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.

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!

 

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

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.

T – timely: 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.

Establishing a healthy relationship with yourself, your body, your food......

What is a healthy relationship? 

A relationship is "created" and doesn't exist until two people unite in a common purpose. The common purpose in this relationship is overall HEALTH.  Healthy food choices will always back you 100%. They will provide you with the essential nutrients, vitamins and essential fats & proteins that your body requires to function like a well oiled Ferrari. 

Learning and understanding the characteristics of the relationship will assist you in building a healthy relationship with healthy food/food choices.  In a healthy relationship both sides are willing to see the opportunity to give, to change, admit to making mistakes, being open, having trust.  

Give YOURSELF the opportunity to be healthy, change the way you currently think about food and your current food choices, admit that you have made mistakes in the past (grapefruit diet anyone), be open to new healthy foods and choices, trust that your choices will work for you and your body.

If you chose to enter this new relationship with healthy foods be prepared for a few teething/adjusting problems,  ups and downs,  BUT nuture this new partner and focus on the big picture "eating healthy food and making healthy food choices 90% of the time",  will give you the healthy partner you require to achieve many things - health, energy, longevity, freedom, no more calorie counting, confidence, love, power, lower disease risks, speed, endurance... the list goes on.

Like any good solid relationship, you have to work at it and ensure that you do not deviate from this relationship with other unhealthy processed, unhealthy food options, you will feel guilty if you frequent this path.  Compare this relationship with your current personal relationships, do you have mostly positive people around you and have weeded out the negative, energy drainers? Same idea goes with food, keep it positive and the relationship will blossom!

Now as we know, no relationship starts of easily. You have to make small sacrifices, compromises and changes to the way you currently do things to NOTICE the difference. 

Once you are in a successful relationship with eating healthy & making smart & healthy food choices, you will notice how much more you respect yourself and your body.   You will feel energetic, alive, mentally alert, sleep better, body will function more efficiently and as a result your **body composition will change . Your moods will improve if you suffer hormone imbalances. Digestive system will be consistent, your immune system will be boosted. 

Fewer sick days, less fatigue, no more mood swings, reduce weight gain, reduced anxiety & frustration.  Why would you NOT want to start a successful relationship with healthy eating?  

So HOW do you start this beautiful relationship I hear you ask?  Simple. Take the following foods out of your diet 90% of the time (100% for the first couple weeks will have a bigger impact on the continuing 90% going forward)!

** Sugar

** Dairy (even soy)

** Grains (breads, cereals, pasta, gluten free products)

** Legumes/beans

** Alcohol

**Processed foods (soft drinks, packed/frozen foods)

Eat fresh fruit, vegetables, eggs, lean meats, nuts, seeds and ensure you have good fats everyday (avocado, nuts, olive oil)! 

I am on Day 12 of the #Whole30 plan and I have had a couple hiccups with chocolate & red wine (yup apparently I am HUMAN) but I can honestly say that I have been following this plan 98% and I am noticing BIG changes.

Start your new relationship now! Your body & most importantly your MIND will thank you for it.  

 ** Body Composition is the technical term used to describe the different body compartments (lean mass, fat mass, body water and bone mass) that make up a person’s body weight.

There is no such thing as a weekend....

You have worked hard all week, you have done 3 spin classes, a couple pump classes,  and have eaten well, so why not treat yourself this weekend, because, well you know, it is the weekend and you deserve it right? You had a busy, manic, crazy week....

You probably have worked hard and most of us do get rewarded with a two day break off work (some of you peeps have to keep the country supplied with coffee and other life saving services).  But, you want to feel healthy, fit and lean, so why do you let yourself un-do all the great work you have done during the week?    It is a pattern, a habit and society doesn't really help us with this either (long brunches, great deals at restaurants, happy hours, 2for 1deals).  YOU have to set the standard for the weekend and be in control.

I challenge you this weekend. To change your patterns. Don't think of it as the weekend, it is just another day of the week, that you happen NOT to be at work, ooh exciting.  Move around your regular routine (god forbid) a little... try a different class, train at a different time, different gym or meet up with a friend and do something sporty, indoor climbing, that nice 10km walk you have been meaning to do since 2010 (Bondi to Bronte comes to mind).  Change where you do your fresh food shopping, try the new market that you keep driving/walking/skating past promising yourself that you will go, when you get time.  Time - you have it, you just need to re-evaluate how you spend it.

Habits take a little while to change. If you keep everything the same, you will slide back into your not-so-good-for-you habits easily. Plan ahead a little, know roughly that you are going to be eating out for however many meals this weekend, and know, that 3-4 bad choices/meals can be enough to un-do many weeks work of eating well & training **hard. It doesn't have to be HARD. Be realistic, set small goals and timeframes. Make better, smart & wise choices.  Work out exactly what you have on, get the chores done, plan the gym, plan the nutrition. Plan Plan Plan.

Nutrition TIP - Have snacks in your bag (fresh fruit, almonds/nuts, tuna, homemade protein balls) keep water with you, don't drink five flat whites a day (sugar sugar sugar). Be the responsible driver and enjoy A glass of red with dinner.  Have your treat meal (one meal). Make it a great one (as suggested here by the fabulous Women Incredible).  Shock your body with the cheat meal, treat. Get it flowing get it WORKING!

Don't just SEE how you go on the weekend, you have put so much time, energy and effort into being healthy and making excellent lifestyle choices to keep you feeling healthy to stop the roller coaster now, stop the "whatever fad diet", stop the "I will start again tomorrow" just make healthy choices everyday. Be aware of what you put in your mouth and you won't HATE Monday's. 

I love Monday's. I love a new week, I feel invigorated to keep going with my healthy eating lifestyle and training program. So should you.  Get out of the negative mindset. You attach so many emotions with certain days of the week, it is time to change that.  Because emotions lead to emotional eating, drinking etc and the patterns/habits stay the same. You will never change, you will never achieve your fit & healthy goals.  yes have that Friday drink if you FEEL like it, not just because it is Friday and you think you should because it was a mad week. Learn the difference between want and need.  What do you really WANT? What are you willing to change to achieve your goals? 

Take time out this weekend and write down the following:

* what are you grateful for

* who looks after you, do you have positive people around you?

* when is your next rest day, holiday, massage

* what have you changed in your life in the last 6 months? was it your choice?

* what are your short term goals?

* are you stuck in a rut, what do you want to change?

I know I am not perfect, and I have given up trying to be "perfect" I just enjoy making healthy and fit choices, and feel the difference. I am happier in LIFE generally, I enjoy work, I enjoy the gym, spending time with loved ones and have so much energy. I don't stress about the little things as much, I embrace life and stop to smell the roses often.  Balance. Embrace life.

You have to have balance. If you have "tried" to do something for what seems like an eternity, with no results, you need to re-evaluate.... Don't be afraid to try, fall on your ass and get back up again, because that is how you learn, grow & achieve. 

** Training hard - varies between individuals, when I say hard, I mean your level of intensity, whether you did a spin class, weights, a run, a relaxing yoga class or a swim - still training, getting your body moving differently and will help to get your body into a state of homeostasis. Don't undo that balance.

Common Sense. Smart eating. Move your body.

So my eating habits get lots of attention, and of course people ask questions.  I like questions, you always should ask I was taught, I am happy to answer questions, BASED ON MY EXPERIENCE & KNOWLEDGE ONLY. I am also asked for advice on what "diet" they should do, how much exercise etc also. AM always happy to discuss nutrition and exercise. I am not a doctor and don't know all the answers, I only know what I know.  And day by day I learn something new about the body and mind.  Especially mine.

Working in the corporate world with a shared kitchen for morning/lunch/afternoon food prep always sparks discussions about diet, nutrition and exercise.  Who is doing what diet, race etc. There is always some new buzz trending from South Beach, to gluten free, no sugar, Michelle Bridges 12WBT, half marathon training, City to Surf... the list goes on.  As people stand around waiting for the kettle to boil, the coffee machine to brew coffee or the microwave to re-heat leftovers there is always discussions about food.  My food always gets a mention, it is kind of like "ooh what is the strange lady eating now", "are you having meat for breakfast", "isn't eating eggs everyday bad for you".

Most people know I don't dig diets. I don't agree with starving or restricting yourself energy wise.  You need to eat real food to fuel yourself period. No fads, gimmicks, pills, shakes or what not.  Yes, I have tried a few of them and wish I hadn't of.  Silly silly silly marketing ploys.

Common Sense. Smart eating. Move your body.

You ARE what you eat. Eat crap, you will look and feel like crap. Your body will be a mess of hormones and sugar high's, lows... etc. Not fun! Simple. 

90% of you will comfort eat at least 2-3 times a week. This is a HABIT. Like HEROIN. Get off it now. Get the crap out of your house and your shopping trolley.  Your kids will just have to eat good food too.  They won't starve... they will eat when hungry. Trust me, it worked in my house when growing up.

If you cannot pronounce an ingredient in a product, DON'T eat it. It isn't natural and won't do you any favours. I don't care if you think it tastes good. Bin it. 

Take responsibility for yourself. Your actions and your health. Do you want to live a healthy, fit and LONG life without complications? Then watch was goes into your mouth.  If you want diabetes, stroke, heart disease then continue shovelling crap into your gob. Just don't whinge to me about being tired, sick and run down all the time.  Stop being the victim. You can REDUCE risk.

Get regular check ups, get your cholesterol checked, make sure you understand your body and how it works, don't just think all will be ok. Go to the dentist, healthy teeth = healthy heart!! Did you know that? Most people have no IDEA.  You get your car checked and harp on about your kids being fit and healthy and worry about your family? The same mentality should go for YOU also.

My remedy for success is quite easy.  STOP TALKING ABOUT LOSING WEIGHT. Start talking about getting fit & healthy... weight will come off as a result. 

Eat more clean healthy foods than processed foods, DROP SUGAR, experiment with cooking yummy healthy foods, your taste buds WILL adapt.  Habits take time.  Move your body, I don't care if you are 85 years old, you are never to old to take yourself for a walk, swim or try a new class. DO IT.

Check out this women - 86 years old..only hobbling she is doing is from DOMS after a weights session. My kinda lady.  

This women is 72 years young....

You might not want muscles, but I bet you want to feel alive when you are in your 70's? Am I right?  What you do NOW will help you in the years to come.

My challenge to you. Give yourself 4 weeks. Stick to your plan. Prepare your week. Prepare mentally what foods you CAN eat and HOW you are going to get your heart rate up 3 x a week.

What do you have to gain?  Lots.  What do you have to lose? HABITS, BODYFAT.

Be prepared for people to sabotage you, offer you cake because it is Fred's sisters cats birthday.... or Harry's birthday drinks and YOU must drink with him because it is his birthday.  Only have positive people around you. People who will support your decisions even if they don't fully understand WHY. 

So, diary out, starting tomorrow. GO.