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What is it you want?
What are you willing to do to get it?

 
Well what a beautiful weekend! At last some warmth and sunshine. With temperatures on the increase I will as always adjust the exercise and include more toning if necessary. Many thanks for those of you that bought raffle tickets from me for Alice's summer fare, really do appreciate it and will have them with me this week for those of you that were missing last week and would like some.

Nothing in this life is free and very few of the things we really want come easily.
So there's a good chance that getting the thing you want is going to involve some hard work,some difficult choices and possibly giving up something you have currently and enjoy in order to achieve it.
Those that are counting down to their holidays, is there anything you could better to get to your goal? Don't do anything drastic-most of the bad decisions we make in our lives are the ones we make in haste.
Losing weight isn't easy,there will be times when you feel like giving up. The alternative message is that if you constantly find yourself giving up,don't be afraid to consider the possibility that you've set yourself the wrong goal!!
Some people are blessed with the ability to make changes quickly.For most of us though, change takes a while.After all,the things we're trying to change are the things we like-otherwise we wouldn't be doing them would we?
Your own goal could be the best change you do in a long time.
Mini Challenge
Each week give yourself a mini challenge to give yourself something to focus on. This week why not make it all about the planning, When did you last plan your meals for the week ahead?
P.s remember what we talk about in class about the weekends,don't wake up on Monday morning regretting over indulging this weekend and dreading the scales!
Hope you are enjoying this beautiful weather ,i'm just off out to do some more gardening!
 
Ascot
Well what a fantastic day we had. Thankyou all for coming and being such good company,always a pleasure spending time with you on these days out.
We were lucky with the weather only had to hide under the table cloth for about 10 minutes while the shower passed! Our next trip is to see Mary Poppins in London in November but may try to squeeze something else in before then, watch this space.
Lost property
So last week somebody left a pink Cardigan at Walmer Parish hall and also on Wednesday evening somebody left behind a black water bottle with flowers on it, please let me know if these belong to you.
Challenge starts this week in class
Well now lets get our focus back after our indulgent day at Ascot ( I'm talking about myself here! ).I bought the body composition scales into class last week ,not to depress you but to see what difference we can make to those figures in the next 7 weeks when they come back at the end of our challenge.(If you were missing last week I will bring them in this week)
Please bring in your £1 this week to start our challenge, I have picked our cards up from the printers and will be talking about it this week in class.
Flat tummy plan - Ideal just before your holiday
Get a slimmer tummy in ten days and start to eat healthier and feel better
Half of all British Women have a waist measurement over 35 inches – it should be 31.5 for women and 37 for men
 We are struggling to fit into our clothes and at higher risk of heart disease, type 2 diabetes, high blood pressure and strokes
Avoiding certain foods and eating others may help speed up fat loss from our midriff
1250 calories /day combined with more exercise – start to see some results
NO processed foods – sugar, fizzy drinks, biscuits, cakes, white bread and pasta
.
YES – small amount of good carbs – wholegrain cereal, granary bread, brown rice and oats. Combine these with fruit, vegs and beans – wholegrains contain fibre which help prevent constipation
YES – good fats – olive oil, rapeseed oil, nuts, avocado, seeds and lean red meat.
Omega 3 fats – in salmon, sardines and fresh tuna . Studies show that adults who eat omega fats have smaller waists than those who ate little
Low fat dairy – skimmed milk, yogurt and a little cheese – for calcium
300 ml skimmed milk/ day – 100 calories or one pot of fat free natural yogurt.
Lots of water – calorie free helps prevent bloating and keeps the digestive system healthy
Cinnamon-helps prevent bloating.
Cut back on salt and salty foods .
Drinking peppermint tea relieves bloating.
Drinking green tea is said to aid weight loss too.
 
Weight losses and achievements
With 1 class down last week we still managed to lose 78lbs which works out to be 5.5 stone so well done everybody.Keep it going and let's get stuck into our challenge this week.
Dates for your diary
Just booking my holiday in the diary with you all. Like last year I will be taking the first and the last week off of the summer holidays to spend time with Alice,Errin will be covering my week in July and as always I will be shutting the last week of August.


Week beginning 29th July. ( all classes covered this week by Errin except Pilates and Stretch & Tone)
Week beginning 26th August all classes will be closed.

Please put these dates in your diary now,plus any holiday that you will be taking to save being charged arrears.
The red pen
This month is flying by! Let's make this last week of June a good one before the red pen comes out again!
Guilt free Chicken, vegetable and mushroom pie.
One of the great things with this recipe is that you have freedom to use up all your left over vegetables. You can put pretty much anything you like in this pie – try to add a rainbow of vegetable colours, not only will it look good and taste great but it will also give you a selection of different nutrients.
 
Serves 4

4 chicken breasts
1 medium onion, chopped
500 ml low salt chicken stock
4 tablespoons white wine
1 bay leaf
150 g button mushrooms, halved
700g mixed vegetables of choice (use anything you have available in your fridge; carrots, cabbage, leeks, peppers, sweetcorn, green beans – or frozen vegetables)
2 teaspoons cornflour
2 tablespoons chopped mixed herbs (parsley, thyme,
oregano, marjoram) or 1 teaspoon dried mixed herbs
Freshly ground black pepper, to taste
8 sheets filo pastry
Olive oil
 
Tip – don’t unwrap your sheets of filo pastry until you need them so they don’t dry up.
 
  • Preheat oven to 200 °C.
  • Start by frying off the button mushrooms for 2 minutes in a tiny slurp of olive oil, drain and set aside.
  • Now, in a large lidded pan, poach the chicken breasts in the low salt chicken stock, the white wine and bay leaf for 15 for small portions or 20 minutes for larger portions.
  • Meanwhile, prepare the vegetables by peeling, chopping, washing etc. They all need to be bite sized pieces. Add these to the chicken and stock, cover and cook for a further 5 minutes.
  • Next, remove the bay leaf and place chicken, mushrooms and vegetables into a deep pie dish, leaving behind the juices in the saucepan.
  • In a separate cup, mix the cornflour with milk and add to the stock. Bring this to the boil, stirring continuously until it has thickened. Add all the herbs and season with pepper.
  • Now pour the sauce over chicken and vegetables.
  • Prepare the pastry crust by scrunching the sheets of filo pastry up separately into loose balls and placing on top of the pie filling. Spread them around so that the entire top is covered. Now brush with a little olive oil and bake for 15-20 until the top is nicely crisp and browned. Serve immediately. 
Final thought...
How do we get to 'The Right Place'?

For some members, not being in 'the right place' is a fair reason for not wanting to commit to a serious weight loss programme. 
Indeed I always say, and continue to say that if your heart's not in it, then it's sometimes best not to try to lose weight but just focus on maintaining for now.

However, for other members it might simply be a case of trying to get to 'the right place' rather than achieving nothing while you wait for 'the right place' to come to you.

The problem is: you have to discover where 'the right place' is before you can decide whether or not you want to go there, but you have to go there in order to discover where it is. 

Am here for you as always,you might just need to ask for help sometimes.
 
Enjoy the sunshine and the rest of the weekend.
See you in class
Love Lisa
Copyright © 2019 Love my fitness with Lisa, All rights reserved.


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