you like a large plate of poo or a small plate of poo?"
"Neither thank you, because which ever way you look at it crap is crap!"
Sue x
FAT-SCRAP MARCH 2010 DAY TWENTYONE
FAT-SCRAP MARCH 2010 DAY TWENTY THREE
Friday, 19 March 2010
FAT-SCRAP MARCH 2010 DAY TWENTYONE
Hi and welcome back!
I'd like to remind you today that FAT-SCRAP is not a diet although it may seem like one at first. If you remember, the reason we were omitting some foods and drinks from our choices was to see if this had a positive effect on our bodies in how we felt, for example, would we feel less bloated, have more energy, feel slimmer? The other reason was to encourage you to make different food and drink choices from what you would usually choose.
I think by now you will appreciate just how much of all these foods and drinks we have in our diets. In the case of wheat, it is so easy to eat it at every meal and for every snack..just think - Bran Flakes for breakfast, biscuit for snack, sandwich for lunch, cake for snack, pasta for dinner...ALL WHEAT! Would you choose oats for every meal?
Anyway, going back to the Programme, the idea is not to put you on a restriction diet and deprive you of these food and drinks but to help you become confident that you do not need to have so much of these less nutritious foods and drinks and confident that you can choose alternative healthier foods and drinks. Once you have seen and felt the positive effects that not having them has, and also the benefits of making healthier choices, you will be less likely to want to include them again in such big quantities!
When you learn what you can live without, you develop the patience to be able to make conscious choices, to accept or refuse, turning towards to your own happiness.
Sue x
FAT-SCRAP MARCH 2010 DAY TWENTY
FAT-SCRAP MARCH 2010 DAY TWENTY TWO
I'd like to remind you today that FAT-SCRAP is not a diet although it may seem like one at first. If you remember, the reason we were omitting some foods and drinks from our choices was to see if this had a positive effect on our bodies in how we felt, for example, would we feel less bloated, have more energy, feel slimmer? The other reason was to encourage you to make different food and drink choices from what you would usually choose.
I think by now you will appreciate just how much of all these foods and drinks we have in our diets. In the case of wheat, it is so easy to eat it at every meal and for every snack..just think - Bran Flakes for breakfast, biscuit for snack, sandwich for lunch, cake for snack, pasta for dinner...ALL WHEAT! Would you choose oats for every meal?
Anyway, going back to the Programme, the idea is not to put you on a restriction diet and deprive you of these food and drinks but to help you become confident that you do not need to have so much of these less nutritious foods and drinks and confident that you can choose alternative healthier foods and drinks. Once you have seen and felt the positive effects that not having them has, and also the benefits of making healthier choices, you will be less likely to want to include them again in such big quantities!
When you learn what you can live without, you develop the patience to be able to make conscious choices, to accept or refuse, turning towards to your own happiness.
Sue x
FAT-SCRAP MARCH 2010 DAY TWENTY
FAT-SCRAP MARCH 2010 DAY TWENTY TWO
Thursday, 18 March 2010
FAT-SCRAP MARCH 2010 DAY TWENTY
Hi and welcome back!
Whe you started FAT-SCRAP I gave you a wirst band with the words, Strength, Knowledge and Support on it, reminding you some of the things that FAT-SCRAP is all about and reminding you that you have all these things already, you just may have not be using them.
Today, I invite you to share with us how you are now using your strength, your knowledge and your self support to help you achieve your goals.
Sue x
FAT-SCRAP MARCH 2010 DAY NINETEEN
FAT-SCRAP MARCH 2010 DAY TWENTYONE
Whe you started FAT-SCRAP I gave you a wirst band with the words, Strength, Knowledge and Support on it, reminding you some of the things that FAT-SCRAP is all about and reminding you that you have all these things already, you just may have not be using them.
Today, I invite you to share with us how you are now using your strength, your knowledge and your self support to help you achieve your goals.
Sue x
FAT-SCRAP MARCH 2010 DAY NINETEEN
FAT-SCRAP MARCH 2010 DAY TWENTYONE
Wednesday, 17 March 2010
FAT-SCRAP MARCH 2010 DAY NINETEEN
Hi and welcome back!
Will - the power to chose or decide; desire.
Willpower - the strength of will to chose or decide; desire
When people talk to me about their health and fitness goals one of the most common things I hear from them is "I haven't got any willpower" and this lack of willpower then becomes the reason for not achieving their goals. Do you believe that your willpower isn't very strong? If so, the question you might like to ask yourself is how strong is your desire to reach your health and fitness goals? Are you prepared to make the choice to do what it takes? Are you strong in your decision that you are worth the sacrifices and the hard work? Listen to your answers and hear if they are the answers that convince you that you will achieve your goal? If they do not convince you, then what needs to happen so that you are convinced?
Think of anything you have ever achieved in your life and how strong your desire was to achieve that goal. How easy was it to make the choices and decisions that led you to achieving that goal? Is your desire to achieve your health and fitness goals the same? If not what is dfferent? What needs to happen for your desire to be the same?
If you really, really, really want something, don't you usually do everything in your power to get it? Do you let nothing get in your way?
What might be getting in your way? Could it be you, I wonder?
Sue x
FAT-SCRAP MARCH 2010 DAY EIGHTEEN
FAT-SCRAP MARCH 2010 DAY TWENTY
Will - the power to chose or decide; desire.
Willpower - the strength of will to chose or decide; desire
When people talk to me about their health and fitness goals one of the most common things I hear from them is "I haven't got any willpower" and this lack of willpower then becomes the reason for not achieving their goals. Do you believe that your willpower isn't very strong? If so, the question you might like to ask yourself is how strong is your desire to reach your health and fitness goals? Are you prepared to make the choice to do what it takes? Are you strong in your decision that you are worth the sacrifices and the hard work? Listen to your answers and hear if they are the answers that convince you that you will achieve your goal? If they do not convince you, then what needs to happen so that you are convinced?
Think of anything you have ever achieved in your life and how strong your desire was to achieve that goal. How easy was it to make the choices and decisions that led you to achieving that goal? Is your desire to achieve your health and fitness goals the same? If not what is dfferent? What needs to happen for your desire to be the same?
If you really, really, really want something, don't you usually do everything in your power to get it? Do you let nothing get in your way?
What might be getting in your way? Could it be you, I wonder?
Sue x
FAT-SCRAP MARCH 2010 DAY EIGHTEEN
FAT-SCRAP MARCH 2010 DAY TWENTY
Tuesday, 16 March 2010
FAT-SCRAP MARCH 2010 DAY EIGHTEEN
Hi and welcome back
To achieve health and fitness, you must focus your mind on being healthy and being fit. As you see yourself being the healthy and fit , you will become the healthy and fit person you want to be!
Look at your goal pictures regularly to remind yourself of who you want to be and start thinking, feeling, seeing, hearing, saying, tasting, smelling and doing some of those things that you know you will be doing when you have reached your goal. In other words start acting as if you have already achieved it!!
Sue x
FAT-SCRAP MARCH 2010 DAY SEVENTEEN
FAT-SCRAP MARCH 2010 DAY NINETEEN
To achieve health and fitness, you must focus your mind on being healthy and being fit. As you see yourself being the healthy and fit , you will become the healthy and fit person you want to be!
Look at your goal pictures regularly to remind yourself of who you want to be and start thinking, feeling, seeing, hearing, saying, tasting, smelling and doing some of those things that you know you will be doing when you have reached your goal. In other words start acting as if you have already achieved it!!
Sue x
FAT-SCRAP MARCH 2010 DAY SEVENTEEN
FAT-SCRAP MARCH 2010 DAY NINETEEN
Monday, 15 March 2010
FAT-SCRAP MARCH 2010 DAY SEVENTEEN
Hi and welcome back!
An important part of this Programme is exercise, and for the first four weeks, the Programme asks you to commit to three training sessions a week with me but of course just two and a quarter hours of training sessions a week is not a lot of activity if you are sedentary for the other one hundred and three waking hours during the rest of the week!
If you do have a very inactive week, I urge you to think about either including more activity into your day, or if this is not possible, then an exercise session each day is a must. To lose body fat, there has to be a calorie deficit, in other words, the energy coming into the body must be lower than the energy that the body is using. Low calorie diets restrict the calories coming in but this is not a healthy way to lose weight, nor gain fitness. The emphasis of this Programme is healthy eating ...it only restricts the amount of least nutritious and least beneficial calories coming in, therefore our calorie deficit is coming from the exercise we are doing and our general activity through the day. This means that the more active you can be, the more likely it will be that you will lose those extra pounds of fat! And, as you get stronger and fitter, your body becomes more efficiant at burning calories (your metabolism increases)and you even burn more calories when you are asleep!
So, just as you have been making changes to give yourself the best fuel every day, now it's time to make changes to give yourself the best exercise every day!
You deserve to be fit and healthy and your body will thank you for it!!!
Sue x
FAT-SCRAP MARCH 2010 DAY SIXTEEN
FAT-SCRAP MARCH 2010 DAY EIGHTEEN
An important part of this Programme is exercise, and for the first four weeks, the Programme asks you to commit to three training sessions a week with me but of course just two and a quarter hours of training sessions a week is not a lot of activity if you are sedentary for the other one hundred and three waking hours during the rest of the week!
If you do have a very inactive week, I urge you to think about either including more activity into your day, or if this is not possible, then an exercise session each day is a must. To lose body fat, there has to be a calorie deficit, in other words, the energy coming into the body must be lower than the energy that the body is using. Low calorie diets restrict the calories coming in but this is not a healthy way to lose weight, nor gain fitness. The emphasis of this Programme is healthy eating ...it only restricts the amount of least nutritious and least beneficial calories coming in, therefore our calorie deficit is coming from the exercise we are doing and our general activity through the day. This means that the more active you can be, the more likely it will be that you will lose those extra pounds of fat! And, as you get stronger and fitter, your body becomes more efficiant at burning calories (your metabolism increases)and you even burn more calories when you are asleep!
So, just as you have been making changes to give yourself the best fuel every day, now it's time to make changes to give yourself the best exercise every day!
You deserve to be fit and healthy and your body will thank you for it!!!
Sue x
FAT-SCRAP MARCH 2010 DAY SIXTEEN
FAT-SCRAP MARCH 2010 DAY EIGHTEEN
Sunday, 14 March 2010
FAT-SCRAP MARCH 2010 DAY SIXTEEN
Hi and welcome back!
When it comes to losing body fat it is even more important than ever to consider your hydration. All functions within the body require the presence of water and for these functions to occur quickly and efficiently we need a well hydrated body. In short, being well hydrated helps boost our metabolic rate meaning we will burn energy faster - I have read that a well hydrated body burns 3% more calories than a dehydrated body- which makes sense when you think about it as once the body is dehydrated it will start to shut down!
Another thing to remember is that we get a lot of our fluids from food, especially fruit and vegetables, so if you are not eating a lot of fruit and vegetables you are even more likely to be dehydrated and more likely to eat more of the other foods(which are higher in calories) to fill up your fluid reserves.
And, when it comes to exercise, our muscles also hold a lot of water, so if you are dehydrated, your muscles are likely to be weeker - and what do we want to become?...Stronger!!!!
Bearing all of this in mind why would you not want to drink more water?
Health benefits of drinking water
Sue x
FAT-SCRAP MARCH 2010 DAY FIFTEEN
When it comes to losing body fat it is even more important than ever to consider your hydration. All functions within the body require the presence of water and for these functions to occur quickly and efficiently we need a well hydrated body. In short, being well hydrated helps boost our metabolic rate meaning we will burn energy faster - I have read that a well hydrated body burns 3% more calories than a dehydrated body- which makes sense when you think about it as once the body is dehydrated it will start to shut down!
Another thing to remember is that we get a lot of our fluids from food, especially fruit and vegetables, so if you are not eating a lot of fruit and vegetables you are even more likely to be dehydrated and more likely to eat more of the other foods(which are higher in calories) to fill up your fluid reserves.
And, when it comes to exercise, our muscles also hold a lot of water, so if you are dehydrated, your muscles are likely to be weeker - and what do we want to become?...Stronger!!!!
Bearing all of this in mind why would you not want to drink more water?
Health benefits of drinking water
- regulate appetite
- increase metabolism
- boost energy levels
- less water retention
- alleviate some headaches
- help reduce blood pressure
- help reduce high cholesterol
- ease joint pain
- decrease in risk of some cancers
- less chance developing kidney stones
- release toxic waste products
- improves skin
Sue x
FAT-SCRAP MARCH 2010 DAY FIFTEEN
Saturday, 13 March 2010
FAT-SCRAP MARCH 2010 DAY FIFTEEN
Hi and welcome back!
What is the first food group you usually think of when choosing your meals? Is it the protein part - meat, fish, eggs, nuts etc? Or is it the starchy carbohydrate part - potato, pasta, rice, oats, bread, cereal etc? I bet it isn't the fibrous carbohydrate part - vegetables or fruit! I wonder why this is the often the part of the meal we don't base our meals around or don't always include in our choices, when it is the group that gives us so many health benefits for not a lot of calories?!
So today, could you start planning your meals by choosing the fruit or vegetables that you are going to base your meal around? For example - breakfast: blueberries and raspberries with porridge and yoghurt; lunch - red pepper, celery, and carrot with houmous; dinner - vegetable stirfry with noodles and chicken.
Can you imagine how colourful and interesting your meals will look, how much variety you will have on your plate and how good you are going to feel from eating these delicious, well balanced meals - and with all the extra fruit and vegetables not only will you be increasing your nutritional value intake, you will be increasing your hydration levels, increasing your fibre levels and increasing your healthier food intake (with a lower calorie intake) at each meal!
And to make sure you have always got lots of vegetables and fruit to hand each day, use your shopping lists to get your cupboards and freezers stocked up!
Sue x
FAT-SCRAP MARCH 2010 DAY FOURTEEN
FAT-SCRAP MARCH 2010 DAY SIXTEEN
What is the first food group you usually think of when choosing your meals? Is it the protein part - meat, fish, eggs, nuts etc? Or is it the starchy carbohydrate part - potato, pasta, rice, oats, bread, cereal etc? I bet it isn't the fibrous carbohydrate part - vegetables or fruit! I wonder why this is the often the part of the meal we don't base our meals around or don't always include in our choices, when it is the group that gives us so many health benefits for not a lot of calories?!
So today, could you start planning your meals by choosing the fruit or vegetables that you are going to base your meal around? For example - breakfast: blueberries and raspberries with porridge and yoghurt; lunch - red pepper, celery, and carrot with houmous; dinner - vegetable stirfry with noodles and chicken.
Can you imagine how colourful and interesting your meals will look, how much variety you will have on your plate and how good you are going to feel from eating these delicious, well balanced meals - and with all the extra fruit and vegetables not only will you be increasing your nutritional value intake, you will be increasing your hydration levels, increasing your fibre levels and increasing your healthier food intake (with a lower calorie intake) at each meal!
And to make sure you have always got lots of vegetables and fruit to hand each day, use your shopping lists to get your cupboards and freezers stocked up!
Sue x
FAT-SCRAP MARCH 2010 DAY FOURTEEN
FAT-SCRAP MARCH 2010 DAY SIXTEEN
Friday, 12 March 2010
FAT-SCRAP MARCH 2010 DAY FOURTEEN
Hi and welcome back!
Tomorrow is weigh-in day and it is important that you come along feeling positive about what you have gained from the last two weeks and not worrying about what you have lost. As I have said, if you worry about losing something you try and find it again! so, today I would like you to spend a little time reflecting on the past two weeks - how you felt at the start, and how you are feeling now and what you have gained from the programme so far. You might like to write it down here to help reinforce your positivity.
Sue x
FAT-SCRAP MARCH 2010 DAY THIRTEEN
FAT-SCRAP MARCH 2010 DAY FIFTEEN
Tomorrow is weigh-in day and it is important that you come along feeling positive about what you have gained from the last two weeks and not worrying about what you have lost. As I have said, if you worry about losing something you try and find it again! so, today I would like you to spend a little time reflecting on the past two weeks - how you felt at the start, and how you are feeling now and what you have gained from the programme so far. You might like to write it down here to help reinforce your positivity.
Sue x
FAT-SCRAP MARCH 2010 DAY THIRTEEN
FAT-SCRAP MARCH 2010 DAY FIFTEEN
Thursday, 11 March 2010
FAT-SCRAP MARCH 2010 DAY THIRTEEN
Hi and welcome back!
Treat - Something special that gives much pleasure.
Yesterday, we got to talking about treats and I thought I'd try and help you to think about treats in a different way. Above is the definition of "treat" according to Chambers Dictionary. So,here are some thoughts....
Here are some of the ways I treat myself to treats
Sue x
FAT-SCRAP MARCH 2010 DAY TWELVE
FAT-SCRAP MARCH 2010 DAY FOURTEEN
Treat - Something special that gives much pleasure.
Yesterday, we got to talking about treats and I thought I'd try and help you to think about treats in a different way. Above is the definition of "treat" according to Chambers Dictionary. So,here are some thoughts....
- If you are going to treat yourself to something, make sure it that it really does give you pleasure. If you are going to feel guilty after the treat, is it really giving you pleasure?
- Something special means something different to usual, so if you are going to treat yourself to something, is it special if you treat yourself to it every day?
- Does a treat have to be based on food?
- If you regularly treat yourself with foods that are not nutritious or not kind to you body, how are you treating yourself?
- Why do we think it's ok to treat ourselves with a "naughty" food or say we have been naughty when usually a naughty behaivour doesn't get rewarded with treats!?
Here are some of the ways I treat myself to treats
- Going out for dinner because I am able to have my own choice and not have to think of everyone elses, I don't have to wash up, I sometimes get to try something new, I usually have something different to what I cook at home, I get to spend time with faimly and friends and sometimes it's a celebration.
- Having reflexology, a massage or a manicure because I feel pampered and I am doing something that makes me feel good.
- Taking some time out relaxing because I work hard and deserve some me time
- Holidays because I get to spend more time with my family, I love being in the sun and I get to relax with a good book
- My food choices for treats would be scallops, sea bass and fillet steak - all because I love them but they are expensive!
- Buying something new because I love having something new and fresh to wear, look at or use.
- Having a day out because it usually invoves spending time with someone else and sometimes it can include some of the above!
- And the biggest treat someone can give me is a hug or a kiss because it's very special and gives me the greatest pleasure!
Sue x
FAT-SCRAP MARCH 2010 DAY TWELVE
FAT-SCRAP MARCH 2010 DAY FOURTEEN
Wednesday, 10 March 2010
FAT-SCRAP MARCH 2010 DAY TWELVE
Hi and welcome back!
Eating near to nature is the theme to our food choices, so with this in mind I thought I'd show you a way to think about this...
Take an apple from the tree..its a grade A food - nature itself!
Process it by peeling it and chopping it up....it's now a grade B food
Process it more by cooking it .....it has now become a grade C food
Up to here, the apple is still just an apple, it has just had some goodness taken away from it.
Add some sugar to it......now it is a D grade food
Add some pastry to it....
and now you have something that is apple, minus some valauble nutrients, with added less nutritious foods .................. so becomes an F grade food!!
F = FAKE AND/OR FAT STORING FOODS!!
How many grade A foods are in your food choices today?
Sue x
FAT-SCRAP MARCH 2010 DAY ELEVEN
FAT-SCRAP MARCH 2010 DAY THIRTEEN
Eating near to nature is the theme to our food choices, so with this in mind I thought I'd show you a way to think about this...
Take an apple from the tree..its a grade A food - nature itself!
Process it by peeling it and chopping it up....it's now a grade B food
Process it more by cooking it .....it has now become a grade C food
Up to here, the apple is still just an apple, it has just had some goodness taken away from it.
Add some sugar to it......now it is a D grade food
Add some pastry to it....
and now you have something that is apple, minus some valauble nutrients, with added less nutritious foods .................. so becomes an F grade food!!
F = FAKE AND/OR FAT STORING FOODS!!
How many grade A foods are in your food choices today?
Sue x
FAT-SCRAP MARCH 2010 DAY ELEVEN
FAT-SCRAP MARCH 2010 DAY THIRTEEN
Tuesday, 9 March 2010
FAT-SCRAP MARCH 2010 DAY ELEVEN
Hi and welcome back!
Another exercise day today 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 MARCH 2010 DAY TEN
FAT-SCRAP MARCH 2010 DAY TWELVE
Another exercise day today 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 MARCH 2010 DAY TEN
FAT-SCRAP MARCH 2010 DAY TWELVE
Monday, 8 March 2010
FAT-SCRAP MARCH 2010 DAY TEN
Hi and welcome back!
Apple made a good point yesterday about looking at things with a different perspective, and suggested that Pear might like to think of her "time out" in a more positive way. I thought this would be a good opportunity for me to remind you that "time out" is ok..and good for you! As I have said from the beginning, FAT-SCRAP is not asking for extremes. You are not expected to push yourself at the same level everyday. It is important that you have rest..your body will be more efficient and productive after this rest.
I have talked about giving your body the fuel it deserves but it also deserves you to be kind to it and give it the love it deserves, not punishment. You might be thinking here "Ah great, Sue says it ok to sit and watch tv all day!" but when I say rest, I mean active rest.....for example, you might like to include some walking, yoga, pilates or swimming in your day or as Apple suggests, spring cleaning - any form of activity really, and of course, you might want to sit and watch a film or have a lie in - but you don't have to do this all day!!!
Sue x
FAT-SCRAP MARCH 2010 DAY NINE
FAT-SCRAP MARCH 2010 DAY ELEVEN
Apple made a good point yesterday about looking at things with a different perspective, and suggested that Pear might like to think of her "time out" in a more positive way. I thought this would be a good opportunity for me to remind you that "time out" is ok..and good for you! As I have said from the beginning, FAT-SCRAP is not asking for extremes. You are not expected to push yourself at the same level everyday. It is important that you have rest..your body will be more efficient and productive after this rest.
I have talked about giving your body the fuel it deserves but it also deserves you to be kind to it and give it the love it deserves, not punishment. You might be thinking here "Ah great, Sue says it ok to sit and watch tv all day!" but when I say rest, I mean active rest.....for example, you might like to include some walking, yoga, pilates or swimming in your day or as Apple suggests, spring cleaning - any form of activity really, and of course, you might want to sit and watch a film or have a lie in - but you don't have to do this all day!!!
Sue x
FAT-SCRAP MARCH 2010 DAY NINE
FAT-SCRAP MARCH 2010 DAY ELEVEN
Sunday, 7 March 2010
FAT-SCRAP MARCH 2010 DAY NINE
Hi and welcome back!
"The seeds that you have planted are beginning to sprout results"
As you have all discussed, some changes have been made...and the result 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 MARCH 2010 DAY EIGHT
FAT-SCRAP MARCH 2010 DAY TEN
"The seeds that you have planted are beginning to sprout results"
As you have all discussed, some changes have been made...and the result 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 MARCH 2010 DAY EIGHT
FAT-SCRAP MARCH 2010 DAY TEN
Saturday, 6 March 2010
FAT-SCRAP MARCH 2010 DAY EIGHT
Hi and welcome back!
Today is the end of your first week of FAT-SCRAP 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 meausre your succcess 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.
Thank you all for making the first week of FAT-SCRAP March 2010 a rewarding experience for me..and hopefully for you!!
Sue x
FAT-SCRAP MARCH 2010 DAY SEVEN
FAT-SCRAP MARCH 2010 DAY NINE
Today is the end of your first week of FAT-SCRAP 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 meausre your succcess 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.
Thank you all for making the first week of FAT-SCRAP March 2010 a rewarding experience for me..and hopefully for you!!
Sue x
FAT-SCRAP MARCH 2010 DAY SEVEN
FAT-SCRAP MARCH 2010 DAY NINE
Friday, 5 March 2010
FAT-SCRAP MARCH 2010 DAY SEVEN
"Success is a personal definition, it's about how you feel." -Lissa Coffey
I read this quote yesterday and I thought it followed on very well from Day Five's quote and my comments.
I used to struggle with the word success and what it meant. People often asked me "How is your business going, how many clients do you have now?" and I would answer them and then ask myself "I wonder what they think? How many clients would it take for them to judge me as succcessful?" Eventually I realised that it didn't really matter how many clients I had and that people were probably not judging me, just asking out of interest, curiosity or just for converstation but what did matter was how I felt about how busy I was. Afterall, I would hardly feel successful if I had so many clients that I couldn't cope! So, my answer now is "I have as many clients as I can manage at the moment" or "I have some clients at the moment and I could manage a few more " and I know that as I say this I feel confident and happy with where I am ...and if I feel confident and happy, then I feel successful!
So what's 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 MARCH 2010 DAY SIX
FAT-SCRAP MARCH 2010 DAY EIGHT
I read this quote yesterday and I thought it followed on very well from Day Five's quote and my comments.
I used to struggle with the word success and what it meant. People often asked me "How is your business going, how many clients do you have now?" and I would answer them and then ask myself "I wonder what they think? How many clients would it take for them to judge me as succcessful?" Eventually I realised that it didn't really matter how many clients I had and that people were probably not judging me, just asking out of interest, curiosity or just for converstation but what did matter was how I felt about how busy I was. Afterall, I would hardly feel successful if I had so many clients that I couldn't cope! So, my answer now is "I have as many clients as I can manage at the moment" or "I have some clients at the moment and I could manage a few more " and I know that as I say this I feel confident and happy with where I am ...and if I feel confident and happy, then I feel successful!
So what's 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 MARCH 2010 DAY SIX
FAT-SCRAP MARCH 2010 DAY EIGHT
Thursday, 4 March 2010
FAT-SCRAP MARCH 2010 DAY SIX
Welcome back!
So it's the second training session today 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 MARCH 2010 DAY FIVE
FAT-SCRAP MARCH 2010 DAY SEVEN
So it's the second training session today 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 MARCH 2010 DAY FIVE
FAT-SCRAP MARCH 2010 DAY SEVEN
Wednesday, 3 March 2010
FAT-SCRAP MARCH 2010 DAY FIVE
"Enjoy the journey, enjoy every moment, and quit worrying about winning and losing."
Matt Biondi
Welcome back..and I hope you are not aching too much from the first FAT-SCRAP training session for some of you !!!!! 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!
Sue x
FAT-SCRAP MARCH 2010 DAY FOUR
FAT-SCRAP MARCH 2010 DAY SIX
Tuesday, 2 March 2010
FAT-SCRAP MARCH 2010 DAY FOUR
Welcome back!
Yesterday was the 1st of March, and what a glorious day it was!! The sun shone and signaled that Spring is just around the corner, and I wondered what is around the corner for you? For me, the sun and the new month brought with it a shift in my energy. I felt as if I had gone up a gear and that I could let go of some of the worries and fears that are holding me back. So, as we embrace this new month and its promise of new growth I invite you to share with us any choices or thoughts you might be letting go of and any new ones you are going to plant in their place and nurture.
Sue x
FAT-SCRAP MARCH DAY THREE
FAT SCRAP MARCH DAY FIVE
Yesterday was the 1st of March, and what a glorious day it was!! The sun shone and signaled that Spring is just around the corner, and I wondered what is around the corner for you? For me, the sun and the new month brought with it a shift in my energy. I felt as if I had gone up a gear and that I could let go of some of the worries and fears that are holding me back. So, as we embrace this new month and its promise of new growth I invite you to share with us any choices or thoughts you might be letting go of and any new ones you are going to plant in their place and nurture.
Sue x
FAT-SCRAP MARCH DAY THREE
FAT SCRAP MARCH DAY FIVE
Monday, 1 March 2010
FAT-SCRAP MARCH 2010 DAY THREE
"Nothing tastes as good as being healthy and looking good feels"
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/alchohol make me feel good" is the usual comment..."I couldn't possibly give it/them up!"
Yes, I agee 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 MARCH DAY TWO
FAT-SCRAP MARCH 2010 DAY FOUR
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/alchohol make me feel good" is the usual comment..."I couldn't possibly give it/them up!"
Yes, I agee 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 MARCH DAY TWO
FAT-SCRAP MARCH 2010 DAY FOUR
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