Tag Archives: diet

The End… And the Beginning!

1 Aug

After an extremely long hiatus it is time to announce the closing of this blog (and chapter in my life) and birth of my new blog for my business, Daily Dose Fitness & Coaching.  Me Vs the Bulge will be kept live but no more posts will be added.

I wish to thank each and every one of you for following me over the last couple of years and being so supportive and encouraging.  Without you all I don’t know if I would be the person that I am today and I can’t express my gratitude enough.

So, this is not the end, but a new beginning!  A new life, a new vision, a new meaning and purpose.  A brand new me that I wish to share with you all in my true warts and all fashion. 🙂

Please come on over and read the new blog at Daily Dose Fitness & Coaching!  Can’t wait to see you over there!

Much love,

Amanda Marie

xoxo

Your Questions Answered, Part 1

15 Jan

The other day I sent out a tweet and a Facebook status asking people to send me any questions that they might have in regards to my weight loss journey over the last 2 years and I was blown away by all the questions that came flooding through!  So, I will answer as many as possible over the next few blog posts and you are definitely welcome to keep sending them through!

@enzee17 asked:

I’d love to see an example of a food diary for a day from your old life compared to your new life.

I’ve been thinking about doing a post on this for a while now!  So here it is:

Old me:

Breakfast – would usually be toast with vegemite and margarine or 3 weet-bix with a teaspoon of sugar and milk.

Morning tea – cup of tea with milk and 2 sugars and biscuits from the biscuit jar at work.

Lunch – I used to buy my lunch a lot so I would either get a sandwich, sushi, salad… whatever I could grab really.  I tried to eat healthy where I could but I didn’t really understand nutrition the way that I do now so often my food choices were not the best but I rarely ate fast food so I thought that I was being good!

Afternoon tea – muesli bar, diet yoghurt or a piece of fruit always followed by… more biscuits. 😐

Dinner – I used to use those Masterfoods meal bases a lot or jars of sauces like Kang Tong or Chicken Tonight to make casseroles, pasta dishes and stir fries.  I used to think I was a really good cook when using these things!  A regular Martha Stewart!  I didn’t realise how full of sugar, salt and preservatives they are… Also, my dinner servings would be HUGE and were always washed down with soft drink.  I’d also make buttery mashed potatoes and fatty cuts of meat (pork chops, sausages, lamb cutlets etc) but I would always serve them with salad or vegetables and this made me think that I was being “healthy”.

Dessert – I’d generally always have something sweet after dinner like ice-cream or chocolate.

New me:

I’m not really able to give out my full diet in its exact entirety as my coach has devised it for me and it is her intellectual property but I can say the basics!

I eat a lot of oats, eggs, low fat natural yoghurt, berries, tuna, brown rice, fresh vegetables, fresh salads, fish, chicken, lean cuts of red meat, sweet potato, whey protein, rice cakes, low fat cottage cheese, natural peanut butter, fruit (one piece of low sugar fruit daily)… It’s very varied at the moment!  I don’t know exact calories, I just eat as clean as possible.

I do not have artificial foods or diet soft drinks – everything I eat is as close to its natural state as possible (except cheat meals where anything is fair game)!  This is the way I have been eating for a good 6 months or more now and have gotten great results.

I use flavourings like herbs, spices, chilli, garlic, ginger, tamari and stevia.  Essentially it’s pretty much a typical body builders diet.  In the next week or so it will tighten up A LOT and I will go into a strict comp prep diet that isn’t reasonable for anyone to follow, except if you are competing!

Progress Pic, January 2012

@Addicted_Cloth asked:

I would like to know how you conquered seeing food as a fuel and not pleasure – my BIGGEST problem.

Some time ago I wrote a blog post on this called It’s Time to Disconnect.  I just read it then and I still feel the same way.  Actually, I feel even MORE comfortable with seeing food as fuel because of the results I have gotten from eating clean and the close proximity of my comps!

I guess when you want something SO BADLY all temptation falls away.  I am so intently focused on my goal of rocking it on stage and achieving the best physique that my body is able to give me that I find it easy to switch off the little voice in my head that is begging me for tasty treats when I need to. You just have to make your goal THAT important to you.

But I will be honest here, over the last week or so I have been having more cheat meals scattered throughout the week because I know that in a weeks time I will be going 100% clean so I’m getting any last bits of cravings out of the way now so I can totally switch into machine mode when I need to without feeling like I’ve missed out on something.

I also thrive on routine and repetition.  Knowing that I have all my meals set out for me and ready to grab when I need them is extremely comforting to me and makes me feel really at ease, even if it is the same meals over and over again.  I don’t know exactly why, but I guess it’s because I just don’t have to worry about it and I can focus my mental energy into my training and getting through my day-to-day life.  It’s just one less thing to worry about.  If you make it not an issue, it won’t be an issue.  It really is a mental thing that takes quite some time to figure out, I won’t lie!

Welcome to the Gun Show!

Well, there’s 2 questions answered!  I’ve got a whole heap more coming up!  This has been fun actually and has helped me get my blogging mojo back!  Looking forward to what else you guys come up with and I hope this helps.  🙂

Dexa Scan – Follow Up

28 Dec

Way back in August I went for my first dexa scan.  When I left Jarrod at MeaureUp that first time I vowed that I would reach my goals of achieving 23% body fat and having between 10kg and 15kg of fat mass in 12 weeks.  I went back to Jarrod recently, about 16 weeks later, and here is how I went!

August Results

Body fat percentage: 27.6%

Fat mass: 18.5kg

Lean muscle mass: 45.8kg

Body Part Breakdown:

Each arm: approx 1kg fat mass; 2.2kg muscle mass
Trunk: approx 6kg fat mass; 23kg muscle mass
Each leg: approx 4.5kg fat mass; 7.8kg muscle mass

December Results

Body fat percentage: 21.9% (5.7% drop GOAL REACHED)

Fat mass: 13.8kg (4.7kg drop GOAL REACHED)

Lean muscle mass: 46.4kg (600g gain)

Body Part Breakdown:

Each arm: approx 700g fat mass; 2.4kg muscle mass (a drop of 200g in fat and a gain of 200g in muscle in each arm)
Trunk: approx 4kg fat mass; 23kg muscle mass (a drop of 2kg in fat and a small increase in muscle)
Each leg: approx 3.5kg fat mass; 7.5kg muscle mass (a drop of 1kg in fat and a small decrease in muscle in each leg)

December Scan

I’m extremely pleased with my results!  I now have no doubt in my mind that I will be stage ready in 4 months (YES!  4 months!  More on my comp in an upcoming post!).

To be in a good position for comp I need to lose another 4kg of fat.  I think that is very doable seeing that I just lost that amount in 4 months and I wasn’t even on a hard cutting diet!  Nor was I very strict with my cardio either.

I am extremely excited to see what changes my body is going to make over the next few months and can’t wait to share it all with you guys!  Stay tuned! 🙂

Giveaway: Balancing Health and Wellbeing with Blackmores!

2 Dec

I was recently contacted by Blackmore’s to do a review of their new “Personal Health System”.  At first, I was a bit wary.  I get asked to do a lot of product reviews and I like to align myself only with things that I truly believe in and things that I think are relevant to mine and my reader’s interests.  So I had a quick squiz (yes, squiz, I’m standing by that word!) at the site and I was actually pleasantly surprised by what I saw!

Developed specifically for time-poor Australians, The Blackmores Personal Health System (PHS) takes Blackmores’ expert understanding of nature and science a step further, providing an individually tailored online health program which combines the latest interactive technology with personal support from Blackmores’ team of naturopaths.

Basically, it is a 360 degree holistic approach to health including menu plans, nutrition advice, fitness suggestions, and a community of support as well as a lot more. It gives time-poor people the opportunity to stay fit and healthy wherever they are, whenever they want, with the support they need.  Blackmores has also welcomed Asher Keddie (Australian actress and star of TV show OffSpring) as their inaugural PHS member and ambassador.

I decided to trial the Sport & Fitness Program as it was most relevant to my goals.   The first thing I did was get stuck into the Health Assessment which was VERY thorough!  I may have giggled at how many questions about pooh it asks but hey, a healthy pooh is very important!  😉  My overall score was 82/100 which is 14 points above the average of all females.   It went on to show the areas that are letting me down – vitality and digestive health being the main culprits.  But after having a chat to one of their wonderful naturopaths and being sent some awesome supplements to try, I’m pleased to report that these issues are no longer such a problem for me!  I’ll provide a review on these products in another post!

Once I had completed the assessment I started browsing the other areas of the program.  There was really nothing that it didn’t cover – it has everything!  It provides you with a menu plan, a workout plan, a food and workout diary, a My Body tracking system (where you can record PBs, your weight and measurements – SO motivating!), access to email your assigned naturopath whenever you see fit (my FAVOURITE feature) as well as an awesome resource library that has great articles on nutrition, exercise and healthy living.   There is also a great forum with over 308,000 members and growing!  I personally think that being a part of a community is highly beneficial to reaching your goals as it provides an invaluable amount of support and motivation.

I honestly can not speak highly enough about this system!  I have only covered the basics of it too, it offers so much more!  And lucky for you guys I have TWO FREE one-month passes to giveaway (valued at $49.95 each)!

To win just leave a comment below on why you think you are deserving to win this prize!  A winner will be drawn at random on Monday the 12th of December at approximately 9:00am EST.

Get in quick guys!  This is a great way to help you start your new year (and new you!) with a bang!

Clean Eats: Garli, Chilli, Ginger & Soy Barramundi

27 Oct

Haven’t done a recipe post for a while! But I haven’t been very adventurous to be honest. I keep having the same things over and over so when I thought up this baby I was excited to share because it was such a welcome change from the usual!

20111027-081357.jpg

It’s not much of a recipe, really. You know me – add “some” of this, a “pinch” of that! I believe cooking should be to YOUR tastes. Get creative!

So, this is what I did:

I heated the oven to about 190 degrees Celsius. On a baking tray lined with baking paper I placed my fish fillet, face up.

In a bowl I combined chilli, minced garlic, grated ginger, soy sauce (I prefer to use tamari but had none left) and a splash of fish sauce. I mixed this all up to form a watery paste and then drizzled it over the fish, reserving some for the vegetables. Then I baked that sucker for about 15 minutes (until the fish was easily flaked with a fork).

Then, I tossed some vegetables (baby bok choy, mushroom, broccolini, capsicum and zucchini) into a hot pan and poured over the remaining sauce. I stirred them around until they were wilted slightly but still maintained some crunch.

And that was it! Simple, clean, delicious. I think this would work well with chicken or turkey breasts too!

Give it a go and let me know what you think. 🙂

Working to the BEAT!

18 Oct

Before I head to the gym, I go through the following list:

  • Towel & gym pass – check
  • Dri-fit or moisture-wicking workout gear – check
  • Nike frees 2 – check
  • BCAAs – check
  • Post-workout protein shake – check
  • Shaker bottle – check
  • Earphones and iPhone with all my music stored on it and sorted into playlists – check!

The last one for me is the MOST important thing.  There is nothing that will get me amped up for a workout more than good tunes.  I often get asked, “Don’t you get bored doing long sessions of cardio?”.  NOPE.  As long as I have my tunes I am good to go!  I seriously get so very peed off if I forget my iPhone or even WORSE when I forget just the earphones.  YOU ARE USELESS TO ME NOW, IPHONE!  USELESS!!!

So, when I was contacted by Chris at RunHundred.com to do a blog post on the most popular workout songs for September 2011 I thought, why yes, I would love to do that!  This is a great chance for my readers to understand the benefits of training with music!

The best type of songs to listen to when doing moderate cardio activities like jogging or working out on an elliptical trainer are songs that are 120 – 140 beats per minute.  This tempo is similar to the average person’s heart rate when working out.   For a higher intensity session, go for songs with about 150 beats per minute.  Work out in time to the music and feel the minutes just pass you by!

Here’s the full list, according to votes placed at RunHundred.com.  I have highlighted in bold my personal favourites.  😉

Pitbull, Ne-Yo, Afrojack & Nayer – Give Me Everything (Sidney Samson Remix) – 129 BPM

Nicki Minaj – Super Bass – 128 BPM

Switchfoot – Dark Horses – 83 BPM

Gym Class Heroes & Adam Levine – Stereo Hearts – 90 BPM

Lady GaGa – Edge Of Glory (Bare Noize Remix) – 140 BPM

Pitbull & Marc Anthony – Rain Over Me – 128 BPM

Nadia Ali, Alex Kenji & Starkillers – Pressure (Alesso Radio Edit) – 129 BPM

T.I. & B.o.B. – We Don’t Get Down Like Y’all – 92 BPM

LMFAO, GoonRock & Lauren Bennett – Party Rock Anthem (Russ Chimes Remix) – 129 BPM

Alexandra Stan – Mr. Saxobeat – 129 BPM

Now here is the cool part!  To find more workout songs – and hear next month’s contenders— folks can check out the free database at RunHundred.com. Visitors can browse the song selections there by genre, tempo, and era to find the music that best fits with their particular workout routine.

If this sounds like it might be up your alley, here are six reasons to subscribe:

  • It’s free
  • You’ll get the weekly updates and the monthly top 10 list
  • The songs come from Top 40 radio, college radio, and the clubs
  • Each song’s BPM (beats per minute) is listed, so you can sort them by tempo
  • If you like any of the songs, there are links to buy them on Amazon.com and itunes
  • Lastly, your email address will be kept private – they don’t share or sell your info

This is an awesome resource that I know I find really useful and I hope you guys do too!

What’s your favourite workout tracks at the moment?

This is Why You Fail in the Gym, Part 5 (Final)

11 Oct

Yep.  This is the final part in this 5 part series.

Don’t cry guys.

No, please don’t, cause if you cry, I’ll cry.

Oh no, wait, that only works with me and vomit…

Anyway, yes, this is the last part of the series but the blog will live on of course!  And this final piece of the puzzle is to me the MOST important piece.  If you do not have this, you have nothing.  You will 100% fail if you do not have this.  Trust me.

Motivation.  It’s all about DESIRE.  How badly you want something.  What lengths you will go to to get it.  How hard you will push yourself and what sacrifices you will make.

I was having a chat to a work friend the other day who has, over the past year, lost a whopping 5okg.  That is no easy feat!   She was saying how her friends keep asking her what her “secret” was.   And she said to me that there is no “secret”, it’s just a sudden realisation that this is more important to you than anything.  We agreed that it’s something within you that if other people don’t have it then it’s hard to explain to explain to them how to get it.

But I’m going to attempt to do just that.  Let’s go on a journey of self-discovery…

Look, you can set goals until the cows come home but if you do not have the motivation to make those goals reality they are nothing but words.  They have no importance to you because there is no consequence if you don’t achieve them – you simply just don’t meet your goal.  The end.  Let’s have another piece of cake.

So, how do we get the motivation to achieve the goal?  How do we make it a priority above all else?  How do we KEEP motivation from slipping when our goals could take weeks, months, or years to achieve?

For me, it was easy.  Lose weight or get diabetes.  Simple.   However, before I knew that I was close to having diabetes I had always wanted to lose weight.  I felt such self-loathing towards myself which I projected outwards onto others.  I was miserable in my own skin (not to mention just a plain old misery to be around) and I couldn’t believe I had let myself get that way.   I did what most people do though, I let life get in the way and never made my goal important enough to take action towards achieving it.

So, why do YOU want to lose weight?  That’s the first and foremost question you need to ask yourself.  WHY.  It might be because you feel uncomfortable and depressed at your current size, it might be because you’re not fit enough to keep up with the kids or maybe it’s because you feel lethargic and tired all the time and want that zest for life back.  Whatever the reason is you need to own up to it.  You need to recognise it and understand it.  Do not brush it off as a passing thought – it is reality and you need to face it.

After you have had a think about “why” then you need to have a think about what is the consequence if you don’t reach your goal?  Again, my consequence was that I would wind up having diabetes but even if that wasn’t the case the consequences were pretty dire.  If I continued on my pattern of self-loathing and body hate I was going to end up alienating myself from friends and family and  living a life of “make-believe”, where I acted like I was happy but I was really far from it.  I would have just existed in this world rather than lived life to it’s fullest because I didn’t think that I was worthy of happiness.  Yeah.  Deep right?  If you look within yourself and starting asking yourself these things you will go deep too.  And it’s hard.  It’s REALLY hard to face up to these feelings, but well worth it.  Because you will start to recognise the motivation within you to do something about it.  Write down your reasons and consequences and keep them somewhere close.

Right, so now that we’ve all had a look into our souls and hopefully had that “lightbulb” moment we can start to spur ourselves into action.

The first few weeks are the hardest and it is when you are most likely to make a few slip ups or even just dump the plan all together.  If you feel like that is about to happen, go back and read your reasons and consequences.  You’re making a promise to yourself here to build a better and healthier life.  Why would you want to let yourself down like that?  It’s so exhausting trying and failing and trying and failing over and over again.  It’s time to just do it and get it over and done with!  Once and for all!

The most important things to keep you on track are planning and organisation.  If I didn’t do these things I would be a complete failure.  Every week I enter into my diary what exercise I am going to do and what time I am going to do it.  I schedule it in and I make no excuses.  I get it done because it is my priority.  I am too important to myself to let myself down. I know that if I don’t do my planned exercise it will just mean my goal is further away from me achieving it.   Nuh uh.  Not happening.

I also  plan all my meals and snacks and have everything on hand, ready to go.  This means I have no excuses to eat something that is not on the plan.

In the beginning I of course made this blog to keep me accountable and I recall some of my earlier posts were about what I was eating that day or what exercise I was doing.  This helped IMMENSELY.  Even if you just create a private blog or keep a diary, it will help keep you accountable.

For me, once I had done the soul-searching and organised and put some structure into my life, it provided me with the motivation to continue, day in and day out, to make myself a better, healthier, happier version of me that I could ever dream possible.

And once you start getting results, oooooo weeee, now THAT’S motivation.  You won’t want to stop because you can feel and see the changes that are taking place in your body week after week.  That spurs you on like nothing else.  Plus, you get fitter, less tired and exercise becomes easier.  You get used to your new healthy way of eating and all of a sudden it all falls into place and it just becomes life, second-nature to you.

There you have it – that’s my take on motivation and what it takes to keep going.  Now do you dare share your reasons and consequences in the comments below?  I think you should!  Go on… do it!  🙂