Day 28

Here we are then, end of the foruth week and a pivotal point!

We are a third of the way through, and many of you have had very good results.

We are also on Valentine’s day, and in case you think i have lost my mind and wondering what Valentine’s day has to do with our programme, it is always the time that people have given in on their new year resolutions, that is if they have got this far in the first place!!

January 1st seems a long way back for most people and the promises they made to themselves to finaally do it this year!

Why have they failed? Maybe it’s because they had unrealistic plans in the first place and their targets were too high (such as lose 3 stone by march or else!). Maybe they have joined a gym where they have little or no instruction, and the people advising them weren’t really qualified or experienced enough to really help them. After all, surely there is more to being an instructor than knowing how to work the machines?!!

Another reason of failure is going on a too restricted diet, under 1200 calories per day is not only unrealistic but it is dangerous and a state of being malnourished, please ask your doctor this or check any medical manual. Plus, you cannot keep this silly practice up for life, which in turn leads to you putting all the weight back on, and 5% according to latest statistics!

Another reason of failure is expecting a perfect world! Guess what? It doesn’t exist! There will always be bumps on the road, its my job to make you avoid them and overcome them. Life is full of pressure and stress at times, but if you’re eating better and healthier, and training and exercising most days, you automatically feel better, and statistics show you will automatically cope with life’s stress in a much more positive way.

Back to today then! What do you have planned this sunday? If you can’t find the time to exercise on a sunday and especially on this challenge, you need to take a long hard look in the mirror, and really wonder if you’re commited to changing your life for the better.

So what’s, its very cold out there! Haven’t you some extra clothes and hows about a pair of gloves, they weren’t that expensive when i last looked?

The choice you have today is either making a meaningful contribution to your health and life in general, or lying on the settee all day and moaning about life and the week ahead?!

If you do get active, that week ahead will look mightily more attractive, i guarantee it! Plus you will be on course still to looking the way YOU WANT by spring/summer, its really not that far away!!

Day 27

Great news about the Wales comeback, even if it stressed everyone out!!

Hope everyone has a great weekend, nice to have some time off, and you’re revved up to give the end of week 4 a good blast tomorrow (sunday). Some of you may be out today, so will definitely need to go out tomorrow to work it off. If you’re not out today, then its still great to get out there anyway and be as active as possible on a sunday.

The easiest thing is to stay in bed and lounge around, if you want to have a stiff back and feel lousy on monday morning, then by all means do that, if you want to feel fresh and energetic, and hit monday morning with a bang, then a big workout tomorrow morning will hit the spot! Tried and tested and works every time!

Day 26

This post is from Victoria Williams, reporter from Llanelli Star, and is taking part in the challenge, all 84 days!!

Being a busy working mum, it’s fair to say, I don’t get much chance to “exercise” and “eat healthily” or so I thought…

Opting for more convenient, preferred higher fat dishes has become a hard habit to break – which is why I was delighted to be given the opportunity to undertake Keri’s 12 week fitness and healthy eating programme.

I wouldn’t describe myself as an exercise-phobe, but in all honesty, it has been a lot more difficult to fit in regular sessions since my sons, aged three years and 14 months, came along.

However, over the past two weeks, I have been given some excellent healthy eating advice – which has gone down a treat! Literally.. with both me and my young sons.

We’ve swapped cream cheese bagels for scrummy nutty muesli, (for myself) microwave meals for healthy cawls, casseroles and vegetables and low fat ham salad sandwiches.

Gone are the convenient milky stars as kids treats and in are the blueberry’s, strawberries and apples – which they have absolutely adored!

We’ve gone through boxes of the sweet fruits and, as a mum who wants the best for her children, I feel so much better as a parent for making the right food choices for them.

One of the major differences I have found at this early stage, is the importance of making time for breakfast to kick start my day and drinking more water regularly- in particular, first thing in the morning.

Another lesson I’ve learnt, is the importance of pre-planning meals – this ensures that no matter what unexpected event happens you are always on course for a healthy breakfast, lunch or tea.

Cooking meals the evening before, as the boys sleep gives me peace and quiet to prepare meals and also has revived my enjoyment of cooking – a passion I had taken for granted that I had missed with the sometimes chaotic lifestyle of a single, working mum.

With regards to exercise, I have always enjoyed power walking down Llanelli beach, around the town and as far as Burry Port along the Millennium Coastal path.

I usually take my boys with me so we take in the sea air and beautiful scenery together.

However, more recently, since the arrival of my second son, just over a year ago, this has been a lot more difficult.

Babysitters can be difficult to find to accommodate early morning walks, then there is your normal working day to’ work around’ and late evenings could risk grizzly little ones…

Excuses, excuses, excuses…

I could make them all day long and feel justified in making them.. but it also means I’m not going to progress with my fitness any time soon.. thus making me rather miserable at times.

We all have busy lifestyles, for whatever reasons, and it can be hard work trying to fit around everything, but if there is one thing the last couple of weeks has taught me it that it can be done.

Excuses won’t make me fitter, healthier, slimmer or more at ease.. getting the job done and working my routine around lifestyle will.

And that’s exactly what Keri has helped me do.

The ‘impossible’ situation I felt I was in, is not as it seems.

So, from sitting at a works desk most of the day, to lunching with friends and venturing into the shops to lose pounds I certainly can’t afford to – to runs around the water park, jogging up Denham Avenue hill, sit ups, press ups, lunges, rolling around on balls.. it’s pretty new to me, and yes there are days I ache.. BUT, I feel amazing.

With my improved food changes and hard graft it appears I could fit exercise in after all.

Instead of doing nothing in my lunch hours, I’ve swapped that time – and with the much-appreciated, flexibility and support of Keri – we have worked around my busy schedule as a reporter and mum to my advantage.

Although, it’s early into the programme, I feel more alive. I have more energy, feel better in myself and can see my body starting to change to the way I want it to look.

If these early days as anything to go by… Roll on 10 more weeks and my dream bod!! Thanks for all your help!

 Thank you Vicky for posting, and hope she gives everyone some encouragement to get up and do it! A great post and an a great example of a personal experience on this programme.

Day 25

Day 25 and you all be doing very well by now, that is if you have taken action!

Please don’t make the error that a lot make though, and simply go through the motions in your workout programme. Exercise needs to be increased in some way if you are to continue making the gains you have been making. I always like to talk intensity to you all, and you know i like everyone to put in good efforts in each time they workout. 1 out of 10 means sitting down not doing anything, 10 out of 10 means your all time best efforts. I would try and hit around an 8 each time you workout, this would be very desirable and bring you the results  you deserve.

Upping your exercise programme means you accomplish more and become a lot stronger in all ways. Your progress and advancements help you define where you want to really be, and how long its going to take you. For example, Chris L achieved great things in losing 15 pounds relatively quickly, so whatever he has used to get there, he need to up that to reach the new level, and once he reaches his new goals, he needs to push on from there too.

This may sound intimidating to some of you but let’s put it like this. Cyril probably went out on his bike for 15 minutes first time and it may have been tough. The next time 15 minutes would have been too easy, so maybe he pushed it up to 25 minutes, and so on until now he can cycles well over an hour. It’s always about constant progression and you will find that you don’t have to kill yourself to do it! It does become far more natural than you think for your body, especially if you are supporting everything with a solid eating plan full of nutrients you need.

Most people who have ever trained with me know i favour hills over flat walking/running. Not only is it more interesting as you get to take in some stunning scenery at the top, hills tend to make more demands on your heart and lungs, and in a good way.

When you walk up most hills, you will need to take in big gulps of air and probably stop a few times. As you do more and more workouts up hills, you will need to  stop less and less, and eventually you get to crave hills because of the buzz it gives you, and the sense of achievement you get from conquering some of the most famous hils in the area. The reason you eventually get better at these hills is because your body gets used to the demands you are putting on it. You will be able to take bigger and bigger gulps of oxygen in at any one time, that is a true sign of fitness.

This leads to a more efficient body, a much stronger heart and lungs, and a very much healthier version of you.

Bear in mind that these changes take time to occur, the amount of time differs with each individual, but those changes will happen no doubt! Have patience and be consistent as i always say.

There are plenty of hills in the area, go and check them all out, and watch your progress absolutely explode to the next level!

Keri

Day 24

What side of the fence are you sitting on now? Are you the type to do all your workouts with enormous drive, and seek that amazing feeling you have from doing your best, or even setting a new personal best? Nothing better than that feeling, and isn’t it a great feeling you’re getting fitter and fitter even as you get older.

This is another myth we need to dispel, you CAN get fitter and healthier as you get older, that’s a fact as long as you use tried and tested strategies that work. Your progress won’t always be amazing, you will perhaps have some better periods than others, but as long as the trend is upward, things are going to continue looking rosy for you.

Back to the what side of the fence are you thing, you may be in one of two camps as i said. One of them is the camp that wants to do well, performances constantly getting better, eating getting better, feeling more energy and finding EXCUSES TO TRAIN MOST DAYS! Who would have thought that? Actually finding reasons to train, eat well, be active, where as in the past some of you would have thrown in the towel at the slightest sign of hardship!

Then there is the other camp which you may be in. It’s the one where the slightest thing will put you off, the slightest change in circumstance can make you say “enough, i’ve had it, i can’t do this anymore and i have no time for it anyway”! TO ME, THIS IS THE BIGGEST COPOUT of all time!! I have heard this so many times that it actually makes me sick as soon as i hear it.

If i told you the number of individuals i have with all sorts of obstacles in their lives, you would be amazed and they NEVER miss workouts with me, if they do it’s very rare and there’s a damn good reason!!

So how’s it looking today? Are you going to give into that loser lifestyle of the wine on the way home, followed by crisps and chocolate, or are you going to achieve something amazing in your life today, tonight or whenever you are on your way home? Are you going to have the guts to get on this programme, not get put off  by negative people talking a healthier lifestyle down? That’s another thing and sign of being successful, most people i know who have achieved something big in life have ignored or disassociated themselves with negative people, because they can grind you down to their low levels in life if you let them!! Leave them go now i urge you if you want to be successful in this programme, or least keep them at arms length!

This is the time to do it, take action and keep the momentum going really well!

Keri