Weekly Newsletter

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My thought of the week
"We can reverse years of damage to our bodies by deciding to raise our standards for ourselves, then living differently."

Well what a mixture of weather this weekend, so pleased to see the sun shining today, hope you are making the most of it.
Just picking Alice up from brownie camp then going out for a bike ride so looking forward to burning a few calories later!

Facing up to the truth.....

Yes - Easter, Bank Holidays, events, occasions will always get in the way but with weight to lose -the work ,the plan, the principles need to be applied so results are achieved so we continue to lose on the journey to a healthy goal weight.

So a brand new month to make some brand new goals - let's see what we can achieve before June after which we will attack Summer with a Plan .( The next red pen week!)

The days where you have no social events, no meetings, no birthdays, no anniversaries are 'SIMPLE' days on your diet :

Your Breakfast , Lunch, Evening Meal and 2 Fruit Power Snacks - NO STUFF! - NO JUST HAVES, NO JUST FINISH UP, NO SNACKING, NO EXCUSES!!!!!!

Just planned, portion controlled, low fat incorporating your 5 portions of fruit & Vegetables, and lots of hydration - You'll feel better very quickly, empowered to continue and then be in control of those social occasions that transpire to send you off track - DEAL?

So onwards and upwards (downwards at the scales!), with attitude , application and reward in weight loss, fitness, work and LIFE!

Am with you all the way…..

And because I accept that yes, everyone's different and yes, the advice I give to one member may need adapting for another, I'm here to help anyone and everyone who'll let me. But you have to be willing to try, and you have to be willing to accept that your way doesn't always work.

Red pen week this week!

It's red pen this week so a great time to get yourselves back on track.
The pledge challenge started last week and i'm hoping by dangling the carrot of money to be won it is going to get you lot raring to go. Not too late to join in if you were missing last week just costs £1 to enter,what have you got to lose?

If this is your usual class would love to see you somewhere else this week!

Weight losses are getting there. We were a class down this week but still managed to lose 71.5lbs which works out to be just over 5 stone, well done everybody, My best weight losses once again are my calorie counters, you know what you have to do this week!!

Motivation...

Motivation ...what is it, where and how do you get it, why do some people have it and others not?

"Some people want it to happen, some wish it would happen, others make it happen"

Motivation is not about doing something you love over and over again, it's about being able to get yourself to do something you don't want to do!

Anybody who ever achieved anything...weight loss, fitness , a marathon even, needed motivation the first few times they came to classes, went to the gym, or learned to run.

But once they got used to it and started to feel and see the benefits, maybe more energy, vitality, some weight loss, others noticing changes - the regime becomes enjoyable and suddenly they love what they're are doing. Motivation is no longer needed because it's become a normal and natural part of their lifestyle.

But it can all be a bit overwhelming, so try introducing just one new habit to make a difference that you know will (over time) move you towards your goal. Getting to an extra exercise class each week, take the time to research and cook 'cleaner' meals, learn to run or train for an event - just one new habit to start making the difference.

Motivation gets you started - but habits are what keep you going

The chemical formula for motivation is based on producing Dopamine. We also need to activate the pleasure centres in our brain.
One of the easiest ways to activate the pleasure centres and increase Dopamine production, is to use your imagination and visualise the end result so...

If you want to lose weight - see your self slimmer, imagine how you will look and feel . See your self stronger with more energy and vitality because you have increased the number of times you exercise in a week. See yourself crossing that finish line at Race for Life or ....a Marathon even , wearing that medal!

So have a think about your goal, and your real reasons for wanting it then...

See it, Believe it, Achieve It!

Herby lemon chicken

Serves 4
Prep Time 10 min
Cooking Time 35 min
315 calories per serving
Ingredients

2tbsp olive oil
500g skinless and boneless chicken thighs, halved
400g potatoes, peeled and cut into 3cm chunks
500g peeled butternut squash, cut into even-size chunks
8 garlic cloves, unpeeled
2 unwaxed lemons, cut into 8 wedges
A few fresh thyme sprigs, chopped
70g rocket, to serve

Method

Preheat the oven to 200ºC/fan 180ºC/gas 6. In a large frying pan, heat 1tsp of the oil, then add the chicken and sear on each side until lightly golden.
Transfer the seared chicken to a large shallow casserole or ovenproof dish, then add the potatoes, butternut squash, garlic cloves and lemon wedges to the dish. Scatter with the thyme, season with ground black pepper, then drizzle with the remaining oil. Toss to coat, then roast for 30 min, turning once, or until the vegetables are golden and tender and the chicken cooked through.
To serve, divide the roasted chicken and vegetables among 4 plates, then scatter with the rocket.

Think like a slim person

Change your focus
The most important thing of all – and it’s something that some people take for granted – is belief in yourself as a slim person. If you think of yourself as overweight you’ll find it difficult to lose weight and keep it off. We all live up to our self-images. When asked at a group on the first week of a slimming programme what it is that we want, they usually say something like, ‘I want to lose weight.’
When they say that, we know they are actually picturing the weight they want to lose, right there and then. They are seeing the thighs or the beer belly or the bum or whichever bit of them they like the least – and what you see tends to be what you get. What they should be focusing on is how they actually want to look, rather than the weight they want to lose. Some people have a much better self-image and getting slimmer involves having a more positive picture of yourself. If you imagine yourself looking gorgeous, you’re much more likely to behave like that person. It will encourage you to stop overeating or eating unhealthy foods in much the same way as an inspirational photograph on the fridge door might stop you from snacking.
Understand your hunger
Some people eat based on how hungry they are and when lunch time or tea time or dinner time comes around they don’t just fill up their plate because the food is there. Subconsciously, they judge how hungry they are before they start eating. Similarly, if they feel full during a meal they stop eating.
The next time hunger pangs strike, imagine you have a scale in your mind from one to ten. One means you’re not hungry, ten means you’re starving. Check where you are on that scale before you put anything into your mouth. Only eat if you’re registering six or above – but don’t let yourself get up to nine or ten because then you’ll be so hungry that you might risk overeating. You can also use the scale to judge how full you’re getting.
Think about what you eat
Now imagine you’ve registered above six on the hunger scale and you’re ready to eat. Don’t just stuff the nearest hamburger into your mouth. Stop and ask yourself how the food you want to eat will make you feel half an hour or so after you’ve eaten it. Will it give you energy or will it make you feel heavy and sluggish? Think about a couple of different things you might eat, how they’d make you feel, what they’d smell and taste like, then make your choice.
Savour your food
No one knows for sure how long it takes for your stomach to tell your brain that it’s full, but experts estimate that it takes at least ten minutes. Do yourself a favour and slow down when you eat. Pause between each mouthful and chew everything properly. From now on, put your knife and fork down between mouthfuls, pause between courses and take time to taste every bite. You’ll be amazed at how great some of the food you usually take for granted actually tastes when you give yourself time to enjoy it.

Treat your body better
Your body wasn’t designed to sit at a desk all day and in front of a TV all night. It was designed to move. Most of us don’t move enough. Some people are naturally more active – and that doesn’t mean they go to the gym every day. Moving more doesn’t mean you have to embark on a punishing exercise regime or go jogging for miles. It just means respecting your body and taking little steps that will help you become fit and healthy. Perhaps you could cycle to work instead of taking the car or train or walk the kids to school instead of driving them there. Whatever you choose, the key to getting results is to build more activity into your daily life.

Enjoy the rest of the bank holiday
See you in class
Love Lisa