fat to fit - Goals

Goals: identify what you want to achieve and how you are going to get there with goals.

Write it down - make a commitment to yourself
Be realistic - break it down into manageable chunks. 
I follow the 5 P's when setting goals:

• Positive - phrase the goal in a positive way
• Precise - be specific on what you want to achieve
• Prioritise -put what goals you want to achieve in an order
• Plan - know how you are going to meet those goals
• Performance-based - make sure that your goal is tangible

My goal is to start exercising again and to begin running towards 5km again. 

What goals have you set yourself lately?

Here are some ideas that I tried last week:

• Change my meal choices (use different ingredients to make it healthier e.g. stock instead of butter and milk in mash)
• Cut down on sugar (includes sweeteners and honey)
• Eat more unprocessed foods (steel cut oats instead of Uncle Tobys Quick Oats or Weight Wise Oats)
• Drink less alcohol (4 drinks all week)
• Exercise more - make a date with yourself
• Plan meals for the week (saves time and money)
• Cook a soup for lunch
  

Pedometer readings for the week of 9th July - 15th July

(to be added later today)

Friday	3924 steps	2.47km
Saturday	8342 steps	5.25km
Sunday	706 steps 10.5km MTB ride	0.44km  (forgot to wear)
Monday	3998 steps	2.51km
Tuesday	10516 steps	6.62km
Wednesday	8623 steps	5.43km  (paused accidentally)
Thursday	10472 steps	6.59km

Measurements

Waist: --cm (at smallest part) -

Hips: --cm (on hip bone) -

Bust: --cm

Arms: Right --cm Left --cm

Thighs: Right --cm Left --cm

Weight: 51.1kg @ 6am (51.7kg last week @ Official Weigh in)

What I achieved last week: 

• Exercise  incidential
  
• Track
• Cut back portion sizes
  
• Back into routine
• Get out and ride
  
• Run need to do this
• Walk the dog

My things to do this week

• Exercise
• Set goals
• Cut back portion sizes
• Back into routine - with exercise, food and workouts
• Get out and ride
• Run
• Walk the dog

What are you going to do?

Changes - for the thinner

In 2008 I made a drastic change. A change for the better. One I will never regret. I chose to loose weight and totally change my habits and relationship with food. I now exercise, eat well and eat many foods I never would have touched with a 10 foot pole. I am no longer just living on 3 vegetables, meat, carbs and junk food. I eat a variety of foods including all types of vegetables and fish. I eat low fat, low carb, little sugar and salt, high GI foods.

I was at somewhere around 74.4kg or even above I have no idea but that is the number the scales read when I weighed myself then my luggage for my trip to Canada in December 2007.

I was shocked - I knew I had gained weight but the number had gone from 45kg in Year 12 (I'd had chicken pox and lost about 5kg before formal) to nearly 75kg. I knew I felt disgusting and looking back at photos I am disappointed I let it get so bad.

Here is the progression of my weightloss from 2008 until now. (and a couple of before photos too.)

Before Photos (my fat phase)

During Photos (I lost all my weight in 2008 and put close to 10kg back on, I have now lost it all again for good!)

My mum and I at my Sister in laws Hen's Day

After Photos

 New Years 2009-2010

 June 2010

 Bannock Burn Dinner 26th June

Wednesday Wants

 Today's wants are from madeit.com.au

What is love bus roll in classic black

Box thorn coin purse

The Owls are Hunting - Design your own lamp

 

Heartbeat love you cushion

Post it note Tuesday - Mental Mindset

 

Today is post-it-note Tuesday

Here is my post-it

The mental part is the hardest with weight loss. I found that when losing weight I am so determined. When I get to Goal I tend to waver a little. I need to get back into my weight loss mindset and be hard on myself if I deviate. I need to get back into a set exercise routine and don't let myself say "No", "you can do it later", "you'll be okay you are under goal", "you can afford to eat that" because all these mental blockers are not helping me at all - quite the opposite.

My problem with my mindset is doing exercise at the moment - I know what I need to do - it is the doing that is the problem. Or the fact that I'm not doing is the REAL problem. I know that in order to maintain my weight I need to exercise for an hour each day at a moderate level. That is a workout for 30 mins and a 5km run (plus incidentals). So I just need to adjust and refocus and do!

Positive Mindset = good weight loss / maintenance.

What's on your post-it-notes today?

Japanese Night

Tonight I am making Sukiyaki and Gyoza for my partner and his parents. Greg's Mum is making Sushi. We love Japanese food and it is really healthy.

Gyoza (Japanese Dumplings)

400g pork mince

1/4 of Chinese Cabbage (wombok) finely diced

1 tbs ginger finely diced

3 button mushrooms finely diced

3 spring onions finely diced

2 garlic cloves finely diced

2 tbs soy sauce (salt reduced)

1 tsp sugar (I used stevia)

1 tsp sesame oil

1 tbs oil for frying

water for the gyoza basting

Sauce

1/2 cup soy sauce (salt reduced)

1/2 cup rice vinegar

Filling
Very finely dice the cabbage, button mushrooms, ginger, garlic and spring onions. Combine the cabbage, mushrooms, spring onions, garlic, ginger and the ground pork together. Add the soy sauce, brown sugar and sesame oil and mix well.

Assembly
Place one teaspoon of the filling onto a circle of dough. Moisten one edge with water and bring the edges together, pinch and crimp the Gyoza closed, moulding into a small 'pasty' or 'moneybag' shape. Repeat with the remaining filling mixture and wrappers.

Cooking
Heat a large frypan, add a little oil and fry batches of the Gyoza until the bottoms are slightly golden brown. Add enough water so that it reaches half way up the sides of the Gyoza. Ensure the frypan keeps a high heat and wait until all the water has evaporated. Remove the gyoza from the pan and serve with the following dipping sauces.

1/2 cup soy sauce (salt reduced)

1/2 cup rice vinegar

or 

1/3 cup Teriyaki sauce

1 tsp sesame oil

recipe adapted from http://www.taste.com.au/recipes/20353/gyoza+japanese+dumplings 


Sukiyaki

500g thinly sliced beef (almost see through) 
1/2 Chinese Cabbage (Wombok)
 Rice noodles (Cellophane Noodles)
2 carrots sliced length ways and into 5cm pieces
3 shallots sliced length ways and into 5cm pieces
1 tin bamboo shoots 
1 tin bean shoots
1 celery stalk sliced length ways and into 5cm pieces
1 onion sliced into slivers
3 Mushrooms sliced
Tofu

Sauce
1 cup beef stock 
1/4 cup Mirin
 1/2 cup soy sauce

Cook
Add sauce boil
add hard vegetables cook for 1-4 mins
add soft vegies
add tofu and beef 
serve with raw egg in bowl

recipe from our Japanese friend Kyoshi. Tofu omitted as I forgot to buy it!
other photos to come!


Photos of the night!

 

 

fat to fit - Say NO to winter weight gain!

How do we prevent winter weight gain?

Ways to prevent a winter weight gain:

• Water - Drink 6-8 glasses of water. Carry a water bottle (BPA free) 
• keep up other liquids- soup, cordial, tea, coffee, diet/sugar free soft drinks.
• Exercise- keep up your exercise, it maybe cold outside but you can still keep up the normal routine. Run on a treadmill, walk with friends (or pet), go for a bike ride, Zumba or group sports
• Track- by tracking what food and drink we consume we are more likely to not have a weight gain. If it passes your lips write it down, any licks, sips and tastes too.
• Portions- Weigh and measure all your food as it is easy for your meal sizes to increase over winter. It is a natural occurrence as body fat used to be what kept us warm.
• Preparation- plan your meals and exercise for the week. That way you are more likely to stay committed. 

Here are some ideas that I am trying this week:

• Change my meal choices (use different ingredients to make it healthier e.g. stock instead of butter and milk in mash)
• Cut down on sugar (includes sweeteners and honey)
• Eat more unprocessed foods (steel cut oats instead of Uncle Tobys Quick Oats or Weight Wise Oats)
• Drink less alcohol
• Exercise more - make a date with yourself
• Plan meals for the week (saves time and money)
• Cook a soup for lunch
  

How are you going to change and prevent a winter gain?

Pedometer readings for the week of 2nd July - 8th July

Friday	3450 steps	2.17km
Saturday	4715 steps	2.97km
Sunday	0 steps 20km MTB ride	0km  (forgot to wear)
Monday	6124 steps	3.85km
Tuesday	5749 steps	3.62km
Wednesday	478 steps	0.03km  (paused accidentally)
Thursday

I've been on holidays and a bit slack this week... Again!

This week I cracked 20km on my Mountain Bike Ride at Daisy Hill Brisbane and did 2 workouts

Measurements

Waist: 71cm (at smallest part) (same as last week)

Hips: 83cm (on hip bone) (up 1cm from last week)

Bust: 87cm

Arms: Right 25cm Left 24cm (1cm difference between left and right) 

Thighs: Right 49.5cm Left 49cm

Weight: 51.0kg (51.7kg yesterday @ Official Weigh in)

What I acheived last week: 

• Exercise 2 workouts
  
• Track - need to do more tracking
• Cut back portion sizes I even put food into the fridge when I had eaten enough
  
• Back into routine I still need to do this back to work on Monday might help
• Get out and ride 20+km on Sunday
  
• Run need to do this
• Walk the dog I might do this this afternoon if the weather holds off

My things to do this week

• Exercise
• Track
• Cut back portion sizes
• Back into routine 
• Get out and ride
• Run
• Walk the dog

What are you going to do?

Wednesday Wants

 Urban Originals - http://www.uo.com.au/

Pleasure and Pain Bracelet

American Sweet Heart Bracelet

Rock the Casbah

Vanishing point

Ramblin Gamblin Belt leather

Post-it-note Tuesday

Today is post-it-note Tuesday

Here is my post-it

Getting back into the exercise routine. Lets see if I can continue next week as school returns.

What's on your post-it-notes today?

NOTE ~

I'm being featured at A study in contradictions with my fave books. Please check it out and comment! 

[Posted with iBlogger from my iPhone]

100 Steps Challenge

School Holiday Bliss

Daily Multivitamins 

I bought a few patterns cheap at my local fabric store. 

Earlier in the week my partners parents got a spa delivered. It had to be craned over the top of the house. (photos of that later as my camera battery is charging)

 My partner Greg in the warm water, it was still a little cold for me at this stage. After dinner it was warmer.

Here is a meal I tried earlier in the week: Continental Cook in a Bag Chicken (Smoky BBQ)

Yesterday I enjoyed a chilly ride at Daisy Hill in Brisbane's Southern Suburbs. It was 6 degrees when we began our 20+km ride. (the boys did some extra trails that I didn't do)

 

This morning I have been sewing again.

This time I did a refashion of a dress I bought earlier in the year from my local op shop. I loved the fabric and the top fitted quite well; the skirt part of the dress was not flattering. 

So I chopped it in 1/2 and made it into a top by cutting off the sash and reattaching it to the bottom to make a side tie. I am still undecided if I want to make the skirt into a flowy skirt with elastic on the skirt top. So Out of a $30 dress I have a cute top and maybe a skirt too. Bonus!

 A bit of pinning and sewing and viola...

back

Front

This top will look so cute with jeans or brown pants. What do you think?

I got the idea for the dress refashion from New Dress a Day!

I hope you have had a great week.