F i n d W h a t M o v e s Y o u
When it comes to cardio, it doesn’t really matter what you’re doing. It’s just important to get out there and move, but if you find something you enjoy doing, you’re more then likely to keep doing it.
When it comes to lifestyle change - that means long term. Long term means - importance of fun!! You need to enjoy it. It can be a chore.
Have you ever noticed how tension and stress leave your body when you dance to your favorite song? Studies have also showed that moving more can boost your self- esteem, mood and quality of sleep. It can also reduce stress & depression. And of course - you lose weight and keep it off.
Having fun when it comes to exercise is the key to sticking with a physical activity.
My new cardio will now be.. Rugby!! Iv decided to get into a team sport and it now going to be playing touch rugby. It’s so much fun, it’s active and it’s good for the mind.
If anyone is interested in coming along with me - just drop me a message. It’s from 18+ Male & Female. Its a great team sport and that’s what I like about it. . .
S K O O L S O U T
That was one long week & with minimum coffee 🙌🏼 This weeks goal was to reduce my coffee intake & cut out can energy drinks (monster)
Possibly two of the worst things for cellulite!!!!! Luckily enough it’s the ONE thing I don’t overly have.
My 6 month bloat and pregnancy stretch marks make up for that though!! I want to mainly concentrate on cutting out cans of monster. I don’t drink a lot of them - but I still drink them.
My long term goal is to get my diet immaculate - with the occasional treat or Espresso Martini of course. And to really concentrate on my overall health.
And if you do suffer from cellulite, dont worry you’re not alone. It affects nearly 90% of women even women who are otherwise slender and fit.
Women tend to carry more fat around their hips and thighs. We also have less supportive connective tissue to keep it all in place.
Hormones also seem to play a role in the appearance of cellulite.
And as we get older our bodies produce less estrogen( which is why vitamin A is essential) a hormone that helps keep blood vessels flowing smoothly. Less estrogen can mean poorer circulation, which can also mean a decrease in new collagen production and the breakdown of older connective tissue.
Cellulite occurs when connective fibers underneath the skin become weak or lose their elasticity, but stretching and strengthening those areas (in addition to burning away excess fat overall) can help. "Firming and toning those muscles will in turn tighten the skin, giving the illusion that cellulite is less noticeable.
How to reduce/prevent cellulite;
1. Maintain a healthy diet to avoid getting cellulite.
2. Brush your skin with a loofah sponge or skin brush when bathing or showering
3. Avoid intoxicating your body with things like alcohol, fizzy drinks, tea & coffee
Together with a healthy diet & exercises you can help eliminate fat deposits all over your body. .
C h e c k Y o u r T h o u g h t s
Developing a positive attitude will make all the difference.
Health is more than a good diet & exercise. It’s our mind. Our thoughts. And our relationship with food.
We all have thousands of automatic thoughts a day. Many of them are helpful, but some a certainly not! Especially when it comes to weight loss.
How many of us have been doing so well? Then all of a sudden we have a slip up, and eat more biscuits then planned or a drive through on our way home because we felt our stomach was going to come the other end because we were that hungry?
Is that a reason to throw the towel in?
If you were driving and got a flat tyre, would you get out of that car and slash the other 3?? No?
Then why give up on your fitness goal.
Okay so you ate something you shouldn’t off. No problem.
Identify youth unhelpful thoughts and shifting them to helpful ones can improve your mood and help you get back on track.
So that meal that wasn’t planned - it’s done.
Reality check.. “ I ate half a packet of cookies, that I didn’t even want. BUT, yes I did enjoy them.
Moving on.. “ I’ll track them, and plan my next few meals so I get right back on track.
Done. Theres not much beating yourself up over it. It can’t be changed.
What you think will determine how you feel and how you feel determines what you do 💪🏼
G O A L S E T T I N G
We all have fitness goals?? Whether we want to build muscle, tone up, lose weight, or just want to improve our overall level of fitness.
Goal setting- When you set goals for yourself, it is important that they motivate you: this means making sure that they are important to you, and that there is value in achieving them. If you have little interest in the outcome, or they are irrelevant given the larger picture, then the chances of you putting in the work to make them happen are slim. *Motivation is key to achieving goals*
This week I kept my goals very simple.
1. To reach 10,000 steps daily
2. Drink minimum 2 liters of water daily
3. Be in bed before 10 asleep by 11. (To try and get 7 good hours of sleep)
4. Reduce the time I spend on my phone.
On Sunday I switched my phone off from 3:30 - 5:30 to give myself a break and to spend some quality time with lee and have no distractions.
This is something I’m going to be doing weekly, if not daily.
See, it’s son that’s very VERY simple and achievable. As the weeks go on, I’ll set them harder and harder each week.
For now, these are the goals I really need to concentrate on, simple and all as they may seem.
Today I went to the track to do some sprints. I only managed 8 - but my time did improve.
This evening I then we for a hike with my dad & lee
Total steps 14,200
I also recommend getting yourself a diary and writing in your goals. It’s nice to be able to look back and see how far you’ve came. I also find it motivating to see them wrote there in-front of me
Remember it that’s 4 weeks for you to see a difference, 8 weeks for your family & friends. If you start to ever feel unmotivated, just stop & think and remind yourself why you have set this goal.
These will be my goals again for next week if anyone wants to join me? If so drop me comment or DM.
AND remember we all have to start somewhere 🤞🏼
W e N e e d t o M o v e M o r e .
Second hike of the week - this is my new found love. I’m going to try and hike once a month, if not twice. We live in the most breathtaking country & I can’t wait to go explore it.
Studies have shown that as a nation were not overly active. We tend to get lazy and even go walk to the local shop is a chore for us.
Set an activity goal - one that’s easy to begin with. Writing it down will help you stay accountable for it.
Start of with something as simple as 5 minutes a day
Then increase that by, 10 minutes, 15 minutes until you get to 30.
Then set yourself a new activity goal.
My point is, you don’t need to join a gym to get fit, or go to a fitness class.
Start yourself at home until you build your confidence.
The most important thing is to MOVE MOVE MOVE!!! .
S e l f C o m p a s s i o n t e
All these girls we see on social media, are they perfect? Probably not.
Do they have imperfections like you? Most definitely.
I have stretch marks. I bloat like a small billy goat and look 6 months pregnant.
My hormones may go a tiny bit crazy once a month.
I HATE the lighting in the pennys changing rooms (what is with them anyways ?) I struggle to motivate myself at times
I struggle (mentally) with being a single mommy.
And guess what - I’m just like ever other human being.
When we practice self compassion we are more likely to eat well and be active. You want to take of yourself, even when you get stressed. We’re also able to maintain out weight loss.
ALWAYS BE KIND TO YOURSELF
Let’s try not beat ourselves up anymore when we slip up or you don’t look the way “you think” you should look.
Be accountable for your actions. But most of all, be kind and encouraging to yourself.
Take ownership of your body & your thoughts. Don’t rely on others to make you happy.
I’ve been working so hard on myself over the past two years and I honestly say, I’m not the person I use to be.
I’m happy to be alone with myself & my thoughts.
Not everything you see on social media is what it is (my stretch marks & bloating posts) believe me they’re real. And they’re something I don’t mind sharing with you all. Reality is, we all have something that we’re a little insecure about. Or make us feel “unattractive”. And I don’t know why. We need to learn to accept them and embrace them. This is who we are. And we are good enough no matter what ♥️