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Progress

Progress

I am now about to enter my eighth week of my fitness plan. It has generally gone very well.

As you can see by the image in the article I have been working really hard on my fitness. Working out 6 days a week.  Three days a week with Chad my personal trainer and three days with Lisa Marie on Bodyrock www.dailyhiit.com.  I usually burn around 600 calories a session and sometimes more as you can see by the picture and let me tell you it is really hard work especially in 45 degree heat as it is here at the moment.

I have been really careful what I have been eating. Maybe around 1300 to 1500 calories a day which has been reasonably easy to stick to. I’ve also given up wheat and dairy which has in fact been ok too. This should give me a calorie deficit of around 1000 a day. I have lost eleven pounds in seven weeks. I have yet to do my measurements but at last check I had lost around 2 inches all over. And today I actually bought a UK SIZE 10 dress for the first time ever. I am as light as I have ever been in my adult life.

So here are the pictures…. It has taken hard work and will power but I think the results speak for them selves. I still have three more weeks to go but I think the challenge now is to maintain what I have achieved.  Best dig deep for some more of that willpower as I have a nine week holiday in the UK coming up!

Thanks for following.

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Posted by on June 14, 2014 in Uncategorized

 

The Scale

The Scale

Has it been a tough four weeks? Well in hindsight  it hasn’t been too bad. I’ve fallen into a routine of eating to keep my energy up and am probably consuming between 1300 and 1500 calories a day plus exercising 6 times a week burning off, on average, around 500 calories per session. If you go on the equation calories in and calories out that means I should have lost some weight and the good news is I am down 7 pounds. This puts me at my fighting weight, i.e. the lowest that I ever get. I think the next 7 are going to be more  far more difficult but I’m thinking positive.

The thing I want to talk about today is the scale. It is not a great tool for measuring weight loss and can be a real demotivator. When I first started this journey 4 weeks ago I put weight on and it has taken 4 weeks to lose 7 pounds. This is not as quick as I would like but it is a slow and healthy process. I completely understand why people would give up their journey after seeing the numbers on the scale go up or not move at all. After all that hard work you’ve put in and not an ounce! Makes you want to throw int the towel but don’t! If you want a healthier body and want to be in better shape than you are now then keep going. There are subtle change happening inside of you. Your fitness, your heart health, your stamina and strength. All these things are important when creating a healthy lifestyle.

If you want to measure progress don’t rely on the scale, use a tape measure, make sure you take pictures on the beginning of your journey as you will be amazed at the difference a few weeks could make. Above all work for what you want. Be yourself and happy in your own skin.

 

 
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Posted by on May 24, 2014 in Fitness

 

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Exercise

Exercise

The exercise routines I have been doing have been, at times, pretty gruelling. I am training 3 times a week with Chad and 3 times a week on my own.

When training alone I am currently using http://www.bodyrock.tv This is an amazing  site where all the workouts are FREE. They vary from quick intense exercise routines of 12 minutes to full hour long intense workouts. The pattern is HIIT training.(High Intensity Interval Training) This is a type of exercise were you work hard for a short period of time, say 30 seconds then rest for 10 then repeat. These workouts tend to alternate 30 seconds of cardio with 30 seconds of intensity weight work, either using body weight or free weights. Don’t be fooled by some of the short routines…. they are tough and make you sweat. If you feel they are too short you can always play the video again. I would recommend accessing the videos through their pinterest account as it is easier to navigate to the work outs. The host of the work outs, Lisa Marie, is highly motivating and down to earth and has a body to die for!

Today I have also invested in a RIP60. It looks like a piece of torture equipment but it is suspension training like the more popular TRX.

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The Rip:60 training system is unique as it uses suspended rotation to use more muscle groups during your work out. With suspended rotation, your body is forced to stabilize and balance throughout your workout so more muscle groups are used and you constantly target your core with every move. This innovative suspension engages your nervous system and trains the muscles in your body to work together, leading to more strength, power and better results.

 

 

I haven’t tried it yet….. but it does look very nice next to me on the sofa…… well….. it is a start!

 

 
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Posted by on May 16, 2014 in Uncategorized

 

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Weight

Weight

So I know I said I wasn’t going to get hung up on the weight loss thing on this 10 week journey I am on but I am a typical woman with body issues so I got on the scale. I have to admit it was a mistake. Last week I lost four pounds and this week I have put on two. It really is  demotivating since I have eaten around 1300 calories a day and trained hard on 6 of those days burning at least 500 calories with each workout.

So on this piece of bad news I decided to check my measurements and they are not  too bad. I have lost three quarters of an inch off each thigh and my waist and half an inch off each arm and my hips.Those of you who know me will know I didn’t want to check the loss round my bust! So how can the weight loss be so poor but the inch loss ok…. I decided to do a little research to see what the phenomena was which I think effects many women and is probably responsible for many people giving up on their plans.

I read a few blogs and in layman’s terms the  facts seem to be that when you start a new work out programme especially one that is very intense like mine you experience muscle soreness. This type of soreness is thought to be caused by tissue breakdown or microscopic tears in muscle tissue. When this happens, the body protects the tissue. The muscle becomes inflamed and slightly swollen due to fluid retention. This temporary retention of fluid can result in a 3- to 4-pound weight gain within a few weeks of a new program. After reading this I had a bit of an aha moment….. yes I thought…. that makes sense…… so after a little cheating today (yes I am human… I had chocolate) my quest for a lean body continues……

 

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Posted by on May 10, 2014 in Fitness

 

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Week 2 Day 3

Week 2 Day 3

Things are still going quite well. Although my husband has just put dinner on the table consisting of nachos and salsa and cheese even though I specifically requested no dairy. Ah well, can’t be perfect all the time. It was good though!

I have been taking chicken salad to school for lunch and it got to the point yesterday where I really couldn’t eat it anymore! Ugh!!! So today I had smoked salmon, a lot more decadent and very yummy!

I haven’t felt the best since doing this diet. I’m not sure whether it is lack of variety or just ridding myself of toxins from dairy or wheat. However I have noticed a difference in my skin which appears to have cleared of any blemishes and I have actually felt better today. That is 10 days in. If you are interested you could have a look here to find out about dairy intolerance. http://healthpositiveinfo.com/top-5-symptoms-of-dairy-intolerance.html

I also went to Costa today and had a  decaffeinated cappuccino with soya milk….. to be honest it wasn’t that bad but I also didn’t enjoy it as much as I thought. Coffee appears to be a way of life and a very social pass time so it was nice to find that Costa do do a non dairy alternative. Pity about the cheese I just ate! :-)

 

 
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Posted by on May 6, 2014 in Fitness

 

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Diet

Diet

I’m 5 or 6 days into this thing now. I’ve trained hard with Chad 3 times and by myself once. I don’t find  exercise difficult to motivate myself to do. I enjoy it and I have seen results. More on exercise another time.

However the whole eating thing is really difficult. It is alright reading about eating 5 small meals per day  and seeing all these lovely skinny recipes but I honestly haven’t got the time to shop, and prepare them let alone searching for things I like in recipe books and online. Due to this I am already bored of the diet. I have been consuming meal replacement shakes at work for ease plus chicken salad….. boring!!! and then having a small meal in the evening. I’m not sure it is great being bored with my diet this early on!!

So I have been searching the net for alternatives and I came across this  5/2 diet or intermittent fasting or alternate day dieting. I thought it may suit me as I am an all or nothing type of girl. I can quite easily sit and look at a bag of dorritos and not touch them but have one and I have to eat the whole bag, even the family size pack!!! The point of the diet, if you don’t know, is that you have a restricted number of calories 2 days a week, typically around 500 and then eat as normal the rest of the week. I’m presuming you aren’t meant to just stuff you face on the other five! I think I can continue with what I am doing for another week without getting completely bored then I may switch to this. If anyone has ever tried this diet  please let me know. And just as a side line I am four pounds down this week, so even though it is tedious it has worked.

While we are talking about diet I thought I would share my favourite recipe which is really easy to shop for and prepare and absolutely delicious. The recipe below serves one.

Salmon Noodles

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For the marinade

2 tablespoons of teriyaki sauce

juice of half a lime

 

For the salmon and noodles

salmon fillet

30g of rice noodles

425 of chicken stock

60g of sugar snap peas

60g of beansprouts

40 g of bamboo shoots

red chilli, spring noons and coriander to taste.

 

1) Mix the lime juice and teriyaki and marinade the salmon for a few minutes then dry fry the salmon keeping the marinade for later

2) Meanwhile bring the stock to the boil add the marinade and sugar snaps and cook till tender.

3) Place the rice noodles in a deep bowl and top with the bean sprouts and bamboo shoots. Pour the hot broth and sugar snaps into the bowl and scatter with chilli, coriander and spring onions to taste. Place the seared salmon on top……. delicious!

 

 
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Posted by on May 2, 2014 in Fitness

 

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Supplements

Supplements

As per the plan I have been watching my diet since Sunday. Since I will be cutting out wheat and dairy I had decided to supplement my diet with a multi vitamin, calcium, (because I have a deficit anyway) some omega oils and I thought I would also try creatine.

Creatine is a supplement which is meant to help to build lean muscle. Since that is what I am trying to do I thought I would give it a go. As per the instructions you are meant to overload on it for around 5 days taking about 20mg per day then drop to a maintenance of 5mg. On Sunday I felt a bit out of sorts but put it down to  the first day of a new regime. Yesterday I felt really sick for most of the day and this morning after taking 5mg of creatine I vomited! UGH!!! So it seems that good old muscle builder does not agree with me. I googled the problem and it seems I am not alone in my intolerance to this product. I have been taking it in powder form dissolved in liquid but according to some of the information I may not get the same effects if I take it in tablet form. It may be worth giving it a go but will wait a week. The very though of taking creatine makes me feel nauseous!

 
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Posted by on April 29, 2014 in Fitness

 

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