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Week Four – Wednesday

How are you finding the good, and rejoicing in every day?

My day today started off a bit rough, I wasn’t feeling the best, and honestly had a pretty horrible attitude to match.

Was this a part of my goal, no. It was bizarre how clearly I could think, okay, is this how I want my day to go? Did I want to choose to parade around in negativity, absolutely not. I CHOSE to change my attitude. Since beginning this project I have been so aware of the choices I have. Truth is, we all have these choices! Once I started taking control of my happiness the choices have been much clearer, and 100% easier to choose. The fact of the matter is I feel better. As I just relax, and drink my tea I can reflect on how I want tomorrow to be. I can choose to wake up with a desire to make it great, and with a purpose to be in charge of my day and reactions. All in all, you have a choice.

 
Workout Report!

I am still at it my friends! Can’t believe it, but I’m still doing it! Today, I rode the recumbent and it was great! I rode it for 30 min and went over 10km. I don’t have a good workout report because, when I went to get my distance report I hit the wrong button and cleared the screen.. I died a little inside. It was a great workout and I really pushed myself through the resistance. I have slowly been making my tough intervals longer and the easier intervals shorter. I am amazed at the ability I am working up! You can do it, and so can I! It’s still all about choices!

Post workout reaction to clearing the screen.. It was rough.. 
Brooke

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Week Three – Tuesday

Get up and decide to take the next step toward something amazing.

“The godly may trip seven times, but they will get up again. But one disaster is enough to overthrow the wicked.” Proverbs 24:16   This verse is guiding me forward after today. I am praying for strength, and knowing that I have God is the best pick me up I could ask for. Today I am thankful for God, and the amazing people in my life who are encouraging me to push forward, and succeed.

Today started with purpose and determination. I rose with the desire to be committed, to do what it takes, to have what I want. I ate well by following my plan, I killed my workout (14.4 km in 35.4 min), had an amazing nutritious supper, and then it happened…. The desire to snack began to consume me. For the last two weeks snacking has not been a large issue but, tonight I craved bad carbs. I would love to say I stood strong and refused to give in to the craving, I didn’t. I am human, I am not a super person who can say no all day everyday. Is it the end of the world, no. I want to find some tips to prepare myself for when I have this desire again. Research Time!

Kayla Itsines, a well-known fitness trainer has some great tips to look at when you are facing a craving. Looking at this list I can see where I went wrong, I ate my supper tasty stir fry in 10 min. while sitting on the couch watching Netflix. I was not taking the time to focus on my food, and eating at an effective pace. When I take my time eating I get longer satisfaction out of my meals because, my body registers what I am feeding it. I will be mindful of this tomorrow and her other helpful tips! See the rest of the tips from her blog below.

Retrieved from Kayla Itsines Blog, click the link for more great tips!!

Late Night Snacking Article

How To Stop Late Night Snacking

Plan an activity after dinner: This could be something as simple as taking the dog for a walk, reading a book or calling your friend. It doesn’t have to be hard, but it will help to distract you and stop you eating out of boredom.

Satisfy Your Cravings: If you can’t help but crave chocolate or something sweet after dinner try swapping your cravings for healthier alternatives. Swap milk chocolate for dark chocolate (a small piece will satisfy you) or bake your own healthy treats rather than reaching for store bought ones – I am loving banana nice cream. It isn’t about depriving yourself, rather making smarter choices.

Eat The Right Dinner: If your post dinner ritual involves you feeling hungry and like you could eat a dinosaur, then you are not eating the right types of food. Make sure to include plenty of protein, whole grains and fiber in your dinner to keep you feeling fuller for longer and satisfy your appetite. This will also help to curb your cravings.

Don’t Eat In Your Bedroom: So many of us have gotten into the habit of eating whenever, wherever. To reduce your late night snacking try your hardest to eat all of your meals at the dining table or in the kitchen. This includes your treats as well, doing this will help to stop mindless grazing whilst watching TV and allow you to focus on your food. You may also be less likely to get up and grab naughty snacks if you know you aren’t allowed to eat them in bed or on the couch.

Have A Cuppa: Instead of being quick to reach for the snacks, try sip on some water or herbal tea. This will replenish your H20 levels, and if you choose to have some tea it will aid in settling your stomach and setting you up for a good night’s rest. I like chamomile and peppermint. 

Tell Your Friends & Family: If you are serious about quitting the late night snacking, now may be a good time to let your family and friends know. If your housemate loves late night baking and you always have a batch of brownies awaiting your taste buds then have a chat to her and explain what you are trying to achieve. It can be as simple as asking them not to offer you any sweets treats, or not to eat in front of you. Removing the temptations makes SO much difference!

Now that I have found this information I cannot wait to see what tomorrow brings. I feel prepared to take on my day with positivity, and the desire to use today as a learning experience! If you guys need to reconnect with your fitness goals and are feeling unmotivated use my story to motivate you! Don’t wait around saying “One day when I get fit….”,  “One day I will do it..” make that day today. Bite the bullet, make a choice, and better your life because, man does it feel good!

Have a spectacular evening! Tomorrow is a new day for great things!

Brooke

 

 

 

 

 

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Week Three – Monday

Mondays are for meal prep & challenges.

Today it was back to the city for me. Though Mondays are tough on me, I chose to see the good, I can get back in my fitness routine and hop on the upright bike. I always like a challenge and today when I approached my workout I wanted to see progress. I was determined to break my 13 km in 35 minutes regular of last week. I was not going to be upset if it didn’t happen as I want to embrace what my body can handle, but I was sure going to try and beat myself. I stuck to my usual interval 3 laps @ +80 RPM Level 5 – 2 laps @ +90 RPM Level 8 but I knew if I was going to beat my record I would have to really push into the upper 80’s & 90’s. There I was huffing and puffing like I was on the Tour de’ France watching the clock, with about 10 minutes left remaining I threw my intervals out the window at times I did 5 high intensity laps rather than the usual two. Last Tuesday I didn’t think this would have been nearly possible without a heart attack. With 4 minutes left I could smile and see that I beat myself. Finishing at 14 km in 35 minutes!! What a great thing to see results on the scale but also results in my stamina! As the day continued on my excitement remained, I went grocery shopping & meal prepped for the week so I would not have the excuse to eat junk. Meal prepping is so important for me to stay on track with my nutrition. I measure portions according to the Beachbody 21 Day Fix Program, in the mid caloric range, using this as a guideline helps me refrain from over eating.

See the recipe for these awesome mashed sweet potatoes from Old House to New Home @ http://www.oldhousetonewhome.net/2014/09/skinny-smashed-sweet-potatoes-21-day.html

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Trial Week One – Friday

Before

Here we go! It was our family weigh in today, and I’m already seeing results! Though I’m not after pure weight loss it is a good feeling seeing that number go down. Woke up to an awesome breakfast of Bran cereal, added some fruit (1.5 purple), and added some honey for a little extra sweetness. Surround yourself with people who lift you up and not weigh you down!

After

Being sweaty has never felt so good! Usually my experience of sweat is getting to the 3rd floor of the Ed Building at the UofR and having a mini heart attack when I get there… Looking forward to erasing that with this journey! Heres to a healthy and happy day!

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Trial Week One – Thursday

Before

Here is my first pick on this journey. Usually, I will pick from the Physical Health List first every morning. This morning I chose to do the Jillian Michaels 30 Day Shred – Level one  this is a program that I will be completing during the first month of this journey. I may skip this program one or two days a week to give my body a rest, and to switch things up!

After

Yes I realize sweat is gross! But, all I can see is what I’m working towards! Just finished my workout video! I will be completing my day with my first choice from my mental health list!