Tag Archives: improve weight loss

Start Your Fitness Journey

When you start your fitness journey there are certain things you need to know and do.

  • You need to know why you are doing it and what you want to achieve.
  • You should know what is required in terms of diet, nutrition and exercise.
  • You need to have the support of a weight loss and fitness community. All the above is fantastic, but without support you could fail especially if you have yoyo dieted in the past.

However, you needn’t worry as I’m here to help, just reach out to me when you’re ready and I’ll introduce you to mine. 😀

Over the past 7 days I embarked on a fitness journey which was mainly to lose weight and bring my iron levels up after being diagnosed as anaemic.

My meal for the last 7 days was a mix of vegetables – raw and cooked, fruits, pure orange juice and fruits & nuts.  I would also have cups of my healthy range of coffee, no more than 2 cups a day.

See below for my measurements at the start of my fitness journey and my exercise routine:

Me getting my morning workout

Loving the fact my size 10 trousers ar lose Morning walk, the hike was a fat burn Half way up, huffing and puffing The return through the park included more exertion Required, a good pair of walking shoes My meal for most of the journey Help me to have regular bowel movements My measurements are almost there Shorts are way to lose now I see the hour glass forming My one treat during the journey Keeping up my iron levels See how well I'm doing

If you want to gain access to the Virtual Nutritionist Calculator to workout all your proportions etc like I did, REGISTER HERE

Ideal Metabolism (For men and women)

hamburgerIf you’re ready to finally lose all the weight you want then you’ll love this story…

I used to follow the diet gurus like a lost sheep…

That all ended over a juicy hamburger in 2009 across from a fellow named Brad Pilon. He helped me dig out of a deep pit most chronic Continue reading Ideal Metabolism (For men and women)

Weight Loss Myths

You may or may not have been following me on my weight loss and healthier lifestyle journey, so I’d like to provide a quick update. Like most women, after I became a wife a mother I weight gain became an issue. After being diagnosed with high blood pressure, it became important that I take my health and weight loss seriously!

However, like most people who have been trying to get healthy and lose weight I had heard some myths about weight loss that I had taken to be fact until I came across John Barban’s Venus Factor System. The system has provided me with a practical and easy guide to healthy weight loss and more important a healthier lifestyle and access to some great articles (this is one)! 😀

Get accountable when you signup to join our weight loss community

Here, I go on to list the myths below:

Weight Loss Myths
click on the image

Lose 2lbs A Week Myth

There is no scientific proof that 2lbs per week of weight loss is a safe or realistic goal that all adults humans can or should expect to achieve. This is a claim based on FTC advertising standards. You only hear this number because marketers aren’t allowed to say any more by law. If they could the number would likely be 10lbs per week. That doesn’t make it any more or less correct, because neither number is based on scientific evidence.

A 6’5 260lbs man can easily expect to lose up to even 4lbs per week, however a 5’1 woman is hardly in the same position. Instead of setting a weight loss goal based on poundage (ie: 1lbs, 2lbs, 3lbs per week) you should be looking at it as a percentage of your bodyweight.

A 6’0 tall man who weights 220lbs with a RMR of approximately 2000 cals/day could easily create a 1000 calorie deficit each day by cutting his calories to 1500/day and burning an additional 500 calories in a good hard workout (mix of weights and cardio).

1500 is still plenty of calories to feel relatively satisfied while still creating a fair sized deficit to facilitate a significant weekly weight loss.

Weight Loss Myths
Click on the image

Also 2lbs of weight loss represents less than 1% of his total bodyweight.

Now change the person to a 5’1 woman with an RMR of 1250 calories. She would have to eat around 750 calories per day as well as burning off an additional 500 in the gym. This is starting to sound more like torture than a reasonable diet plan.

The fallacy is that 2lbs is a good target for all body sizes…it is not. Smaller people have smaller metabolisms and shouldn’t expect to lose as much total weight as a bigger person. It would be more realistic for her to shoot for 1lbs of weight loss which would only require a 500 calorie daily deficit…this could be achieved with a much more reasonably daily calorie intake around 1000 calories with a 250 calorie burn from a workout. Doesn’t that sound much more realistic?!

1200 Calories Minimum A Day Myth

I don’t know where this number comes from and I will be spending some time in the near future looking it up. However based on the RDI and RDA for nutrients the actual lower limit for calories (when you add up the individual recommendations for protein, carbs and fats) comes out to around 800 calories per day for women and 900 for men. So even according to the RDA you can easily eat well below 1200 and get your daily requirements of protein carbs and fats.

These two false assumptions are leading many people down a path of frustration and weight loss failure.

Setting realistic weight loss goals is the first step to success.

Letting go of your fear of eating less food is the second step.

Once you realize it’s ok to eat a bit less food then you will start to see things really change.

To help you achieve sensible weight loss and a healthier lifestyle, click here: Busting Weight Loss Myths

Eliminate High Blood Pressure – Week 3

Eliminate High Blood Pressure – Week 3 I decided that I would need to add some simple exercise routine to help eliminate high blood pressure, so I started walking today for at least an hour. See the photo of the path I took!

Eliminate High Blood Pressure – Week 3I was huffing and puffing, so it might well have been a very good idea! However, I did walk up hill most the time and that was a bit of an effort. Walking is meant to be the easiest way to lose weight, but my heart beats where similar to my high impact cardio exercises and this did concern me. :(

Needless to say I’ll be doing it again tomorrow, but at a slower pace going up the hill and faster going down. 😀

I’m confident by the 28 day from when I started, when my doctor is due to see me I will have brought my weight and consequently my BMI down to a more healthier range.

I’m still taking my Organo Gold Coffee and it’s so refreshing and indulgent minus the unhealthy caffeine. It’s amazing how much I discovered I really love it to the point I’m prepared to give up chocolate and sweets rather than coffee! :)
Order your coffee delivered straight to your door.
Organo Gold Coffee

I’m taking my vitamins regularly also to help keep my bones supple. If you want to revitalise yourself click the image to get the nutritional product of your choice.
Ardyss Nutritionals and Antioxidants

 

 

 

 

 

Resources

Follow my journey from start to finish HERE

Eliminate High Blood Pressure – Week 1

Since the diagnosis of high blood pressure or hypertension as it is also called I have been in shock and disbelief. :(

I went online to the NHS website to checkout some facts about this and discovered a few surprising things. My body mass index (BMI) at the start of this new weight loss challenge to eliminate high blood pressure was at 27.6 which is overweight as a healthy weight for my height would fall within the range of 8st 10lbs to 11st to 11lbs.

I learnt that weight loss will help to improve me blood pressure and consequently get me off the pills I’ve been prescribed for a 28 day period. Obviously I will have to make healthier food choices as well as have a simple plan that I can follow so I don’t set myself up to fail. It’s definitely a wake up call and it goes to show the fact I carry extra weight well is no longer an excuse to place myself at risk of stoke or heart disease.

My doctors (yes, I saw 2 in 10 days) told me to reduce salt and pepper (hot spices) in my diet, clearly neither saw I was overweight by more than 2 stones – shows how well I carry it! :(

I read in my research caffeine is a contributing factor to high blood pressure also, so good thing I drink Organo Gold Coffee instead! :)

Healthy Breakfast
Eliminate High Blood Pressure

Now, I have a more important reason to lose weight and I am resolved to make myself accountable to you all here. So, come back weekly to see updates and I hope to inspire other so called ‘Skinny fat’ mothers, sisters, wives and friends along the way! 😀

Resources

See my amazing progress here

90 Days Weight Loss Challenge – 11 Week

It may seem like I’m going backwards, but just going through my youtube videos, I discovered I hadn’t uploaded this video. Checkout my cardio progress here: goo.gl/4MZFoi
In this video above I share the benefits of sizzling minerals to my vitamin levels, so you may want to order if you’ve had low vitamin levels too!

I’d like to reiterate that getting to a healthy weight with regualry diet and exercise should be a lifestyle change, not just for an ocassion or temporary measure. If you’re struggling follow me on Facebook for ongoing daily support and inspiration.

Thank you again.

Get your Simply Naturals (Sizzling Minerals) Here
Get your healthy ganoderma rich beverage Here

Follow me on FaceBook Here

See my previous video Here

Follow my cardio video Here

Discipline and Self Control Equals Success

Discipline and Self Control Equals Success

Many talk about discipline and self control, the fact is, neither can be achieved without faith. Faith is believing what you haven’t yet seen. So, if you’re waiting to achieve any form of success and have no faith that you will ever achieve it, you might as well give up now!

“In the same way, faith by itself, if it is not accompanied by action, is dead” James 2:17 (NIV).

“I am the vine; you are the branches. Whoever abides in me and I in him, he it is that bears much fruit, for apart from me you can do nothing” John 15:5 (ESV).

Contrary to popular belief, “All talk, no action” does not a success formula make! Talking about success in any area is not the same as being successful in that area. To be truly successful you need to exercise discipline and self control to develop the required skill for success. :)

In her article, ‘Discipline Is Not A Dirty Word’, Joyce Meyer said:

“Years ago, people were expected to work at their jobs for a long time before getting raises, vacation and special benefits. Today, these things are expected up front. I’m all for people having great benefits, but there’s a sense of entitlement today that can actually hurt us.

I believe a lot of people want the “perks without the works.” In other words, they want to have all of the good results without having to discipline themselves or take any of the responsibility to get them.

College football coach, Vince Lombardi, famously said that he was going to teach his players how to discipline themselves so they could have what they said they wanted to have.

You see, although today we can microwave a meal, there’s no such thing as “microwave Christianity.” Actually, I like to call God’s process “The Law of Gradual Growth.” Why? Because little by little, as we make right choices, He delivers us from our enemies and takes us where we need to be.

Yes, in the beginning, disciplining yourself will be difficult. It won’t feel good and you won’t like it. But every time you make a choice to do the right thing, the next time it gets a little easier. And you get one step closer to your goal.”

So, if you really want success in any area of your life the formula is discipline and self control equals success! 😀

To learn practical ways to succeed join my subscriber list for those who want to work from home below.

90 Day Weight Loss Challenge – Cardio

Just in case you are not aware my mother passed away on August 14th this year, she was only 67 years old. :(

Consequently neither my eating or weight loss were a priority for the last few weeks, hence no videos regarding my 90 day weight loss challenge. However, the funeral is next weekend and as I approach closure I am taking my weight loss a lot more seriously!

I decided to add cardio and aerobics and wanted it to be intense, I got that today. Watch below video. I collapsed into my coach twice and was flat out on the mat once or twice also – I am so grateful Jillian Michaels is not my personal trainer!

90 Day Weight Loss  Challenge - CardioI felt like I was going to pass out around the ‘burpees’ and the ‘plank’ sessions. However, I got off the coach after a minute or 2, as I knew I had to keep my heart rate up!

I’m now determined more than ever to cut right down on unhealthy snacks and focus on keeping my calories down and my exercise up to burn weight efficiently. :)

If you have been trying to take your weight loss and exercise to an entire new level, I challenge you to go with this. I will for two weeks as I am looking at the FocusT25 which I can buy with a 12.5% cash back using the shopping portal HERE Do add your comments below please! :)

Day 4 - 90 day weight loss challenge cardioMy daily supplement intake are:
Simply Naturals
Organo Gold Coffee
Ardyss Levive

Take care until the tomorrow! :)