7 Steps to achieve your Nutrition & Weight loss Goals

Oh hi there. I’m totally not one for pretending the struggle is simple, but I do believe in breaking things down into tasty, tasty bite-size chunks to make it easier.

Want to live a healthier life but don’t think you’re disciplined enough to stick to a plan to achieve that goal? Don’t worry Poppet! Self-discipline can be learned…

Even the smallest actions are steps in the right direction

Formulate a ‘mission statement’
Ask yourself what you want to accomplish with your eating, overall health and body. Is it to get your pre-baby body back or just tighten up a little? The answers will help you formulate your mission statement. One example might be: “My goal is to reach a healthy weight and feel more confident with my body.”

Develop role models
One excellent strategy for learning how to reach your weight loss goals is to model your behaviour after a successful achiever — someone you know who now has a healthier life, or an athlete with impressive work and training ethic . While you don’t have to follow that person’s exact goals and philosophy, you can match certain elements of their strategy for success that make sense for you and your diet.

Develop an action plan
First, identify and isolate any unhealthy behaviours that keep you from reaching your weight loss goal, then ask yourself how you would act if you had already reached your ideal weight. For example, if you normally stay at the office later than everyone else, you’re probably too tired to go to the gym when you finally do leave. So think about how you might leave the office earlier, in time to get to that 6pm class. Are there meetings you can get out of? Is there work you can delegate? Or can you motivate yourself to exercise at lunch instead?

Visualise your goals
Self-disciplined people form images of themselves achieving their goal. As dumb as it sounds, visualising the new healthy you helps the brain convert images into reality. If weight loss is your goal, imagine yourself looking and feeling fantastic in your new wardrobe or looking your best and being comfortable and relaxed at the beach — you’ll find it much easier to stick to a healthy diet and exercise plan with this image in mind.

Search for pleasure as you pursue your goal
Many people find delight, excitement and intense involvement in working towards a healthy goal. Even if the idea of the diet  changes and exercise needed to achieve your goal may not seem instantly gratifying, the overall feeling of accomplishment will be well worth it in the end, so hang in there. Don’t stress about any occasional diet slip ups or if it feels like you’re not changing at all at first – it takes time to reach a goal.

Section up your life
People who achieve weight loss goals have a remarkable capacity to divide up the differing spheres of their lives to stay focused on what they are doing at the moment. You can make continual improvements to your food choices and healthy meal options, for instance, while other aspects of your goal — like stress reduction — may require other strategies. Set aside some time to think about how your can take control of your life and implement these improvements.

Stop making excuses
If you want to reach your goal, concentrate your energies on healthy accomplishments and successes rather than on concocting reasons for what you haven’t done. To avoid this behaviour, write down all the reasons why you are unable to achieve your goal, like all your excuses not to exercise then write down ways you might overcome them. So what if you don’t have the money right now to purchase new workout clothes? Exercise in a t-shirt and shorts.
By following these seven supportive steps you can re-invigorate yourself about your ability to achieve your goals and maintain the healthy life the way you want it.

Let me know what works best for you!!

Making lists and taking names!
Bella

Goodbye Grandma Winning

I remember being so small that I recognised you by your knees in the airport, because they were the first thing I saw.

I remember you being appalled that I didn’t eat a mango every day, and that my skin burned in the sun.

I remember being terrified of the border security dogs because you stuffed my suitcase (you always said ‘port’) with mangoes to bring home to my mum.

I remember how much you loved Grandad. Even though you called him ‘Silly bugger” and ‘Stupid Old Man’, you did it while holding his hand, or making his cup of tea and looking at him like he was anything but silly.

Your beautiful eyes never missed a thing. Not ever.

I remember that one time you tried to teach me to make marshmallow to enter in ‘The Show’. We set fire to the kitchen. We fed three batches to the dogs. I’m pretty sure you remade it when I was finally asleep. But I remember how freaking proud I was of that first place ribbon.

I remember how little you became at the same rate I became big. How small your hands became against my growing ones.

I remember your music.

Your art.

Your tremendous cooking skills and

Your enormous capacity for friendship.

I remember so much about your strength. You were bad-ass before it was cool to be bad-ass.

You probably wouldn’t like me saying ‘ass’ though. You were a proper country lady, after all.

Everything was your canvas.Canvasses were your canvas. But so were notebooks, paper, recycled boxes, tree bark and rocks.

We were your canvasses. You created such wonderful things with your family. We weren’t raised. We were crafted. With love, and attention to detail.

You were an artist in it’s truest sense. In life, and as a painter, who through the virtue of imagination, talent, skill and passion was able to draw together, sculpt, shape and develop a family of the deepest value and love for you.

I will miss you more than I can even articulate.
x

Winning Family Queensland

There is a Post I need to Write… But not today.

Someday soon I’m going to need to post. It’s going to be a hard post to write, but I’ll need to do it. For me.

It’ll be the post about how I deal with grief.

I’m (sure as Hell) no counsellor. I have no formal advice to give.

But what I am learning is that somewhere inside, along with my other quirks and issues, is still the food addiction.

I don’t see it anymore. I don’t feel it on a daily basis. I was pretty sure it didn’t even exist anymore. It was a fat-girl problem.

But today, when I heard my Grandma is really unwell, it was like an avalanche.

There was numbness. Then an OVERWHELMING desire to eat. A pizza. A whole one. Or maybe a pie. Or icecream, buckets and buckets of it.

Right now, I’m not eating any of that. But the feelings are still there.

I’ll need to write about that.

But not today.

Today I just need to breathe.

lungs

The post where I talk about the Healthy Eating Pyramid..

Nutrition Australia have finally updated their food pyramid for the first time in 15 years. Seriously – FIFTEEN YEARS!! The new pyramid is based on the 2013 Australian Dietary Guidelines, which was a thoroughly nerdy-wordy 52 pages, refined it back down into the pyramid and get this – it’s pretty fantastic! Not even joking…

I’ve been annoyed by the old pyramid (below) for SUCH a long time. There was so much weighting on heavy carbohydrates, a fairly decent allowance for junk/crap foods and demonisation of fats, healthy or otherwise.

old food pyramid

But wait – Check out the new food pyramid here:

New food pyramid

You see it? All of the amazing-ness?

Here are the major changes:

  • The food pyramid is now separated into five sections… way better than just three! This gives us a much clearer picture of what a healthy diet should look like. You know what I’d love? To turn it upside down! We read from top to bottom and I think it would help to see/read the ‘eat most’ section at the top. But hey, Healthy Upside-Down Food Triangle doesn’t have the same ring to it.
  • The new food pyramid very clearly gives veggies precedence over breads and cereals. Finally!
  • There’s so many greens. From a guess, I can identify bok choy, pak choi, green beans, broccoli, zucchini, basil, rosemary and lettuce – GREEEENS for the win.
  • More nutrient-dense whole grains are included. Like quinoa, cous cous, soba noodles and oats. Carbs are your friend.
  • Fruits and veg have different weighting. The new food pyramid calls for about three times as many veggies as whole fruit. This is exactly what I do with my kids, myself and my PT clients – quality proteins and filling up on veggies first.
  • There’s no junk food at all. Not even in the “sometimes” area like the original food pyramid. Actual REAL food for the masses, yeah!
  • Good fats are actually named up as good. The old food pyramid has margarine and reduced-fat spreads in the “sometimes” food. Now this spot is reserved for healthy fats like olive oil and almonds.
  • Spices and herbs have been included.
  • Avocados are included in the “eat most” section. Now there’s definitely no need to feel bad about having an avo a day
  • Margarine has been taken off the new food pyramid! Not even a food :)
  • There’s no allowance for added sugars.

What’s the bad news then? Hmm, there isn’t much. Not really. For a generic suggestion that needs to be broad enough to cover a whole country and therefore can’t possibly take into consideration each individual’s needs and reactions, it’s pretty great in general terms. If I were being really picky, I am still a little iffy on processed soy products like tofu. I don’t do soy at all and with clients who feel they need these in their diets I prefer they lean to the less-processed soy products. And personally, I run better on a much higher fat ratio in my diet. But hey – such an improvement.

So, that’s my thoughts on the new food pyramid, now I’m interested to hear yours. Sing out in the comments!

Cheers,

Bella

Check in. Boost my immunity! 16 weeks.

Life with pneumonia is annoying.

I decided I was well enough to go back to work and to my training clients. Unfortunately… The Frozen Island decided to throw me a MINUS TWO DEGREE day to celebrate the first day of winter. I didn’t do so well with breathing and had to cancel my afternoon clients to come back inside. Grrr.

But, as fate would have it, I didn’t start to die until after check-in.

So (keeping in mind I’ve literally been couch-bound all week) here it is!

Weight: – 200 grams down
Tricep: 19mm (down .4mm)
Supra Iliac: 24mm (down .3mm)
Quad: 24.2mm (same)

So overall, I’m pretty happy. I would have been happy with maintaining so any drops are welcome.

And in the glowing words of Coach Adam:

Down is still down. That’s all that matters.

Word. Somebody pat me on the head dammit!

Adam has also reworked my diet. Partially because I’m sick of kangaroo sausages, but also because while I’m sick I won’t be training much at all so I need to reduce my energy intake to match.

Also, we had a good chat today about boosting my immune system. As lots of you know, I’ve had autoimmune issues in the past. I also work with children. And have children of my own. One of whom is in his first year of kinder. I am essentially a giant walking germ-trap!

image

Like me, Adam feels that a balanced diet from good food choices is the first point. But I’m doing that. So we are adding in a multivitamin in case I’m missing something unknowingly. And vitamin D. And Vitamin C. And garlic supplements.

I’d really like to be bulletproof by next week with all of that going on!

I’ve had a message during the week about what I’m eating – so in its bare-bones form – here it is!

Breakfast:
Coffee
Vitamin D3, Vitamin C, Garlic, Multi Vitamin
3 x Eggs
Vegies

Mid Morning Snack:
Almonds

Lunch:
Half my sweet potato
Turkey mince
Vegies

Afternoon Snack:
Protein Powder

Dinner:
Half my sweet potato
Beef mince
2 x eggs
Vegies

After Dinner:
Protein Powder
Coconut Oil
Vitamin D3, Vitamin C, Garlic

So that’s me. For another week. See you soon!
Bella

New Pup and Pneumonia

It’s been a LONG, LONG week.

That erky cold and flu-ey thing that has been loitering around in my system for a few week suddenly escalated into proper badness. A scary can’t-breathe, feels-like-drowning badness. A trip to the GP confirmed pneumonia and it’s been a week of trying to stay warm, indoors and sitting/standing upright at all times. Yep, even for sleeping.

I’m starting to pick up now but it’s still pretty rough. I need to get back to work and training clients so will be trying to keep it as easy as I can.

Training has been obviously on the back-burner as lifting when you can’t breathe  (or leave the house) is tricky. Food has been okay but I’ve cut it back a bit as obviously my energy expenditure can’t have been much! I jumped on the scales this morning and my weight is up again. I’m seriously losing my mind about why my body is so freaking irrational about weight loss. I can’t honestly figure out where any gain could have come from but am preparing myself for another sh*tty week at check-in tomorrow and more disappointment from Adam. Ergh :(

On the upside, we have a new family member:

image

This is Rome (at the front) and Ollie. Rome is an 8 month old English Springer Spaniel. He was bought by some friends of mine and they LOVED him but the timing and the crazy Springer nature was never great for them. We’d baby-sat him quite a few times to help out and when the idea was floated to re-home him, we were happy to take him in.

It’s going to be a bit of an adjustment. My dog Ollie is 13, super trained and easy to care for. Rome is going to need to start training from scratch and a LOT more exercise. But hey, he’ll be worth it.

So here’s to the last 24hrs before check-in. See you on the flip side!

Bella

Eh. Check-In

So check-in didn’t go well.

Whether it’s because I’m sick, or because I haven’t trained enough because I’m sick or because I ate off plan because I am sick…

What – that’s a whole lot of potential issues there :(

So all I can do is own my results. Step up. Get better. Do better. For the score-keepers though:

Weight – Up 800gm
Tricep 19.4 (up .4)
SI 24.3 (up .3)
Quad 24.2 (up .3)

So yeah. Ouch.

Onwards and upwards.
Bella