Tag Archives: exercise

Could You Lose 2 kg by Christmas Day? or How To Give Your Health and Weight Loss Program A Boost,This Festive Season


 

Editor’s note: This post is written to encourage and support anyone who has begun a weight loss journey and is concerned that Christmas and the holiday season might be their downfall! If this is not you, then Happy Holidays anyhow and I hope you enjoy your Christmas cheer! If you yourself have any tips or advice to help those who might still be struggling with weight loss issues then please share them with us all in the comment box. Thanks….

P.S. I have written this post according to the traditons here in Australia where I live. I realise that many of you have just celebrated Thanksgiving too. I hope you enjoyed yourself and perhaps you should read this post after you have recovered!!  Happy Thanksgiving to you anyhow – it sounds like a wonderful tradition!

The Big Question

Could you lose 2 kg by Christmas Day? Of course you could! With exactly one month to go till the big day, a weight loss of 2 kg is definitely achievable, given that the expected and healthy loss for anyone on a weight loss plan or program is about 0.5 kg a week.

Trouble is around this time a lot of people on weight loss journeys start to worry because they know that pretty soon, food is going to be a very big player in every social event and get together. But relax…..really…with a little bit of forward planning and decision-making the ‘food thing’ or our ‘impulse control thing’ does not have to get out of hand.

It does however, take some conscious thought.

Planning Ahead For Parties

First up here’s an idea that a friend shared with me some time ago. I’ve tried it and it works. It’s also extremely simple.

It involves ‘visualising’ (which is basically just creating a mental picture) of the food you know or think will be offered at a particular event and then ‘seeing’ yourself either saying ‘no thanks’ or just shaking your head. By doing this you are creating a conditioned response to the food instead of just reacting to. You are being a ‘mindful eater’ instead of the opposite. All good, so far.

But what about liquid calories? These also need to be taken into account, so choose your drinks carefully and dilute them with soda or mineral water where you can. Or don’t drink at all. There’s a thought!  I know, it is CHRISTMAS ….so go ahead and celebrate, just be mindful of all you consume though and trust me you can still have a great time!

The Real Focus

Christmas really is about sharing and getting together with family and friends. The food is part of the tradition, but it’s not the essence of the day. Good conversation, catching up with the lives of those whom you don’t see often enough and simply sharing some love and laughter can all take place with or without the food. So if you are serious about avoiding a ‘weight loss blowout’ this Christmas try to reflect on the real and important part of the Christmas message and the ‘food thing’ will have far less emphasis for you.

More Tips..

So, we’ve taken care ( at least a little) of those good choices you are going to make at your office party or get together.  Another tip would be to take your own plate. Everyone always appreciates a beautiful healthy fruit platter on the table which is fine to nimble from any time! Similarly, you can bring fish to a barbecue, some low fat snack items from the health food store or anything else that you know is going to prevent a blow out of your daily calorie count.

Forward planning all your snacks and meals is always a great idea when you are on a weight loss plan, but it is even more important now when you may be feeling that temptation is all around you. Stick to what has worked for you already and you’ll be fine!

New Shoes, New Routine, New Energy

This month leading up to Christmas is also a great time to give your exercise routine a bit of a kick in the butt!! Rather than start scaling back your workouts (because you’re going on holidays) why not rev it up a bit!!

 Find some new hills to climb, choose a new machine to use at the gym or just spent an extra 20 minutes a day being active. I’m going to!

While you’re at it, why not visit the shops and treat yourself to some new workout gear? Perhaps a new pair of runners or gym pants. Anything that will give your ‘fitness psyche’ a little pick me up, is helpful.

One More Thought….

Another great idea is to start sourcing some beautiful low fat and low calorie dishes and recipes. There are loads of alternatives to ‘traditional’ dishes out there to try!

Christmas and the holiday season can be a time when you really boost your weight loss efforts if you are willing to. And if you need any further support or just would like someone to tell you what a great job you’re doing (and you probably are!) then don’t hesitate to drop me an email or a comment!

 Love to help, if I can. 🙂

Do you find it hard to stick to your weight loss plan over the holidays? Maybe you’ve already lost weight yourself and understand how others might be feeling?

Perhaps we all should stay mindful of our food choices these holidays whether we are on a weight loss plan or not? What do you think?

Lastly, do you have any great low-calorie recipes for ‘alternative’ dishes for Christmas? Love to have you share them or any other tips or advice you may have….as always love to hear from you. 🙂

 

P.S.If you liked this post please share it !!

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What Is Weight Loss – Just a Slim Body or A Healthy, Vibrant and Fully In Charge of Yourself Way To Be?


I thought today I’d pose a few questions to you, about what we conceive the journey of weight loss to be.  So many of us think of weight loss only in terms of the slim, attractive body we may gain. Yes, one plus. However, in my humble experience, it has been so much more.

Active Aging

One of the most wonderful benefits, in changing your lifestyle to a more active and nutritionally centred one, is the anti-aging effects it has on your body.  We all know some older people who do things in their later years that amaze us and seem to defy their ‘years’. Similarly, we all know young people, who simply seem to have ‘gotten old before their time’.  Regular activity and exercise seems to be the differentiating element here.

Furthermore , did you know that:-

1) Nutritionally nourished skin sags less. 

2) Regularly exercised muscles get stronger and do not atrophy (NB: muscular atrophy is a common and debilitating ailment of old age).

3) An exercised heart pumps more effectively and efficiently. 

4) An regularly exercised body will cause blood pressure to drop and cholesterol levels improve.

More Energy, Better Moods

Your body’s positive responses to exercise do not end there, however.

Two of the less known side effects are the release of neurochemicals that enhance your mood and the corresponding reduction in stress hormones, both which lead to greater feelings of wellbeing.

In short, take up regular physical activity and you will be more energised physically and emotionally! One of the further benefits is that this leaves you more time for other life enriching activities, which you previously avoided or simply, ‘didn’t have the energy’ for !

Biological Age versus Chronological Age

In addition, all of the individual enhancements when amalgamated and calculated as a whole, can also define your new biological age. Yes, that’s right – a healthy, active lifestyle can reduce your age (biologically speaking)!!  Now you may be thinking – nah, a 40 year old is a 40 year old, end of story.  Well, not really.  When the determinants of health which we have described above – ie blood pressure, cholesterol readings, heart health etc..are collated and examined,  no two 40 (or 50) year old are ever the same!

A healthy, fit and active 40 year old can have readings and reports that equal that of the average 25 year old, whilst his inactive and overweight counterpart may have results that equal that of the average 70 year old!

As a motivational tool on your weight loss journey then, my humble suggestion is that next time you have a “I need to lose weight” thought that crosses your mind, allow yourself also to reflect on the long-term and wide ranging benefits to your longevity, your well-being, your energy levels and quite possibly, your personal happiness. 🙂

 

How old were you when you took up fitness training or a new physical activity? Do you agree that age is something not defined by the calendar but rather our attitudes and behaviours regardless of our age ‘number ? Do you know any older friends or relatives (or maybe it’s you!) who are defying the expectations of their age and doing something extraordinary?

Fitness Training With Zero Motivation: Is It Possible To Achieve?


 

 

It’s Late Afternoon

I raise my arms to my car’s steering wheel and I can hardly lift them. My arms are heavy and every muscle quivers with a familiar, pleasant fatigue.  For a minute, I pause to acknowledge the warm  energy running through body and then slowly, I start the car’s engine. I feel good.

One Hour and 18oo mls of water, earlier……

I didn’t really want to work out today. At least, not all of me wanted to. My mind was the enthusiastic one. My body, a little fatigued from a late night looking after sick children, didn’t agree.

I began slowly, focussing on the loud, upbeat music playing in the room. In a few minutes my energy had lifted as another gym goer began working out beside me and  it didn’t seem long till  fifteen minutes on the cross trainer was gone. I looked at the workout record – 160 calories and 2 kilometres. Okay, I thought that is a start.

My first bottle of water was empty, so I refilled and moved to the weights room.  Weights, my mind began to groan. They’re heavy.

The Body/Mind Thing

My body was energised a little now, so thankfully it took over and I found myself pushing the chest press. Three sets of 12 reps.  And half a bottle of water.

My body wasn’t noticing it’s fatigue so much now. Good. Maybe I’ll get this done after all.

Onward and Upward

One weights exercise I have always loved is leg presses. Weird. I don’t know why I enjoy it so much, but when I recently pressed  60 kg of weight I was happy. Deliriously and ridiculously.  Maybe it’s because each time I add a little weight I remember this fit and energetic girl (younger than me) whom I met on my first gym visit. She was pushing 100 kg at the time and I was in total awe of her. I guess it was then that I began a subconscious desire to the same. And I’m getting a little closer each week.

There’s more??

Bicep curls aren’t much fun sometimes, but I did them anyway. A few sets on the high low pulley then saw my caesarean section scar nearly pop right open!! My abs were certainly being worked, as well as my triceps ( the muscles the machine is intended to target).

By now I was two bottles of water down and watching the clock. I am usually on a time restriction when I visit the gym, but I wasn’t leaving till I’d finished the workout. The fact that I’d forgotten my iPod was still annoying me though – I needed something to tune out the ads for funeral plans ( I know, what are they thinking???) that kept playing on the cable tv.

Argghh, I needed my music.

A Distraction

Thankfully it soon became a bit easier to ignore the intermittent ads as two rather strong (okay and good-looking) muscular guys entered the room. They smiled and even politely offered to carry a weight to my next machine for me. Thanks, but no thanks guys. I know I’m a woman, but I’m here to lift weights, so I will.

Still it feels good  to be treated well by your fellow humans and at a time when I may have been tempted to stop, I kept going.

A few distractions are good.

The Last Bit

The rest of the workout wasn’t hard at all. I refilled my water bottle for the third time and then did another 10 minutes on the cross trainer.

Yep, my muscles shook a little at the end, but my energy levels were high. I was glad I came.

Have you had days like this? Have you tried to get through a workout when motivation was low? Or perhaps  you’re still wondering whether weights and workouts are the thing for you?

A Motivational Weight Loss Talk: Will Your Decisions Effect Your Weight Loss Potential


Hello friends,

Hope this post finds you well and enjoying your weekend. It is election time here in Australia, so we are all out at the polls today. Gotta say that politics isn’t really my thing, but it has got me thinking about my decisions.  We all have to make them at some time or other and whether it is a decision about the nation or a smaller more personal one, the long-term impact of our decision-making can not be denied. It is the substance which shapes our lives. 

Will I exercise? Will I make lifestyle changes ? Will I go to that seminar, read that book, join that club ?  Every decision we make now will affect our lives, for better or worse, some time later on.  Even avoiding or not make a decision is a decision.

The following video (or link) discusses this reality and as it is presented by a very entertaining motivational speaker, I thought I would share it with you today. I think you will enjoy watching the speaker and hope you will also draw some motivation from the experience.

It is a brief video, but definitely worth watching. 

I have also included another video which is equally uplifting and inspiring, albeit in a different way. Watch them both if you have the time or if you want to choose one, well that’s a decision for you to make!  

Hope you continue to have a wonderful weekend, folks. Talk to you next week,

hugs,

Mon

Video 1:

Video 2: