Thursday, June 28, 2012

Being happy & healthy... where can you get that from?


I was told the other day that I am always so happy! So of course I smile back and say thanks, I know I am! And healthy too they said, you are always eating good healthy foods.  Great, they haven't seen me raid the charity chocolate in the kitchen.

Attitude is so important! I have a positive attitude to so many things in life, which I find just keeps me happy, healthy and smiling.  I don't take too many things seriously, or myself (some days) and I tend not to get caught up in everyone else's negativity (shite).  I like to keep things real.  Life is a two way street. Friendships and relationships should be the same. Give and take and compromise but some people want to constantly take or whinge, they can, as long as it ain't to me. Don't get me wrong I will always be there for my  friends and family, but like to not have negative people drain me.... so I choose who I spend my energy on. Sometimes you meet people at the right time in your life when changes are happening, you may not always be friends til the end with the people you meet, but you are crossing paths for a reason. Deep I know, but so true. 

Be thankful for who & what you have in your life, focus on the good things and change the negative energy. Or how you deal with the negative energy. Remember it isn't what gets thrown at you in life, it is how you deal with it.  We all go through shit from time to time. That is life. That is living and part of the journey. Don't just focus on the destination... enjoy the road along the way!  Yes you will meet shitty people along the way, but oh my how you have learnt from that experience, yes?

THe things I love are coffee, food and sleep! I always have been in love with food. I love food! Enjoy eating healthy fresh foods - I crave them! Have always enjoyed eating well.  Been lucky to grow up in a house where fresh fruit, vegetables, meats etc were on the menu everyday.  Also grew up with an irish influence, so I do  love my drinky poos!  My weakness nowadays is red wine, coffee, cheese.. mmm.... I mean life it is too short to not enjoy the finer things. I just don't gorge myself on them daily.  I love the feeling of being in control of my health, looking after myself! I sleep well, train hard, eat goood food and smile, often, laugh often too, even if it is mainly at myself!  I find myself quite hilarious somemost days!

I get yearly checks at the quacks.  Yes ladies including those umcomfortable checks that we all need and most of us don't do (but I am young, don't have family history, crap crap) Just do it.
I get blood tests, regular mole patrols and if there is anything I am unsure of, I ask, begrudgedly, but I ask.   I know that I don't have a family history in a lot of diseases, but I also know that dosen't matter, neither does age or if you didn't smoke/drink etc.  Check your body.  It is peace of mind. Truly.  Ladies check your boobies. Monthly. Just do it.

Having suffered from depression I am more aware of my mind and body and recognise the signs when those dark days roll around, and I know how to ride them out and recognise how to learn from these days and not to challenge them too much. They happen less and less as I recognise the patterns now.  I need Donna time, down time, massages, healing days.  

Remember we are all connected, mental and physical.. we focus TOO much on how we look, weigh, peoples perceptions, what diet we are on or how skinny we can be that we forget to talk about depression, anxiety or mental health. Sweep it under the mat, as no-one wants to be burdened with other peoples problems? Wrong. I would prefer you to talk to me about your anxiety rather than you need to loose 5kgs. Guarantee you deal with one the other takes care of itself.

Sometimes you have to talk about the stuff that makes you uncomfortable. That is how you heal, grow, learn.  Find the right outlet.  I guarantee you if we were to work with people on their mental health, everyone's mental health, mental health is for us all, not just those who we think are mentally ill. BIG DIFFERENCE. If we worked on everyones state of mind, we would notice a big change in their health, weight, attitude, perceptions etc. 

Sometimes you have to take down those brick walls that have been slowly built over-time. Not all at once, but start to gradually realise how connected you are both in body and mind.Being happy in your skin, learning to love you for you. Realising your strength and weaknesses. No one is perfect and who would want to be, how boring!! 

I have had my ups and downs. I have had shit happen in my life. I have been underweight and skinny, I have put on weight, I have been loved, I have had my heart broken, I have been far away from family, I have lost loved ones, I realise that you have to get up everyday and make it count. I choose to smile, be happy and live my life to the full. That is why I am happy and healthy.

Tuesday, June 26, 2012

50 days without sugar.....

I can hear you all now screaming "You want me to give up sugar?" Well yes, bluntly speaking "give it up"! It isn't doing you any good and probably is affecting your ability to achieve your true (deserved) health & fitness goals not to mention increasing your risk of diseases!

Meet Nat Carter - Nat is a down to earth, passionate PT with years in the industry who is ready to teach you about health and fitness.  Nat's passion is to get people thinking differently about diet and exercise, to make it part of your regular routine to keep you fit, healthy and disease free. 

I agree totally with Nat's philosophy, which is why I am promoting her new challenge - 50 days without Sugar.  Let me ask you these questions:

Do you want to feel more energetic and less lethargic?
Would you like to reduce your bodyfat by a few kilos?
Sick of getting every cold and flu that passes through the office/work?
Want to have a better nights sleep?
Get rid of those sugar cravings for good?

Answer yes to a few of those did we? Excellent, then register by clicking the link above for Nat's challenge.  It is free to enter and there are even prizes to be won! Join in this Global Challenge to feel healthier, fitter and even lighter.

The challenge officially starts on the 1 July - keep up to date with the topic chatter on:

Nat's webpage - New Outlook Fitness

Come on, you can do it... you will have a great forum of people facing the same fears and challenges as you!  Head over to Nat's page now and register and read about this fantastic challenge.  I dare you! 

Thursday, June 21, 2012

WHY I love weight training & muscles!

Feeling strong is one of the best feelings in the world.

Being strong both in body & mind.

That body pump you get from training with weights truly is a great way to keep your body feeling alive, powerful and strong.

Not being afraid of challenging myself, I find is key. Stepping outside my comfort zone regularly helps me keep perspective not only on my training but other areas of my life.

Going from "girlie" push-ups to FULL push ups ALL THE TIME!! Chest all the way to the ground, nice and slow. Sometimes using benches, chairs or medicine balls for extra challenge makes me feel freaking awesome!!

Technique is key. Mixing between isotonic eccentric and concentric movements to really work the muscle.

Drop sets. Pyramids. Fatigue.

Never having to do sit ups or crunches to get abs because I incorporate core training into my weight training sessions.

That proud moment when you motivate the guy at the next bench to go heavier as they realize you are kicking their butts! Not that I am competitive (much)! Just reminds you that you are strong, capable and also inspiring!

Muscles are sexy. They show character, determination and strength (not just in the physical sense).

Muscles = great posture... have you ever seen a super fit person slump? They are strong, proud and confident and their posture reflects that.

Love DOMS! The delayed onset muscle soreness (or as I call is Donna's Ongoing Muscle Strength) knowing that that sore feeling means your muscles are growing and getting bigger, stronger.  

Love being the only chick on the weights floor most days, still amazes me how many women want to look fit & lean but STILL kill themselves with endless hours of cardio a week, to god forbid "tone". Shakes head. Variety is key. Have muscle to assist your cardio workouts - muscles burn more fuel. You won't need to kill yourself with hours of classes to get lean. The less cardio I do the less body fat I have. Sometimes my weights workout is SO intense I actually get my heart rate up the same as I would doing a cycle class.

Love that I can hardly carry the dumbbells to the bench but can press them easily enough! Strength or what!

Muscle burns more fuel at rest - keeping your Ferrari in tip top condition.  Ensuring you fuel your muscles with the good stuff, they will keep burning even more fuel at rest.

You enjoy shopping for sleeveless tops, shirts, dresses, wearing heels with skirts .... you like showing OFF your hard work!

The more muscle you have the less chance you are to get diabetes, hypertension & other health ailments. You might find you don't get sick as often, tired or run down. Training well, eating well tends to be a good combination for good health.

Tuesday, June 19, 2012

Just a reminder, be thankful.... everyday.

Feeling very thankful for so many things today.  

Sometimes we can loose touch with ourselves and get caught up in the fast-paced moving world, expectations rise, stress rises and we forget the simple things that make us smile.

When was the last time you took sometime out to do things that make you smile. Doing something that you truly would LOVE to do?  Could be anything - singing lessons, dance classes (burlesque anyone), helping the community - volunteer at hospital or at an event in your community, give some love back,   taking yourself away for an afternoon or day to see a movie, massage at spa,  cafe with a good book, cooking class or shopping trip, catching up with a friend you haven't seen in ages.  Do a dream board, make lists of things that inspire and motivate you. 

You should never feel guilty for taking time out from your busy work, home, gym schedule, it gives you a great chance to reflect and truly get a glimpse of what you have in your life, what you are thankful for and what needs to be re-evaluated. What negative influences can you change? Are you giving yourself the attention you need? If you are the best version of you, then you will be able to share that love & energy with your family and friends. If you are constantly looking after others, you are neglecting yourself. Be kind to you. Respect yourself and treat yourself like you would loved ones.

What am I thankful for? Being fit, healthy and happy with my choices in life. Being free to choose any path I choose, to not be afraid of the unknown and visit there regularly.  I have learnt to accept myself and know I can achieve anything I set my mind too. I have a gorgeous man in my life who keeps me grounded and reminds me daily that I am worth loving and deserve so much happiness, my friends & family who constantly support me and my decisions,  an attitude that constantly lets me push my boundaries and achieve great things that I never thought possible.  I keep challenging myself daily, weekly & monthly.  It is the simple things that keep me smiling.

Thursday, June 14, 2012

Focusing on the positives and dealing with the shit.

Exactly four weeks until I fly away on a jet plane to Phuket for 10 glorious days with Drew (aka the boy).   So looking forward to some serious R&R and quality relax time with my gorgeous man. Bring it on.

So as the brain starts to think about summer clothes, what to pack, what to buy, what to buy to take... (that is such a girl thing) my brain starts thinking "bikini, shorts..."! Not only what to take on the trip but eek putting the white pale body into summer gear again. Never fear, I know I have four weeks to smash myself, come on of course I am going to be feeling great in my summer gear, I will be on HOLIDAYS with my man who loves me and my curves (cue Bridget Jones "he loves me just the way I am"). Simple things that please really. A trip to a far away land filled with bright blue beaches, cocktails, seafood and shopping, spa trips... that is what I am focusing on.

If you feel confident about yourself and your body and not concentrate on how "bad" things look you will focus your positive energy on the things you like... reaping all the positive energy that comes back ten fold, it will transform how you feel about yourself. 

I asked Twitter and Facebook people a week ago what they LIKED about their bodies... thought it was an interesting concept since we mostly talk about what we DON'T LIKE or what we would LIKE TO CHANGE.   Most answers weren't direct "I like my bulging biceps" it was more about overall self-approval like "I like that my body puts up with my training", which in someways was good, but also deflecting thoughts of the parts they don't like, which was great!  My overall motto for life really is, if you don't like something, work hard towards achieving it.  (Keep It Simple Stupid).  I figure I am never going to look like Elle Macpherson, but I can keep my body lean and fit and healthy.

The last couple months I have had a few interruptions to my training & even nutrition, due mostly to my mindset being off due to constant pain with knees.  Being told  I have arthritis and that my right knee is pretty much degenerating to bone on bone, the discussion of knee realignment surgery and knee reconstructions was NOT how I had imagined the meeting with the surgeon to go. A little keyhole surgery was the plan, wasn't it. It hit me hard. Was a lot of information for me to take in. 

I know it is only a minor thing compared to other injuries, surgeries and disabilities or issues others have to deal with on a day-to-day basis, but I still had to DEAL with my emotions, frustrations and pain and a kind of grieving process for myself that I am sure some people will understand and others might not. I don't really care what people think. All I know is that I feltl a little disjointed, a little weak and not capable of doing what MY body has let me do for years, dance, run, jump.  It ain't the end of the world! I am not moping around.  I have had to stop and think, then change my training routine, meaning giving up classes and charity running events that brought me so much pleasure & satisfaction.  

I don't get that same feeling from anything else really fitness wise - that complete mental and physical release, letting your body go for that hour dance class or focusing on the money raised for a great charity to help others during a run - nothing else really matches. The feeling I get from weight training is freaking awesome but in a different way. 

I have to deal with my shit. I am a big believer of it isn't the issue but HOW you deal with it that matters, and that is so so true. That positive affirmation is getting me in a better place mentally and hopefully physically. 

So to date I  have trained really well and eaten well 85% of the time.  Having only a couple days to go on the #whole30 nutrition plan, with a few days off the wagon (was all delicious and didn't feel guilty at all, I am learning)  I am feeling much healthier and am definitely fitter and also leaner. Have lost about 2.8kgs and my shoulders are POPPING!   Even did a little gun shot a week ago I was feeling so pumped.  I have re-focused my energy on the things I CAN DO, not what I CANNOT DO. I am keeping it real. Stressing less, which in turn is making me just feel alive, happy and free. That is key. I think I have honestly let go of the guide ropes and just walking freely - feels amazing.

Tuesday, June 12, 2012

It's cold & wet and I don't wanna.....

"Winter is here",  I hear people moan EVERYDAY!  It is cold, dark and if you are living pretty much anywhere in Australia at the moment, WET! The rain has come and looks like it won't stop anytime soon.  The grey clouds make it seem much later in the day than it actually is and you only want to curl up on the couch, in front of the heater, with a good movie and something yummy to help comfort you.... am I correct? Well unless you are one of the lucky people travelling around the world following the sunshine, suck it up! It happens every year.

Yes it is hard to get out of warm bed and go to the gym, and it is hard to train after work as it is cold, dark and you just want to be at home in your snug pj's! I get it.... totally have so been there ..... I too have to push myself to get rugged up and to train. But I know I will feel GREAT when I do!  

You want to know WHY I still train in winter? Besides the fact I LOVE TRAINING

Here are my top five reasons:-

* TO get warm!  Once I have on warm training layers and my morning shot of espresso to "get me pumped" I feel warm and ready to train in no time! I just think of how a nice hot shower after will feel, then I am on cloud 9 for most of the day not to mention you won't feel the cold that much!

* TO avoid depression and keep my body healthy!  Treat your body like a machine, I try to treat it like one all year round.  Exercising releases stress, keeping me fit and healthy and warding off the dreaded colds & flu bugs that spreading like nothing else in the winter months.  I know I get a bit SAD in the winter months, it was much worse when I was living in London,  but I find that exercising and eating lots of healthy foods keeps me smiling in winter!

* TO access all the equipment and benches galore at the gym!  Most people that are committed to actually getting up and heading to the gym most likely do a class, so I pretty much have the entire GYM to myself .. I spread out my weight circuits or super sets out over a couple benches and machines and just go hard!!  Pump up a few of my favourite tunes LOUD to get me sweating and feeling awesome which just makes me work even more!  I love  "making my fat cry"!

* TO use the heated pools!! I love swimming in winter, get out the togs and head to the pool! Great way to look after your body and keep the muscles, tendons and joints all working to keep you fit and strong! The hydrotherapy pool (with spa if you are lucky) is a great place to hang out with friends or just relax after a swim!  Then you can celebrate by going for a nice post swim brunch at a cafe and have a enjoyable breakfast!

* TO be able to do all the relaxing you want! Once you have trained whether it be weights in the gym, a class, outside run or a swim, you can relax on the couch with your blanket and a DVD and feeling great because you have worked hard to keep your health & fitness goals! Once you get your training done, you will be pumped the rest of the day and will feel SO much better and you can sit back and enjoy that great movie or chill time with a nice warm cuppa in front of the heater or even better out with friends!

SUMMER NOTE: Just think how great you will feel once it starts to warm up again! You will be feeling great and not having to stress about getting your summer body ready, it will be all ready to go or just need a little refining!

If you train after work, get CHANGED at work! That way you won't be tempted to get the train straight home, not passing the gym on the way, or stopping off for take-away because it is cold and you want hot food now.

Pack spare training gear and leave at work if you can! No excuses, not even for a brisk walk at lunch. DO IT!

Tuesday, June 5, 2012

But I need sugar..... really......

You have a sweet tooth, you need a pick me up before your afternoon meeting, it is Fred's mothers sisters cats birthday, so you need cake.  Sugar is ok right, you will just burn it off tonight at the gym. It is fat you have to worry about surely, right? Surely you can have sugar-free or fat-free products? But I am craving chocolate. 

Your body needs fat. Fat transports the fat-soluable vitamins A, D, E and K around the body. Supplies essential nutrients and EFA (essential fatty acids) which can only be supplied by nutrition. Key role in membrane structure. Protects internal organs. Stored as long-term fuel reserve (adipose tissue).  Fat is a concentrated source of energy, yes it is more "calories" but your body will utilise good fats properly. 

My rule of thumb is get your fat from meat, fish, eggs, nuts, avocado, seeds, coconut oil, olive oil. That is it.

Sugar is not required, period. Eating sugar once or twice a day increases your risk of catching a cold, flu as 1 tsp of sugar will surpress your immune system by 50% for four hours. Yes diabetics will use it to get a quick sugar increase, but overall the body does not require sugar to survive.

Sugar is a fast digesting carbohydrate with a high glycemic index. This means it digests quickly and causes a rapid rise in blood sugar levels. After ingesting sugar, blood sugar levels begin to rise, which sends a signal to control this rise, so your body responds by releasing insulin (hormone), which pumps your body full of sugar and excess is stored.

Sugar leads to tooth decay, obesity, insulin sensitivity, improper endocrine function, diabetes, hyperactivity, can contribute to heart disease and many other illnesses.

If you need a boost, especially post workout, have natural sugar (banana or fruit) with protein for a more slow energy release. What goes up must come down, and that is not healthy.  Ensure you fuel your body throughout the day so as not to get hungry.  The hormonal rollercoaster your body goes on from a typical sugar overload - overworks adrenal glands and produces more cortisol (stress hormone)... get off the rollercoaster.

But why do I crave sugar? Because you are addicted, yes like heroin, or smoking or alcohol. It is a habit. Only you know it is only just a chocolate bar, your brain knows that a quick energy boost is coming and is prepared for it because you have set the pattern. The pleasure part of your brain knows that you will get your quick fix.  Stop eating it and you will stop craving it, I know GENIUS!!

Have fruit with protein and/or fats to stabilise sugar levels.  Have fat as a fuel source, not sugar.

Fat free, sugar free products - really?  If you cannot pronounce the ingredients, don't eat them. Simple. THink about what they are replacing them with, how good is that for your body to break down?

So eat FAT, not sugar. Yes honey is sugar. ALL alcohol is sugar.

When you reduce sugar, you won't crave it or really feel the need for it, think or dream about it. Have a treat now and then for sure, you have to live, but if you want to be healthier, reduce the risk of degenerative diseases, control weight and allow your immune system to hum get it ALL out of your nutrition.

The "spare tyre" around your belly is fat storage from hormonal imbalances from SUGAR

Friday, June 1, 2012

Diet or exercise, what is the answer?

KISS it. 

Keep It Simple Stupid
There is no quick and easy way. There are NO quick fixes or gimmicks to get you fit & healthy. 

Good nutrition and exercise work hand in hand.  You need to Keep Things Simple. Don't overcomplicate things.

What is the main reason we "diet" or exercise? Which one is more important? Do we want to be fit, healthy or disease free? Or all of the above.  Does it feel like a chore most days TRYING to achieve your health & fitness goals?  

I have been listening to the talk on the street (aka Facebook, Twitter, gym floor, on the train, work) and a similar pattern emerges.  People are still confused about "diet" and exercise.  People are still feeling guilty for NOT exercising XX times a week and for "falling off the wagon" with their "diet". Or not running fast enough in the half marathon on the weekend...  So much unecessary pressure we put on ourselves.  Do we really prepare ourselves for the decisions we make?

So what is the big hype about nutrition and exercise?  Why do some people continue to struggle to achieve their health & fitness goals? Now don't get me wrong,  a little struggle is part of any change process, you will come across struggle street and hurdles whilst on the any journey in life when setting out to achieve your goals, this is how you GROW, LEARN and ADAPT, but for some people, the continual struggle doesn't get them anywhere fast.  Why is that I ask you?  Change. Patterns. Habits. Change things and you will notice change.

As most of my readers, friends, twitterverse, Facebook peeps know, I despise the word "diet".  It is up there with the word "tone", "low-fat", "low-sugar". They are words created by marketers to SELL products & fads, you don't need any of them.  I prefer to use words like nutrition, fuel, energy or muscles.

What is more important - nutrition or exercise?
I believe they go hand in hand.  I agree with the saying "abs begin in the kitchen".  I am a big believer that if you eat good healthy foods, make smart food choices you are more than half way there... from there you will have plenty of energy to move your body EASILY  2-3 times a week, which will definitely kick start your system and make you feel alive.  Allow time for YOU.

Energy in versus energy out. Simple. You eat too much, you store bodyfat. You can bust your gut (no pun intended) at the gym, but if you are still fuelling your body with TOO MUCH food you will put on weight. How much fuel is enough though this is where most people get confused.  Eat healthy breakfast, lunch, dinner that has good fats/proteins and fruit/vegetable carbs.  Snack if you are hungry (nuts and fruit or yoghurt/berries). Don't starve yourself. YOUR BODY WILL RELEASE MORE BODYFAT IF YOU ADEQUATELY FUEL IT.

Think of your body as a machine, a Ferrari if you will (you can choose your colour, I like red).  If you were to drive it everyday and limit the fuel intake, would you expect it to function properly?  Same goes for your body. Your body needs energy/fuel everyday JUST to function whether you are just sitting at your desk for 8hours a day,  your heart to beat, your brain to work, sending signals to the rest of your body to react, takes up energy, requires your body to be healthy.  This process needs top quality fuel to keep your body ticking over nicely, then on top of that add exercise a couple times a week to rev things up so to speak.  If your hunger increases, you need to fuel your body more.

Keep it simple. Start slowly. Concentrate on your nutrition.  Reduce all processed foods, eat good fats (avocado, nuts, olive oils, omega 3 meats) good quality meat, fruits, vegetables and nuts!  Back to basics.  Fresh Fresh Fresh.  Add a couple exercise days into your week, nothing to strenuous if you are a beginner or haven't been exercising for a while, start with a walk 2-3 times a week will have you feeling the difference.  I don't mean a dander down to the corner store, I want your heart rate to go up and to be a little breathless and maybe even have some sweat on you.  Please, you got to move it to change it.  For those who train 3-5 times a week, have a week off. THen change around your training.

What I want YOU to feel is change. That you start to feel better, confident, healthier even. You might have a little more spring in your step and all you have done is thrown out the processed foods, take-aways and moved your body a couple times a week.  

Go to your GP and get a full health check. Your body is your body, YOU ensure you look after it. Know what is happening, find out how you are going.  I bet most of you worry about fat loss or training for this and that, but wouldn't even know how your system is actually working to try and keep up with you? 

So where to start?  First thing is to set realistic SMART goals

Yes goal setting, always seems quite daunting.  But to succeed you need to plan. If you fail to plan, you are truly 100% planning to fail. You plan at work, for your home mortgage, for your holidays, your children's education, so why not your health & fitness goals?  Adapt the same approach.

S – specific: this is the who, what, when, where, and how of your goal.
Be specific - writing "getting healthy" isn't very specific at all.  Write out your goals - to give up smoking, to eat more fresh foods, join a gym that has classes I can attend, do a short course triathlon, get back into my favourite pair of jeans or dress for an occasion, to be fit enough to play with my children.
M – measurable: you’ve got to be able to measure your goal in some way. Otherwise how will you know if you’ve reached it?
 How are you going to measure your specific goals?  Write it down -  how many smokes you have a week, aim to eat at least 2-3 different coloured vegetables each day this week,  build up to taking two classes at new gym this week, take measurements for your jeans/dress goal.

A - attainable: if you really want to set yourself up for success, the goal should be something you can feasibly attain (i.e. winning the lottery so you can quit that job you hate is probably not a good goal).
You can aim for the stars all you want, but will it help you succeed?  If you are training for your first short course triathlon ever, make sure your attainable goal is to train each leg of the event once a week and finish the entire triathlon on the day - don't set the goal to come first, that puts too much pressure on you, I am not saying you couldn't come first, but you get the idea.

R - realistic: something that you are willing and able to work toward. This doesn’t mean you can’t set the bar high — sometimes just fully believing something can be accomplished can make it realistic.
Something you are willing to strive for. If you aren't a swimmer then a 3km ocean swim might not be the best goal to set first thing, maybe a short course triathlon, that has a 400m leg only and work from there.   Once you are confident in that area, you can start ramping up those goals.
Ttimely: your goal(s) should have a specific time-line; a date by which you want to achieve them. This will motivate you to get started.

Set timely goals. Plan them out. Write down specific dates and events in your diary that could affect these goals, so you are prepared, so you won't **"fail".  

A timely goal would be: I have three months until the BRW short course triathlong, I will swim, run and ride 1 x a week until the week before.  Gives you a boost, you feel organised and motivated. You can amend any training goals further down the track once you start.

Remember to set YOUR goals. Plan out your week ahead. Know what is happening with your body. Watch what you put in your mouth.  Never feel guilty EVER about NOT training or eating something you wished you hadn't - learn from it, change your habits.

Fitbydons simple steps to being happy & healthy!

* Trust yourself, don't think about it too much
* Throw out packaged foods, ALL of them. Don't buy them. Be strong.
* Cut out SUGAR - 100%
* Drink water, limit alcohol and caffeine drinks ( I love a coffee a day.....)
* Move your body. Walk,run, dance, skip, weight train. Challenge yourself.
* Get your grey matter moving, take up a new hobby, meet new friends, change your routine - mix it up a little, shake it up a little.... 
*Laugh, smile and hug your loved ones.
* Listen to what YOU want do to with your life, make plans for YOU! 
* Don't give a shit what others think of you, who cares, positive energy only, no negativity crap!

** there is no such thing as failing... it is called life, experience it, learn from it and use the small mishaps to push you further.