Goals

  

Complete this sentence: This week I will ……….

The very first thing you learn at PT school is ‘Don’t kill anyone, it’s bad for business.’ The second thing is goals. Short term and long term and the difference.  You need a goal, something to aim for, generally in life. I need to finish my degree, long term goal,when you are in your first year and have 3 years of booze and partying ahead of you. Before that can happen there are short term goals, I need to pass this semester or drill it down more, I needed to not fall asleep in my database exam and have to resit it in the Summer (just me!?). 

We can relate this to everyday life, uni, study, career so why would you not apply it to your health? The key is to be realistic.

I want to be super skinny by next week because I have a night out and my ex might be there with his new loser lady and I need to be skinnier than her. Not. The.point. Stay at home and stalk them on Facebook, again, because I can’t help you. Also, you crazy!

On the other hand, we have:

I want to spend the next 70 days shredding my body to its full potential without starving myself, but with actual willpower, determination and sheer stubbornness. As well as writing s blog about it everyday! 
If you aren’t following Bex and her blog/progress yet, you should, but more on that later…..
So set yourself a goal, drop a dress size, run a 10k, buy a pair of uber jazzy leggings that you want to fit into without looking like you’ve been through the sausage machine your sister bought you for Christmas. Then, once decided, set yourself some targets inbetween, things that will give you that ‘win’. The little boost to keep you on track, to keep you motivated and accountable to your overall goal.

  

This week I will…..

…Try an INSANITY class, because I’ve been thinking about it and keep putting it off.

…Go to PiYo because I fancy something new.

…Go to an outdoor Bootcamp class with BeachFit Bootcamp

….Go to class on Saturday to be a bit different 

….Avoid eating chocolate at all costs.
For me, This week I will ….. sweat more than last week.

My short term goal to achieve my ever chased long term goal. My back has finally stopped niggling and aching. I’m starting to feel like I’m not completely broken, so this week I’ll be going as hard at the gym as my body allows me to. I will concentrate on keeping my back protected and mobile. I will end the week injury free and stronger, but probably hobbling from DOMs.
Set a goal and then set some smaller, short term, achievable little ‘wins’. Concentrate on those little ones and the big one will just creep up on you with you having to worry about it.
  

Later….That awesome blog by Bex can be found HERE

Repost : Regain your MOJO

Have you lost your exercise mojo? Finding it hard to get back to exercise after a break? Well here are a few thoughts to get you back on it.

 fluffy

Feeling Guilty

You probably feel pretty bad about quitting your exercise program and you might be afraid the instructor will give you some grief for being missing in action if you are normally front and centre in every class. Stop feeling guilty! It won’t help your frame of mind, your instructor is just glad you are back and trying to get back on track. BeachFit bootcamp is all about making classes fun and enjoyable whilst helping you to reach your goals. Judgment really isn’t our thing – useless you half-ass your way through class or have several strategic “emergency lace tie situations” during the tough moves.  You’ve been out of the exercise loop for a bit – don’t be so hard on yourself.  You need to take a break during class?  Do it. Stop being so hard on yourself and build it up gradually, depending on how long you’ve been off, you may feel like you’ve lost your cardio fitness or you’ve gained weight, stop focusing on where you were and focus on now.  One day at a time and getting back into a routine, the place where you “used to be” isn’t far off. A little hard work and focus is all it takes.

Find a workout buddy

One of the best ways to jump-start any exercise program after a break is to find a work-out buddy! Bring along a friend or relative and let them go through the same torture you are. You can then compare notes afterwards and have a giggle at the fact it really wasn’t that bad after all. During the first few weeks, it can be hard to stay motivated to go and you might be tempted to skip a day and go back to your non-active ways, if your buddy wasn’t there to keep you honest! It is much harder to make excuses to someone who you know will pull you up on any fibs or Bullsh*t excuses! Remember, too, that you provide that same motivation to your work-out buddy, so you’re both important for each other’s success and fully accountable for any slacking!

Treat yourself

Sometimes all it can take is a little retail therapy to get you back on track. Get some fancy new trainers or new shorts – you can’t show them off at home so you’ll have to get yourself to a class so everyone can admire the new gear – it’s all about the kit, after all. Check out a local sportswear company – sportswear for active people http://www.vivimoss.co.uk/

Try something new

Sometimes it’s a good idea to start off with something fun and new. You don’t have to stick to that old routine, adding a new class can help to mix up that old way of life and add a new spark of interest to get you back to where you want to be. PiYo is perfect for this – the latest addition to the BeachFit timetable, PiYo is a low impact, high Intensity class that is super sweaty but fun. Unlike anything you have tried before, it will keep you o your toes and have you hooked to come again and again.

Get some inspiration

What would work for you? Go read some success stories online about people who have lost weight through diet and exercise – if they can do it, why can’t you?? Watch out for fake stories peddling some daft “quick fix” or “Supplements”. Have a browse on the BeachBody facebook page and website and see some of the winners of the weight loss competitions etc. http://www.beachbody.com/beachbodyblog/category/success-stories/insanity-success-stories. Instagram is full of helpful and motivating people, some of them make a living off it. Lots of people are posting their workout routines, diets and motivational tips. Have a look at @thisgirlcanuk @paleomg @gymmemesofficial (‘cos I find it funny) @fitandfunky @nomnompaleo @shauntfitness

  

Just bloody do it!

Stop whining, rationalizing, and thinking about it and just do it! Get you ass back to it. You’ll feel better once you’ve stopped procrastinating and just get it done. What better idea is there than shutting your pie hole with all the excuses and just going and getting it done. The first one is the worst, then it gets easier and then you are back in the routine, do it – go – book it and do it.

PiYo Tuesdays 6pm

It’s PiYo day.  Feedback on this round is, it’s not getting any easier! 🙂 This is a good thing.

If you think it’s getting to easy then it’s time to reassess your form, is your downward dog perfect? Is your single leg the highest it’s been? Is your knee low enough or are you fluffing through the lower body section? 🙂 If you thought you’d nailed it, then maybe think about how you can achieve more from it. Ask if you are unsure.

That being said, if it’s still hard, still a challenge, then stick with it. It’s a great workout. Everyone can do it, it just requires that you try. I can’t do it for you. Take the plunge and give it a go, what have you got to lose?

So Chocolate update, I had a terrible day at work last week and lots of things were happening that was a mega stress, so what could I control? A march to Tesco for a bag of mini eggs. Yup, I did it, it was good and there it is. I put my penalty pound in the obligatory ‘box of failure’. I didn’t eat the bag, I had 10 mini eggs, a cheat but a restricted treat. Damn Easter and the delicious amount of chocolate that is on offer!! And so I reset and start again.

Puppy update, last night was horrific, an hours sleep during the night as she cried and I employed ‘tough love’. This is a much bigger challenge than no chocolate, I can assure you!

She’s fine though, too worn out to make it to bed…..
  

So far so good….

So it’s lunchtime on day one of my official non chocolate eating challenge although it has been 5 days since I had chocolate, I suspect I’ll use these as an excuse later down the line for any ‘blips’ but we shall see.

So at 1pm as I rest against the wall on my lunch break, waiting in the microwave queue (sigh). I decided to also mention that I have committed to do more flexibility work. I have a recurring back issue that flares up from time to time. Last Christmas this resulted in a muscle relaxant induce flight to Miami, as I’d popped it and couldn’t bend my leg without fear of passing out. I couldn’t miss my holiday so I had some terrific medication. Thus resulting in me vowing to be careful and do lots of mobility for ever and ever.

Until one day I didn’t and the next and the next. So it’s happened again, on a lesser scale but the message is the same, STOP, SLOW DOWN, TAKE SOME CARE OF YOURSELF. 

The exact message I would give to anyone of my classes goes, PT clients or the lady in tesco telling me about her sore ankle as she tries to skip me in the self service til queue (no, not happening pal, get yourself a white cane and I’ll think about it)

And so I have signed up to something called romwod. Essentially yoga ish/mobility videos posted each day that you can follow along to in your living room. I did my first one yesterday and I loved it.

I hammer my body and it rewards me by putting up with it. I ache and hurt and I keep going and keep pushing and now, again, I’ve pushed too far and it’s forced me to stop. It’s hard for me to stop. It’s tough for me to admit I can’t do that just now. I’ll be all over the burpee challenge when I’m better, but I’m rearranging my priorities. I’m reducing my number of classes (not beachfit, but other classes I committed to). This is a challenge in itself, admitting that I need to do this.

However, I will make time to reward my body for all the sh1t I put it through. Lifting weights, lack of sleep, tuck jumps, more weights, more tuck jumps, bad food. I’ve addressed the quick grab, bad food, and got the rewards with fat loss and energy levels and so it’s on to the next section to stretch, reward and relax by poor beaten body.

I can’t workout right now so I’ll romwod each day to aid recovery then I’ll start working out and strengthening and i’ll commit to romwod 3 to 4 times a week.

Again, accountability. I’m putting it out there so I’ll maybe stick to it! Let’s see how it goes! 🙂

Burpee and stuff challenge

FYI I didn’t know lent was 44days long and ended on a Thursday when I mentioned this. I’m still going to Easter Sunday for Chocolate challenge, hopefully!!

Rules:

1. Space these out through the day

2. Chest to floor unless you have been coming to insanity classes for less than 2 months

3. Push ups from knees is fine.

4. The planks are timed efforts, if you drop after 20 seconds then you just get right back up again and keep trying until the time is up.

5. You need to make yourself accountable. Join the Facebook page/chat and check in and join the misery

6. This is going to be tough.

7. Be supportive

8. Any exercises completed during classes count towards your daily total.

9. Anyone who completes this challenge will be rewarded.

10. If I complete it, you must nominate someone to reward me! 🙂

  

Fat Tuesday

Happy Fat Tuesday.  Otherwise known as Pancake Tuesday.  Much to my mothers disgust is not a religiously oriented post. Sorry mum!  However,  today is a day that some may or may not use to indulge before they venture off into the desert for 40 days and 40 nights to battle snakes and eat apples that fall from the trees….. See mum, all those times I got up for mass – WORTH. IT!

Really though: “Mardi Gras, also called Shrove Tuesday, or Fat Tuesday, in English, refers to events of the Carnival celebrations, beginning on or after the Christian feasts of the Epiphany (Three King’s Day) and culminating on the day before Ash Wednesday. Mardi Gras is French for “Fat Tuesday”, reflecting the practice of the last night of eating richer, fatty foods before the ritual fasting of the Lenten season.”

Thanks to wikipedia

This has got me thinking about motivation.

What motivates me?  Challenge.

What keep me on track?  Accountability.

Let me give you a little insight into my world.  Im a tech geek, fitness gadgets are my heaven and so I have a fitbit, I’ve had all Fitbit releases and I may upgrade to the beautiful Blaze when it comes out – other inferior gadgets are available – so I track me, my movement, my steps and my sleep.  This is what keeps me accountable, if I haven’t reached my step goal, I will do laps of the flat before bed to make sure I get that goal.  I won’t be beaten by a piece of plastic.  It rules my life but 1. I’m realistic and 2. I’m not completely mental, if i’m unwell, for example, i’m not hitting my targets, it is fine.  Get better then get back to it.

So post Christmas, my bank of desks at the office (yup, i’ve got me a real life job too SHOCK) became a hive of fitbit activity, santa had been very good and so, as normal, sociable, adult, professionals do, we all joined the ‘work week hustle’ on our apps.  So essentially we can see each others steps and those who step the most by midnight Friday have all the glory.  Now realistically, I sit at a desk 8 hours a day, as do most of them, but we have working from home days that can potentially be very sedentary. My point is this pushed me. The other participants activity, to me, isn’t relevant, I don’t need to win this (once would be nice) but I’m up against someone’s wife who is a dog walker, I also suspect one colleague s attaching his device to his dog…. anyway…. Because I know people can see my results, I’m working harder.  I was already very active, I know this but sometimes I come home and I’m tired so I jump in the lift, now I take the stairs.  On my working from home days, i’m walking as much as possible, i’m trying to run in my lunch break because I can sit in my gym stuff the rest of the afternoon.  Little things…. keeping myself accountable. Motivated.

 

At the beginning of January – I started clean eating, probably like everyone after christmas.  I had a night off for a bootcamp night out, I drank a lot of margaritas (although barman assured they were only 126 calories per glasses) and I had….. CHIPS – actual chips, they where glorious!!  Following this I had a cold and I went off track on my diet a little.  So I picked myself up and I started again, day 4 of totally clean and feeling much better, my cold is subsiding but I need something else, I crave a new challenge to keep me on track, up the game a little, and so, fat Tuesday leads to Ash Wednesday, 40 days of Chocolate freeness.  With my clean eating I allowed myself a treat, maybe at the weekend, maybe during the week, but this treat keeps me on track, it didn’t impact my goals, nor did it kill me.  I didn’t regain any weight/fat.  It kept me sane. I had a square of chocolate here or there, not a full on feast of an entire share bag of malteasers (man did I think bout it though!!) Screw up your face if you like “you can’t call it clean eating if you ate any chocolate at all” – I can and I will. My life, my rules.  I severely cleaned up my snacking and I am accountable to me, my greatest critic.  So now i’m moving the goal posts.  Whether fuelled by my guilt from last week(I don’t feel guilty, I was sick, i’m human) or simply because I need to prove I can, I’m going to try to not eat chocolate for 40 days.  No biggie for those who aren’t as sweet toothed as me.  The fact i’ll essentially substitute it for something else is high, but my love of chocolate is currently unmatched – until puppy arrives…….

and so I want you to think – what could you give up for 40 days??

From tomorrow until Easter, what positive change could you make that would positively impact your life?

What motivates you?

Chocolate for thought….. Challenge yourself. Don’t over think it, just do.  Like this lady,  and her own personal challenge. Hold yourself accountable, set yourself a goal.

 

 

SA & Noodle**

2016-02-03 14.08.00

 

**Name to be confirmed

Easy little changes can produce big results!

  1. Ditch the Diet drinks, Opt For Sparkling Water.

“I’m going to go off Coke for lent but just Coke, not all fizzy drinks because I don’t like just water” – That’s why you are overweight and unhealthy.  Grow up.

I know you think water is boring and I can’t just drink plain water all the time, well yes, actually you can.  The fact you don’t want to – is the CHOICE you are making. You can moan and make as many excuses as you want but if you want to make changes for the better then get it done.

Sure, ‘diet’ makes you think it is better for you and provides zero calories, but it does provide artificial sweeteners that can cause bloating and tummy distress, it will also cause your body’s hormones, specifically insulin, to be confused. As a result, the body can respond similar to the way it does when sugar is present by releasing insulin. Instead of diet drinks, try sparkling water instead. Add slices of lemon, lime, cucumber, strawberries or even pomegranate to create a fruity watery treat.

 2. Eat Less Sugar

Sugar comes in many different forms, from table sugar to the sugar hidden in those foods you think are healthy like organic cereals, granola bars or even yogurt. Choose wisely and read the labels on all the foods you buy. Like choosing whole grain oats that haven’t been refined. Skip the fruit bottomed yogurt and eat plain, non-fat Greek yogurt instead. Add some fresh fruit for flavour if you like.

 3. Get to Know Your Food Labels

label222.jpg

Understand how to read food labels. Spend sometime reading the ingredients and the nutrition facts panel. Are the carbs higher than the protein? What’s the ratio of sugar to fiber? How much fat, and of that fat, how much is saturated and unsaturated? Look for processed ingredients, preservatives, fillers, refined flours and hidden sugars like high fructose corn syrup.

4. Eat More Veggies and Salad

Rocket science – it is not. Fill up on plenty of vegetables, you can’t over do the veggies!. Eat them with every meal when possible. Choose vegetables from a variety of colours, like broccoli and sweet potato. Veggies deliver plenty of antioxidants, vitamins and minerals as well as filling you up. Got a microwave in work? Get a microwavable streamer for some warm veg at work. You can nuke an entire sweet potato in about 10mins – scoop out the insides and quick and easy Sweet potato mash.

http://www.wikihow.com/Cook-a-Sweet-Potato-in-the-Microwave

Steamer link

 5. Snack More Often

Eating more often will keep blood sugar levels balanced, which in turn keeps cravings and hunger to a minimum and stops you from overeating at subsequent meals. Need a snack idea? Have a handful of nuts or a spoonful of Almond butter and some veggie sticks.

It is easy to go a bit daft here –

“today I’m going to be soooooooo good – I bought this kilo bag of raisins from Holland and barrett and I’m going to stuff every single one of them into my face, I read raisins are good for you so tomorrow i’ll be skinny.’

No, tomorrow you will weigh less due evacuating your insides all evening into the loo.

My point is – just because its a “healthy” snack and you got it at the “healthy” section in Asda doesn’t mean you can eat the entire packet or have 7 packs or whatever, read the label, go easy as its just a snack, not a meal.  It isn’t calorie free just because its healthy, innit.

6. Stop Eating Processed Food

Avoid eating foods that contain ingredients you can’t pronounce or can’t spell, even if they are low calorie. Instead only choose foods from whole sources that do not contain ingredients such as preservatives, refined sugars or white flour. Instead of bread, try lettuce wraps. Instead of boxed cereals, eat oatmeal or quinoa. This brings us back to the idea of the Paleo diet – eating clean, fresh food that you made and therefore know where it came from and what went into it.

7. Eat More Low Glycemic Slow Digesting Carbs

Low glycemic slow digesting carbs like beans, lentils and berries are high in fiber and have minimal impact on blood sugar levels, which means less crashing between meals. Low glycemic carbs can fill you up and keep you satisfied for longer than high glycemic carbs like white rice or white potatoes. Try swapping the normal potato for a sweet potato?

 8. Eat Out Smart

For most people, avoiding eating out all together is impossible—whether it’s for social gatherings, business or date nights. Unless you know every ingredient in every dish on the menu, it’s more than likely that you will be getting a few more calories than you bargained for. When you do eat out, make better choices by selecting lean proteins and veggies. Everyone is allowed a cheat meal. If it keeps you sane then do it – just be aware of what you are eating and how much of it. Enjoy it – but don’t overdo it.

  1. Eat More Protein at Breakfast

eggs

You probably have no problem getting in a serving of carbs for breakfast like cereal or toast. However, if you miss out on protein, you will be more likely to be hungry and eat more at subsequent meals. Have eggs on whole grain toast, a smoothie made with non-fat Greek yogurt or a protein shake.

How to get back on track after a break

Have you lost your exercise mojo? Finding it hard to get back to exercise after a break? Well here are a few thoughts to get you back on it.

 fluffy

Feeling Guilty

You probably feel pretty bad about quitting your exercise program and you might be afraid the instructor will give you some grief for being missing in action if you are normally front and centre in every class. Stop feeling guilty! It won’t help your frame of mind, your instructor is just glad you are back and trying to get back on track. BeachFit bootcamp is all about making classes fun and enjoyable whilst helping you to reach your goals. Judgment really isn’t our thing – useless you half-ass your way through class or have several strategic “emergency lace tie situations” during the tough moves.  You’ve been out of the exercise loop for a bit – don’t be so hard on yourself.  You need to take a break during class?  Do it. Stop being so hard on yourself and build it up gradually, depending on how long you’ve been off, you may feel like you’ve lost your cardio fitness or you’ve gained weight, stop focusing on where you were and focus on now.  One day at a time and getting back into a routine, the place where you “used to be” isn’t far off. A little hard work and focus is all it takes.

Find a workout buddy

One of the best ways to jump-start any exercise program after a break is to find a work-out buddy! Bring along a friend or relative and let them go through the same torture you are. You can then compare notes afterwards and have a giggle at the fact it really wasn’t that bad after all. During the first few weeks, it can be hard to stay motivated to go and you might be tempted to skip a day and go back to your non-active ways, if your buddy wasn’t there to keep you honest! It is much harder to make excuses to someone who you know will pull you up on any fibs or Bullsh*t excuses! Remember, too, that you provide that same motivation to your work-out buddy, so you’re both important for each other’s success and fully accountable for any slacking!

Treat yourself

Sometimes all it can take is a little retail therapy to get you back on track. Get some fancy new trainers or new shorts – you can’t show them off at home so you’ll have to get yourself to a class so everyone can admire the new gear – it’s all about the kit, after all. Check out a local sportswear company – sportswear for active people http://www.vivimoss.co.uk/

Try something new

Sometimes it’s a good idea to start off with something fun and new. You don’t have to stick to that old routine, adding a new class can help to mix up that old way of life and add a new spark of interest to get you back to where you want to be. PiYo is perfect for this – the latest addition to the BeachFit timetable, PiYo is a low impact, high Intensity class that is super sweaty but fun. Unlike anything you have tried before, it will keep you o your toes and have you hooked to come again and again.

Get some inspiration

What would work for you? Go read some success stories online about people who have lost weight through diet and exercise – if they can do it, why can’t you?? Watch out for fake stories peddling some daft “quick fix” or “Supplements”. Have a browse on the BeachBody facebook page and website and see some of the winners of the weight loss competitions etc. http://www.beachbody.com/beachbodyblog/category/success-stories/insanity-success-stories. Instagram is full of helpful and motivating people, some of them make a living off it. Lots of people are posting their workout routines, diets and motivational tips. Have a look at @thisgirlcanuk @paleomg @gymmemesofficial (‘cos I find it funny) @fitandfunky @nomnompaleo @shauntfitness

  

Just bloody do it!

Stop whining, rationalizing, and thinking about it and just do it! Get you ass back to it. You’ll feel better once you’ve stopped procrastinating and just get it done. What better idea is there than shutting your pie hole with all the excuses and just going and getting it done. The first one is the worst, then it gets easier and then you are back in the routine, do it – go – book it and do it.

Staying fit and healthy

As we become increasingly more aware of our need to stay fit and healthy, we chase the next goal to help us achieve this, trying out a new class; googling a new routine to follow at the gym, signing up to a challenge whether it’s a triathlon, half or full marathon or simply trying to use the gym facilities as they are intended instead of just popping in to use the amazing showers!

yogapANTS

But with all of this hard work sometimes our bodies need a rest. For some, this is a complete day off exercise and pushing your body to its limit, for others it is active recovery. At BeachFit Bootcamp, we know that rest is important, results will only show when your body is given the chance to quietly deal with all that hard work you’ve put in.

restday

What can I do to let my body recover?

  1. Stay hydrated.

Your body needs water, particularly when it is fighting hard to repairs your muscles from that last tough workout. Help it out, increase your water intake.

  1. Sleep

Sleep is vital to body repair. Get your recommended amount of hours and let your body do its magic healing, overnight!

  1. Eat

Fill yourself up with seasonal veggies and good quality meat. Protein helps repair the body, vegetables give us important nutrients to keep you healthy. Reward your bodies hard work by fuelling it with good quality, nutritious foods.

  1. Get a massage

Regular massage can help to ease the stresses and strains of everyday life, but from an exercise perspective, it can help to prevent injury. Got a little niggle from that run you did last week? Then maybe a good massage will help ease those tightened muscles and allow the issue to heal, don’t push through the pain, get it looked at.

  1. Active recovery

Does the thought of a day away from your lycra give you the fear? Then do some active recovery. An activity that isn’t as tough on the body as your normal training. A PiYO class is perfect for this. No impact, no jumps or weights, just a great sweaty workout with lots of stretching that will aid your recovery, help make you more flexible (who doesn’t want to be more bendy), whilst still burning fat and working up a sweat. If the slow pace of yoga or pilates frustrates you then try PiYO. It’s a fast paced, yoga and pilates inspired workout, new to the UK and launching with Beach Fit Bootcamp on June 9th at the Calton centre on Montgomery Street, Edinburgh.

nooooo