Archive | August, 2010

Rewards & Recognition

31 Aug

The WRONG way to reward yourself!

How are all my healthy people doing?  Exercising?  Eating well?  Feeling like machines?  Can I get a hell yeah?!  HELL YEAH!

Leading a healthy lifestyle has its many rewards in terms of physical and mental benefits however sometimes we really WANT something tangible.  And so we should!  We have worked hard – we deserve a reward!

Often the first thing people think of is food…

"Eat me! You have worked so hard! Go on! You deserve it!"

Don’t you dare listen to that ice-cream (burger, fries, pizza, chocolate…)!  It is evil and it wants to hurt you!  It doesn’t want you to succeed in your weight loss goals.  It wants to BRING.  YOU.  DOWN.

And if you worked out that day you can say goodbye to all those calories you burned!  Say goodbye to all that hard work!  Because by rewarding yourself with food you are undoing every last minute of that training session.

All you need to do is remember all the sweat, the aching limbs and the red face and that should help you say no to food rewards!

So, what are some ideas for weight loss rewards?

When I lost my first 5kg I bought myself a lovely Guess watch.  I worked so hard and I had that watch in my mind the whole time.  It felt so good to go to the jewellers and finally buy it.

Here are some other non-food suggestions:

  • A relaxing facial
  • Clothing in your brand new size
  • A massage
  • A weekend away
  • New training gear
  • A piece of jewellery
  • A night at the movies (bring healthy snacks!)
  • Dance lessons
  • A new pair of shoes
  • A new pair of sunglasses

There are so many non-food rewards to choose from so why not make a weight loss chart reward chart?  This will really get your motivation soaring!

Whilst rewarding your efforts with food is a big no-no, do remember to ‘treat’ yourself weekly.  A couple of squares of good quality dark chocolate, a scoop of ice-cream,  a couple of biscuits with dip or cheese or (note: do not consume all at once!) a glass of your favourite wine are all perfectly acceptable occasional ‘treats’.   Savour them, eat them slowly and thoughtfully.  Consider the texture and the flavour.  Stop what you are doing and do nothing but focus on that treat and make it really count.

What is your favourite non-food reward?

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7kg To Go!

30 Aug

In celebration of only having 7kg to go until I reach my first BIG weight goal, here are some things that weigh 7kg.  Enjoy.

A Boston Terrier

A Daschund

My Mum's Daschund "Jackie"

A 9 Month Old Baby

freedigitalphotos.net

A REALLY Big Turkey

The Amount of Weight Nicole Eggert Lost

THIS Baby Seal

THIS Burger

Changing Things Up

29 Aug

I’ve been having some bowel issues. There. I said it. I’m pretty sure you all want to know about it. You wouldn’t be reading this if you didn’t. I just don’t feel… ‘right’. Bloated, uncomfortable, queasy and gassy… I would like to be none of these things.

So I had a chat to my trainer about it and we’ve decided I should try to limit my wheat for a while to see if that is the cuplrit. It could also be the copious amounts of dairy I’ve been having so I’m going to cut back on that a little bit too.

Breakfast will be strawberries or banana, low fat natural or greek yoghurt with walnuts, almonds, brazil nuts and LSA mix with a drizzle of honey.

Morning tea will be a piece of fruit and a cup of green tea.

Lunch will be garden salad with brown rice and tinned salmon or grilled chicken.

Afternoon tea will be hommus or cottage cheese with carrot sticks and a cup of green tea.

Dinner will remain unchanged so the usual protein and vegetables with legumes or steamed baby chat potatoes or brown rice.

After dinner will be a cup of warm mill with a splash of honey and vanilla.

I’m feeling good about the new changes! It’s very balanced and all fresh and tasty food.

Hopefully my belly will feel good about the changes too! Bye bye bloating!

What does your staple diet look like?

Tweet Tweet!

27 Aug

Hey ya’ll!

Me Vs. The Bulge is on twitter now so please follow me!

What’s your twitter name?  I’d love to follow you too!  Not like a stalker or anything… nothing suss… just two (or several hundred) people innocently following each other in cyberspace.

5 Things I’m Looking Forward To

27 Aug

1. My best friends wedding in October and finally not looking like the chubby bridesmaid!

2. Being able to finally wear shorts that come ABOVE the knee!  No more of this:

And a HELL of a lot more of this:

“Weeeee!  I’m smiling because I look great in shorts!”

3. Crossing the finishing line in my first 9km race on September 19th hopefully not looking like this:

4. Wearing a bikini confidently on the beach this summer!

“Tra-lalala-lala, I’m Miranda Kerr and I look fab in a bikini! Weeeee!” (Seriously, that’s how pictures of beautiful girls translate to me in my head)

5. Being healthy and fit well in to my old age!

Madonna is like 75 now, right? Look at her go!  😉

What are YOU looking forward to?

Miso Healthy!

26 Aug

Get it?  Me… so… healthy?  I’m a word play genius!

I love miso soup.  Whenever I go out for Japanese food I look forward to the delicious salty broth that warms up your insides and gets your palate ready for raw fish goodness.  I can see how that sentence would not appeal to some but to me it’s abso-fricken-lutley delicious!

Miso soup is relatively high in salt so you should watch your salt intake for the day if you plan on having it (it has approx 800mg and your daily limit is 2500mg) however the health benefits are quite amazing:

  • Reduces risks of cancer including breast cancer, prostate cancer, lung cancer and colon cancer
  • Protection from radiation
  • Immune strengthening
  • Antiviral – miso is very alkalizing and strengthening to the immune system helping to combat a viral infection
  • Prevents aging – high in antioxidants, miso protects from free radicals that cause signs of aging
  • Helps maintain nutritional balance – full of nutrients, beneficial bacteria and enzymes, miso provides: protein, vitamin B12, vitamin B2, vitamin E, vitamin K, tryptophan, choline, dietary fiber, linoleic acid and lecithin.
  • Helps preserve beautiful skin – miso contains linoleic acid, an essential fatty acid that helps your skin stay soft and free of pigments.
  • Helps reduce menopausal complaints – the isoflavones in miso have been shown to reduce hot flashes.

(http://www.bodyecology.com/07/02/15/miso_health_and_anti-aging.php)

You can buy instant miso from supermarkets fairly cheaply although try to choose one with the lowest salt content.

They are really low in calories too!  I’m currently drinking Hikari’s Wakamejiru 12shoku which contains 28.5 calories and less than 1g of fat per serve.

A perfect accompaniment to any meal!

Sipping whilst browsing the VS catalogue

Do you enjoy miso soup?

Natalie Carter Talks Burning Fat FAST!

26 Aug

Here’s a great post from my friend, trainer and fellow blogger about the best exercises to really get that fat burning!  Crack, sizzle, pop like sausages on a grill – let’s get that fat dripping off!  Bad mental imagery… but you get the idea.

Burn Baby Burn…My Top 5 Fat Burning Exercises

As a trainer, I am always asked what exercises are the best for fat burning.

What do people mean when they say Fat Burning? Basically all exercises Burn Fat or Calories, however there are different ones that help fat loss happen FASTER. We all want fast Fat Loss, don’t we? Hell Yes! There is nothing worse that slogging your guts out for no results. All my clients find that within 4 weeks or less they have achieved their first signs of Fat loss. It might be a couple of kilos lost or that centimetres have vanished into thin air.

So here it is folks….My Top 5 Fast Fat Melting Exercises

1. Resistance training:

Lifting weights or even just using your body weight as resistance is the best way to burn fat and lose weight. It is so effective because whilst you are performing the exercises you are burning fat. Then when you stop you are still burning fat for up to 72 hours after. What? Yep you read right, not only whilst doing the actual activity but even when your sitting at your desk, you will be enjoying the benefits of resistance training. Try big movements like squats and lunges, pull ups and push ups.They utilise more muscle groups therefore giving you greater calorie output. Here is a great workout to target all the major muscle groups.

Calories used in 60min of resistance: 400-600 cals depending on your body weight

2. Running

Lace up your shoes and get out there. Running has many benefits. Here’s a few: Increases bone density, it’s free, burns loads of energy (calories), decreases stress levels, tones your legs and core- not to mention your butt! Try incorporating more running into your current routine. For every 3 minutes of walking try 1 minute of jogging or running. When you get better just reduce the walking time. You’ll be striding it out in no time.

Calories used in 60min of running: A whopping 600-1000 cals, depending on your body weight

3. Boxing:

What a great way to burn lots of calories, get fit (increases cardio fitness) and have an amazing looking upper body. You work on all these elements when you box. Try a boxing class, box with a trainer or a partner. When you punch against pads this is a form of resistance training. It is important to have some technique lessons first and always wear good quality protective gear (wraps and gloves). You’ll also improve your hand eye co-ordination. Move over Rocky!

Calories Burned: 800-1000cals per 60mins of Boxing, depending on body weight

4. Skipping

What a great way to burn fat on holiday or if you have a small amount of space. You will also increase your fitness levels by adding skipping to your fitness routine. Start off with 1min skipping with 30 secs of rest then increase as your fitness gets better. You will improve quickly, just stick at it. It’s also great for co-ordination.

Calories Burned: 600cals per 60mins of skipping, depending on body weight

5. Group Sports like Touch Football and Basketball

A great way to exercise, because you tend to forget you are actually doing it! Improves co-ordination, balance, strength and cardio fitness. The social aspect alone is a great benefit. Try to find a group of people who will push you to your limits and will encourage you.

Calories Burned: 500-700cals per 60mins of Touch Football, depending on body weight

Try to incorporate all of my Top 5 Fat Burning exercises into your fitness regime to get maximum results.  Mix it up!

Online Personalised Fitness Programs (To do at home, in the park or at the gym) are available her.