Merry Christmas!!
It's that time of year that everyone eats too much, drinks too much, parties too much, and complains too much about how much they ate and what they should do about it. They continue to follow the same pattern as it is the holidays and say that *tomorrow* they'll cut back or January 1st they will start their new fitness regime or diet. Why wait? Start now!!
Christmas was spent with my family and friends and was a blast as it is every year - as long as I have these important people around me at Christmas I am happy. Of course this also includes much food, tempting treats, and spirits flowing; I've either made or served most of them. The dishes and treats that I served I did try to be conscious of the ingredients and tried to make them as healthy as possible.
This Christmas was no different, with exception I had to heed too temptation. Shortbread cookies are the vice that seems to try to break my will. But I am happy to say that I refrained from them....with exception of sneaking one little taste tester. I tried and did send home much of the homemade baking and leftovers with guests to *get it out of the house*. My treats which were one my diet sheet were a piece of dark chocolate - but again within limits.
My training came to a grinding halt on the 23 of December with strict instructions from my trainer - ABSOLUTELY NO TRAINING until January 1st. You would think this would be a welcome relief as not realizing it, with exception of the weekends, I was training morning and night, twice a day, almost since September. I have been given a mandatory 9 day break. First few days were chaotic because of Christmas and all the festivities but I still seemed to have an anxious feeling about me. The first day I came back to work after Boxing Day shopping was extremely hard. My body seemed to be *looking for something*. It is missing the training.
Today I finally booked my massage for tomorrow ~ which will hopefully help with this anxiousness. I have been told the measurements, weight and photos will be done before training on Wednesday January 2nd. I have also signed up for the 120 day challenge which should take me close the May show. This is a challenge to lose the most body fat between everyone who has signed up. It will keep me on a strict regime as I am now, but there is a huge reward at the end. Regardless of the outcome, I know that I will be in shape, healthy and at the end I expect to look and feel my best. In the end, its the goal and challenge of it all.
I did have the odd comments over Christmas from customers and family that had not seen me in a while - that I was too skinny. Really? Was I that FAT before?? But - at this time I take it as a compliment, as change scares people. I am the same person, just at least 27 pounds lighter at the moment. Boxing Day I was able to shop for a few clothes, but unfortunately no pants. I am also trying to refrain from buying too many new things as I don't know where my size will finish at. The new underwear was most exciting tho. :)
The New Year always brings fresh and new, new challenges, new beginnings....here's to 2013....CHEERS!
Saturday, 29 December 2012
Monday, 17 December 2012
The Season is definitely upon us...a little bit of snow, cooler temperatures and everyone running around to find that last minute, *Something special* item.
I am the list maker, yet I found myself this year, shopping via *on-line* - less crowds, and because I had *less time*, it made for *less stress*. Other than the last few minute stocking stuffers, I think I can declare that I am finished my shopping. Now to get my turkey!!
I did however find that this past week was a little stressful in other ways. I am not someone that likes their routine compromised or switched up without warning. My partner in crime, whom we are *dieting* and *work* together, left for Brasil on Wednesday.. This I knew she was doing, months ago - I was alright with this. My husband so graciously said that he would cover her shifts, but would NOT be able to cover me when I need to go do my cardio. He doesn't feel comfortable being left in the store by himself in case it gets super busy. For the record - as the economy unfortunately has brought sales and business down to a slower level it has not been busy enough not to be manageable by one person.
Because of my husbands criteria, I found myself having to get up at 4:45am to go and do my cardio in a cold garage. For some reason having this ruin the pattern of my routine - has thrown me off. My body is used to running at a certain time - funny how that is. I don't know if it is just because I have it planned how *I* like to do things, or it is my husband *telling* me what I can do to accommodate him. I am usually a person that has the ability to see both sides, but for some reason - I am only seeing *my side* with this predicament and I am not enjoying it!
My trainer was kind enough to lend me his stairmaster; which again was going to have to go in the *mancave - garage*, until Ron figured he could take it apart and get it downstairs. I think Ron's idea behind this is that I wouldn't have to go to my friends and use her treadmill.....I will still need to do that too.
I have to make a point, it was nice on Sunday morning to get up and go downstairs and do my hour of cardio - in a fairly warm basement. Now the challenge will be - to be disciplined enough to go and do the cardio when needed and not get distracted by housework, or other chores that need to be done or if I have to get up early - actually get out of bed at that God forsaken hour.
I had a *small* challenge over this weekend - it is the holiday time where everyone is having drinks, eating goodies they don't normally eat. We were out for dinner with friends on Friday - well everyone had sauces or items that just were not applicable to me - I found it easy to order and be satisfied with my eating criteria however. One small exception, I did have a glass of wine. I figured I could enjoy it this evening as I have had no alcohol since September. This weekend I also hosted our staff party at our house. With exception of eating two fattening chicken wings (protein) I had made a point of eating before everyone started arriving - I was able to refrain from any goodies that may not have been good for me. I will point out the veggies and hummus were satisfying for me. I did look forward to my yogurt and berries when everyone left. :)
This next week will be the last of my training until my forced 9 day break....since September. I will be counting down the days until I am able to train the beginning of January. I am sure that I will have lots to write about in between....
I am the list maker, yet I found myself this year, shopping via *on-line* - less crowds, and because I had *less time*, it made for *less stress*. Other than the last few minute stocking stuffers, I think I can declare that I am finished my shopping. Now to get my turkey!!
I did however find that this past week was a little stressful in other ways. I am not someone that likes their routine compromised or switched up without warning. My partner in crime, whom we are *dieting* and *work* together, left for Brasil on Wednesday.. This I knew she was doing, months ago - I was alright with this. My husband so graciously said that he would cover her shifts, but would NOT be able to cover me when I need to go do my cardio. He doesn't feel comfortable being left in the store by himself in case it gets super busy. For the record - as the economy unfortunately has brought sales and business down to a slower level it has not been busy enough not to be manageable by one person.
Because of my husbands criteria, I found myself having to get up at 4:45am to go and do my cardio in a cold garage. For some reason having this ruin the pattern of my routine - has thrown me off. My body is used to running at a certain time - funny how that is. I don't know if it is just because I have it planned how *I* like to do things, or it is my husband *telling* me what I can do to accommodate him. I am usually a person that has the ability to see both sides, but for some reason - I am only seeing *my side* with this predicament and I am not enjoying it!
My trainer was kind enough to lend me his stairmaster; which again was going to have to go in the *mancave - garage*, until Ron figured he could take it apart and get it downstairs. I think Ron's idea behind this is that I wouldn't have to go to my friends and use her treadmill.....I will still need to do that too.
I have to make a point, it was nice on Sunday morning to get up and go downstairs and do my hour of cardio - in a fairly warm basement. Now the challenge will be - to be disciplined enough to go and do the cardio when needed and not get distracted by housework, or other chores that need to be done or if I have to get up early - actually get out of bed at that God forsaken hour.
I had a *small* challenge over this weekend - it is the holiday time where everyone is having drinks, eating goodies they don't normally eat. We were out for dinner with friends on Friday - well everyone had sauces or items that just were not applicable to me - I found it easy to order and be satisfied with my eating criteria however. One small exception, I did have a glass of wine. I figured I could enjoy it this evening as I have had no alcohol since September. This weekend I also hosted our staff party at our house. With exception of eating two fattening chicken wings (protein) I had made a point of eating before everyone started arriving - I was able to refrain from any goodies that may not have been good for me. I will point out the veggies and hummus were satisfying for me. I did look forward to my yogurt and berries when everyone left. :)
This next week will be the last of my training until my forced 9 day break....since September. I will be counting down the days until I am able to train the beginning of January. I am sure that I will have lots to write about in between....
Monday, 10 December 2012
Tis the Season
The *Season* has sneaked up on a few people ~ my previous post I *stole* from a friend who had posted eating tips throughout the holidays.
The holidays are meant for getting together with friends and family, reminiscing about the year that has passed and setting goals for the New Year to come. These gatherings always seem to be around food and drink. Being disciplined sometimes just isn't enough, when tempted with such goodies and treats. What about those people for them it does means *life or death* - not just a few extra pounds? The *life or death* I mention is, heart disease, or diabetic, or allergies to certain ingredients that may be hidden (not intentionally) in a recipe. So they HAVE TO be disciplined. For the person who may be training or on a weight loss mission, *just one* treat, may turn into 3 or 4. What do you do if this happens to you?? Completely fall off the wagon, and give up? No way!!! Jump back on that wagon, you just went over a bump that's all. It's over and done with, you can't change it now, but you can change what is up ahead. Which fork in the road do you decide to take from this point forward? It's only up to the individual. Stop beating yourself up and move forward, not to worry tomorrow is another day!
This week for me was my weigh-in complete with measurements, body fat composition and bikini shots. Wow! Not liking the bikini shot so much as of yet. Surprising tho for me was the fact that we have *found* my diet. I didn't know what this meant until it was explained to me. When burning calories, you want your body to take from the fat stores and not the muscle. The calculations of the *numbers* showed that my body fat had gone down but my body mass (muscle) had fluctuated by only 1/2 % which is good. As of last week - I was down many inches over all, plus 26 pounds in total since my first weigh-in. (I lost 5 lbs since last month - I had actually hoped for 10) When I look at the photo shots - all I see is what needs to be done still - I know there is progress, and I know that my arms are more defined (which I like), but it is still hard for me to see what others do. I won't lie it is a compliment when people in class comment on my arms and back, but it still is hard to take the compliment. I want to be gracious, but I am *learning* how to just say *thankyou*.
I did have an *ah ha* moment yesterday. We were having dinner and my sons told me to lift my shirt so they could see my *abs*. This came from earlier in the day when they asked if I HAD abs? The compliment came in the form of an odd remark - *My mum has abs*, my son said to his girlfriend. Then my son told me he thought it was just wrong for his mum to have a stomach like that - that he liked me when I was *chunky*. I didn't know what to say - he thought I was *chunky* before?? This goes back to one of my other posts in how we perceive ourselves to what others perceive us - and how happy we are within ourselves. At the same time they also gave my husband a bad time and asked, *How he felt that his wife had a 6 pack and he didn't*? Funny thing again, I am not seeing the *six-pack* that they mentioned - but I will take the compliment, even tho they used the word, *chunky*!! This will lead into another post in regards to change and how some people don't like change.
As for this month ~ it will be a short month in regards to weigh-in and measurements. January will be the start of more weight training and possibly less cardio for a while - depending how my body reacts over Christmas and how much temptation I can ward off.
September 2012
December 2012
The holidays are meant for getting together with friends and family, reminiscing about the year that has passed and setting goals for the New Year to come. These gatherings always seem to be around food and drink. Being disciplined sometimes just isn't enough, when tempted with such goodies and treats. What about those people for them it does means *life or death* - not just a few extra pounds? The *life or death* I mention is, heart disease, or diabetic, or allergies to certain ingredients that may be hidden (not intentionally) in a recipe. So they HAVE TO be disciplined. For the person who may be training or on a weight loss mission, *just one* treat, may turn into 3 or 4. What do you do if this happens to you?? Completely fall off the wagon, and give up? No way!!! Jump back on that wagon, you just went over a bump that's all. It's over and done with, you can't change it now, but you can change what is up ahead. Which fork in the road do you decide to take from this point forward? It's only up to the individual. Stop beating yourself up and move forward, not to worry tomorrow is another day!
This week for me was my weigh-in complete with measurements, body fat composition and bikini shots. Wow! Not liking the bikini shot so much as of yet. Surprising tho for me was the fact that we have *found* my diet. I didn't know what this meant until it was explained to me. When burning calories, you want your body to take from the fat stores and not the muscle. The calculations of the *numbers* showed that my body fat had gone down but my body mass (muscle) had fluctuated by only 1/2 % which is good. As of last week - I was down many inches over all, plus 26 pounds in total since my first weigh-in. (I lost 5 lbs since last month - I had actually hoped for 10) When I look at the photo shots - all I see is what needs to be done still - I know there is progress, and I know that my arms are more defined (which I like), but it is still hard for me to see what others do. I won't lie it is a compliment when people in class comment on my arms and back, but it still is hard to take the compliment. I want to be gracious, but I am *learning* how to just say *thankyou*.
I did have an *ah ha* moment yesterday. We were having dinner and my sons told me to lift my shirt so they could see my *abs*. This came from earlier in the day when they asked if I HAD abs? The compliment came in the form of an odd remark - *My mum has abs*, my son said to his girlfriend. Then my son told me he thought it was just wrong for his mum to have a stomach like that - that he liked me when I was *chunky*. I didn't know what to say - he thought I was *chunky* before?? This goes back to one of my other posts in how we perceive ourselves to what others perceive us - and how happy we are within ourselves. At the same time they also gave my husband a bad time and asked, *How he felt that his wife had a 6 pack and he didn't*? Funny thing again, I am not seeing the *six-pack* that they mentioned - but I will take the compliment, even tho they used the word, *chunky*!! This will lead into another post in regards to change and how some people don't like change.
As for this month ~ it will be a short month in regards to weigh-in and measurements. January will be the start of more weight training and possibly less cardio for a while - depending how my body reacts over Christmas and how much temptation I can ward off.
Saturday, 8 December 2012
Tips for avoiding Holiday Weight Gain
Tips to help you avoid holiday weight gain:
With the holiday season upon us, many of us find ourselves surrounded by festive food and the subsequent concern of weight gain. Studies have shown that the typical person may gain two to seven pounds over the holiday season! We may also find it harder to maintain our exercise program with all the holiday parties, shopping and travel. In addition, many
With the holiday season upon us, many of us find ourselves surrounded by festive food and the subsequent concern of weight gain. Studies have shown that the typical person may gain two to seven pounds over the holiday season! We may also find it harder to maintain our exercise program with all the holiday parties, shopping and travel. In addition, many
people have much more stress during the holiday period, which can result in overeating as a "feel good" response. The best way to avoid gaining weight over the holidays is to eat in moderation and keep a consistent exercise program. Here are some other tips that may help:
1. Try to stick to a regular routine with sleep and exercise. Many times feeling tired or stressed is mistaken for hunger.
2. Watch your alcohol intake. Alcoholic beverages contain "empty calories," offering little to no nutritional value and contributing to excess weight gain. Try having a glass of water between alcoholic drinks to help cut calories and remain well hydrated.
3. Eat a small, healthy meal before party time. It's a common misconception that you will lose weight by skipping meals. The truth is your metabolism slows down causing you to store body fat if calories are too limited for too long. Another negative result is that you are more likely to binge later at night resulting in greater weight gains.
4. Don't stand by the food at the party. You will be less likely to partake in unconscious snacking all night if you instead move, mingle and socialize with friends.
5. If you're hungry at the party, reach for the vegetables (without the dip), fruit or rye crackers. If you do host a party have plenty of water and low-calorie snacks available.
6. Eat slowly. It takes about 20 minutes for the stomach to register a full sensation and signal the brain that it's had enough. Slow down and listen to your body.
7. Set goals and keep a food diary. Plan your weekly food intake and calorie count to include those treats or Christmas cookies in your diet -- in moderation, of course. Don't totally avoid sweets and holiday food; just plan for it and eat more fruit and vegetables during the week to allow for this. With this plan you can also avoid the guilty feeling afterward that can add to your stress level.
8. Eat protein. Quality protein includes lean meats, seafood, chicken, turkey, eggs, yogurt and low-fat cheeses. Protein will help you feel full and control your appetite.
9. Try to stay consistent with your workout routine. Don't fall prey to the excuse that you'll get back on track after New Years Day or when the weather warms up again. You may need to modify your program for the busy holidays. Do what you can, but keep it up, trying new fitness activities to keep things fresh and fun. Seek out a professional to help you with your program if you need motivation.
10. Always remain positive. If you do have a "bad" day, don't worry or stress about it. Just get back on track the next day.
1. Try to stick to a regular routine with sleep and exercise. Many times feeling tired or stressed is mistaken for hunger.
2. Watch your alcohol intake. Alcoholic beverages contain "empty calories," offering little to no nutritional value and contributing to excess weight gain. Try having a glass of water between alcoholic drinks to help cut calories and remain well hydrated.
3. Eat a small, healthy meal before party time. It's a common misconception that you will lose weight by skipping meals. The truth is your metabolism slows down causing you to store body fat if calories are too limited for too long. Another negative result is that you are more likely to binge later at night resulting in greater weight gains.
4. Don't stand by the food at the party. You will be less likely to partake in unconscious snacking all night if you instead move, mingle and socialize with friends.
5. If you're hungry at the party, reach for the vegetables (without the dip), fruit or rye crackers. If you do host a party have plenty of water and low-calorie snacks available.
6. Eat slowly. It takes about 20 minutes for the stomach to register a full sensation and signal the brain that it's had enough. Slow down and listen to your body.
7. Set goals and keep a food diary. Plan your weekly food intake and calorie count to include those treats or Christmas cookies in your diet -- in moderation, of course. Don't totally avoid sweets and holiday food; just plan for it and eat more fruit and vegetables during the week to allow for this. With this plan you can also avoid the guilty feeling afterward that can add to your stress level.
8. Eat protein. Quality protein includes lean meats, seafood, chicken, turkey, eggs, yogurt and low-fat cheeses. Protein will help you feel full and control your appetite.
9. Try to stay consistent with your workout routine. Don't fall prey to the excuse that you'll get back on track after New Years Day or when the weather warms up again. You may need to modify your program for the busy holidays. Do what you can, but keep it up, trying new fitness activities to keep things fresh and fun. Seek out a professional to help you with your program if you need motivation.
10. Always remain positive. If you do have a "bad" day, don't worry or stress about it. Just get back on track the next day.
Monday, 3 December 2012
Inspiration comes in many Forms
I missed my last weeks update, so you have two weeks rolled into one. The days just seem to blend into the next at this time of year, and my life seems to revolve around eating and training. I actually don't mind it at all as I can be a creature of habit, when I have a goal/focus in mind. I had another epiphany at the end of this past week however ~
Inspiration comes in many packages, many forms -
It can be a person, a place, an inanimate object ~ inspiration can be different than motivation and yet the same. I had a visit this week from a customer who has become a friend over the years she has been coming into our store. I hadn't seen her in a while so I sent her a message telling her I had missed her smile, and wondered what she was up to. She had crossed my mind and I was curious on where her life had taken her lately. Funny thing, two days later she sent me a message telling me she was coming to see me for a visit!
I'm sure this has happened to many people - but I think we forget about how a kind word, or genuine encouragement can inspire people. We talked about life in general, family, and what she had been up to. We got into why she actually wasn't training at the moment and how she missed it. She missed the *sweaty feeling*, the *strong feeling* and how those *endorphins* made her feel.
At the beginning of my week I had received a note of thanks for the encouragement, help and motivation I had given our four young Shodans on their way to Black Belt. I didn't think anything of it at the time of helping them. I just wanted to give back what had once been given to me and I enjoy doing it. I didn't even think how this would genuinely effect these young people on their quest for their Black Belt.
How does this make one feel? I received a nice note from my friend who said that I had inspired her, and motivated her to embark on her return to her fitness regime and possibly do another show. I suggested to her a New Year, New Beginnings!
I have realized inspiring and motivating others, motivates me. I like to be able to see people succeed, push pass their comfort zone and challenge themselves. I gain inspiration from their successes. Here unbeknown to me, I had inspired these people yet at the same time they were also giving back to me without knowing it and me realizing it at the time.
Small moments like this encourage me and motivate me to work harder towards my goal. My cousin is a prime example. He signed up for a full marathon, he had never run a marathon before, so instead of signing for a half marathon the crazy guy signs for a full marathon. That's just nuts!! That was one of the motivating factors when I signed up for a half marathon for February 2013, I might as well - what do I have to lose. Not to mention, the pressure I had from my wonderful trainer who was *strongly* encouraging me as he may look at it. Me? I think he was just being a *bully*. (In actual fact - I obviously needed the slight push)
On another note, this week is the *bikini shot* ~ Yikes! I actually have had a slight issue. Nothing fits - in a good way! I have lost weight, but I do not weigh myself at home, so I do not know how much until Wednesday - I let Blake take care of that. He has told me that we are doing measurements again too. I will have one final weigh in at the end of the year. I still have not bought any new clothes as I don't know how much more I will lose. Pants are becoming a problem as well as clothing when I am not working. Leggings are becoming the garment of choice - not my favorite - but they will have to do for the time being - no time to shop.
I have had a few days that I am super hungry over other days - but I still have been diligent in sticking to my diet. This week I did actually have a dark chocolate piece as a treat - which is allowable on my diet sheet. My body seems to know when it is eating time (I get a super hot flush), and I have still been religiously consistent in my cardio. I have tried to up the length that I am running - some days I get bored faster than others. My music helps - the gym still has not re-opened and seems it will probably not do so until the beginning of the year. My body seems to be holding up well. Definitely tight in the calves and this week my mid back feels tighter. But in relation to everything else, I think I am feeling pretty good so far.
The New Year will bring new beginnings and new challenges with my workout routine. I don't find it hard knowing that there will be challenges, the hardest part is "not knowing" what those challenges will be, how much cardio I will have to do, etc.. It is not black or white - everything is a depending factor on how my body responds. Total Body Development has a 120 Day Challenge starting in January ~ that will be another goal that I will work towards - anything to keep the mind and body active! And why not, it will be a New Year, New Challenges, New Beginnings!!
Inspiration comes in many packages, many forms -
It can be a person, a place, an inanimate object ~ inspiration can be different than motivation and yet the same. I had a visit this week from a customer who has become a friend over the years she has been coming into our store. I hadn't seen her in a while so I sent her a message telling her I had missed her smile, and wondered what she was up to. She had crossed my mind and I was curious on where her life had taken her lately. Funny thing, two days later she sent me a message telling me she was coming to see me for a visit!
I'm sure this has happened to many people - but I think we forget about how a kind word, or genuine encouragement can inspire people. We talked about life in general, family, and what she had been up to. We got into why she actually wasn't training at the moment and how she missed it. She missed the *sweaty feeling*, the *strong feeling* and how those *endorphins* made her feel.
At the beginning of my week I had received a note of thanks for the encouragement, help and motivation I had given our four young Shodans on their way to Black Belt. I didn't think anything of it at the time of helping them. I just wanted to give back what had once been given to me and I enjoy doing it. I didn't even think how this would genuinely effect these young people on their quest for their Black Belt.
How does this make one feel? I received a nice note from my friend who said that I had inspired her, and motivated her to embark on her return to her fitness regime and possibly do another show. I suggested to her a New Year, New Beginnings!
I have realized inspiring and motivating others, motivates me. I like to be able to see people succeed, push pass their comfort zone and challenge themselves. I gain inspiration from their successes. Here unbeknown to me, I had inspired these people yet at the same time they were also giving back to me without knowing it and me realizing it at the time.
Small moments like this encourage me and motivate me to work harder towards my goal. My cousin is a prime example. He signed up for a full marathon, he had never run a marathon before, so instead of signing for a half marathon the crazy guy signs for a full marathon. That's just nuts!! That was one of the motivating factors when I signed up for a half marathon for February 2013, I might as well - what do I have to lose. Not to mention, the pressure I had from my wonderful trainer who was *strongly* encouraging me as he may look at it. Me? I think he was just being a *bully*. (In actual fact - I obviously needed the slight push)
On another note, this week is the *bikini shot* ~ Yikes! I actually have had a slight issue. Nothing fits - in a good way! I have lost weight, but I do not weigh myself at home, so I do not know how much until Wednesday - I let Blake take care of that. He has told me that we are doing measurements again too. I will have one final weigh in at the end of the year. I still have not bought any new clothes as I don't know how much more I will lose. Pants are becoming a problem as well as clothing when I am not working. Leggings are becoming the garment of choice - not my favorite - but they will have to do for the time being - no time to shop.
I have had a few days that I am super hungry over other days - but I still have been diligent in sticking to my diet. This week I did actually have a dark chocolate piece as a treat - which is allowable on my diet sheet. My body seems to know when it is eating time (I get a super hot flush), and I have still been religiously consistent in my cardio. I have tried to up the length that I am running - some days I get bored faster than others. My music helps - the gym still has not re-opened and seems it will probably not do so until the beginning of the year. My body seems to be holding up well. Definitely tight in the calves and this week my mid back feels tighter. But in relation to everything else, I think I am feeling pretty good so far.
The New Year will bring new beginnings and new challenges with my workout routine. I don't find it hard knowing that there will be challenges, the hardest part is "not knowing" what those challenges will be, how much cardio I will have to do, etc.. It is not black or white - everything is a depending factor on how my body responds. Total Body Development has a 120 Day Challenge starting in January ~ that will be another goal that I will work towards - anything to keep the mind and body active! And why not, it will be a New Year, New Challenges, New Beginnings!!
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