Tag Archive | weight loss

Feeling “fair, fat and forty”?

When I approached my 40s I was a firm believer that I wouldn’t be a sterotype.  What happened to that??

 

In my 40s I fell into the belief that I could easily blame my ‘slow metabolism’ – you know, the one where you look at a chocolate cake and you can feel the weight gain happening around the middle?  Or, you look at the gym and think, ‘tomorrow I’ll go and sign up’?

 

This belief is one that is prevalent in our society today – the number of women I speak to and they all agree that the spare tyre around the middle, or the thickening thighs, or the increasing buttocks are all something we have to live with as we age, as menopause lurks ahead of us and our metabolism slows!!

 

This is me, in my 40s, living the dream we sell ourselves – fair, fat and forty – and the progress I made once the myth vanished!

 

The myth is changing

The myth is changing

 

This myth, that we have to live with this outcome, is about to be blasted out of the water!

 

There are three ways you can increase your metabolism and turn your body shape into one that you desire

 

  1. Increase your muscle mass
  2. High intensity exercise
  3. Having muscle building and thermogenic foods

 

1. Increase your muscle mass

The more muscle you have, the more energy you need to maintain it, so this ensures you are using more calories.

Resistance training is key for achieving muscle gains, since this will increase the rate of muscle turn-over and rebuilding (1). If you’re not familiar with the techniques of weight training, it may be best to focus on large muscle groups—chest, back, shoulders, and legs—for maximum metabolism results. In the gym, that means doing exercises that will train these areas specifically, such as the chest press (chest), lat pull down (back), shoulder press (shoulder), and squats (legs).

 

2. High intensity exercise

High intensity exercise , as opposed to exercise that is not that intense determines the extent of muscle building and cardiovascular improvements, and determines how long and to what extent you’ll burn calories after you finish your workout (2).

An example of high intensity exercise is where you work at the highest resistance you can and at the highest speed you can, for a minute, then drop both back to resting levels for two minutes.  Repeat this for 5 cycles – a total of 15 minutes workout, but at a high intensity, or what is now known as High-Intensity Interval Training (HIIT, or HIT) – see a personal trainer for a refined program that suits you.  Essentially with HIIT you are working out at 80% of your maximum capacity.

An example of exercise that is not so high in intensity is a run for 30 minutes, or an aerobics class such as Zumba – good fun exercises, but not at an intensity that is going to increase the length of time or the amount of calories you burn after your workout has finished!

 

3. Have muscle building and thermogenic foods in your diet

The best way to support your muscle building activities in ideas No. 1 & 2, is to include protein in your diet.

High quality whey protein has been specifically shown to be of more benefit to muscle building than other proteins (3). Also, whey protein containing foods have also been shown to boost metabolism for longer than foods containing soy proteins (4).

What you’re aiming for in your food intake is foods that take more calories to digest the foods.  Did you know the following facts?

  • of every 100 calories of fat eaten, only 0 – 3 calories are required to digest
  • of every 100 calories of carbohydrates eaten, only 5 – 10 calories are required to digest
  • of every 100 caloreis of protein eaten, 20 – 30 calories are required to digest that protein

This makes protein thermogenic (calorie burning).  Now, I’m not suggesting you head out and eat only protein.  That is not a balanced diet and will not set you on the path of avoiding the ‘fair, fat and forty’ syndrome!!  I am suggesting a balanced diet that has a calculated amount of protein contained within it (high quality protein too), up to 36 grams of protein in two of your meals.  Along with fibre, carbohydrates, fats (yes, we still  need ‘good’ fats for our hormones to be carried around the body safely!) and vitamins and minerals.

Other thermogenic foods to consider include green tea and chilli – as these contain thermogenic compounds that will assist the body in keeping the metabolism functioning at a high speed!

 

Throughout my life journey, I have been utilising good quality whey proteing, thermogenic foods and HIIT – I have achieved, and am now maintaining, my goal weight.

 

You can do this too and avoid the myth!

 

Circle of the Myth

Circle of the Myth

 

 

1. Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management. Eur J Appl Physiol. 2002 Mar;86(5):411-7. Epub 2002 Jan 29.

2. Børsheim E, Bahr R. Effect of exercise intensity, duration and mode on post-exercise oxygen consumption. Sports Med, 2003;33(14):1037-60.

3. Yang Y, Churchward-Venne TA, Burd NA, Breen L, Tarnopolsky MA, Phillips SM. Myofibrillar protein synthesis following ingestion of soy protein isolate at rest and after resistance exercise in elderly men. Nutr Metab (Lond) 2012;9:57.

4. Acheson KJ, et al. Protein choices targeting thermogenesis and metabolism. Am J Clin Nutr 2011;93(3): 525-534

Life Journey Update

I’ve been following a life journey over the last 7 months.  It’s involved a changing body shape and interestingly enough a changing mental shape too.

I wanted to give you an update on where I’m at with my physical body – today I weighed in at 100g under my personal goal.  I set this goal when I first began back on 23 July 2013. The last time I was this weight (60kg) was in 1999 and I think I maintained it for all of a month before slowly following the typical rebound scenario, up and up and up and oh yes, up again!!! Until finally arriving at a never before reached peak of 82kg.  Isn’t this the typical scenario for so many people?

Avoid Yo-yo Dieting

Avoid Yo-yo Dieting

This is called Yo-yo dieting in the media today.  It’s also a heartbreaking situation.  For those of you who, like me have been through all of the different types of diets recommended, pushed, tantalisingly held in front of us over the last 30 years, you will know that I’m at a point of ‘how long will this last”.  Physically though, I now know about nutritional rebalancing as a lifestyle, I’m confident this won’t occur because my insides have had a shower!

However, interestingly, things have also changed for me mentally this time.  Usually I think great, and I slow down everything I’ve been doing, hence the yo-yo scenario begins.  BUT, what I’ve learnt over my last 6 months journey (by the way, this was 18 months faster than the last time I reached this goal) is that it’s not about reaching the goal, it’s about maintaining the lifestyle you have created.

About a month ago, my gym membership ran out.  At that time I was stil 3 kg away from my goal weight.  I had to make a DECISION.  The decision was about whether or not I would maintain my exercise regime, was it important enough for me to maintain it without the incentive of a gym to attend?

My DECISION was that it mattered to me for my health and for my well being and sense of joy in life to have the purpose in my morning routine to still get out of bed and attend my gym sessions.  Yes, I’m fortunate enough to have a treadmill and weights station conveniently located on my back patio!

My DECISION was also that it was about more than just the weight, it was about me showing and mentoring others into believing there was another way, that yo-yo dieting does not have to remain in your life.

Over the last 7 months, my personal development journey has been along the lines of self-belief and also about understanding WHY I’m here, what is my role in my life journey.

My WHY came in for me with a bang on Tuesday!  Here it is: 
I believe that everyone deserves to be nurtured to step into their Greatness,
with love, integrity, strength, passion and fun
I’m here to do that for others.  I’ve always understood that my role in life is one of servitude, that I’m here to serve mankind, but to truly discover what it is that I’m to do in that servitude has given me a bounce, a joy and a passion that is beyond description.

In my mind this blog today was to be an update on my weight loss journey, so I’ll also give you those details now, not just my passion about my WHY!!I began my journey at 82kg, I’m now 60kg, a loss of 22kg (or 48.5lb).

My waist has gone from 95cm (37.5inches) to 75cm (29.5inches)

My chest has gone from 105.5cm (41.5inches) to 92cm (36inches)

My buttocks have gone from 110cm (43inches) to 92cm (36inches)

My abdomen has gone from 107.5cm (42inches) to 85cm (33.5inches)

I’m feeling AWESOME!!!

Here are some before and after shots as well

DSC_0923

26 July 2013

DSC_0969

7 Sep 2013

 

DSC_0989

10 Dec 2013

DSC_1063

5 Feb 2014

DSC_1066

5 March 2014

 

Thank you universe and followers for making my journey so enjoyable.  

This journey will be continuing as it’s only just begun – my mission now is to help others achieve their greatness – come along for the ride, it’s going to be filled with passion, love and fun!!

Contact me today! Places are filling fast!

Contact me today! Places are filling fast!

How to Get Fit for Summer!

It doesn’t matter whether it’s summer you’re toning up for or whether it’s a new beginning on your life journey, these tips will help you begin that journey!

 

I have definitely used the measurements ideaMeasurements and it certainly helps maintain a sense of joy when the scales are not showing a downward curve!! The mind is a powerful thing, and if we see any negativity it is easier to give up than it is to persevere, so do take the measurements, they are so crucial in the life journey to a better, healthier you!

Enjoy the read

Joy, Fitness, & Style

Fit for Summer Challenge

It’s Time for the “Get Fit for Summer” Challenge!

We all want killer abs, a tight tush, and to look great in that swimsuit this summer.  Well, make it happen!  Make March your month to stay active and get serious about your eating habits. There really is no secret to weight loss (or weight gain), it’s the energy balance equation.  The energy (food) you put in your body vs. the energy you burn (physical activity and your body’s metabolism).  Yes, there are some health issues that may effect your energy input or output, but overall it’s calories (energy) in and calories out.  Now is the time to get in shape!

Here’s what you do…

1.  Weigh yourself and take measurements. 

Measurements

You need a starting reference (and re-measure every 4-6 weeks). Stand with your feet shoulder width (closer than shown above) and weight even on both legs, then measure:

  • Center of bicep (widest…

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Muscle and Youth – Only for those under 30?

I was reading an article recently that was discussing how we look after the muscles in our body, and when is it okay to do this, in relation to how old we are?

Well, I personally think being able to look after your muscle growth and repair is something we can do every day, NO MATTER OUR AGE!!!

Ageless

Ageless

The cells in our body are continually dying off and renewing, some do it quicker than others, and some do it slower. Example, the typical life of a red blood cell is 90 days, while the typical life of a bone cell may be up to 7 years.  So, some are slower to die off and regenerate and others are much quicker. We need to be on top of this every day, to ensure the nutrients are flowing to our cells on a regular basis to ensure they can rejuvenate in the best possible manner, and in the healthiest way they know.

Now, all the red blood cells don’t die on one day, they do it when their individual time is ‘up’, so this is a process that is occurring every day in our bodies.  We need to ensure that our body has the nutrients available to it to ensure an efficient clean up and rejuvenation process!

Typically, we consider the use of whey protein to aid in the ‘body building’ processes of youth. It is those ‘younger’ people that are into the field of building up their muscles and keeping their body fit and trim.

But who says it is just for the youth of our society? Doesn’t your body also deserve to benefit from being kept fit and trim?

The aging dieter also benefits from the use of whey protein in their diet as a complement to their healthy diet.

Whey protein helps burn age-related fat

This is what I always like to hear, how to burn age-related fat – I know that when I reached my mid-forties, the age-related fat was growing rapidly!!  Apparently, body fat accumulates as people age. That is an easy thing to see as we look around us today in our obesity challenged society.

Interestingly, the average person will gain 1 pound of fat every year after the age of 30. Not only is this extra fat unattractive and uncomfortable, its accumulation also poses significant risks to health. Visceral fat, or the fat that surrounds your internal organs, is particularly hazardous and has been linked to insulin resistance, abnormal blood lipids, and cardiovascular disease.

So aging healthfully requires burning excess fat and maintaining a desirable body weight. Eating a diet high in quality whey protein can assist in weight loss and subsequent maintenance by maximizing satiety, boosting fat burning, and increasing metabolism. Whey protein promotes fullness by stimulating gut and appetite hormones to tell the brain that it is satisfied (1). In addition, whey protein can actually rev up metabolism, helping the body burn fat. Whey protein is superior to other protein sources for promoting fat loss and has been shown to increase the body’s fat burning rate more than soy or casein in the hours following a meal (2).

Whey protein helps prevent age-related muscle loss

In addition to accumulating fat with age, people also lose muscle. So the fat increases, and the muscle decreases.  A worrisome thought, especially if you’re hoping to avoid this trend!

Muscle becomes progressively more difficult to build and preserve with age. In fact, the average person will lose 1/2 a pound of muscle every year after the age of 30.  So, we are gaining 1 pound of visceral fat, and losing 1/2 a pound of muscle, an overall weight gain of 1/2 a pound a year.  Where will you be by the time you are 60?

Luckily, the benefits of whey protein are two-sided, it gives both a greater ability to burn fat while building muscle and preventing breakdown. When it comes to building muscle, whey protein is superior to other protein sources. This is partly due to the type of amino acids making up the protein, which act as the key signal in regulating muscle growth (3).

Muscle is made of protein and is the only form of protein storage in the body. When sufficient protein is not supplied to the body through meals, muscle will begin to breakdown to accommodate the body’s needs. By eating whey protein in regular intervals throughout the day, muscle breakdown can be minimized and muscle mass can be maximized. Maximizing and preserving muscle mass is important for maintaining a healthy metabolism, supporting bone health (4) and mobility, as well as preventing chronic illness. Low muscle mass has been related to conditions such as poor blood sugar control and diabetes (4, 5). The less muscle a person has, the greater their health risks.  Something we are attempting to avoid as we age.

Protein needs are higher in older people

As we get older, we need more protein than younger adults to support our health, functionality, and recovery from illness (8). Older people are less sensitive to protein as the signal for muscle building and more is needed to stimulate muscle growth and to prevent muscle loss (9). Some studies suggest that needs may be as high as 40 grams per meal.

The current field of thought for a sedentary person is approximately 1g of protein for every kg of body weight, e.g., a 70kg sedentary person, requires approximately 70 g of protein per day.

Chronic inflammatory conditions and diseases that commonly occur with aging can also increase protein needs (8). It is critical that the right amount of high quality protein is eaten to offset some of the harmful consequences of chronic conditions and to compensate for a diminished anabolic response.

 

To sum up, no matter our age, the use of bioavailable protein to build our muscles and to enhance fat burning is vital.

 

References

1. Souza GT et al. Dietary whey protein lessens several risk factors for metabolic diseases: a review. Lipids Health Dis. 2012 Jun 7;11(1):67. [Epub ahead of print]

2. Acheson KJ et al. Protein choices targeting thermogenesis and metabolism. Am J Clin Nutr. 2011 Mar;93(3):525-34. Epub 2011 Jan 12.

3. Phillips SM et al. The role of milk- and soy-based protein in support of muscle protein synthesis and muscle protein accretion in young and elderly persons. J Am Coll Nutr. 2009 Aug;28(4):343-54.

4. Wolfe R. The underappreciated role of muscle in health and disease. Am J Clin Nutr. 2006 Sep;84(3):475-82.

5. Srikanthan P, Karlamangla AS. Relative muscle mass is inversely associated with insulin resistance and prediabetes. Findings from the third National Health and Nutrition Examination Survey. J Clin Endocrinol Metab. 2011 Sep;96(9):2898-903. Epub 2011 Jul 21.

6. Bauer J, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc. 2013 Aug;14(8):542-59. doi: 10.1016/j.jamda.2013.05.021. Epub 2013 Jul 16.

7. Hulmi JJ et al. Effect of protein/essential amino acids and resistance training on skeletal muscle hypertrophy: A case for whey protein. Nutr Metab (Lond). 2010 Jun 17;7:51.

 

Diet Mythbusters!

At the beginning of every New Year, we all rush out and begin our resolutions with a gusto!!  How many times have you done it in the past? I know I have quite often – usually it’s surrounding dieting, and according to just about every post, website, news item that you read/view at this time of year, there are generally only 3 resolutions – give up smoking/drinking, lose weight, make more money/have better work-life balance!

Are your resolutions much different??

So, in line with this type of thinking, I decided to look at some myths surrounding dieting.  I’ve been learning through some of my clients that dieting is not a natural way of life for a lot of people. They’ve never had to do it before. Now, as some of you may know, or have worked out from previous posts, I’m the type of girl who has been dieting ever since I was about 12 years old!!  I seem to have a naturally square shape (in homeopathy and some other natural therapies, we’d call it part of a carbonic temperament, or, square!)

Carbonic body type

Carbonic body type

I understand what it means to restrict your dietary intake to 1200 calories a day and  how to effectively do this. I also understand that low-fat, or fat-free does not necessarily mean low calories.  I understand that my body needs good fats, so I shouldn’t be excluding all fats. I understand that if the calorie intake goes below 900 calories a day, I won’t lose weight, in fact, if anything, I’ll put weight on!!

I am beginning to realise that many people have not had to diet before, it’s the first time in their lives that they have had to even contemplate dieting, and they don’t know the first place to start.

So, I decided to become a MYTH BUSTER!!!

1. Low-fat is good for you and means low calories

FALSE!!

Low-fat products are quite often full of sugar. This is because of taste. In food production (yes, I used to be a food scientist in a former life!) taste is the all important factor when you’re developing a food.  We get ‘taste’ from a couple of sources (apart from flavourings) and they are FAT, SUGAR & SALT.  So, consequently, low-fat does not mean low-calories.  Remember to read your food label to see what has substituted the fat.  In the past I have bought a low-fat gravy mix, only to discover on reading the label, that it is higher in calories and sugar than the ‘full fat’ version!! So, take care and check out the label.

A danger of low-fat products is that we see them as ‘free’ foods that we can snack on. This is definitely not true!! Remember, every calorie counts when you are restricting your intake of calories to less than your output.

2. You can super-size salads

FALSE!!

Quite often the salads you buy in restaurants and take-away stores are not that healthy.  Compare a Chicken Basil Penne Salad at 1262 calories to a McDonalds Big Mac, 1166 calories.  There are the dressings to consider too, these are usually bulked up in ‘taste’ as the perception is that lettuce is rabbit food!!!

Also, quite often, salads include heavy  calorie ingredients.  Examples of this might be croutons (these are often fried, and not necessarily baked), cheese, bacon bits, deli meats (e.g., salami) or pasta.  Oh, yes, and don’t forget the high calorie creamy dressing!!

If you do want to super-size a salad, make sure the ingredients are raw vegetables!

Some ‘good’ ingredients to consider in your salad are:

beans, e.g., chickpeas, kidney beans (gives you fibre and protein)

mushrooms

capsicum

avocado (about 1/4 cup per person)

tomatoes, lettuce, cucumber (the ‘usual’ ingredients)

An oil and vinegar based dressing, though quite often I use balsamic vinegar as a dressing – pure yum!

3. Skipping meals works

FALSE!!

Skipping meals makes us more hungry when we come to eat, and that can change our perception of how much we want and what is a good choice in food.

There are plenty of studies that show that breakfast is a very important meal to have every day – it literally means to break the overnight fast. If you don’t do this until lunchtime, you are potentially going to be using a lot of energy before you get to your next intake of energy thus making your choices potentially poor.  If  you really can’t face the thought of eating actual food before you set out for the day, do consider good quality shakes or an alkalising juice to begin your day.

There have also been studies that show doing exercise before you replenish your body with good quality nourishment is beneficial in your weight reduction.

However, intermittent fasting is showing a potential benefit in enhancing weight reduction. Message me if you want to know more about this.

4. Cardio exercise is the best way to burn calories

TRUE & FALSE!!

TRUE, cardio exercise does burn up those calories, e.g., a constant running or jogging or walking pace.  However, high intensity intermittent (or HIIT as you may find it written), is also beneficial, this is where you work at a high intensity for a minute, then lower that intensity for 2 minutes, and ‘rinse and repeat’ for a total of 15 minutes.  Best you discuss this with your medical practitioner and /or personal trainer before trying it though.

Remember that muscle burns more calories, so this is why it becomes FALSE.  Building muscle toning into your exercise routine is more beneficial to you than just doing cardio exercise.  You also have to consider weight bearing exercise to strengthen your bones – as above, do discuss these with your medical practitioner and/or personal trainer before beginning any program.

5. All fat is bad fat

FALSE!!

Our body needs fats to distribute certain fat soluble vitamins (e.g., Vitamin A and D) around your body. Hormones also require fats to be transported around your body. So your body does require an intake of fat when you are dieting. This is why we need it, now we need to know what is considered good fats!

Fats obtained from olive oil, flax seed oil, fatty fish (e.g., tuna) and avocadoes are easily obtainable ‘good’ quality fats.  Think about the Mediterranean diet, it’s high in olive oil and fish!!

6. Very low calorie diets are better

FALSE!!

Very low calorie diets are diets where the daily intake of energy, or calories, are less than 900 calories a day. I regularly hear of people having 500 or 600 calories a day. The result? They are so exhausted!!! And so very hungry!!!  This is not how your body was meant to operate.

I have experienced the effects of falling below 1,000 calories a day – no, you don’t lose more weight, in fact, if anything, you plateau or even put on weight, so you try even harder, to no avail!! Why? Because your body is literally starving, it doesn’t know where the next lot of food is coming from, so it holds onto every last possible morsel it can. You will see constipation as well because of this.

Allow your body to have ‘enough’ calories to still function adequately while you are changing your lifestyle.

Well, I trust this has helped you to understand a little more about some of the myths surrounding dieting and what you can and can’t have.  Essentially with any diet, you are attempting to reduce your overall calorie intake in comparison to your calorie (or energy) output.  If the intake is less than the output, you will lose weight.

When you are beginning a diet, look at it as a change of lifestyle in your eating, and cooking, habits and your exercise patterns.  Always make sure what you are doing is achieveable in the long term, some of the fad diets are so extreme there is no possibility you could maintain them in the long term and remain healthy.  Remember that your body requires protein, fat, carbohydrates, fibre and vitamins and minerals to remain healthy – you just need to reduce the overall total to an acceptable level.

Contact me for more information.

WHY? A good question to ask

Yesterday, when I was at the gym, there was a news story that was discussing Michael Schumacher’s recent accident.  The story was about confirming that it wasn’t speed, faulty signage or even excessive speed that caused the accident.

This got me thinking.  WHY, as a society, do we need to find a reason for an accident. WHY could it not just be that it was an accident, why do we need to blame something or someone for the outcome??

From here, my thinking lead me to the interview I was going to be undertaking today.  In my preparation for being interviewed, I was asked what I thought was so good about natural therapies.

My thoughts on the answer to this question is that those people who use natural therapies are generally taking responsibility for themselves, for their health and wellbeing, for what is happening for them in their life.  That is, they’re not blaming someone else for their health, or their wellbeing.  They realise that it is their own actions that results in their own outcomes.

I am always amazed at how often in the news society is looking for someone to blame, rather than saying “yep, I make an error in judgement and this is the outcome, now I need to change!”

By taking a chance, and making a change, we change our outcomes.  I’m a great believer in the old saying that if you continue to do the same things, you will continue to achieve the same outcomes – if those outcomes are painful, then why do you want to keep doing the same thing?

Change?

Change?

If you’re wanting to make changes in your life, then contact me so we can begin the journey of you taking responsibility for your health, wealth and wellbeing!!

2013 into 2014

I first started my blog in June this year, and my journey since then has chopped and changed a little bit, but not as much as my journey has changed my focus within all of 2013.

My year started off with many changes, my Dad had become ill late November 2012, and he was rapidly declining, my travelling back to see him frequently was well worth the effort and the cost – he passed away in early April.  A very sad time for my family, but nothing new to so many of my friends, the loss of a father, the loss of a mentor, and the loss of a friend.  He did say to me though, he was happy with his life and how he’d lived it – he’d not always done what others thought he should do, but he enjoyed and embraced life and lived it!

Dad's farm, and his view

Dad’s farm, and his view

I’m so pleased to have spent this special time with my Dad, to share laughter and joy, to

plan our future and to look fondly over our past, what a joy it was to take the time to do this. And I’m so very grateful that it was all possible, I know there are so many that would not be able to take the time away from family and work committments to have such special time. Truly blessed.

This did make me start to think – here I was, fair, fat and forty as the saying goes. What was I achieving, what was I doing with my life, my health and my body?  Some decisions had to be made and choices made also.  I was at the heaviest weight I’d ever been in my life, yes emotional eating comes into play, but so does lack of motivation.  I felt that I was essentially working a job still, even though I’ve been working in my own business for 10 years, it had become like a job. The motivation here was also low.  I suppose, looking back, it’s all about asking what your purpose is, what it is that you are wanting to achieve, where are you on this time line?  Essentially, what is your why?

Funny, a few months ago, someone pointed out that if you create a 10 x 10 grid, fill in the grid from the bottom right, working across and up the squares, for approximately 16 squares (say a woman lives to be on average 84years), then you start at the to left corner and fill in the squares across and down, one square for every year you have lived – how many blank squares does that leave you with? It’s a little confronting, but it can certainly help you – see what mine looked like (it isn’t beautifully set out!!)

DSC_1032

How many blank squares do you have left to fill?

Boy, have I had some moments this year!

Anyway, first steps first. My weight.  As my followers have observed, this has been going in the ‘right’ direction, i.e., downwards – thank goodness for that!  I had my final weigh-in of the year today, it was time to see if I’d achieved my goal of 65 kg for 2013.  Check out the details!!! WOW!!! I’m impressed

23 July 31 December

Total Loss

Weight (kg) 82 66.5

15.5

Waist 95 80

15

Chest 105.5 96

9.5

Abdomen 107.5 88

19.5

Buttocks 110 96

14

Thigh – Right 55.5

50

5.5

Thigh – Left 55.5 49.5

6

Knee – Right 46 41.5

4.5

Knee – Left 47 41

6

Okay, so  I am 1.5kg shy of my target – but what I was quite impressed with overall is that I was very close!!!!  So, very, very excited and happy about that!!

Check out my photos too – I’m definitely into my skinny jeans again – so very happy about that!!!

Jul - Dec 2013

Jul – Dec 2013

I’m still a wee way off my original target weight of 65kg.  I’m not concerned about this though, a couple of reasons give me great trust in my achievements. Firstly, I’m sure it’s the first Christmas in my life that I’ve not put weight on in the week of Christmas, Christmas morning, I was 67.5, this morning 66.5. Yes, I’ll admit to following my weight daily during this time, something you’re always told not to do, but I couldn’t resist to keep my focus, and yes, I increased to 68.5 by the morning after Boxing Day, but it’s now gone!!!  It also gave me the focus to keep up my good nutrition, and to keep up my exercise over this time.  So, very happy about that too 🙂

Now, the second reason I’m not concerned about not reaching 65kg yet.  I’m going on a 30 day Global Group Cleanse Challenge starting 13 January.  We have over 400 people registered in this group so far – it’s very exciting!!

In the time of the challenge, I have made the committment to not drinking any alcohol, sticking by the cleansing routine, measuring my evening meal calories and keeping up my gym plan.  I’ll admit, over the time I’ve lost 15.5kg, I’ve been drinking alcohol every weekend, oops, but, it’s part of my lifestyle, and so far it’s working for me, at my pace!!  So, if you want to join me on this challenge, you can register at the website and put my name as who referred you 🙂

Some of you may have been following me on my Feeling Free of Fat Facebook page too, and thank you for doing that – it gives me great encouragement to see people following my journey.

Now, I know you’re curious about my business plans this year too. As I mentioned earlier, my business was beginning to feel like a job. So, how to change that? Well, change and challenge are the words to consider!!

Change!

Challenge!

My focus and my WHY have changed considerably this year. I have now decided that my business has to stop relying so heavily on me selling my time for income. This time is either face to face consultations with my clients, or face to face teaching.  I’ve been researching heavily this year into passive income.  I have plans that I’m wanting to achieve in the next couple of years, and volunteering at a clinic in Africa is one of them, check out Homeopathy for Health in Africa

HHA do awesome work in Tanzania and they’re now teaching as well – so inspiring, and something I truly wish to do. This year our business has chosen HHA for the main charity we donate to, so now there is more support going their way.

Back to my passive income business plans too.  Well, these are beginning to progress after a fullon 8 months of training, researching, playing around and testing out.  This will be coming together in the next couple of months. In the meantime, I’ve set up a Facebook page to slowly introduce some of my ideas to the community at large, Flights to Freedom. On this page, I’ll be giving information on the variety of ways I’m investigating, and implementing, for earning passive income alongside your current J.O.B. or your business, without impacting on these.  I feel that we should all be able to follow our heart, and help those we care for, without financial worry.  I’m also putting together an e-book on my aromatherapy blends that have helped me through my inspirational changes this year, incorporating crystals, affirmations and chakras.  I’m so very excited about this, and I’m sure you’ve already seen my blends starting to appear on this blog.

On a more personal note, my ultimate vision (yes, the vision board is done), is to continue to build the donations to HHA, to build donations to our favourite animal rescue and rehabilitation centre, HESC where we adopted a cheetah this year, and to find extra time to visit my family and friends more frequently, as well as explore the new communities that I discover!  Vision board is done, and in full view on my dining table – it will be there for the 2014 year.  Note that all the dates are written in, including the following words:

Or Sooner!!!

On a final note, I’d like to share with you a photo of my rose Joyfulness, it came out yesterday, one day after my Dad’s birthday (it was given to me after my Dad’s passing, by a very good friend of mine).  I’m feeling so very grateful for my life this year, it was a 9 numerologically, and 2014 is my 1 year – love it

DSC_1029

Joyfulness

And a final farewell to 2013 from my two daily visitors, they make my heart sing.

Happy New Year

Happy New Year

Happy New Year to all my followers!!

New Year Resolutions

It’s that time of the year again. Are you ready to set your New Years Resolutions?

 

How did you go with the ones you set 12 months ago? Are you like most people, and they fell away by about mid-January, or maybe you held on a little longer until mid-Feburary? Are you also like most people (and I was one of them last year) and state that THIS year, you WILL lose that weight?

 

Well, last year, I did do that resolution thing – and it failed for me until the middle of the year. By June 2013, I was the same weight, if not one or two kg heavier than I was on January 1 2013.  Can you imagine how I was feeling? It was a case of, oh well, maybe next year. I’d already given up and it wasn’t even December!! The photo below is how frumpy I was feeling at the beginning of August, the beginning of my journey which you have been following here.

1 August 2013

1 August 2013

BUT that’s when I made a decision that has changed my life, my outlook on life, and my ability to stick to my resolution!

Sounds pretty good doesn’t it? Well, for me it has been, and it was so very simple, I took a chance and tried out some nutritional products, with a 30 day money back guarantee – and WOW!!

Look at me now –

December 10 2013

December 10 2013

I’m so close to my goal weight, as I’m writing this I have 3.5 kg to lose until I achieve my goal weight I set for myself on  January 1 2013. Unbelieveable!! I’d been setting this New Years Resolution every year since 2000, it’s taken me 13 years to achieve it.  Yes, I was offered the same opportunity a couple of years ago, and I turned it down, why? Because I wasn’t that convinced about the concept behind the products, been there done it, tried it, didn’t like it.  Sound familiar? It was merely me giving an excuse.

Well, now, EXCUSES ARE OVER!!

In January, a Global Group Cleanse is taking place, this is what I’ve been doing for the last 4 months – and I love it!.

To date we have over 300 people from around the world all signed up to take part in this program. It’s an exciting happening event, and there is much support to be given from nutritionists, naturopaths and personal trainers for the entire 30 days, all within a closed Facebook group. And this is all with a 30 day money back guarantee – so very, very exciting!!

In order to take part in this, you must be signed up by 6 January 2014, ready to begin the cleanse on 13 January (it takes time for your order for the products to be delivered). So, the ball is in your court – do you really want to achieve your New Years Resolution this year? Or are you making excuses?  What choice do you have, with a 30 day money back guarantee, there truly is nothing to lose (apart from some weight and the cost of the packaging and postage!!).

Fit, Strong, Healthy 2014

 

You have so much to gain, worth the trial and the fun of doing a group event with so much support.

Contact me now and I can get you on the path to achieving that New Years Resolution NOW!!!

 

How to manage Christmas when you’re worried about your weight

At this time of the year there are a lot of posts about what we should and shouldn’t be doing about our meals when you are losing weight.

All the advice I’ve seen to date has been valuable and includes things such as:

  • eat before you go to a party
  • drink water between each alcoholic drink
  • don’t skip meals in anticipation of what is to come later in the day
  • take a healthy dish to a party so you know there is something you can snack on
  • take your time eating, remember to chew slowly – the feeling of fulness takes time to register
  • use a smaller plate if they’re available, the full plate tells the brain there’s plenty of food
  • remember to fill your plate with vegetables and fibre foods (legumes), they release energy over a longer period of time, so you feel fuller longer
  • use good fats, e.g., avocados – this makes guacamole and vegetables a great nibble!!
  • take at least 20 minutes to consider seconds – it will take the brain that long to realise you’re full
  • when you’re the host, and the amount of leftover food in your fridge is tempting – freeze it! No longer tempting
  • have a little of what you crave, denying yourself all treats will lead to a meltdown in the brain
  • take it easy on the alcoholic drinks, they usually lead to bad food choices, as well as being full of unwanted calories
  • and FINALLY – destress, it is a time of celebration, take things in moderation, don’t go overboard for weeks before hand or after, and you can easily have fun and maintain your weight, with the knowledge you know how to quickly and easily get back on board again the next day.

 

These tips will all help to keep you feeling in control of what goes into your mouth, what steps you take to avoid sticky sweets and what steps you take between meals to give yourself some well deserved exercise – a walk between meals as a family/friends event makes it fun for all and not a chore.

You always have choices, and I advocate that you stick to a plan.

  • Sleep well (getting enough sleep helps our wellbeing and food choices) and
  • wake up to a 15 minute meditation,
  • resolve your sense of self into strength,
  • and take the knowledge to your day of WHY you are losing weight, create a small reminder to carry with you, e.g., a small crystal in your pocket, rub it when you’re being offered something that is full of sugar or alcohol, to gently remind you of your WHY

 

After all, Christmas is just one day 🙂 have some fun, enjoy your day and remember tomorrow is another day, where you can continue your goals.  Each day comes together well when there’s a plan, a vision and a reason behind your plan.

 

Focus on your WHY

Focus on your WHY

 

Feeling poorly on weigh in day

Today was a day to undertake my first of the month weigh in (always on the first Wednesday of the month).  I wasn’t in the right frame of mind to undertake this at all.  I’m now into Day 9 of the worst cold I’ve ever, ever had!!  Cannot believe that I’ve tried so many different techniques to make it happen quicker and be over, and nothing seems to have worked so far!

I’ve tried homeopathics, rest, essential oils and more rest (well, apart from having a weekend seminar I had to attend), increased Vitamin C, lemon and honey drinks and more recently flower essences too.  Phew, quite  a lot really.  One good thing is that the cold has not gone to my chest, even though it was threatening to late last week.  There’s just been a lot of discharge and coughing and amazingly violent sneezing – don’t come near me!!  Thankfully, I’ve not had to be in contact with many people over this time.

Now that my hubby has also succumbed I’m now looking further afield, what else can I possibly do?  I’ve been looking through the various blogs I follow and I discovered a recipe for oxymel, so that’s now made, and we’re both taking it, one teaspoon at a time.  If we weren’t getting close to people before, we certainly won’t be now!! 12 cloves of garlic in 100 ml of apple cider vinegar – well, it does taste nice, I’ll give it that!!

 

Well, back to the weigh in day – I know you’d love to know what is happening.  The scales read 68.5kg this morning – I’m very pleased with that. Overall now, it’s been a loss of 13.5kg and when I checked out my waist measurements this morning, a waist that has gone from 95cm to 81.5 cm – not too shabby I thought!

 

Looks like my goal of 65 kg for Christmas is on target.  I’m still amazed at how I have been constantly losing weight, with some plateaus, but no gaining of weight. Even though I have been having nights out with friends, eating dinner out, having a wine or two as well. All seems to be rebalanced very quickly and without a great deal of stress worrying about it either – got to love what I’m doing!

2012-10-19 15.20.18

To be feeling light and joyous as I look ahead today

My worse problem now, finding the old clothes that I used to wear and resurrecting them, hoping they’re still in fashion!!