Know Yourself to Make a Change

A key to a lot of things in life, is to know yourself. To make life decisions, stick to decisions and stay strong. You have to start listening to yourself and know yourself. Unfortunately, for some of us (I’d say a lot of us), we stopped listening to ourselves a long time ago.

Listening to your body and your brain, what is your heart telling you versus what you brain is telling you. One of them will take control, but you control them both. You are in control of your actions and your choices. I know that life can get in the way, kids, work, family, partners, etc. But you are fundamentally in control of where your life should go and therefore, have the ability to change things.

Start asking yourself some questions (even write them down if that helps): 

• What do you like doing (YOU, not your friends, family, partner, kids, etc)?
• What do you eat when no one is looking? How much?
• What do you eat like in front of people?
• When do you eat sweet things?
• When do you reach for crisps?
• What gets you out of bed (Yes, life is a reason to get out of bed, but work in itself, isn’t necessarily right. If you didn’t have work, kids, time constraints, etc; what would get you out of bed)?

This might be easier...

• What don’t you like?? 
• What would you hate to do for work?
• What is your idea of an awful holiday/break?

These are some of the types of questions you have to ask yourself, which help you to know yourself, and possible help you towards knowing where you struggle with things. To know your weaknesses, where you ‘fail’, and admitting that to yourself, is very powerful and is easily swept under the carpet, when thinking about day to day life.

Sometimes it is a hard thing to admit or confirm, even just to yourself. But it is worthwhile trying to find out what makes you tick and what doesn’t make you tick.

Listen to yourself, your body will tell you different things from your brain. Your brain is so busy, it often turns off the body listening function and you just carry on living busy and getting on with life, never truly listening to your body and what it is trying to tell you.

I’ve written about this before, but a key one for me, is dehydration and your body trying to tell your brain to get you some water:

1. It tells your body one way, dry throat maybe, but you’re busy so switch that off.
2. So it tries again, by telling your brain you’re hungry, but again you’re busy so switch that off.
3. How about, feel a bit dizzy at times, nope I haven’t got time, this report needs submitting by 5pm.
4. Ok says your body, I’m now going to give you a headache – mmmm odd I have a headache, better take some tablets with a splash of water.... hurrah water, but not nearly enough. I could go on and on with examples, but I won’t.

This is just an example about water, but we all do this for loads of things. I don’t like my job (hate it even), so we tell ourselves this, but then say ‘yeah, but it pays the bills’, or ‘yeah, but I like the people I work with’, or ‘yeah, but what else would I do?’. Very valid reasoning’s not to quit your job, but surely the sign that you hate your job, is enough to make your brain/body do something about it; research new jobs, train in something new part time or flexibly, etc. I’m just as guilty as anyone with this, in the past.

Moving this into weight loss and fitness; making that first step is hard, finding the time is hard, aching is hard, not getting results straight away, is hard. But YOU are totally worth it and need to find what WORKS for YOU!

 

Ask for support

 

Support has been fundamental in my weight loss experience. You have to pick those people around you carefully, that you confide in and ask to support you. I didn’t tell everyone, but gradually everyone found out, by seeing results, going with me to dinner, etc.

 

Knowing myself (from exploring questions like the above), I knew that if there were things in the house I was trying to avoid (e.g. Chocolate), I would eat it! I wouldn’t be able to stop myself. So I asked my sister, not to stop it coming in the house, but if she had some, not let me know about it and hide it somewhere. She did this and it helped me no end!

 

I knew that it would be hard to eat in public exactly what I wanted, which isn’t necessarily the norm, so I told those people around me that I ate with or when I went out for dinner. That yes I was going to eat differently, because I had to for my health. It isn’t a taboo trying to lose weight, but often people don’t like to admit that is their goal and so shy away from looking different from everyone else. Be proud in what you are trying/going to achieve, we all have struggles in life, but everyone has different difficulties to work past.

 

I’m not here to preach and I’m not here to tell people the right way, I’m here to suggest things that I have learnt over time. My ultimate aim is to help, so get in touch if you think I can help you.

 

Thanks for Reading

 

Holly x

Goals & Rewards

When I speak to family and friends about how they treat themselves, I have noticed a very unsurprising trend. We all treat ourselves with food and/or drink. This doesn't surprise any of you I'm sure and didn't surprise me. We are slaves to what we want and fancy, therefore anytime we think we have done something that deserves a treat, that is what we lean on: Chocolate / Wine / Pizza / Crisps / Etc / Etc.

I have also noticed that from personal experience and from speaking to others, that we also think we deserve a reward all the time; for getting up, for going to work, for getting to lunch time, end of day, through the traffic.   Treat : Treat : Treat

We need to try and understand the good behaviour and reward systems that we, individually work best with. You do not deserve a treat, for every single little piece of life that you get through, those treats become nothing, they become habit and they no longer give you that good feeling that you used to get, when they were in fact occasional treats.

Looking at this through the lens of trying to lose weight, which I know so many of you reading this, are trying to do. We need to find goals first and then establish non food related rewards, which make you feel like you have achieved something, which you will have done if you reach that goal.

GOALS

I'm sure we have all heard of setting yourself SMART goals, well this is because that is the best way of setting goals, however I like to look at it in a slightly different way, rather than going through each letter and assigning things to them.

a) What is your overall goal (lose 2 stone)
b) What is a 'healthy' timescale to achieve that (1lb a week)
c) Therefore, how long will it take to get to that goal (28 weeks/7 months)

I would also very much recommend, having non weight related goals. Maybe reduce waist size by 4 inches, for example would be a great goal to have.

Once you have this overall goal, you can then set yourself interim goals, times in the next 7 months, where you can celebrate your progress towards your overall goal. Some would say, getting there would feel good enough, I don't need other goals or rewards, as feeling better will be a reward in itself. Yes this is true, but you can sometimes in-counter times when you can't feel/see the health benefits or results right away and therefore, get disheartened.

So, I would recommend have a reward every 4-6 weeks, on route to that overall goal which you will achieve in 7 months. To make it nice points to celebrate yourself and also for help pay day wise!

SETTING REWARDS

You have your overall goal, date you can healthily achieve that and your interim goals to get you to that overall goal. Now to set the rewards for the interim and overall goal. When I was thinking about this myself, I thought about the big end result first, what is a big thing I could buy/organise which would really mean something to me. Yes losing weight should be a good enough reward and trust me it is, but why not give yourself something else to look forward to as well!!

REMEMBER - DO NOT SET FOOD RELATED REWARDS!!!!! Your body and mind deserve not to be treated with the stuff that actually makes you feel and look like you don't want in the first place!

1. Set your overall goal reward
2. Set your interim goal rewards

I did this by making a list of non food related rewards:

- Massage
- Cinema Trip
- Flowers
- Spa Day
- Clothes
- Trainers
- Shoes
- Etc

There are loads of lists online, use them and take the ones you like. Then assign the biggest ones at the end of your journey, the not so big ones at the start of your journey.

SIMPLES!

Here is an example of a goals/rewards list.

I saw an amazing idea online the other day, to try and inspire/motivate you through your journey to your goal. It is a weight lose money jar, a jar set aside at home, and every time you lost a pound, you put a pound in the jar. The money can go toward your overall reward, or anything you want! Some people put more money in, to put the stakes up, but I love this idea either way, just put in what you can afford...

Thanks for reading :)
Holly

Dieting Know How

There is a lot of information out there about diets and dieting. Working out which one for you, is a minefield. Not only are there lots of facts and fiction out on the internet, but there are also a lot of old wives tales, Chinese whispers, 'my friend did this and it worked'!!


In my opinion, there is not a one sized, fits all diet (I also believe that in clothing as well!).


Diet A will not be good and work for all people.


Our bodies are complex machines, which work really well, when given the right food & water, plus exercised regularly. But our bodies are so clever, that whatever we throw at them, they will try their best to adapt and carry on. Without us realising that this impacts how we feel, as quite often it is gradually done over time.


Meal Frequency


Here are some common miss-conceptions around meal frequency when on a diet or when trying to eat healthily and lose weight:


- Skipping Breakfast will help you lost weight!
- Skipping Breakfast will make you fat!
- Eating frequently can boost your metabolism!
- Fasting puts the body in starvation mode!
- Eating carbs after 6pm will make you fat!


Here's the truth: Your body doesn't say how many meals a day you should have and when you should have them. Your body works on an amount of calories a day, for your entire day of activities (work, gym, watching telly, sleeping, etc). This amount of calories will keep you at your current weight (maintenance calories). If you increase or decrease your daily activity then your weight will change.


If your body is maintained on 2,000 calories a day, you need to consume this to stay at your current weight. But your body doesn't work better, if you split that 2,000 equally throughout the day, six times for example: eating 333 calories six times a day. Diets that tell you as such, are not very flexible and very hard to fit into your life, who can say yep I'll can eat every 3 hours and consume only 333 calories...!


When looking at changing the way you eat (healthy), look at your lifestyle first, what can you do and what can't you do. We are all different, some of us are morning people, some of us are afternoon people and some are evening people - in some way connected to healthy eating, but more to prove we are all different on this blog.


When looking at your lifestyle, think about an average day, we all have to eat, so at the moment when do you eat? Why do you eat at that time specifically? Is it because the kids have gone to school and you have two minutes before heading to work and is the first time you can eat that day? When you have done this, look at what you eat at those times.


Plan it out on a page: Activities throughout the day, with times, when you eat and what you eat at those times:


8.30 - walk kids to school
9.15 - eat 2 breakfast biscuits with coffee
9.30 - drive to work
etc
etc


This will give you an average look at your day, but focus in on (highlight even) the eating sections. A pattern or structure will emerge, so that you can then alter or change the food you are eating, to fit a new healthy eating plan. Or make sure that you plan your meals, especially when you know you don't have much time, prepare your food ahead of time. It can feel like a hassle at times, but is totally worth it in the long run. Fail to Prepare, Prepare to Fail.


DIETING SHOULD FIT IN WITH YOUR LIFE, OTHERWISE IT WILL NOT LAST & YOU WILL NOT LOSE WEIGHT & KEEP IT OFF.


For more help and advice on nutrition, get in touch: merseaislandpersonaltraining@gmail.com


Thanks for reading :)
Holly

Learning Continues Every Day

It's corney I know, the expression, you learn something new every day. But for me at the moment, it is the case. 

I attended a course to up skill myself in, up to date first aid in an emergency, everything was pretty standard, building on common sense. Two things from the day stuck out for me; 

1. There are 75,000 suspected heart attacks in the UK every year!

2. I had no idea how hard it was to preform CPR

I was somehow shocked by the number of heart attacks, but really should I be shocked...? As a country our obesity levels are getting higher and higher, putting more and more strain on our hearts. I'm hearing about people doing more and more drastic things ego their bodies or in terms of dieting. Extreme/fad diets are exactly what they say on the tin, they see short term measures and actually do more harm than good. Resulting in similar pressures on your heart and body.

I can only take my personal experiences of extreme/fad diets into account here. I don't want to offend anyone on these diets, but just to be clear I'm not going to lie and I have tried them all (pretty much). They are short term! Lasting weight loss takes more.

Anyway, going back to the subject in hand. 

Heart attacks; there are some that will think that they go hand in hand, with the rise in obesity levels. Now I don't know the facts and figures, or research that has been done on this, so this is my personal opinion. The differences in our diets from many years ago, when heart attacks levels were lower, seems like one hell of a big coincidence to me, and I do think they are linked.

It's scary, heart attacks are serious, you've got to hope that there is someone trained and confident around you when one happens, to look after you and get you to hospital before your heart stops. Performing CPR is hard, it looks easy and rewarding in the movies, but it is really hard. Granted I only practiced on a dummy, but I did it for over 2 mins and thought to myself 'wow sometimes you'd have to perform this for so much longer, until the ambulance arrived'. You would be extremely lucky to have 2 first aiders around to help you.

I hope that I never have to preform CPR on anyone, however I'm glad I do know and have that knowledge if it came to it.

Life seems so fragile to me, I've not taken care of my body/mind before and it nearly broke me. I didn't listen to myself, who knows how long I could have carried on like that. My number could have been up a long time ago. I'm just glad I saw my way out, my way to happiness and confidence and if I can help others do the same, I would be honoured.  You only live once, why not try and see the best you and live your life?

I can't wait to take on clients and start helping them to see results. If only you could measure confidence levels - mmmm I might look into that!

Thanks for reading

New Approach

This year, so far, hasn't been the year for me, my weight loss has halted, as my previous posts have suggested. I have been under a lot of stress with my job, and my body cannot cope with stress. I'm learning more about my body day after day. It's no wonder I was over weight for a lot of my life, being in a stressful job and not listening to what my body was trying to tell me. 

After a couple of months of trying different things with my macro-nutrients, my PT has decided to put me on a Ketogenic Diet. Wikipedia describes this as; a high fat, adequate protein and low carbohydrate diet. The diet forces the body to burn fats rather than carbohydrates. 

Now before you run out and decide you are not going to eat carbs again, please DON'T!!! I can't stress that enough. You have to make sure that your calorie intake is still sufficient to be able to cope with your daily activities. I am taking my advise from Tom, who will be keeping an eye on me and I won't be on low carb all the time, having a higher carb day once a week to sustain my metabolic rate.

I started this on Thursday last week. It is Sunday now. We are gradually bringing my carbs down, rather than all of a sudden bringing them down, this is to prevent my body from going into melt down. However, I have been away this week to see a friend and go to see Derren Brown (FYI he will blow your mind live!!,). I found staying low carb extremely difficult and did mess up on one day. But I'm back on it today and feeling very strong, I really want to kick my body into start losing weight again.

I'm having flash backs to previous posts, saying this before.... You have to keep going, I haven't had a good time this year, but that doesn't mean I will give up and just stay where I am, or go back to where I was! I'm pushing forward, trying new things and striving to achieve what I want.

On this diet you may be thinking that I'm gong to run out of energy, without carbs. Actually I don't think that this will be the case, the fats in my diet have been brought up, therefore I will have an energy source being put into my body. 

FATS, sounds like a dirty word for most dieters, I learnt a long time ago what a lack of fats will do to you. For me, I felt like my brain stopped working!! I'm not exaggerating, I literally felt like it wasn't functioning. Your body needs fats, 'good' fats are essential for your body and brain to function. Low fat foods are all well and good, but not if you don't have a sustainable 'good' fats source!!!!!

I've said it before and I'll say it again,  the best fat source in my eyes is..........  COCONUT OIL 

Cook with it, eat it off the spoon, or my personal favourite, put it in your first black coffee of the day (please do not put it in coffee with milk - yuck! Good thing is, it also works wonders as moisturiser, hair conditioner, etc, Google coconut oil uses. You can buy it from most supermarkets, around £7.99 a pot, mine lasts month or so.

I will keep you posted on what the results of this diet is and how I feel, everyone fingers crossed, I really want this to work 

H x

I haven't got a fitness picture for you today, so here is my gorgeous dog Betsy