NO! NO! NO!

Since mid December I haven't watched what I've eaten or done a proper training session (not one particular excuse other than just needing to walk away from it all for a while) and whilst I haven't totally over endulged or been ultra lazy I have paid the price of a 2kg weight gain.  I know that it could of been much worse but I am starting to feel uncomfortable and now enough is enough! 

I have set myself a 'get back on track' date of Feb 4th simply because that's when life gets back to some kind of normality for me.

The week and a bit in between that date will be spent stuffing my face with as much junk food as I can and sitting on my butt doing nothing, hahaha NOT, rather it will be spent making small steps towards being strict with myself for a little while to detox my body and mind. 

Once I have detoxed it will be back to what I believe is the key to success and that is Moderation not Deprivation!  

But, it is important to realise that we often justify a reason for too much moderation.  Maybe I skipped a meal?  Maybe I did a little extra walking? Or perhaps someone else got it for me and its rude to not have it? I am sure I can think of something, an EXCUSE why I can stuff my face with crap that will make me feel crap!

How am I going to say NO to eating the deliciously decadent sweets that are calling my name?

How am I going to avoid just getting takeaway food on the run because I am running late?

How am I going to avoid raiding the kids 'naughty' snack box at midnight?

How am I going to avoid my 'well deserved' glass of moscato?

With D.I.S.C.I.P.L.I.N.E and some pre-planned tactics - a Saying 'NO' Action Plan!

PLAN AHEAD 

Workout your weekly exercise schedule in advance and stick to it

Prepare your weekly menu and do the shopping ready for the week ahead

If you have the time pre-prepare/cook what you can so that it is less time consuming

Schedule a weekly FREE meal (not a day, a 'meal' only)

If you are going out make sure you have healthy snacks with you

If you are going out for a meal eat a light snack at home before hand so you are not hungry and therefore you will be less likely to give in to temptation.

SAY IT OUT LOUD

Share your plan with those around you so that you are accountable for your actions and so they know to help you stay on track rather than adding to the temptation.

I don't like the 'D' word personally but it gets the point across

QUESTION and ANSWER TIME

Stop and ask yourself why you are about to eat.  Are hungry, bored, emotional?

Analyse what you are about to eat.  How many calories? What would you need to do to burn it off?

DISTRACTION

What can you do to avoid temptation?  You know the whole 'I'm not hungry but I know its there and its calling my name' senario.  

Have a glass of water? Go for walk? Play a game on facebook? Call a friend?

Stick motivation quotes, a goal list, before pictures ANYTHING that will help you stay strong where you will see it - On the Fridge/Pantry. 

I carry a before picture in my wallet and I have a sign on my fridge and pantry door saying....DO YOU REALLY WANT IT?

PRIDE

Saying NO and resisting temptation is going to put you one step closer to reaching your goals
Being strong enough to Say NO will make your Self Esteem grow

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Fully Qualified!!

Well it took longer than first expected and it certainly wasn't an easy task to juggle everything but now its behind me and I am very happy and also proud to announce that I am a FULLY QUALIFIED....

Cert III Nutrition and Dietetic Assistant

Cert IV Massage Therapist

Cert III Fitness - Group and Gym Floor Instructor

Cert IV Fitness - Personal Trainer

Next on the study list for Jan - June 2013 is:

Diploma of Remedial Massage

Diploma of Fitness

Want to find out more about my courses?  

Contact GLOBAL FITNESS INSTITUTE

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It's School Holidays

So you can't get to the Gym for the next 2 - 6 weeks and taking the kids along with you to a PT session is the worst idea ever because you know they aren't going to allow you to concentrate (OR maybe your trainer is on holidays).

SO, what do you do?

Sit around at home feeling sorry for yourself, head out for the day and stuff your face with all the wrong things because what's the use of caring for the next  few anyway?  

NO! there are still no excuses...You just need to think outside the square and work out a way to workout.

Like this design?

You can buy it on a T-Shirt HERE

Take the kids to the PARK and PLAY with them while at the same time getting a really good workout

Warm up with a game of tag - add some extra fun and play kiss chasey any excuse to give the kids a big smooch MWAH.

Plan out a playground circuit and aim to do it 3 times

LOWER = Step Ups (10 each leg) – Step up with one leg and then the other, step down and alternate. Want a harder option?  Jump onto step with both feet together, step down and repeat.

Go commando and crawl through the tunnels

Under and through / Walk the plank...

Pole Climb...

Stairs...up and down, incline push ups

Pull Ups – Grab the bar with palms AWAY from you (pull up) or FACING you (chin up).  Engage your shoulders (pull your shoulder blades back and downward), keep your core tight, and pull your chest up towards the bar.  If these are too tough, do NEGATIVES – jump above the bar, and lower yourself slowly.

Don't be hard on yourself if you find both difficult and can't lift yourself up, the action still works the desired muscle groups and with practise before you know it you will do it.

How fast can you cross the bridge - hold the sides and lunge yourself forward?  Walk the beam without hands and engage your core...

Cargo nets are always fun to climb...

Swing Rows – Grab the chains of a swing, lean back, make your body tight and straight, and use your back and arm muscles to pull yourself up.

Want to add a challenge to your planks - put your feet on the swing and use your core to support you.

Weave and Balance...

Up and Over...

Hold the rope and up you climb...

Monkey Swings...don't fall or the crocodiles will get you

Don't forget some water fun....

Splashing in the water is being active and FUN too.

Something else holding you back??

Maybe you have sick kids at home or it's raining and cold or hot and sticky.  

The same rule applies, there are NO excuses.  Think outside the square and work out ways to 'work out' at home.

......But I don't have any gym equipment!!

You don't need any!!  All you need is a bit of imagination and the desire and dedication to actually want to do something and you will find a way.

Examples:

Dance - Turn up the music and move

Use Chairs or the Coffee Table - Step Ups and Dips come to mind

Body Weight Exercises - Push ups, Crunches, Plank, Squats, Knee Highs, Burpees, Lunges...

Use things around the house - Cans of food or water bottles for light weights

There's so much you can do and still put your family first.

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Goodbye 2012, Hello 2013...

'in the end some of your greatest pain becomes your greatest strength'.....How true is that of 2012!

I don't know where to begin to summarise my year as it has been jam packed and to be honest my biggest lesson has been that no matter how much you fill your life with 'things to do' eventually you need to face what you are avoiding and so with that said my promise to myself for 2013 is that my reality will be one of happiness and contentment. I will not fill my life with 'things to do' in order to avoid facing that which I cannot, I will fill it only with things that fulfill my higher purpose. 

I believe that my positivity has always been one of my greatest attributes and although towards the end of this year the shadows crept in I still managed to turn my face to sun and see that there is always light if you allow it in. I say goodbye to 2012 with no regrets and no angst but with the thanks that it provided lessons in strength, courage and the determination to beat all odds. 

I do not hold false hope that 2013 will be the be all and end all because the reality of life is that you take the bad with the good but I do know that I will work damned hard to ensure that it is a year that sees me continuing to strive to be all that I can be and that sees me spend quality time with my family and friends and that sees me doing what I love to do. 

Thank you for your friendship and support, it is treasured dearly and may 2013 be one with more ups than downs. xoxo

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