January – Day 25/31

Go easy on yourself.

On your journey to be a fitter and healthier you focus on just that – YOU. Please don’t compare yourself to others and especially not to images you see on social media. It isn’t reality.

Thankfully even some of the instagram stars are now showing their instagram posts vs. the reality of the images they are in – posed to perfection vs. their true appearance.

Rianne Meijer is an internet Vlogger, she shares a series of side-by-side shots that reveal the truth behind those “perfect” Instagram photos.

We are also starting to see a more diverse range of bodies in fashion advertising with varying sizes used on websites and no airbrushing out of stretchmarks or imperfections.

Truth is, if we were all these airbrushed “perfect” images, we wouldn’t be us. We wouldn’t be who we have grown to be, we wouldn’t be unique or truly beautiful. For it is our so called flaws that make us who we are and the journey that we have travelled that has made us.

In whatever challenge you have given yourself you should only strive for one thing, to be better than you were yesterday.

January – Day 24/31

YOU ARE MORE THAN JUST A NUMBER ON THE SCALES!

When weight loss days get you down remember this – you are more than the number on the scales.

You are stronger, braver and more resilient than you even realise. You are a worker, a trier, a dedicated dream chaser. You are every thing to someone; you are their sun and moon, you are their rock and safe place. You are a body of emotions, feelings and passions. You are smart, funny and educated. You are kind, loving and giving. You are helpful. You are love.

A number doesn’t make you who you are – You set the rules of who you are and YOU are GREAT!

***Side note – hopefully by taking part in the January challenge you are finding that you aren’t really having down days regarding your diet or weight loss as the plan is designed to work around YOU, YOUR likes, YOUR lifestyle, YOUR way.***

January – Day 20/31

After our reality check a few days ago, how is everyone doing? Are you feeling better? Feeling more energetic? Lost a few pounds?

If not, what are you doing about it?

If you are struggling and you need help to see where it’s not quite going right, drop me a message and I will do my best to help you out. It’s only by ASKING that we can get the answers that we need, and it’s often only by ASKING that we are able to make the changes we need for the results we want.

Don’t be shy. Just ask.

WE SHOULD NEVER STOP LEARNING – IF YOU THINK YOU KNOW IT ALL THEN YOU NEVER WILL.

January – Day 16/31

Time for a reality check!

How are you doing with the plan? Are you seeing changes? Are you making changes? Well, if you’re doing it properly, you should be and here’s the hardest fact – if you’re not then you have no one to blame but yourself.

Brutal? Maybe.

Necessary? Absolutely!

The thing is, when it comes to weight loss, I am giving you ALL of the tools here. I have given you the baby steps to put together to create your ideal lifestyle so that you can easily lose weight at the same time as living. If you are not prepared to use these tools properly then you’re not fooling anyone but yourself.

Lets recap the things that you should be doing:

  1. Are you drinking enough water?
  2. Have you worked out your daily calorie allowance?
  3. Are you tracking your daily calorie intake via My Fitness Pal?
  4. Are you tracking your daily calorie intake accurately by measuring all of your food?
  5. Are you hitting your daily step goal?
  6. Are you using the 80:20 rule to avoid binge behaviour?
  7. Are you hitting your daily protein goal?
  8. Are you hitting your daily fibre goal?
  9. Are you planning out your meals in advance?
  10. Are you planning out your exercise sessions in advance?
  11. Are you achieving 5 x 30 minute exercise sessions a week?
  12. Are you doing activities which help you relax?
  13. Are you working on your sleep habits?
  14. Are you being honest with yourself?

If you want to see a difference, like really, truly, honestly want to see a change in yourself the you will already be doing all of the above and have taken responsibility for your actions. If you haven’t made the changes then you need to either accept that you want to be unfit, unhealthy and unhappy OR decide that enough is enough and now is time to put the effort in.

No one can do this for you.

No one will do it for you.

People will question what you are doing.

But once you hit your goal – PEOPLE WILL WANT TO KNOW HOW YOU DID IT!

January – Day 15/31

Good morning, how are we all doing with the plan? If you’re following the rules that you should be starting to notice a difference!

Today I want to touch on eating out. I know, I know, it’s the middle of the longest pay month of the year and it’s not really something you’re thinking about but chances are you’ll be out for a meal somewhere in the not too distant future. Here’s a few hints and tips to see you through these occasions without ransacking all of your efforts towards eating better and losing weight:

  1. Plan Ahead – Know where you’re going? Check out their menu ahead of time and choose what you are going to order. This can help in one of two ways – first off, you can then plan the rest of that day’s meals and activities around what you have chosen for your meal out making sure that you hit your calorie and protein goals for the day. Other than this great planning technique it can also help you make a better food choice to look at the menu prior to going out for the meal and selecting what you’re going to have based on WHAT YOU HAVE LEARNED FROM THIS PROGRAM SO FAR:
  2. Choose the higher protein content meals and have them with salad or vegetables instead of chips. This is a great example of how to make the most of eating out AND eating well. It also means a sneaky starter or dessert could be included in there to work with that 80:20 rule!
  3. Be aware of what you are drinking. Choose diet soft drinks or water if you can. Going for alcohol? Check the calorie content out and make sensible choices, again go for a diet mixer for your spirits. Limit the amount of alcohol you consume.
  4. Bypass the bread basket. It’s not necessary, it’s just [white] bread.
  5. Don’t over eat just because you are eating out. Feeling satisfied? Stop eating. It takes your brain a good 15 minutes to establish that the stomach is full. Eat slowly and mindfully and stop before you feel uncomfortable.
  6. Be prepared to see a little increase on the scales the following day. You know you’ve eaten more carbs, more processed items or more sodium (salt) than you’re used to so you should also know that your body will be clinging on to more water; the scales may well show this.
  7. Prepare for your meal out (and follow up). Make sure to drink additional water through the day before you go to eat out and when you get home afterwards. More hydration means less retention. Make sure you’ve done your steps and a 30 minute exercise session.
  8. Enjoy eating out. most importantly, enjoy your meal, enjoy that someone else is cooking for you and doing the dishes. Savour your choices and DO NOT FEEL GUILTY for anything that you have. Just make sure you’re accountable.

The 80:20 rule can be your best friend in an eating out situation and, as much as I don’t really condone it, if you are looking at a big evening out (meal and drinks for example) that’s going to cost you a lot in calories, make sure to have some damage limitation – save some calories from the days running up to your night out. Say you’re on 1700 calories a day, drop it to 1500 calories a day for the 3 days prior to going out (saving 600 calories which you can then use) and then use minimal calories through the day before you go out.

There we go, a quick set of tips for eating out without ruining all your hard work!

January – Day 14/31

The difference between nutrient dense and nutrient “empty” foods.

I’m pretty sure you will have heard somewhere down the line someone say something along the lines of “You’re just eating empty calories” but do you know what they actually meant by it? Did they know what they meant?

All foods contain marco-nutrients which we spoke about in Day 6 – proteins, carbohydrates, and fats, in varying proportions. Not all foods contain micro-nutrients.

A micro-nutrient is a chemical element or substance required in trace amounts for the normal growth and development of living organisms. Think vitamins and minerals.

Generally speaking we, as humans, cannot produce vitamins and minerals and so we must obtain them from plant and animal sources. When you eat you consume the vitamins that plants and animals have created and minerals they have absorbed. The micro-nutrient content of each food is different. By eating a variety of foods you are increasing the number of different micro-nutrients available to your body.

So, this should give you a good idea of where we are going with what is considered nutrient dense and what is not….

Let’s start with nutrient dense foods – non-processed plant and animal products/food stuffs in their more natural state. Think organic fruit and veg, fresh butchered meats, fresh fish, whole grains, pulses and legumes and so on.

The “empty” calorie, low nutrient density foods are things that are highly processed and very refined. Think white sugar and bread, highly processed foods, long-life foods etc. Fast food, junk food and so on. They are generally high calorie foods.

Why is this important?

Your body needs a wide variety of vitamins and minerals in order to function properly, here’s a list of just some of them and what they do:

By eating a wide variety of nutrient dense foods (like the ones listed above) you create satiety – feeling well fed, not lacking in anything. IF you are eating a whole load of empty food you are taking in all the calories without giving the body what it actually needs, you get hungry again because the body is trying to get what it needs and then you are over-eating and putting on weight, not to mention the risks of feeling wick because your body hasn’t got the fuel it needs to function correctly.

This is why we have the 80:20 rule. By eating well 80% of the time you will more than likely be hitting all of the macro and micro-nutrient needs of your body. Giving you 20% of you calories to the stuff you like; the “empty” calories, or the shit that we all enjoy basically.

January – Day 13/31

Just a quick one today – Monitoring weight loss.

If you can, try to weigh yourself every day, at the same time, in the buff, before you have eaten or drank anything and after your morning wee. Log your weight each day. IT WILL GO UP AND DOWN! At the end of the week add all your weigh ins from the week together and divide by 7 – this will give you your average weight loss for the week.

There are so many factors that can influence how much you weigh each day that you need to understand weight loss is not a straight forward linear process. You will see an overall downward trend over time but it will have little fluctuations here and there which is TOTALLY NORMAL.

Things like how many carbs you have eaten, the type of carbs you have eaten, the workouts you have done, how hydrated you are, time of the month (ladies), are just a few of the things that can make your weight loss appear slightly distorted.

If you were to look at weight loss in graph form, it should look like the following:

If you’re being consistent with your calorie, protein and step goals you will see the scales go down. If you’re not then you’re doing something wrong. You have to accept and own this fact – calorie deficit is law.