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

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

Favourite Healthy Foods

Hello Everyone,

Sorry I didn't post anything last weekend, it was a busy time with Easter, working and beer festival fun. Difficult to stick to things at the weekend, due to the food and enjoying time with my family and friends. But we all need to find that balance between healthy and living life.

I think it is about time for me to talk things I like to do, to make healthy food palatable all the time, to make it doable on a longer term basis. I'm not going to pretend that I eat whatever I want as long as it fits in my macro's, that is not the case! I work on a 95% good basis.

How to pimp your vegetables, so I'm a huge fan of bags of veg (pre-prepped for you, lazy I know, but it's what I do). Pop them in a microwave to cook (as per the packet), when done pop 50g of light Dairylea, stir in with salt and pepper, pop back in microwave for 30 seconds. Lovely, creamy cheesy vegetables.

Being a vegetarian trying to get my protein intake is tricky. Not many people try to train like I do and eat a vegetarian diet. It requires a high level of protein and from a purest source possible. I do struggle with this, I do boost my protein with protein shake after training, but rarely at other times of the day (I try to only have one shake a day). My main diet consists mostly of Quorn Bacon, Quorn Sausages and Linda McCartney sausages (original and rosemary & red Onion).

Do NOT under-estimate the protein and fibre that can be found in vegetables. I have a steady stream of vegetables in my diet, from 1 to 2 bags of broccoli and cauliflower (300g a bag from Tesco). This is to push my fibre up and always to my surprise (despite how many times I look at the figures), my protein, you wouldn't have thought it, but it is true!

Sweet potato is the best carb you can have. It is slow release, meaning it slowly releases energy to your body. It can be used in so many ways, my favourite is just chop it up and roast as wedges for 15-20 mins in fry light. Put on salt & pepper or garlic salt and they are delicious.

I prefer to cook using full fat butter if I can, Yeo Valley is really good. However, sometimes the fat levels we set for me, are low and I can't afford to spend these on cooking aids. Therefore fry light is my saviour. Down side to vegetarian products, they are laden with carbs and fats (not always, but they can be).

Coconut oil, is one of the best things out there, it improves your skin, your hair, your energy levels, etc, etc. Google it there will be lists and lists of the benefits, but also the uses of Coconut Oil. I never fail to have this every morning in my coffee. Yes I know that sounds bizarre and at first it was, I am now used to it and wouldn't be without it. First thing in the morning to start my day off, I have one mug of coffee with a teaspoon of coconut oil. Along with as much water as I can stomach and I'm set up for the day :)

My Typical Food Day

Breakfast: Coffee with teaspoon of coconut oil. Yeo Valley Green yogurt, with blueberries.
Lunch: One bag of vegetables, with light Dairylea and Quorn bacon slices
Dinner: One bag of vegetables, with 4-6 Linda McCartney original sausages
Snacks: 1 protein shake post training session

The quantities are varied from day to day, depending on the macro nutrients I am set (which are worked out each week, with my Personal Trainer) and what I fancy. Some days I can't stomach two bags of veg, sometimes I add in a Tilda bag of brown rice. Actually Tilda Brown Pilau rice is a must try!!

With protein shake, I think that this should only be used if you are training hard at the gym and frequently. It is not supplement for meals, as I really do not agree with those sorts of diets, despite doing them in the past myself, that is why actually I don't agree with them.

Trying to be good when eating with family and friends, is when I struggle the most. I always feel like I'm missing out, the truth is I don't have to miss out, I don't have to stay at home and let them have dinner without me. Just stick to my measuring out, work out how much vegetables I can have, how much protein and carbs - fitting it all in to my macros so that I don't miss out. Sounds like a lot of work, but I would rather that and be included, than miss out and become a recluse. I would rather measure out all my food all the time, not miss out on family and friend occasions and still get results.

The last 4 months have been tricky for me and haven't been getting the results I want, however I can only do what my body can do and sometimes you have set backs. I'm hoping to be back on track very sooner and can share my results.

Thank you for reading

Holly x