Hi and welcome back!
So, it's been a few months since we had any activity here but I'm pleased to welcome you back to share your questions, experiences and support.
I'd like to also welcome, Claire, Sarah and Clare to this Chat Room and hope you find this tool useful in helping you to achieve your health and fitness goals.
As it is the New Year and the talk of New Years Resolutions is in the air, this is a good time to review your goals. Create goals that are exciting and inspiring and will create the life you dream of. When you have a goal that you really want, you will go out of your way to get it!! Make sure you have a clear vision of your goal; see yourself being the healthier and fitter person you want to be, doing the things you want to do and feeling all those positive feelings that come with a healthier and fitter lifestyle.
Now, if you have that vision, can you commit to it? Can you make a promise yourself that you intend to achieve it? Can you go a step further and write down your promise? Even a step further and share it with us here?!!!
All the goal achievers in the world recommend that once you have your vision, writing your goal is the next step to achieving it. Other steps are, keeping your written goal with you at all times, having your goal somewhere where you can see it each day, listing as many reasons why you want to achieve your goal, working out the steps you will need to take to reach it, and planning for any hurdles or obstacles that might come along.
I have a vision that next January I will be taking you to Centre Parcs because you will have achieved your goal! I am already seeing us exercising, swimming, relaxing, cooking etc there, hearing the laughter and fun we are going to have, feeling happy and excited that we are doing all these things and pleased to be sharing and celebrating your success! I am even now imaging having to book two chalets as so many of you have achieved your goals.....WOW!! What a vision!!!
Next year I will be writing this January Chat Room in Centre Parcs and will be including a picture of us all there!!! Including YOU!!!
Sue x
So, it's been a few months since we had any activity here but I'm pleased to welcome you back to share your questions, experiences and support.
I'd like to also welcome, Claire, Sarah and Clare to this Chat Room and hope you find this tool useful in helping you to achieve your health and fitness goals.
As it is the New Year and the talk of New Years Resolutions is in the air, this is a good time to review your goals. Create goals that are exciting and inspiring and will create the life you dream of. When you have a goal that you really want, you will go out of your way to get it!! Make sure you have a clear vision of your goal; see yourself being the healthier and fitter person you want to be, doing the things you want to do and feeling all those positive feelings that come with a healthier and fitter lifestyle.
Now, if you have that vision, can you commit to it? Can you make a promise yourself that you intend to achieve it? Can you go a step further and write down your promise? Even a step further and share it with us here?!!!
All the goal achievers in the world recommend that once you have your vision, writing your goal is the next step to achieving it. Other steps are, keeping your written goal with you at all times, having your goal somewhere where you can see it each day, listing as many reasons why you want to achieve your goal, working out the steps you will need to take to reach it, and planning for any hurdles or obstacles that might come along.
I have a vision that next January I will be taking you to Centre Parcs because you will have achieved your goal! I am already seeing us exercising, swimming, relaxing, cooking etc there, hearing the laughter and fun we are going to have, feeling happy and excited that we are doing all these things and pleased to be sharing and celebrating your success! I am even now imaging having to book two chalets as so many of you have achieved your goals.....WOW!! What a vision!!!
Next year I will be writing this January Chat Room in Centre Parcs and will be including a picture of us all there!!! Including YOU!!!
Sue x
23 comments:
Look forward to hearing from you!!
x x
Have been back training regularly for a couple of weeks and am loving it despite being a tad sore!
Have decided to keep a food diary again as I find that helps - if I don't want to write it down I shouldn't be eating it - and I'm going to submit it to Sue weekly. I'm happy to share this just need to work out how to attach an excel spreadsheet!
The targets that Sue and I have agreed are SMART and ultimately I need to own these and deliver on them. Feels like a daunting task, but with motivation, the right tools and positive thoughts of how I will feel when I get there, I WILL get there :-)
V x
Food diaries here I come!!!
as Sue and I discovered last year, I need a process or procedure to follow, so the blogspot is a great tool for me.
Plus if Im not on here then Sue knows I have lost my way.!!!
Monday
B-FF nat yogurt with Oatbran
S-sugar free jully
L-chicken breast served on a bed of spinach!!
S-ham omlette with water cress.
D- half a turkey egg flan(home made), served on a bed of curly lettuce(can't remember that name) with home made curry sauce made with creme fraiche and curry powder.
Tuesday
B- half a pot of FF nat yog with a spoonful of Oatbran
S- sugar free jelly
L- half a tin of Tuna, served on a bed of spinach/watercress with red onion
S-ham omlette
D- yet to be decided!!
Its 14.07 so will update my dinner later.
I have had a week of protein, and it has given my body a real kick. I went to the gym, I think it was 5 days last week, but it may be 6.
I am following the protein routine this week, with green leafy veg, no carbs.
I have suffered no bloating, energy levels are up, even though I am getting to the gym 3 mornings at 5.45am!!
AND,loving Super 8...
See you all soon
Hxx
Wednesday 11.01.12
Dinner yesterday was griddled turkey steak with prawns.
B-Nat FF yog with oat bran
S-jelly
L-half a egg flan,cooked with turkey and prawn served on a bed of spinach
S-small omlette
D- quarter of flan with water cress
Today is my 16 hour day, so looks like I am eating a lot, but my omlette will be small. Posting all this now as I have all my food ready, and I don't have time between jobs/kids etc.
Great to see you back in the chat room Fat~scrapper's
Thanks for your food diaries, Vicky (emailed). We have discussed them already and you know you are much more on track now.
Leo, thank you for talking to me first about trying a high protein diet. I know it is so tempting to try out some of these extreme diets to get extreme results and yes, it is good to give your body a bit of a shock, but we don't want to put it under any stress! Hopefully you found a good balance last week that gave you a kick start to reducing those extra Christmas pounds but at the same time, you fuelled your body adequately.
Just a note on your food choices this week from your diaries....sugar free jelly??? Not what I would recommend as it is full of artifial sweetners so not a real food in any way! Much better to eat some fruit if you feel the need for something sweet and to combine it with some protein. And if you don't want the calories (because you are not really hungry)...don't eat!!!
Have a great day and see you tomorrow for another great Super 8 workout!!
Sue x
And thank you Mandy for your food diaries that you have given to me. My comments to Mandy are, reduce calories by not having snacks if you are not hungry. Replace regular, high sugar fruits (banana's, dates)with lower sugar fruits like berries and keep the higher sugar fruits for occasional treats.Have protein laden snacks if you are hungry - meat, fish, eggs, nuts, yoghurt, humous.Eat more oily fish, more green vegetables, less root vegetables.
Leo, are you eating enough oily fish?
Right, now must go...NLP training again today and we are working on our identity and personality types...and as someone who sees themsleves as always late......!!!!
Oh dear, no posts from Leo!! Have you lost your way? Can I help?
Sue x
Two weeks in and no change to weight, but feeling less bloated and enjoying training.
Food diary working well, we have agreed portion control of complex carbs is something I need to look at so that is my focus this week.
Loving the super 8's like Leo and definitely feeling the burn!!
Sorry, got side tracked with stuff!!!
I am learning that I actually need to stop and think before I react to situations and I am doing this so much better than a year ago, but not good enough!!!
Oily fish, yes having tuna in Olive oil now infact have had that today for lunch with some green leafy things(will have to see what packet says when i get home as I can't think what it is)
Sue, I know you don't like the jelly thing, so will rethink. Perhaps a few nuts, but will this be ok every day?
Yesterday was a write off, chocolate was consumed, but no wine, so pleased with that!
Today, woke up with that negative feeling, which I hate.
So far, so good today. :)
Leo - when you have mastered the art of 'think first speak second' perhaps you could share............!!
V x
Thursday
B-fat free yog with oatbran
L-ham omlette
D-turkey breast with spinach, 6 monkey nuts
Went to a funeral today, so ate late, but wanted to avoid the food at the wake and alcohol, so really pleased I had a cup of tea and that was all.
Friday Early training session
B-ff nat yog with oat bran
S-5 monkey nuts
L-chicken and lettuce sandwich on brown bread(baby shower at lunchtime, so tried to choose the healthiest sandwich)
D-chicken slices with rocket lettuce
S-ham omlette and small bowl of yog
Weight is coming off!!, main changes are NO alcohol, lots of protein, and green leafy veg with lunch and dinner.
Snacks, monkey nuts, small omlette or small bowl of nat yog.
Exercise at least 4 days a week.
Sparkling water.
Looking forward to a day of rest tomorrow!!
SAturday
Pre training 5 monkey nuts
Training
B-nat yog oat bran
L-Turkey breast green leafy lettuce
20 brisk walk to work
Banana
D-turkey breast with spinach
Small bowl of nat yog
Feeling the pain this morning across my back and shoulders.
Looking forward to a day of rest (ironing/shopping!!!)
Today is a challenge in itself, as its a day at home and the kids are in that testing mood.
But I am not going to let myself down by going off track.
Thanks for your food diaries Leo. Great choices and so pleased you are getting results. I am concerned that you may not be eating enough fibre, particularly soulubke fibre and so I would suggest you still include more veg in your choices. If you look at your check list you will see that there is another column with a recommendation to eat at least two other portions of veg along eith the one portion of leafy veg. It is important that yo9u consume as many different colurs of fruit and vegetables to be able to benefit from all the wonderful different antioxidents, vitamins and minerals they contain and they are all very low calorie so they will fill you up without adding lots of extra unwanted calories.
To all of you, keep positive by thinking about what you do need to eat, not what you are not going to eat! Using the healthy eating check list will help you to do this and will give you plenty of the right nutrition for you to perform weel at your workouts and for your body to recover well. You are all working really hard so yiu have to put back the fuel that you have used after your workouts in order for your body to get stronger and stay healthy. If you try to work on empty there will not be enough in the tank and you will be more likely to store fat!
I have just seen some of The Biggest Loser and this week a lot of them only lost 2lb in weight, even though they worked out really hard and are eating healthly..what do you think about that?
Sue x
Sunday
B-nat yog with oatbran
L-chicken with spinach
D-tuna in olive oil with spinach, broccoli, cauliflower
S-nat yog, with monkey nuts
Biggest Loser results for last week, my comments are that they are all stressed, working out far too much,not having any recovery time. Food wise, they don't seem to say what they ARE eating, unless it is a challenge and then they are all offered all the food they should be avoiding.
Looking forward to the morning!!! See you then. Hxx
Great to see the extra veg today Leo. How about adding some berries to your yoghurt in the mornings? They are very low in calories and sugar and provide fantastic nutrition, help prevent disease as well as tasting delicious!
I agree with you re The Biggest Loser! x x
Monday
B-nat yog, oat bran
L-chicken, spinach, cauliflower
S-stir fry omlette, asst veg
D-turkey breast with peas, sweetcorn
Tuesday
B-nat yog, with oat bran
L-tuna in olive oil with spinach
D-Brie salad
S-half a pot of nat yog
Hey, lovely choices Leo, well done! x
Wednesday
B-nat yog oat bran
L-chicken, with spinach
Then it all went to pot....not good, chocolate, ready made sandwiches, crisps, all because my plans were changed and I couldn't prepare to take my food to work.
However, I still haven't had any alcohol, so although I was dissapointed, I didn't let myself go the whole way.
Thursday
B-nat yog, oat bran
S-Banana
L-tuna in Olive oil with spinach, mint sauce!!
Thats it so far today, now I am not organised today, and really could do with a sleep before going to work my late shift, but also need to prepare a meal.
Frustrated is probably the word that sums me up at the moment.
So will need to leave work in about 5 minutes, pick Luca up, go to Junior school pick girls up and then I have an hour before I go back out to work.
However I could go into tesco and get some chicken breast already cooked, and a bag of veg. Think thats better than the rubbish I ended up with yesterday.
See you in the morning.xx
Hi Leo,
I am sorry to hear that you have been feeling frustrated, and with your busy schedule I am sure it is quite difficult to keep on top of everything so try to remember to be kind, compassionate and respect yourself..it's not easy being Superwoman!!
As we discussed this morning, it may be that you are not getting enough of the essential nutrients in your diet and that it would be more balanced if you were to bring in the complex carbohydrates again to make sure you are having enough energy to refuel from your workouts and keep up with your busy life. It's worth remembering that if there is not enough energy going in, your body will store fat rather than use it..and that, combined with stressing over what you are eating is a lethal cocktail of fat storing hormones!!!
You have not failed, just leart a few good lessons...well done!!! x x
SUnday
B-3 maryland cookies!!
L- 2 slices Genuis bread, houmous and green's
1% fat yog
D-roast Pork, with carrots and veg
2 glasses of wine
Monday
1 banana before workout
B-nat ff yog, with handful of blueberries, 4 monkey nuts
L- 2 slices genuis bread, with houmous, green salad, pepper and 1% fat yog
Had a bad weekend, and my body craved sugar, so I gave my body sugar.
And it was lovely, now I need to get back to what I know works. No more yo-yo!!
Went shopping yesterday and stocked up on all the things I love and that are good.
Think I may have got the wrong yogurts,but apart from that.
Have my meal planner, in the form of a free sainsburys tool (free because I work there) have gone for wheat free.
Just need to tweek it now and then, but it looks like it may help me plan.
Hx
MONDAY
D-homemade, balti chicken, sainsburys menu, with rice.
S-hot cross bun
TUESDAY
B-nat FF yog, with blueberries and 4 monkey nuts
S-apple
L-2 slices of genius bread, houmous, lettuce. 1% fat yog.
You might like to try Rye bread as it is a great wheat free alternative, contains lots of fibre and fills you up!! x
Well, the dreaded check-in at the end of my first month of concerted effort has happened.
I'd been jumping on the scales all the way along and was getting frustrated at my apparent lack of success.
I'd actually lost 3lb of fat mass, but because I had converted 2lb of that to muscle all I could see on the scales was the 1lb loss..... so there's lesson number 1 sorted!!
My biggest learning of the month was that I finally understood the difference between eating to lose weight and eating to refuel, and why the former is unsustainable.
I've played about with my diet this month and have realised that for me I need a good mix of protein and carbs for breakfast, a protein based lunch and a mix again in the evening. I have felt far more energetic like this - having noticed that starchy carbs at lunchtime made me sluggish.
Having worked this out, I can eat to suit my training time which helps me feel that I'm getting the best out of exercise too.
I have had the odd G&T or pudding, but I have exercised restraint and have really enjoyed what I've had when I've had it - it really does taste better without the guilt :-)
So, still a long way to go to optimal fitness levels for me, but I feel much more confident about getting there :-)
Hope your check-in's give you what you need to keep going too!
V x
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