Never too late

This is a blog page written over 4wks.  It is written to inspire YOU.  I believe each person finds the “right” foods for them.  If you would like to join a 30day challenge its never too late. 

Day 1-3

The dreaded weigh-in let’s you know if weight loss or gain is your target.  Generally most will put on a few kg over a celebration time.  What is most important is that you catch yourself before it becomes a health issue.  Use the guide line of your waist ratio to assist.  BMI is not always the best way, as muscle will always weigh more.

Set a goal.  My goal is -5kg.  I find on any detox or lifestyle change, the first couple of days can be challenging.  Depending what things you have stopped eg alcohol, coffee, sugar, dairy, gluten etc and how much your body needed to detox what you will experience.  Headaches are common.  Drink plenty of water.  Be gentle with yourself.

A great eating plate is the Australian healthy plate Guideline.  However, if you are going to the next level, there maybe some choices you will need to make, eg. Coffee, sugar, dairy, gluten etc.  It all depends on your needs.  I currently choose Vego Keto with IF. 

As an exercise routine I choose to modify dance, circuit training with gym equipment.  As a PT since 2006 and a Yoga teacher since 1990, I know how to modify to suit different needs.  I recommend you do a health check before starting any exercise programme, the form I use for clients is the pre-screen.  I found becoming s Rehab Trainer also helpful in my own routines.

Day 3. As I mentioned above the first couple of days are a challenge, so I recommend starting on days you aren’t busy, and can be gentle with yourself (gentle exercise while in a detox phase).  In a couple more days you will feel the difference.  Hang in there!

Day 4-7

Some of the challenges you may face, during detox phase:

• Headaches (Minimise: just any toxins leaving.  Embrace and release phase.  Drink water, herbal teas and 2 fizz a day.)
• Tired (Minimise: just any toxins leaving.  Embrace and release phase.  Drink water, herbal teas and 2 fizz a day.)
• Family or friends not on the program, tempting you with things your letting go  eg alcohol, coffee, sugar, dairy, gluten etc. (Minimise: be a leader.  Know you are doing this for you.  Know that you have a goal.  Be strong.  Seek support.)
• Not feeling like exercising (Myth: something is better than nothing, do what you can, in this phase)
• Alone or isolated because you are the only one doing the program in your family.  (Myth: you are never alone, I’m here and you can seek support)

Day 8 – Down 1.

If you have stuck with it the first week it is the most challenging:  Congratulations.   If you had a hiccup, don’t beat yourself up.  Be compassionate to your challenges and get back on the program.  This is about lifestyle change.  This is the long game.  You can’t fail, yet you can learn.  Remember to identify the myths and minimise the challenges for they are opportunities in disguise.

Day 9- 10 – #4wkchallenge

If you have stuck with it, you will have turned the corner by now. I find I am more energetic and likely to feel like exercise now!  ‍♀️. It’s a good thing.. It’s also where I can easily do two shakes a day and not be hungry in between,  yet enjoy a great meal too.  At this point, do a reality check.  You are 1/3 of the way.  How is your weight tracking?  If you had a loss/gain goal, are you a 1/3 there? Yeahhh YES   happy congrats to me & you

If NO, reassess, was it realistic.  Or how have I cheated.. Be honest with yourself.  It is only you that you hurt, if you aren’t honest.  Now pick yourself up and do the program, honestly.. It’s ok, YOU have got this.  I am here for you.

Day 11-13

MESSAGE – just keep doing the DO.  If you want results, keep doing your plan.  If you are not getting results, where have you left your plan?  Did you have a plan?  Making sure you are eating enough.  Size does matter, too much or too little will create an imbalance.  Be the best you can be.  YOU GOT THIS!  Balance – Nutrition, Rest, Exercise, Attitude

Day 14

Half way party do a little dance Now, as long as you know your plan, if you get invited out, prepare.
1. Let people know you are gf df sf etc
2. Look for things that at least fit 80/20.
3. Do stay off the alcohol, if possible. Some celebrations deserve a sip of something special. Find your new special. I love soda, lime and ginger.
4. Stay motivated to stay on track. Wear a slim fitting outfit to make you remember your goals. Dress up.
5. After the party, assess any damage. Or congrats yourself on your staying power. Be gentle with yourself, and get back on the horse. Do not under any circumstances use the excuse ‘I’ve blown it. I’ll start again tomorrow.’ Tomorrow never comes. There is only NOW. It is in the present YOU make the difference.
Enjoy

Days 15-16

Let’s talk plateau

If you have been doing all the ‘right’ things and you plateau (which means your weight hasn’t move up or down), what do you do?

1.  Change it up.  Change your exercise.  Change the number of shakes 1-2.

2.  Relook at what you are eating for your size and activity.  Is it enough?  Is it too much?

3.  Try tapping (Even though my weight won’t shift, I still love and approval of myself). If you don’t know this technique, ask me.

4.  Check you are getting enough sleep.  Research suggests weigh gain occurs with lack of sleep.

5.  Check your stress levels, try meditation or yoga ‍♀️, ask me for a class.

6.  Take up a new active hobby – dance, hiking, sport, etc.

7.  Relax, keep going, it WILL happen.

8. Be consistent.

9.  Enjoy your healthy lifestyle.

Day 17-19

When on any program, you will come across challenges.  One of the challenges you may face:  Are you an emotional eater?

If you know you are, then it is about managing it.  If you aren’t sure, you need to read this and see if it applies to you.

1. When there is stress and emotion in your life, do you crave a sweetie (carb or a drink)?

2. Does your weight fluctuate when you are happy or sad?

3. Do you use food as a reward or escape?

4. Do you binge eat?  Do you purge?

If Yes, then you tend to let your emotions affect your eating.

It’s ok, you just need to manage it.

Suggestions to inspire management:

1.  Find new ways to handle your stress, e.g. Yoga, Meditation, breath work etc.

2.  Identify your emotion, decide what is its real message.  Work on coming back to balance, rather then eating to avoid the emotion.

3.  When happy find other ways to celebrate/reward rather than just food or drink.

4.  When sad find ways to support yourself, identify why sad, and address the issue.  (Seek help if needed)

5.  If you escape into food or drink, note what you are escaping from.   (Seek help if needed)

6.  If you have a go to food or drink, make it less accessible.  Or change the type and brand so it’s harder to find.

7.  Take a pause.  Sometimes if you give yourself space to process you will understand that eating will not solve the problem, it will just add to it.

8.  Realise that eating and drinking is really only needed for health.  Too much is not healthy or too little.  Nutrition is important.

Day 20-21

No matter what your week was like, you decide every moment, of every day: who you are and what you believe in.  You have a second chance every second.

So how was your week?  Ups, downs, the same, or are you starting to feel fitter and more energetic?  Do not focus on the scale, focus on how you feel.

I have created a new simple version of looking at your shadow.  This is a part of yourself you may have disowned, as a child or through a challenging time, often for self protection, because of others beliefs conflicting with yours.

It is simple:  Hey shadow, you got my attention.  What is the message?  Thanks for the help.  I appreciate you.

I discovered that I have held on to ill health for attention, and I put weight on to protect myself from my own inner goddess.  These parts of me did the best they could, and I thank them.  Yet now it is time to grow a backbone, and be my authentic self.  I ask these parts of myself to find a higher path for health and fulfilment.  I integrate them, and thank them.  I forgive myself for not listening sooner.  Self-love is a very important part of health.  Choose it!  If you need inspired assistance with your shadow, just ask www.sharonmcl.com.

Day 22-24 Your vision of yourself is powerful
Sometimes we can get stuck in our vision of ourselves. This is quite common with body imagine. If you are not congruent on all levels, and you change only on the physical, you will find yourself converting to your initial form. This means if you loose or gain weight, but when you look in the mirror you are calling yourself fat or skinny, you will begin to put the weight on or take it off again.
Remember you are more then just your physical. You are your emotional, mental and spiritual. If you need inspiration to be your best self, then ask.

The count down begins Day 25, Day 26..

Let’s reflect on achievements:  these are examples, note which are yours.

1.  Off alcohol

2.  Off coffee

3.  Reduced sugar

4.  Gluten free, Dairy free is the new me

5.  Fitter

6.  Lost a bit …

What are your reflections as we count down the final days.

27, 28 days

Wow, the #4wkchallenge finishes

Did you reflect on your journey?

What was your gift from the 30days?

What did you learn?

What will you take going forward?

Contemplate these questions on your last day