FAT-SCRAP Members and Guests Social Event Friday 30th July 2010

Time 7.15pm
Venue: 5 Grosvenor Close, Hatch Warren, Basingstoke.
Tickets: £5 which will be donated to Breast Cancer Care Charity.
Please book by 24th July.





The evening will include:

• A demonstration of a FAT-SCRAP style vegetarian supper which will then eat!
• A competition for the tastiest FAT-SCRAP style snack so if you would like to enter, bring along either one of my recipes with your adaptations or something you have created that is wheat and sugar free (dairy allowed!). We will all have a taste and then vote on our favorite!  
• A Nutremetics Pampering Experience where you will be able to enjoy giving yourselves a mini facial with Nutremetic products that contain the amazing anti-ageing properties of the Hunza Apricot Kernel Oil, along with tips from our FAT-SCRAP member, Liza on how to cleanse, tone and moisturize your skin followed by a 5 minute one to one skin consultation.

So come along and feel good by nurturing yourself on the inside and out!

 Tickets available now!!

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

Are you worried about your cholesterol levels?

Did you know that research has discovered that the more sugar we eat increases the risk of having high levels of unhealthy cholesterol and triglyceride and low levels of the good cholesterol. When I talk to people about the sugar in their diets they always are quick to tell me that they don't eat a lot of sugar but as we speak further about their food choices it seems that while they may not be putting sugar in or on their food, they seem to forget about the hidden sugars in things like drinks, breakfast cereals, fruit flavoured yogurts and processed foods. A breakfast cereal with 16 grams of sugar per serving has about 4 teaspoons!!!


So it's time we all became more sugar aware..read the labels, look for hidden sugars - anything added ending in -ose or the word syrup means added sugar.

And watch out for the artificial sweeteners too! They can have just as bad effects on the body as sugar!!

And if you want help in lowering your cholesterol levels through reducing the sugar in your food choices and increasing your exercise, see FAT-SCRAP for more information.

NEW GROUP FAT-SCRAP STARTS THIS SATURDAY..IT'S NOT TOO LATE TO JOIN!!

Sue x

Bouncier Balls!

A few weeks ago one of our FAT-SCRAPPERS (Apple) introduced us to Bounce Balls, a nutritious nutty snack which she found on sale in the juice bar in town. Having tasted them I thought that I could come up with something equally tasty, easy to make and cheaper so here is my first attempt..And I have to say, I think they are even nicer!!

1/2 cup Almonds
1/2 cup walnuts
1 tablespoon natural peanut butter
1 tablespoon tahini
1/2 cup dried fruit (I used sultanas)

Place nuts in food processor and chop till finely ground (or you could use ground almonds and/or chopped nuts)
Add dried fruit
Mix together with peanut butter and tahini.
Shape into 6 balls

Enjoy!

Alternative versions

• Mix ground almonds with some peanut butter and tahini and dried fruit and add some almond extract.
• Add seeds to mixture before shaping
• Add cocoa powder to mixture before shaping
• Roll balls in cocoa powder
• Roll balls in melted 70% cocoa chocolate

FAT-SCRAP MAY 2010 WEEK FIVE

"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

FAT-SCRAP MAY 2010 DAY TWENTY SIX

Inside everyone of us there is a healthier, fitter and slimmer person!

Hi and welcome back!

Hope you like the new FAT-SCRAP logo!

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 MAY 2010 DAY TWENTY FIVE


FAT-SCRAP MAY 2010 DAY TWENTY SEVEN

FAT-SCRAP MAY 2010 DAY TWENTY FIVE

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 sugar free 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 MAY 2010 DAY TWENTY FOUR

FAT-SCRAP MAY 2010 DAY TWENTY SIX

More Tips, Recipes and News!

GRADING YOUR FOOD CHOICES

I am always encouraging people to think about eating near to nature, the more natural a food is, the more likely we are to gain valuable nutrients and vitality from it. Here's a simple way rethinking your food choices to be nearer to nature...MORE

FAT-SCRAP

Since the launch of FAT-SCRAP at the beginning of the year I have been helping people who are serious about getting healthier and fitter by exercising regularly and eating healthily! With the help of FAT-SCRAP one member has fully committed to a healthier lifestyle and as a result has seen a reduction in her weight of over two stone in 6 months!! So if you, or anyone you know, are serious about scrapping your fat and having a healthier and fitter body by adopting a healthier and fitter lifestyle then FAT-SCRAP can help. I guarantee it - so much so that I offer a 100% money back guarantee if your body doesn't change after committing to the Programme for 4 weeks!!

The next Group FAT-SCRAP starts Saturday 26th June...MORE

HEALTHY CHEESECAKE - IS IT POSSIBLE?!

YES!!!

Now, for those of you who think that you can't eat the food you love if you eat healthily, here is an idea us FAT-SCRAPPERS have come up with for a healthier Cheesecake recipe........MORE

GROUP TRAINING

Group Training Sessions are still being held on Wednesdays at 6:30pm and Fridays at 6:00pm. Buy 10 sessions for £80. 5 participants at each session maximum!....MORE

MAY NEWSLETTER

FAT-SCRAP Mini Cheesecakes

As several of us FAT-SCRAPPERS are lovers of cheesecake we discussed different ways to come up with our own healthier versions. Now you can indulge in a very simple and heavenly cheesecake that won't leave you feeling guilty - unless you eat too many!

Oatcake Biscuits

Organic Cream Cheese

Organic Natural Yoghurt (optional)

Vanilla Extract

Berries

St Dalphour Jam - sugar free (optional)

Mix some cream cheese with a little yoghurt (if using) and some vanilla extract to taste.

Spread cream cheese mix onto Oatcake

Top with a little jam (if using) and berries

Sit back and savour!!

FAT-SCRAP SNACK IDEAS

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

Spanish omelette/fritata

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

Avocado
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

....can you think of any others?

FAT-SCRAP MAY 2010 DAY TWENTY FOUR

Hormones play an important part in how our bodies respond to food and exercise.

Hi and welcome back!

A reminder about hormones...

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 and 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 MAY 2010 DAY TWENTY THREE

FAT-SCRAP MAY 2010 DAY TWENTY FIVE

FAT-SCRAP MAY 2010 DAY TWENTY THREE

Sometimes it is easy to mistake thirst for hunger

Hi and welcome back!

As I was talking about fibre and the importance of making sure you are drinking enough to prevent constipation yesterday I thought it was a good idea to remind you about the other benefits of being well hydrated...

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 weaker - 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

So, bottoms up and cheers!!

Sue x

FAT-SCRAP MAY 2010 DAY TWENTY TWO

FAT-SCRAP MAY 2010 DAY TWENTY FOUR

FAT-SCRAP MAY 2010 DAY TWENTY TWO

A high fibre diet needs to be accompanied with lots of water to help prevent and ease constipation

Hi and welcome back!

One of the great things about FAT-SCRAP is that it encourages you to increase your intake of fibre.

Fibre is essential to aid the digestive system in the elimination of toxins and waste. There are two types of essential fibre – insoluble and soluble. Soluble fibre is found in fruit, beans, vegetables, oats, rye, barley, Insoluble fibre is found in whole grains, wheat and corn bran, vegetables, including potato skins, nuts, seeds, and some fruits. So by eating more of these foods you will be increasing your fibre intake and helping lower your risk of intestinal distress.

Sue x

FAT-SCRAP MAY 2010 DAY TWENTY ONE

FAT-SCRAP MAY 2010 DAY TWENTY THREE

FAT-SCRAP MAY 2010 DAY TWENTY ONE

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.
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!

Sue x

FAT-SCRAP MAY 2010 DAY TWENTY

FAT-SCRAP MAY 2010 DAY TWENTY TWO

FAT-SCRAP MAY 2010 DAY TWENTY

I think in England you eat too much sugar and meat and not enough vegetables.
Arsene Wenger
 
Adopting a new healthier lifestyle can involve changing diet to include more fresh fruit and vegetables as well as increasing levels of exercise.
Linford Christie

Hi and welcome back!

Some of you may remember this from a previous blog but I thought it was a good idea to remind you of it....

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 stir fry 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 MAY 2010 DAY NINETEEN
 
FAT-SCRAP MAY 2010 DAY TWENTYONE

FAT-SCRAP MAY 2010 DAY NINETEEN

Will - the power to chose or decide; desire.
Willpower - the strength of will to chose or decide; desire

Hi and welcome back!

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 questions you might like to ask yourself are

"How strong is my desire to reach my health and fitness goals?"

"Am I prepared to make the choice to do what it takes?"

"Have I decided that I am 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 different? What needs to happen for your desire to be the same?

If you really, really, really want something, do you do everything in your power to get it? Do you let nothing get in your way?

If you are not achieving what you want to achieve what might be getting in your way? Could it be you, I wonder?

Sue x

FAT-SCRAP MAY 2010 DAY EIGHTEEN

FAT-SCRAP MAY 2010 DAY TWENTY

FAT-SCRAP MAY 2010 DAY EIGHTEEN

When things go wrong as they sometimes will
When the road you're trudging seems all up hill.
When funds are low and the debts are high.
And you want to smile, but you have to sigh.
When care is pressing you down a bit.
Rest, if you must, but don't you quit.
Life is queer with its twists and turns.
As everyone of us sometimes learns.
And many a failure turns about
When he might have won had he stuck it out:

Don't give up though the pace seems slow -
You may succeed with another blow.
Success is failure turned inside out -
The silver tint of the clouds of doubt.
And you never can tell how close you are.
It may be near when it seems so far:
So stick to the fight when you're hardest hit
It's when things seem worst that you must not QUIT.

Author unknown
Distributed compliments of Brian Tracy

Hi and welcome back!

Motivation comes from how you feel about something. Generally if you feel something is going to be fun or enjoyable you will do it. If you feel positive about it and you believe that it will help you progress or improve you will do it. If you feel that you can be successful you will do it. If you feel that it is interesting you will do it. If you feel supported you will do it.

Unfortunately I have not felt motivated to write the blog over the last week as I was not feeling a lot of these things. Both the new FAT-SCRAPPERS have not been here because of holidays and family commitments and our other members have been busy with holidays and work commitments so knowing that probably no one was reading or connecting here I felt quite lonely, bored and negative - hence no motivation.

So this leads to me to ask you "Are you feeling motivated to eat healthily and exercise regularly!? If you are then I invite you to share with us which of the above is helping you feel this way and how...And if you are not then I invite you to share with us which of the above is not happening and why.

And I am pleased to say that our new members Claire2 and Rainbow are now ready to hit the blog big time!!!

Sue x

FAT-SCRAP MAY 2010 DAY TWELVE

FAT-SCRAP MAY 2010 DAY NINETEEN

FAT-SCRAP MAY 2010 DAY TWELVE

Adam and Eve ate the first vitamins, including the package. ~E.R. Squibb


Hi and welcome back!

A reminder of a previous blog about helping you to make healthier choices....

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...

GRADING YOUR FOOD CHOICES!

Take an apple from the tree..It’s 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 valuable 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 MAY 2010 DAY ELEVEN

FAT-SCRAP MAY 2010 DAY EIGHTEEN

FAT-SCRAP MAY 2010 DAY ELEVEN

We can't change what has happened in the past. We can learn from it, and grow from it, and ultimately go on from where we are now. we cannot predict the future - it is filled with infinite possibilities. the best we can do is to live, and love, the moment we're in. Life is like Disneyland - if we are thinking about the next ride and how we're getting there, we can't enjoy the ride we're on right here and now! -Lissa Coffey

Hi and welcome back!

It’s another exercise day today for some of you and I wonder how you are feeling about it? Are you doing it because you have to or 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 and you will be living and loving the moment you are in!!

Looking forward to seeing you become a little bit stronger and a little bit fitter today!

Sue x

FAT-SCRAP MAY 2010 DAY TEN

FAT-SCRAP MAY 2010 DAY TWELVE