Motivation – how to find it

I am back in the deadlift arena!! Had another epic session tonight and Jake and I thought we Being a noodle after trainingwould see how I went with some very low weight and just moved up from there. They felt AMAZING. Tight, strong and no pain (in my back that is – there was pain everywhere else) I’ve really missed them! We got up to about 70kgs and just did sets of 8-10 reps. They felt good… We followed this with some pull ups – now, these really aren’t my favourite thing to do. They never have been. I try and I try – but they just never get easier. I’m hoping that as I get lighter they will (as there will be less of my ass to pull up) but we will see.  As I did with my deadlifts when I first started – just have to push on through.

 

My wonderful nutritionist has been sending me some amazing recipes, and I am really really really getting into my cooking. For anyone that knows me – the furthest my cooking skills ever went was boiling an egg (although I struggled with that at 5am this morning), BUT last night I cooked myself absolutely delicious Kumara and Pumpkin fritters (with only a little bit of help from my chef boyfriend) and they were yummmmmmmmmmy. The fact that they are actually tasting good is making me more and more excited about cooking more things… I really should start taking photos of my skills (I know my mother would need a photo to actually believe I cooked anything)

I am also feeling quite blessed about the messages people are sending me – you all know who you are, but your support and love is so very much appreciated.

A lot of people have been asking me about my motivation, how I get it and where I seem to find it. So here are my thoughts…

I believe you create your own motivation – only YOU know what gets you going and what gets you excited. You need to find these things, and DO THEM.

I like treats – whether it be getting my nails done, a new pair of shoes, getting a massage or my hair done…I like to treat myself. So this week I made myself a motivation tip jar. The rules are simple – every time I have a good workout, or stick to my meal plan, reach a new PB or just feel happy with my results – I put a gold coin in the jar. When I’ve reached my first goal weight…I get to treat myself, with whatever I want (obviously this won’t be food related as I’m really trying not to reward myself with food) and I know I will have EARNED it.

Tip Jar!

I’m also a visual person – so I’m creating myself a motivation vision board. Bright, colourful, my goals are written loud and proud and I can see them every day. I have photos of things that make me happy, power words and where I want to be.

Self praise – I give myself a high five all the time. YOU KNOW when you’ve done a good job, so congratulate yourself!! Look yourself in the mirror and say “YOU DID AWESOME!” Say it until you actually believe it. This also ties in well with my post about Loving Yourself – if you haven’t read it, do. Loving yourself will give you all the motivation you need.

Keep track of your achievements. Photos, keep a diary, track your progress and your own PBs, once you see what you’ve done, you’ll want to do more.

Find your own cheer squad – people you trust who will help you when you’re feeling down. I am SO blessed to have the people I have around me through this journey. My trainers especially, and my boyfriend and family and friends – all who give me a wee sparkle of motivation when it’s needed.

Just do it. Sometimes it’s just this simple. A trick that I learned was that you give yourself 15mins. If after 15mins you really really don’t want to exercise, stop. Your body obviously needs the rest. But most of the time the endorphins will kick in and you’ll want to keep going and going.

 

The Girl Who Lifts

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Reaching out

The Girl Who Lifts is back in the gym. And man does it feel good

Thursday I had my first session back with Jake and we blasted my arms. I hit a new PB in my bench press of 45kgs which has made my freaking day. We set our first goal for the year – bench press of 60kgs. MASSIVE! But I’m so excited about the process of getting there.

We followed this with some shoulder press and then some skull crushers, followed by some press-ups until I couldn’t press-up any more. I’ve left the gym on such a buzz – I’ve missed this feeling so much!!

I also dropped 2kgs last week. It seems I’m finally doing something right, and my body is thanking me for it. All the deep breathing, vegetables and lack of processed foods is doing my body a good thing – so I’m going to stick with it!

I always find weekends the hardest. I’m at home, out of my routine, and I seem to find a need to snack so much more than ever. I really stepped it up this weekend. I followed my healthy lifestyle eating plan (thanks again to Mia at verde-health), Sunday morning my boyfriend and I went down on the beautiful Werri Beach to do some beach sprints, so I’m feeling pretty chuffed and energised this morning.

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Anyways, today I wanted to share my thoughts on the importance of reaching out for help – especially when you’re on a weight loss mission.

From what I know, most people find making that first step into a healthy lifestyle hard – and even a little bit embarrassing (I know I did), it’s kind of like admitting that you’re doing things wrong. Suddenly going from eating burgers for lunch to a salad wrap is going to draw some attention…but I think it’s about time this embarrassment and secret keeping stopped. Deciding to be healthy is a good thing, and people should be shouting it from the rooftops.

I’ve been in and out of “healthy lifestyles” for years, each time getting a little bit more enthusiastic, until I reached the point I’m out now where I’m making sure every damn person knows about what I’m doing (including all of you). Here are my reasons why.

  1. Accountability – suddenly you have people asking how it’s going, wanting to join in, getting inspired by you to start their own healthy lifestyle mission, giving you praise and encouragement…and suddenly there is an accountability to keep it going.
  2. Support – I have never had so much support in my life than right now. The café girls next to my work are helping me, my workmates are getting in there, my friends, family, trainers, girls I went to high school with, and even people I don’t even know are sending me wishes of support. That in itself keeps me going.
  3. Ideas – There are SO MANY WAYS to go about losing weight, some good, some not so good. But by sharing your adventure you get enlightened into everyone else’s story and how they won (or failed) at their own battle.
  4. Because you shouldn’t be embarrassed – this is a GOOD THING! It’s the BEST THING I’ve ever done for myself, and I’m excited now, because everyone else is excited for me! This excitement is powering me along every day! No one should be embarrassed about making goals to make their life happier and healthier!

All right – rant over. Hopefully you’re feeling a little bit better about starting your own healthy lifestyle adventure.

The Girl Who Lifts
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Drama on the way home

So last night I took the wrong train home and ended up an hour outside of Sydney…in the wrong direction. I don’t know how I managed to go an hour without realising, I don’t even know how I ended up on the wrong train! I was pretty panicked when I realised and automatically I could feel my body going “EAT! YOU NEED TO EAT NOW!”

Before – I would have listened to my body and eaten everything I could see. But I now know, after reading Dr Libby, that this is my body going into survival mode – adrenaline is pumping and thanks to our caveman ancestors thinks that I’m running out of food and I’m going to starve – when actually all I’ve done is a REALLY stupid mistake.

I called my boyfriend in tears and he REALLY calmed me down. I did some deep breaths and we focused on working out what on earth we were going to do. We decided that I would get on the next train back to Sydney, and he would start driving towards Sydney (we live 2.5hrs south of Sydney, I was and hour north) and then I would catch the train towards where we live and we would meet half way. DRAMA!

Luckerly I had my dinner with me (due to my new healthy eating plan) so I slowly ate that and tried to work out how this had happened. I still haven’t answered this – I think it will remain one of life’s great mysteries.

Anyways, when I finally got to where I was meeting my boyfriend, I stepped off the train and there it was…chocolate.
My brain went crazy – so I slowed down and asked myself some very important questions.
Will this nourish me? – YES
Will this make me happy? – YES
Will I feel better after eating it? – YES

So I bought it. And I enjoyed and loved every small bite. And man I felt good afterwards.

The Girl Who Lifts (aka The Girl Who Can’t Use Her Brain)

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Healthy Eating

Monday was the first day of my new healthy eating plan. Thanks to the amazing Amelia at verde-health.com – you can read her blog here – I was feeling organised and excited! I had been grocery shopping on Sunday and bought pretty much everything I need for the week, and had then come home and cooked up a storm – I LOVED IT! I normally don’t really enjoy cooking, but I turned up the tunes, took my time and really really took care in what I was doing.

The first day went well – Breakfast: YUM! (chia seeds, almond milk, ground LSA – linseeds, sunflower seeds and almonds mixed with blueberries and apples)
Lunch: double YUM! (Rocket, kumara, tomatoes, avocado, cucumber and red pepper with some chicken drumsticks)
Dinner: woah baby YUMMM (Kale and egg muffins – with some sneaky sundried tomatoes and basil dropped in. Don’t knock them till you try) AMAZING. I snacked on carrot sticks with hummus and overall I was satisfied and feeling good.

Salad mmmmmmmmm

It wasn’t a walk in the park though. I’m breaking years of bad habits at the moment and it’s HARD! I just need to keep reminding myself WHY I’m doing this and hopefully it’ll get easier.

Coffee – Whether it’s habit, or I’m addicted… I LOVE my morning coffee. I only have one a day and it really makes me happy. That was until I read Dr Libby’s book, and learned what it does to my cortisol levels and how that affects my body so I was going to try my hardest to give this up. I tried having a herbal tea instead, to see if it was just the hot drink I was craving.

Nope. It’s most definitely coffee. Tasty tasty coffee.

Amelia has suggested I do day on/day off with coffee and slowly stretch that out till I don’t need one at all…will see how that goes.

Sugar – I’m craving sugar. Or a “treat”. I think this is pointing towards me rewarding myself with food. I’m not hungry, I just want something more. Back once more to the emotional eating. It’s something I’m really struggling with, as I seem to find every excuse as to why I deserve that chocolate bar, or bag of candy.  I don’t deserve it, I don’t need it, it’s completely unnecessary. I’m going to make myself a tip jar, so that when I’ve had a good eating day, or a good workout or I’ve reached a new PB with my lifting I’ll put a gold coin in the jar. Then I can reward myself monthly with a massage or something. Just need to find a new way to reward myself that isn’t with sugary goodness.

Organisation – It’s HARD being organised. I get home late and then I need to get everything ready for the next day. Fill up containers with salad, workout what is for breakfast, lunch and dinner – getting stuff precooked on sunday definitely helped, and this is something I will DEFINITELY keep doing.

One day of eating

I have a wedding (not mine unfortunately) in 6 weeks – so that’s given me a goal to work towards.

Today I had lunch with Mark from Top Health PT (my old trainer) and although Mark doesn’t train me anymore, he is still one of my biggest sources of motivation and making sure I’m Making It Happen. It was so good just to sit down and chat out my plan, and keep my motivation high while I’m out of training.

I read this yesterday – and it definitely sums up how I’m feeling right now

Do your absolute best to shift your thinking to see life as an adventure, a journey and a gift, full of opportunity, a process through which we can contribute.

This is an adventure…and I’m so glad I get to share it with all of you

The Girl Who Lifts

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Dinner for one

Tonight is a big night for me. I actually went to the supermarket, bought ingredients and made myself dinner and MAN do I feel good.

My creation? Baked chicken drumsticks seasoned with cajun, cinnamon and black pepper, Kumara chips and salad made up of rocket, tomatoes, red pepper, cucumber and avocado.

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It’s a very proud moment for me, as I NEVER cook dinner for myself…but this is a new chapter and this was one of those changes that needed to happen. I’ve been looking through recipes sent to me by a wonderful girl who has come into my life and I’ve written out a MASSIVE shopping list so I can get my food for the week organised tomorrow. Look at me go!

Back is feeling better, so I might take myself out for a slow walk tomorrow down the beach.

The Girl Who Lifts x

Love yourself – it’s easier than it sounds

Part of this healthier me mission, has been me learning to love myself – as I am, right now.

One of the most helpful things I ever read is…

“You can love your body and try to change it at the same time”

But what does “loving yourself” really mean? Here are my 5 things (I found this online and look at it every day):

  1. Being able to forgive yourself. So you had a chocolate bar, you hit snooze instead of getting up to do your morning workout, you had too many wines the night before – forgive yourself and move on. Not forgiving yourself is this the harshest criticism, embrace your perfectly flawed self; it’s what makes the world so beautifully diverse and interesting.
  2. Understand your weight, hair colour, choice of clothing, how your stomach rolls when you slouch, or how you get a double chin when you’re laughing really hard, makes you any less attractive than anyone else. There is no set standard for beauty – and loving yourself means realising your own beauty for what it is and not in the context of how you look compared to anyone else (especially that chick in that magazine you were looking at before)
  3. That you have the choice to do what you love or continue living a life being submissive to the expectation put on you. Understand what makes your soul happy and continue to do it – as frequently as you can. Regardless of who judges you, or how much money you make, or whether you’re actually that good at it – if your soul is happy, than you keep doing what you’re doing.
  4. (this is my favourite) Not everyone will love you, and not everyone has to. If you are being true to yourself, and someone has a problem with that, then that is THEIR negative energy to deal with, not yours. You will never have the love, praise and approval of absolutely everybody, but that doesn’t reflect anything about who you are.
  5. Once you love yourself – you open the world up to love you to. How is anyone else going to know how absolutely awesome you are, if you don’t believe this yourself? Answer – they’re not. The greatest thing about loving yourself means is that once you do, you’re better equipped to let the world love you as well.

SO…what can you do??!! Print this out, stick it on your bathroom mirror and read it. Everyday. Trust me – it works.

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I had my first session back at the gym today. And it didn’t go too well as I’m currently couch ridden with an icepack on my back. Fingers crossed it’s not serious.

The Girl Who Lifts.
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Staying emotional

The last few days I have been doing some mega research – online, reading books, talking to friends, family – EVERYTHING. And I have come to this conclusion.

My weight loss mission is going to be SO MUCH MORE than just eating better and exercising more.

One of my new found idols is Dr Libby – and I feel I’m going to be referring to her a lot over the next 6months. I’ve started reading her book Accidentally Overweight and already I’m feeling better. “By exploring the physical mechanisms of your biochemistry and the emotional driving forces in your life, you will understand what has governed the growing and shrinking of your body up until now” YES – now I’m getting somewhere!

I decided to take it back to the basics. How I feel and What I eat.
As I’ve said before – I love to socialise and eat. I love to go out for a meal, or get some cheese and crackers and sit and eat with my friends. This makes me feel happy. When I’m sad – nothing comforts me more than junk food and a movie and when I’m stressed I’ll eat anything. This is where my problems lie. It’s got nothing to do with being hungry – It’s literally just because it feels damn good.

I have always been this way  – It’s a very terrible habit I’ve gotten into. My mum has done all she can to help me with my weight – helped me cook, paid for a dietician, researched, rewarded and comforted. But this needs to come from me and only me.

My mum and stepdad are visiting at the moment, and my mother (being a former fatty) has over the last few years fought her own battle with weight loss and has recently got down to a beautiful size 10. She looks amazing. She loves to walk so we went on a massive hill walk to the Seven Mile Beach lookout in Gerroa, and of course our discussions ended up with health. It was great. I’m so intrigued by people’s ideas and answers, and for the first time in my life – I think my Mum and I actually talked about my weight with no argument, and without me getting defensive. It was great.

I also had the best soul hugging chat with my soul sister back home this morning. She is one girl who will back me no matter what I do, her heart and soul support me, so her ideas are first on my list.

So – where too from now?

1. Food diary – but a little more intensive. When I eat, what I eat and how I feel. I’m excited.

2. Naturopath – see what answers they have

BOOM! I also love emails – so if anyone has any ideas – email them to me 🙂 thegirlwholifts@gmail.com

The Girl Who Lifts

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Seven Mile Beach

Emotional eating part 2

The last post kept me thinking for a while afterwards, so I thought I’d keep going with it.

 

While being on holiday this past week, I’ve really been able to let my body relax and have been able to take much greater notice on how my body reacts to food, and what is needed when.

The main thing I have noticed is that I get REALLY grumpy if I haven’t eaten… and then of course I’ll eat the first thing I can get my hands on. LUCKERLY I came prepared and have some meal replacement shakes on hand and my boyfriend will quickly make one of these up, otherwise I turn horrible.

Anyways, our holiday daily ritual has been like this

8am wake

8.30 coffee

9am exercise (the last few days my boyfriend has even joined me on this)

10am breakfast (yogurt, muesli, banana)

Swim

1.30 – 2pm lunch (left overs, or eggs)

Swim/fish/cricket/sunbathe

6pm beers and nibbles (I’ve been naughty and have been eating potato chips)

9.30pm dinner (burgers, pasta, bbq chicken – my boyfriend is a chef so we have been eating well)

My body has LOVED this. I feel amazing…I even feel like I might be losing weight. Yes I am on holiday and I’m meant to…but I really feel like my body is at its best – and I’m going to try my hardest to keep this eating/mindset going. I really feel like I struggle to control my eating during the week, I’m not sure why, but I seem to need to eat so much more to keep going, even if it’s completely unnecessary. I’ll eat dinner on the train home, and then, just coz it’s there, I’ll eat dinner when I get home. If I’m tired and there’s food, I’ll eat it.

I also feel that my body has enjoyed being active. During the week I’m at my desk all day every day, so maybe I need to come up with ways to keep active during the day. Squat breaks every hour…or star jumps in the bathroom… SOMETHING to keep my body alive – as that’s when I think my eating stays on track.

A few things to keep thinking about that’s for sure…

 

The Girl Who Lifts.

Emotional eating

So I’ve been absolutely overwhelmed by support for this blog…I can’t really believe it. Many of you are loving the honesty behind this…so I’m gonna stick with it.

This morning I was woken by a message from a very old friend mine, I’ve known her since I was 5 tears old…so she knows me. She brought up the idea of emotional eating, and the emotional side of why I am the way I am. She suggested seeing a counsellor, to discuss my emotional habits which I am thoroughly thinking about.

I am emotional eater. I eat when I happy, I eat when I’m sad, I eat when I’m bored, excited, socialising, etc etc. I’ve never really thought about why though. I’ve seen counsellors before, and they have really really helped..so maybe this is a path I need to take to get me to where I need to be.

Whenever I read about weight loss stories it’s always “I woke up and decided to eat healthy and exercise and then I just lost weight”

Is it really that easy? So why has that not happened to me? This annoys the shit out of me..which I is why I want to look at every side of losing weight, coz surely it can’t be that easy for everyone. Stick with me and I’ll let you know.

P.S Today was exercise day so my boyfriend and I went out into the surf bodyboarding for about an hour. If you’ve ever waded through knee deep water in a strong current you will understand… It burns. I’m pretty sure it’s going to hurt tomorrow.

The Girl Who Lifts