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Day 13

Your “nice” day again, or it maybe a day when you get a chance to do your bike ride, or your long walk, of your run of the week or whatever takes your fancy. Traditionally as i spoke about last week, you may take it a little easier on your eating today, and have a little bit of what you fancy, who knows? The chances are that those treats may not taste quite as nice this week, as cyril pointed to in his posts this week.

Here’s a quick one again on exercise whether you’re training or not today. Many people who exercise quite regularly don’t seem to get the results and here’s why. I see it on the coastal path typically every weekend. The low intensity bike ride is fun and great in its own context and WILL give you some good health benefits. In fact, most of us feel very comfortable with low intensity workouts, and if you leave most people alone to do what they want, they will train at too low a level to really make lasting change to their bodies and the rate they burn calories throughout the day.

This is another reason why many people give up their training programmes, their own training is simply too easy, and therefore won’t bring the results they were really after in the first place. It’s great going on the coastal path and going too easy and having fun, stopping for a coffee etc, but the majority of your workouts should be something a lot more, and i mean by that workouts DONE WITH PURPOSE! I talk about it all the time when people ask me on here how hard they should train. I tell them that on a 1-10 level, 1 being sitting down, 10 flat out, i tell them to aim for at least a 7 or 8 each time, and that should make you successful.

Another think with low intensity training, you burn lots of calories and thats great, but that makes you very hungry, and you will eventually eat back those calories very quickly indeed, i think most of you have experienced that.

Here’s another thing for you, the whole idea and premise behind our training should be to challenge our bodies and have it react by getting stronger and healthier, if you don’t challenge it, there will be little or no change going on. I repeat again, any exercise is good, but training with a purpose and challenging yourself is so much better. If you’re going to exercise, let’s make it worthwhile and it doesn’t mean killing yourself either, so please don’t misunderstand me!!

The bottom line is that calories burned during your workout ARE NOT REALLY THAT IMPORTANT. Challenging your cardiovascular system REALLY IS IMPORTANT. Once you get into this way of training, and you enter this zone, you’re going to be hugely successful!

Keri

Twitt
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Day 12

Some good results coming in now and don’t forget, we are only in DAY 12!!! Cyril has reported now that he is down many inches on his waist, and what a fantastic job he has done so far! As i told him, if he can achieve so much in just a short amount of time, imagine what he can do over the extended period such as 84 days?!!!

The one thing cyril and we all worry about is the weighing scales, and we all need to move our minds away from that a bit, because it can really mess us up mentally some weeks if our weight hasn’t moved, or even worse put it on!! The reality is that weight loss never moves downwards in a straight line, and there are sometimes bumps on the road, in fact, expect them!

Once you are moving down that road though, you can become unstoppable as long as you are continually doing the right thing, and many of you are, some at a quicker pace than other. Debbie mentioned the tortoise and the hare story, and that’s quite true, as long as you are all moving in the right direction, you will all get there.

It’s always important to do in the right way too. Don’t go too low on your calories for the quick fix, you want to be showing some progress right up until day 84, and not feeling so hungry that you are miserable all the time!!

Your lifestyle has to fit into this too. As i have mentioned in several posts, i have given many examples of shorter workouts that are destined to give you enormously good results.

I have given you advice and which foods to buy in your supermarket, ideas for meals and there’s even family ideas in there so you can compromise with your children too. This is not some kind of spartan regime, it’s meant to allow you live a healthier lifestyle for the rest of your days. If you manage to do this, and there’s no reason why you can’t, the quality of your life will be very much enhanced and when this happens, life becomes very much more fun!!!

We have the weekend coming up, be interesting to see how tomorrow goes because saturday’s is usually your fun and relaxing day. I’d bet some money on it that those treats you thoughTyou couldn’t do without will soon become sickly and not quite so nice as before. Same as today, you may be having your treats tonight, the trick is to still enjoy them, but try not to make it one big binge that lasts from friday to sunday night!

We are in day 12 and most of you should see some benefits coming through pretty soon or already! Sticking at it is the secret!

Keri

Twitt
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Day 9

How many of you know people who get worked up or even throw a tantrum because they can’t have certain foods? I say they “can’t” have certain foods but isn’t it their choice to change their lifestyle in the first place, they committed themselves to a better life, and like a little child, once they find out they can’t have their “favourite” sugary and fatty foods, the worst kind of tantrums are thrown and i have seen them first hand!

If you are in this group, does it really make sense to put yourself through this process? Should you really be on this programme if you are not really committed to feeling your best, getting more energy in your life, changing things once and for all, the bottom line is do you want to change or not and that’s the challenge i’m putting to you?!!!!!!!!

The process you may be going through is that now you have given up junk for now, are you jealous of other people eating chocolate in front of you? Do you really think that their lifestyle is somehow “exciting”? I think not! Chances are that people are jealous of your lifestyle now, the fact that you’re making the right choices and your life is charging on in a very positive manner at a rate of knots!

So in summing up, the most destructive thing you can do right now is to keep COMPLAINING about the fact you can’t have your junk, your alcohol in excess, that box of chocolates!! Think of it another way, be thankful that you are leaving that old lifestyle behind, yes you REALLY ARE DOING IT!! Appreciate your healthier lifestyle and better quality of life, and you are adjutsting to it steadily, the old days are gone, and good riddance to them!

Your body is not fighting this change at all, it’s your mind, so quit the crying like a baby and throwing the toys out of the pram, focus on the opportunities you now have in your life, now and in the future, and let’s have a great day 9 and get this plan firmly back on track!!

Keri

Twitt
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Day 7

Sunday morning and it looks like a great day out there! Hope you enjoyed your saturday, and all it’s delights and it was chance for most of you to take your feet off the gas for the first time, enjoy something “off the menu” for the first time this week and in general, relax.

Sunday morning for me has always been the opportunity to get out there and do something, whether its a run, cycle, hard walk or whatever, i have just needed to “get out there”. It’s a dry start so i urge you to do the same and get it out the way early if possible!

If you don’t get it out the way, things will come up, someone else will put demands on your time and you will be struggling to get anything done.

It’s also a time today to eat well, pizza night doesn’t continue into sunday just because “it’s the weekend”. Time to get the basics done again today, and not blow all of your hard work all week, you’re still in the challenge remember, and we are just finishing the first week to change your 2010 into the best year you’ve had in some time, perhaps ever. Nothing wrong with sunday lunch either, just go very easy with the gravy obviously and another pointer would be to limit portion sizes.

We are all tempted to stuff our plates like you see in many a carvery, but what happens after that? Our stomach’s are in pain from being too full, and then we sleep all afternoon! Which in turn, finishes off our sunday’s to a large degree, and doesn’t exactly send us into monday with a spring in our steps!

Have a good sunday and look forward to day 8, your second week already!

Keri

Twitt
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Day 2

The talking is over and we’re off and away! We are in it now and all those promises you made to yourself need to be carried out. I never said it’s going to be a bed of roses all the way, indeed you are going to make some tough decisions along the way, perhaps some you have always found hard in the past. You will face two choices on certain days, do i do my workout or should i skip it? One missed workout won’t matter will it? You can see how your mind will offer you different choices that each will lead to different outcomes?

It’s in the moments of indecision that your eventual destiny is shaped. You know if you do your workouts, eat well at least 80% of the time, you’re going to look and feel better. Swing it around and if you have haphazard weeks, training only here and there, eating off and on, you will have mediocre results at best!

The second day for you now should be met with enthusiasm, and you should be filled with a deep desire to not only do well, but finally get this thing right once and for all. You don’t need to be settling for second best anymore, or use excuses such as “fitness isn’t for me”! That’s rubbish and you know it, you are capable of what your mind tells you. If you think big and focus on your overall goals the whole way, you’re going to be achieving some pretty things, as long as you have taken action to get there.

Taking action as you know by now, is really name of the game. You can talk a good game every day if you want, but putting things off to another day will not get you anywhere. You know the old saying “the road named someday needs to a town called nowhere”! If you get inot the habit of really doing these workouts i talk about every day, if you get some fresh air at least a couple of days per week, if you eat a lot of healthy produce, and try to eat fresh whenever possible, i’m telling you now without any shadow of a doubt, you’re going to be in great shape full stop, don’t let anyone tell you otherwise, if they do, then they don’t want you to succeeed. There are plenty of people who all want the same thing on here, to be healthy, successful and happy, and really achieve something special in the next 12 weeks.

Don’t let anyone put you off this road, you’re going to learn that being consistent is the true secret of being fit and healthy, and mentally strong. This is your time, let’s do it!!

Keri

Twitt