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And now for some gorgeous cheats!....
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Hi , Are you sick of me yet? Have I become 2 inches tall and taken residency on your left shoulder every time you attempt to have that second glass of wine, or say yes to a cupcake at morning tea???? No? I HAVE WORK TO DO THEN!
But seriously, I have been thrilled by the number of you who have send me texts, emails or made comments in class about how our weight series has hit the spot for you. I am glad you are enjoying them - and if it just inspires you to make one little change that sticks - I will be a happy trainer!
I particularly loved a comment from one of my gorgeous private clients, Kate, who told me that she sent the email on to her work friends, and our weight management tit-bits are now a regular office conversation...not to mention stopping the odd 3pm chocolate binge! GO GIRLS - keep it up!
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Step 4: Tips and tricks....(or cheats that don't cheat!)
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I have come up some with little tricks and tips that have helped me (and our clients) at times when all I wanted to do was lie on the couch and eat chocolate....
Wanna know what they are?????? Well, ok...here goes! Top 10 Tips and Tricks...
Cheat your night time sugar addiction: Are you a sugar addict? (if it makes you feel better, I am!). For lots of us, after hard day, we sit on the couch and crack open the cadbury's...or lindt balls....or maltesers...or...(insert your own vice here). Now that you have seen how many calories are in these little beauties, you know exactly how badly you are sabotaging your weight management. Just 2 lindt balls is worth about 150 calories....that may well be your entire weight loss for the day...
I have a couple of suggestions to help you stay away from the chocolate jar (that is as well as simply DON'T BUY THEM):- Try a SINGLE boiled lolly instead. I like to use bullseyes. They are sweet and take a long while to eat - hence killing off that sugar addiction, but only adding around 15 calories to your day. Remember...just ONE!
- Brush your teeth. Once your teeth are brushed, you are less likely to want to munch out.
- Buy an air-popping popcorn maker. Make a small bowl of popcorn with a small amount of salt on it. Takes a while to eat, feels a bit decadent and won't kill your whole day's good weight management.
- Have a cuppa. Herbal, Earl Grey, whatever takes your fancy. Make it a ritual. My 11 yo son and I have begun having a cup of tea each evening together after dinner. He makes the tea and then we sit together and talk about the book we are both reading (Hunger Games... by the way) or watch some mindless TV. I love it, and so does he!
- Go to bed. Now there is a novel idea! Can't eat when you are asleep! Not only that, but an early night will have you bouncing out of bed tomorrow ready to attack that Fit Mango class with gusto!
Lay out your gym clothes the night before:
Are you often tempted NOT to come to training (no? I know you love our scintillating conversation and witty personalities!), or have great plans to go for a run or walk first thing in the morning, only to change your mind in the morning?
I find if I just get up and put my gear on (that's lying in front of me) then I am announcing to myself and everyone else that I am heading out for a run..so I do! Try it.... NEVER NEVER NEVER go to the supermarket with an empty stomach! This is an unbreakable rule. When you are hungry, everything looks inviting...all sorts of unwanted demons will end up in your trolley. Don't believe me? Then try it. Healthy eating begins with healthy shopping and this can ONLY happen on a full stomach! Even better - don't go into the supermarket at all - buy online. You can't isle-pick if you can't see it. You tend only to buy what you need, and it is much easier not to be tempted to pop tiny teddies in your shopping basket if you don't see them! Wear a pedometer Did you know that for a healthy body, we need to take between 8,000 and 10,000 steps PER DAY? Do you know if you do that? Grab a pedometer - they are available in most newsagents and chemists (and cost next to nothing) and pop it on - see how much ground you cover in a day. If it's not getting up toward the 10k mark, maybe you need to get off the bus one stop earlier, walk to the shops not drive or simply GO FOR A WALK!
Eat when you are Hungry Yes, I know I have told you this one before. But it is important! If all you do all day is think about how hungry you are, then you are going to crack sooner rather than later. If you eat at brekky (remember this is a non-negotiable meal), have a snack, lunch, another snack, dinner...you shouldn't be hungry. So, less likelihood of doing something to regret!
Learn about Portion control! One of our main problems in modern society is that we have lost our sense of reasonable portions. It's time to get that back. A serve of protein (ie meat) is the size of our fist - NOT THE SIZE OF THE PLATE! A good trick is to make sure you are not using those supersized dinner plates - using a small plate can trick your mind into thinking you are eating more! And avoid seconds. If you really must, then wait 10 minutes and then decide if you really want them. As a general rule, we should stop eating when we feel about 80% full (whatever that is!!!). It takes time for our head to catch up with our stomach!
Stop looking for 'Motivation' I wish I had a dollar for every client who has said 'but I'm just not motivated like you'. Well everyone, I have got news for you! I'm not motivated either. Truely. Just ask my trainer!! I think in some ways, motivation is a dirty word. I like 'NIKE'...just do it! Stop thinking about it and just go it! I, too, hate getting up early to go for a run on the weekend. I, too, often wish I could cancel my training session (sorry Phil!). But I just don't. I just go, and I am always glad I did. What helps is building a routine and sticking to it. Make it non-negotiable. NOBODY IS TOO BUSY TO EXERCISE. If John Howard (remember him, ex-Prime Minister of the country), could find the time to walk every day, then you can find 3 or 4 hours per week to exercise. We all work, we all have kids and busy lifestyles, JUST DO IT! Now that applies equally to exercise as it does to food...but just add a "'don't" in there. JUST DON'T DO IT! Just stop sabotaging yourself. I know you can! |
Phone a friend...
Look, weight loss can be tough on your own. I know it. And as much as I can be here to help, you need to have a support network once you leave our sessions. It really does help to have another (beside me, of course!) non-judgemental friend to fall back on. Ideally one who has a weight loss goal just like you. Be each other's 'sponsor' - help them when they are wobbling, be a walking/running partner, share the milestones and help each other to refocus when things go astray. And leave aside those people who try to force that piece of cake/extra glass of wine/cheese and bikkies on you and scoff at your attempts to be healthy. Really they are just feeling insecure about how strong and focussed you are - and a little bit guilty that they are not!
Some of our girls are doing a blog - now there's an amazing way to keep you honest!
Drink more water
Are you sick of hearing this one? Yes, me too, but it's actually true. Our physio Drew Renkert was telling us last week that we require 330ml per 10kg of body weight per day. So, 60kg...is a touch under 2 litres. EVERY DAY. More when you are training. Water helps flush out out system, keeps our organs functioning well, helps our muscles repair after training...improves the quality of our skin...the list goes on and on and on. And, believe it or not, often when we think we are hungry, we are actually thirsty. So, before you wolf down that cheeseburger...drink a glass of water...you might not really be hungry at all! Can't handle that much water? Try soda or mineral water with a squeeze of lime...almost convince yourself it's alcoholic...well, I said almost. Oh and tea and coffee, soft drinks don't count!
Break it down! Decide on smaller goals along the way to your large 'end game'. Reward yourself when you get there - but not with a box of choccies!! Maybe a nice massage or have a facial...something pampering as a wonderful treat! It might be as simple as giving yourself permission to spend a whole arvo sitting in the sun reading a book! Whatever it is, make sure you do it! Here are some examples:- Are there a pair of jeans or a favourite shirt that you don't quite fit any more? Make your first goal to fit into them!
- Set a goal to eat well without falling off the wagon for a whole week - do it - reward yourself!
- Commit to go alcohol free for a month - maybe allow yourself one glass on a Saturday night.
- Commit to exercising every day for a week - doesn't have to be full on - just get out and move your body every day. Walk, play football with the kids...actually...this is one we should all do...all the time!
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So...4 steps down! Next email, I am going to include some easy 'recipes' (actually, I think 'recipe' might be stretching it a bit! But some yummy and healthy meal ideas!). And I'd love to include yours - please send them to me! There are 2 rules - must be REALLY EASY AND TAKE VERY LITTLE TIME...and must be chocca block full of healthy yummy stuff!
Keep the comments coming - we love hearing from you. And continue to pass our email on to all of your friends! We love getting the message out to everyone!
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fit mango
jayne@fitmango.com.au
call me on 0417691413
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