Last month I was given the best surprise ever when my boyfriend (Barney) took me away for a mini-break to Rhodes. I didn't even know where we were going until we were at the airport and it was such a treat to have a few days of sunshine and stunning sea views. However, you'd have been forgiven for thinking we had been whale-watching by looking at our holiday photos and I could not blame that on the all-you-can-eat buffet that we were served 3 times a day!
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| One of the slightly more forgiving photos! |
On the last day, realising we had very few photos of the trip, we took a couple of pictures of each other by the pool with the sea shimmering behind us (always the awkward part of a couples holiday - coming home with pictures of each other and none together). As Barney handed back the camera and I lay back on my sun lounger, sipping on a 'Bahama Mamma', I struggled not to spit out my cocktail in disgust! I knew I wasn't in the best shape of my life but these were AWFUL. (note the lack of photos in this post!)
I spent the next week or so reassuring myself that there was a while before being in a bikini again and not to panic. Rather than a crash diet that really will never work after the first couple of pounds and isn't likely to last, I have set off on a life style change (accompanied by Barney's new regime too so I have someone to show me up if I let my routine slip!).
Firstly it is so important to be realistic. Everyone has a different body and so basing yourself on someone in a magazine is likely to be unobtainable no matter how hard you work. If you want a role model to help visualise your aims, make sure they have a similar body shape to you. For me, aiming for Miranda Kerr is just silly when I'm top heavy. As you move towards your goal you will motivate yourself more so find something that will lead you forward not knock you back.
In stead of set myself unrealistic goals, weighing myself daily or comparing myself to a perfectly proportioned model as I have done in the past, I have set a simple goal that:
I want to feel comfortable both in clothes and in a bikini by August. No matter who I am standing next to, or if I am caught on camera off guard, I want to know that I wont beat myself up about it.
The big plus about such a goal is that it is realistic so I am not constantly worried about urgent progress and, as a result, it is happening naturally. I did actually weigh myself yesterday and I think I have actually gained 1lb but I have also dropped half a dress size so I can only assume this is where my muscles have actually started working! Judge on how your clothes fit not what you weigh - the toning is likely to counteract some of your fat loss but this is a good thing.
So the long term plan....
The whole idea is that this IS NOT a diet. It is a lifestyle I have created that helps me feel better, look better and keep fit & healthy. It is not about deprivation (as I will explain later).
What I eat:
Breakfast is a bowl of porridge with 1/2 banana & sultanas (or 5 strawberries or a handful of blueberries if I'm feeling exotic). Occasionally I will add a drop of honey for sweetness to the banana but the sultanas usually mean I don't have to. I love this meal as it actually tastes really good, is very quick and easy to make and inexpensive too. It gets me going for the morning and means that I'm not picking before lunch.
If I do find myself peckish before lunchtime I will eat the other 1/2 banana and have a glass of water.
I usually go to the gym either at about 10am or 5pm depending on my schedule. The most important thing is to give yourself energy and keep hydrated
before you exercise. Drinking litres of water after a work out shows that your body is already dehydrated and so water intake should be consistent throughout the day. I always carry a bottle around with me and find myself drinking water without even noticing! I also take a lean
protein shake designed for women after I exercise as I struggle to build muscle so it just helps me to tone up - Don't worry I am not looking to be the next Jodie Marsh I just need a helping hand!
Lunch is dependent on where I am and what I am doing. The best thing I have found is to good a chicken and then carve it and keep it in the fridge. This means I get have it ready for when I need a quick meal. I use it in salads, wraps, or with some vegetables for lunch and these can all easily be taken in a Tupperware if I will be out and about at lunch time. If I end up out the house for lunch without preparing for it, I try to stick to what I know. Choosing a salad or soup (avoiding anything creamy) is an obvious way to avoid unnecessary bread from a sandwich but always be careful to watch out for dressings.
Dinner is normally based around vegetables. I try to mix it up with ratatouille, stir fry, stuffed peppers or steamed greens. I adore spinach which is great to bulk things out. Usually I will have a small portion of fish or chicken. There are plenty of delicious recipes that help you keep a varied but healthy diet so being bored of the same food isn't an excuse!
If you feel hungry between meals, try drinking a glass of water, waiting 15 minutes and seeing how hungry you are after. This will stop you overeating and help you think before stuffing your face!
BUT the most important thing to remember is not to deprive yourself completely as it makes you much less likely to stick to it. If you have a sweet tooth, try fruit but if you simply must have chocolate try just having a small square of dark chocolate for the taste.
When I go out to eat I make a point to myself that I can order what I want. Of course this wont work if you're out for dinner every night but if, like me, you don't get the chance too often, it will feel like a treat! The chances are, you will be too full from the larger portion sizes to even consider giving in to the pudding menu - and if you're worried that your self control may let you down once you see the options, make sure you say no when they offer it to you!
Drink green tea as you like (good for the metabolism) and limit alcohol - ideally cut it out as it does nothing but bloat you, make you do silly things and give you a sore head in the morning. If you do give in to a few drinks then make sure this doesn't put you off your routine the following day. Kill the hangover by getting up and exercising before your brain has a chance to say "No I want to sit on the sofa eating carbs all day"!
Exercise
So I have signed up for the London Marathon 2014 and been offered a place to run for a charity (more to come in the future on this!) so if for no other reason than wanting to cross the finish line, I have to learn to love running again. I used to run everyday but as other commitments took over it took a back seat.
The key is to make time for exercise and stick to it. Schedule a class or a workout into your diary and stick to it like a meeting or a lecture. No excuses - just get up and go. If I have a really busy day, I will get to the 6.45 class and get my workout out the way, which sets me up nicely for the day and you already feel like you've achieved something by 9am!
I'm a member of Virgin Active which I chose because of the number of classes that they offer each day which is perfect to help keep you motivated on a day where you might give up after 15 minutes on the treadmill. In order to fat burn and tone up, its so important to focus on both cardio and weight training.
Some classes I go to religiously each week, others I will mix and match to suit the rest of my life!
In a week I will aim for:
3 hours of cardio - made up of outdoor running, spinning classes, aerobics classes etc. lasting anywhere from 30mins-1hr
4 toning classes a week - I usually go to a combination of circuit training, body conditioning and body pump classes and again, these classes are anywhere from 30mins - 1hr but most commonly last for 45 mins
Flexibility - my flexibility is horrendous and stretching your muscles it so key to keeping a good posture which does so much for flattering your body. I go to yoga or Pilates once a week (more when I have time). My absolute favourite thing to do is Bikram Yoga but it isn't offered in Nottingham at all so I will post more about it when I get back to my local London studio in a month or so.
This may seem time consuming but it really doesn't have to be. Running to and from the gym can contribute to your cardio time or back to back classes when you have a little more time means you can give yourself an extra rest day - work out a routine that works for you and stick to it. That is the first challenge!
Give yourself an extra task to do along side your usual routine to mix things up and to give yourself the positivity of knowing that you are making a little bit of progress each day. I'm currently on 19 and do them when I brush my teeth - now my bums toning up and my teeth are extra shiny!!! Bonus.
And if you're the sort of person that needs rewards to motivate you then treat yourself. Buy a new bit of gym clothing when you finish a challenge or set midway goals and find ways to celebrate them (avoiding food and drink as prizes!)
So the 3 key rules here:
1) Be Realistic - there is no point setting a challenge you simply can't achieve
2) Be Positive (no. 1 will help with this) - notice the little things...these will eventually lead to big things
3) Make it work for you - remember why you're doing it, keep motivated and stick to it!
I've been on this lifestyle change for about 4 weeks. I have dropped almost a dress size and can see a noticeable difference in the muscle tone on my whole body. I have a long way to go but that is ok as I have until August! And even if you don't have so long, stick to the three rules and I promise you will notice a huge change in both how you look and how you feel in no time.
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