Hello! How did you all go with your before photos, goal setting, food/drink diary and kitchen makeover? I found the diary a bit confronting, especially my old frenemy booze. I realised that although I eat well, I drink too much and, especially in this 10 week challenge when calories really count, it's time to go....alcohol. What can you see on your diary that needs a bit of attention? Is it between meal snacking, or ordering takeaway after a hard day's work, or having more food than you need when out with friends (it took me a while to realise that calories consumed in the presence of friends still count!)? Find your little devils that are holding you back, and replace them with something healthy! Being Winter, I'm going to replace alcohol with fancy tea!
So, you don't need to keep doing your food diary (unless you want to) but keep that principal of accountability. Eat as if everything you consume has to be written down.
Now, onto your goal. This wonderful, shiny outcome, in all its glory, is going to be your secret weapon. When you're faced with that melting moment, cocktail or whatever your poison might be - bring your goal to mind. Take a moment and think about it. Is the 5 mins of pleasure really worth coming between you and that gorgeous goal of yours?
My goal? Well, I'm currently 71 kgs. I hope to lose 6 kgs down to 65 (I haven't been in the 60s since I was a teenager so this is very exciting) and get really fit. I also want to work on a juicier booty - thanks Mum and Dad for the flat butt gene!!
Ok so - we have:
1. Noticing where you need to make some adjustments
2. Eating/drinking in an aware, mindful and accountable way
3. Remembering your goal in times of weakness
Excellent! Now - a great little practise to get everything moving in the morning. Start each day (at least for the first few weeks) with a cup of hot water with a lemon wedge squeezed in. And - do 100 (or as many as you can) star jumps. By kickstarting the heart and digestive system, we get our body ready for action!
GOOD LUCK! I'll be posting little tips along the way. Feel free to post comments/experiences/recipies! Let's all keep each other motivated. Maybe I'll create a Facebook group or something... hrm....
Sunday, 29 May 2011
Thursday, 26 May 2011
Daily Tip #18 - Kitchen Makeover!
This is for those doing the 10 week challenge, and also anyone who wants to get sexy insides:
Introducing...the great Kitchen Makeover!
First, we'll start with what not to wear. Chuck out that old collection of takeaway menus that's accumulating on the fridge door (they keep falling off anyway). You can always find this stuff on the net.
Next, get rid of all those daggy snacks in the pantry and fridge. You know, those ones that may taste good, but have about a billion joules per bite, and the nutritional value of pile of manure (actually, a pile of manure may well have more nutritional value). And if you feel a pang of sadness whilst throwing these in the bin, don't despair - they will be replaced with fabulous new additions that will really make your insides shine.
And - get rid of the alcohol! A couple of drinks can contain the same calories of an entire meal, so try to keep alcohol to once per week (which may mean removing any alcohol from sight!). I tend to only keep really terrible red goon on top of the fridge as the only available alcohol. Most of the time, half a glass is all I can take.
The reason for this clearing of the clutter is - cravings usually have triggers, and these are often sensory (e.g. visual). Remove the trigger, and voila - fewer cravings!
With any good makeover, it involves a little bit of shopping (good news for the girls!). Look into where a farmers market is near you - we will do the bulk of our shopping here. You can get a huge array of seasonal veges, free-range eggs, meat, bread, fruit and all the hippie stuff like tofu etc, all at a fraction of the price of the supermarket. The only thing we get from the supermarket is pantry staples (e.g. flour, sugar etc) and dairy (yoghurt, butter, milk). If there's not a farmers market near you, there are ones that deliver. Ask our old friend the internet.
Farmers markets are usually on the weekend, and you don't have to go super early. It's nice to go with a few friends, meet for coffee, do your shop and then go home and make a nice healthy cooked breakfast (like poached eggs with roast tomato, avocado and spinach on toasted sourdough).
Always having a fridge and pantry full of delicious healthy food will make it far less desirable to fork out for an oily takeaway. The final touches of the makeover will involve baking something healthy and yummy, portioning it out into tasty little morsels and freezing. Start having a look online for recipes, using 'healthy' in the title, and use raw ingredients (like wholemeal flour and raw sugar or honey as the sweetener). This means you've got something healthy to fulfil those snacky desires at hand without having endless nibbles on that sneaky block of Old Gold hidden at the back of the pantry.
Not that I have ever done that. No siree.
Happy makeover, everyone! Here's to a bitchin' kitchen. x
Introducing...the great Kitchen Makeover!
First, we'll start with what not to wear. Chuck out that old collection of takeaway menus that's accumulating on the fridge door (they keep falling off anyway). You can always find this stuff on the net.
Next, get rid of all those daggy snacks in the pantry and fridge. You know, those ones that may taste good, but have about a billion joules per bite, and the nutritional value of pile of manure (actually, a pile of manure may well have more nutritional value). And if you feel a pang of sadness whilst throwing these in the bin, don't despair - they will be replaced with fabulous new additions that will really make your insides shine.
And - get rid of the alcohol! A couple of drinks can contain the same calories of an entire meal, so try to keep alcohol to once per week (which may mean removing any alcohol from sight!). I tend to only keep really terrible red goon on top of the fridge as the only available alcohol. Most of the time, half a glass is all I can take.
The reason for this clearing of the clutter is - cravings usually have triggers, and these are often sensory (e.g. visual). Remove the trigger, and voila - fewer cravings!
With any good makeover, it involves a little bit of shopping (good news for the girls!). Look into where a farmers market is near you - we will do the bulk of our shopping here. You can get a huge array of seasonal veges, free-range eggs, meat, bread, fruit and all the hippie stuff like tofu etc, all at a fraction of the price of the supermarket. The only thing we get from the supermarket is pantry staples (e.g. flour, sugar etc) and dairy (yoghurt, butter, milk). If there's not a farmers market near you, there are ones that deliver. Ask our old friend the internet.
Farmers markets are usually on the weekend, and you don't have to go super early. It's nice to go with a few friends, meet for coffee, do your shop and then go home and make a nice healthy cooked breakfast (like poached eggs with roast tomato, avocado and spinach on toasted sourdough).
Always having a fridge and pantry full of delicious healthy food will make it far less desirable to fork out for an oily takeaway. The final touches of the makeover will involve baking something healthy and yummy, portioning it out into tasty little morsels and freezing. Start having a look online for recipes, using 'healthy' in the title, and use raw ingredients (like wholemeal flour and raw sugar or honey as the sweetener). This means you've got something healthy to fulfil those snacky desires at hand without having endless nibbles on that sneaky block of Old Gold hidden at the back of the pantry.
Not that I have ever done that. No siree.
Happy makeover, everyone! Here's to a bitchin' kitchen. x
Tuesday, 24 May 2011
Daily Tip #17 - Challenger - ready?
Firstly, I've been so impressed at the number of people ready to take up this challenge. Congratulations to you.
As you know, the process begins with starting a food diary (I found a template for one online and I've noticed I've eaten better and less even just by having to write everything down) and coming up with what you want to achieve in the 10 weeks. Let me elaborate on this.
Once you've chosen your goal, take some time to think about what life would look life if this goal happened. What would be different? Try to think of practical things (e.g. I would wear a bikini next Summer, or I would be able to do X Fun Run) as well as feeling things (e.g. I'd feel proud of myself, or I'd feel more fit). Also think of how other people would notice (e.g. I'd be able to take my kid/nephew/cousin to the park and run around for longer, or my partner would notice that I was feeling more confident because I would be wearing that dress again). Let your brain wander into the land where this has already happened.
Also, try to identify any practical barriers that are stopping you from achieving this (and now is the time to be really honest with yourself). When I started doing this, I realised that I rewarded myself with food, and I was a big excuse-maker. Then, I knew what I had to target. I started rewarding myself with pampering (e.g. massage). I also made sure that any time I was going to make an excuse to not exercise, I had to at least get into my exercise clothes. Every single time I thought "well, I'm dressed now, I may as well go for a run...". I was embarassed at how easy it was to trick myself repeatedly like this...!
Get to know your goal, and what has stopped you from getting there in the past.
Write your goal in big letters on a piece of paper and put it up on your wall, along with the date to achieve it by (which is the 8th August!). Don't forget to keep your food/drink diaries, take some before photos, and we begin on MONDAY 30th MAY! So excited..
As you know, the process begins with starting a food diary (I found a template for one online and I've noticed I've eaten better and less even just by having to write everything down) and coming up with what you want to achieve in the 10 weeks. Let me elaborate on this.
Once you've chosen your goal, take some time to think about what life would look life if this goal happened. What would be different? Try to think of practical things (e.g. I would wear a bikini next Summer, or I would be able to do X Fun Run) as well as feeling things (e.g. I'd feel proud of myself, or I'd feel more fit). Also think of how other people would notice (e.g. I'd be able to take my kid/nephew/cousin to the park and run around for longer, or my partner would notice that I was feeling more confident because I would be wearing that dress again). Let your brain wander into the land where this has already happened.
Also, try to identify any practical barriers that are stopping you from achieving this (and now is the time to be really honest with yourself). When I started doing this, I realised that I rewarded myself with food, and I was a big excuse-maker. Then, I knew what I had to target. I started rewarding myself with pampering (e.g. massage). I also made sure that any time I was going to make an excuse to not exercise, I had to at least get into my exercise clothes. Every single time I thought "well, I'm dressed now, I may as well go for a run...". I was embarassed at how easy it was to trick myself repeatedly like this...!
Get to know your goal, and what has stopped you from getting there in the past.
Write your goal in big letters on a piece of paper and put it up on your wall, along with the date to achieve it by (which is the 8th August!). Don't forget to keep your food/drink diaries, take some before photos, and we begin on MONDAY 30th MAY! So excited..
Monday, 23 May 2011
10 WEEK CHALLENGE!
A friend of mine came to me and asked if I can help him lose 8 kilos in 10 weeks. I sure can! I'm taking this opportunity to do a 10 week challenge myself, to shift that stubborn last bit of extra weight.
It will start next week, but until then we will both keep a food (and drink) diary. It's really important to get baseline stats to know what needs tweaking in order to get fabulous! Also, jot down what exercise you do to. I did a psych paper last year on keeping a diary and the good news for you is that even simply monitoring your behaviour improves it, so you've started before you've even done anything! It helps you to become mindful of everything you put into your body, which is so important.
So, who's with me?! Use this lead-up week to start thinking about some goals you want to achieve in 10 weeks (remembering to keep your goals achievable - I wouldn't aim to lose any more than 10kg in this time), keep a food/drink diary and we'll all start next week. I'll be posting regular breakfast, lunch and dinner options, some workout routines and a few extras to do with shopping, going out and other lifestyle stuff.
Also - take your 'before' photos! I'll post them alongside your spectacular 'after's (without your head if you'd prefer) on the site! Oooh I'm so excited!!!
It will start next week, but until then we will both keep a food (and drink) diary. It's really important to get baseline stats to know what needs tweaking in order to get fabulous! Also, jot down what exercise you do to. I did a psych paper last year on keeping a diary and the good news for you is that even simply monitoring your behaviour improves it, so you've started before you've even done anything! It helps you to become mindful of everything you put into your body, which is so important.
So, who's with me?! Use this lead-up week to start thinking about some goals you want to achieve in 10 weeks (remembering to keep your goals achievable - I wouldn't aim to lose any more than 10kg in this time), keep a food/drink diary and we'll all start next week. I'll be posting regular breakfast, lunch and dinner options, some workout routines and a few extras to do with shopping, going out and other lifestyle stuff.
Also - take your 'before' photos! I'll post them alongside your spectacular 'after's (without your head if you'd prefer) on the site! Oooh I'm so excited!!!
Thursday, 19 May 2011
Daily Tip #16 - You'll go a long way, baby..
If you're just embarking on this whole healthy lifestyle journey, take a 'before' picture. Keep taking pictures of yourself every few weeks. You'll be amazed at the transformation. Although the greatest reward of all of this is how you FEEL, it is also pretty amazing to watch the physical changes. And, if you're overweight, this is a special something for you:
I thought that I would always be fat.
IT DOESN'T HAVE TO BE THIS WAY.
Before (December 2009)
After (May 2011)
It's just a simple matter of science. Make sure energy in < energy out. Persevere, be good to yourself, and it will happen.
xx
I thought that I would always be fat.
IT DOESN'T HAVE TO BE THIS WAY.
Before (December 2009)
After (May 2011)
It's just a simple matter of science. Make sure energy in < energy out. Persevere, be good to yourself, and it will happen.
xx
Daily Tip #15 - Two Mits On The Choc
Chocolate is amazing and anybody who disagrees is crazy. Today, my boss gave me a giant Freddo. They're not really giant, only in comparison to regular little Freddos. It was in the afternoon, and I was feeling pretty flat and in need of a sugar hit. I could feel temptation slinking up behind me. But, luckily, I took the time to check out the dietary facts panel. To my shock and surprise, this cute, innocent little froggy packed a serious punch! 25% of recommended daily intake (RDI) of saturated fat?! 40% RDI of sugar?! If I was to have all of him, I would've had to eat celery and dust for dinner. Not being one who likes to deny herself, I made a cup of tea (no sugar), grabbed a handful of raw almonds, and only ate Freddo's head. It's not perfect, but it's greatly minimising the damage in those weaker moments.
And, on those days, you must exercise. Remember - energy in = energy out, and that's just to maintain weight. If you're trying to lose weight, step awaaaaay from the chocolate, have the nuts and tea, or some yoghurt, and 10 mins later you'll be like "Freddo WHO?"
PS I also learnt today that New Kids On The Block have started a super-boyband with Backstreet Boys (and by super I mean big, not good). They're called....wait for it....NKOTBSB. Ridiculous.
And, on those days, you must exercise. Remember - energy in = energy out, and that's just to maintain weight. If you're trying to lose weight, step awaaaaay from the chocolate, have the nuts and tea, or some yoghurt, and 10 mins later you'll be like "Freddo WHO?"
PS I also learnt today that New Kids On The Block have started a super-boyband with Backstreet Boys (and by super I mean big, not good). They're called....wait for it....NKOTBSB. Ridiculous.
Monday, 16 May 2011
Daily Tip #14 - Recognise The Highs!
We're all experts at feeling guilty if we've had that extra piece of pizza, condemning ourselves for that missed gym class, shaming and blaming for *insert unhealthy behaviour here*. BUT - what about the congratulations when we do the right thing?! When you go for a run, choose the banana over the cupcake, walk to work, order the side salad instead of the chips, feel those pants getting a little looser, get less puffed walking up that hill, feel more alert when that morning alarm goes off, share your dessert, or have a lime and soda without the vodka - take a moment, close your eyes, and congratulate yourself.
WELL DONE!
Say some kind words to yourself, and mean it. You deserve it.
Not only is this a pleasant activity, it's also a positive reinforcer for that behaviour - it'll strengthen the desire to do good deeds to yourself if there's a nice moment afterwards.
WELL DONE!
Say some kind words to yourself, and mean it. You deserve it.
Not only is this a pleasant activity, it's also a positive reinforcer for that behaviour - it'll strengthen the desire to do good deeds to yourself if there's a nice moment afterwards.
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