Tag: workout

Turn that negative to positive!

Today I thought I’d get a little bit personal, as it’s been playing on my mind quite a bit lately. Negative influences and their impact on your health journey. I was looking at photos from a few years ago the other day– when I was at my biggest and I actually have to pat myself on the back at how far I’ve come. Both mentally and physically. I’ve still got a long way to go – but man I’ve done well. I mainly look at my mental health – I was pretty low back then. I’m not sure why I didn’t just do what I’m doing now – I know my mother tried and tried and I even think to some extent I WANTED to – but just didn’t. I much preferred drinking and eating (and guys) to mask any sadness and self-loathing. There always seemed to be a drama going on as well. With friends, uni, guys, and my body – I would find every excuse under the sun.

106515ec980111e38e5a12aabb63d83c_8

The first step into a healthier life was to get rid of the negative energy surrounding me. It’s amazing how fresh you feel once you walk away from any negativity and fill your life with positive influences. And here is the scary part: Yes – this may mean you will walk away from some friendships, and do you know what – that’s ok! If that friendship, no matter how long you’ve known each other or what you’ve been through together, is a negative influence, take a deep breath and walk away. Your body and your mind will thank you for it. This was a really tough one for me to realise, as friends are a massive part of my life. As someone who was bullied pretty badly in highschool, having lots of “friends” was important to me. It made me feel important. WOAH, this was wrong. Right now, I have the most amazing network of positive friends who support me through every step of the way – no negativity at all!

I read this the other day and it really stuck with me

 “Working out is hard; being overweight is hard. Which hard would you prefer?”

Being overweight is hard, trust me. Not being able to find clothes that fit, constantly thinking “I wish I could wear that”, not to mention that health issues. But once you take that step out of that “overweight” box, you won’t want to step back in. I’m still overweight (according to my doctor) but the difference is, now I THINK healthy, I EAT healthy, I AM healthy.

Here is what I’ve done for a healthier, positive life

–        Remove the negativity – people included. This is hard and may take some time, but it’s
worth it. Surround yourself with positivity!
–        Be thankful  – every morning take the time to be thankful for the good things in your life
–        Laugh everyday and SMILE!
–        Be an optimist – see the best in every situation.
–        Realise that happiness is a choice! YOU can decide to be happy! YOU can decide to be positive!

This week is hard. I have had a ridiculous headache all week which has put me in a very mad mood. I’m pretty sure it’s sugar withdrawls, and it sucks. I’ve been reading lots about it, but seriously body – get over it. I caved a little in the afternoon on Monday and got myself a skim chai latte, and what a difference it made…I managed to get through the afternoon at least. It’s weird though, I’m not craving candy, not at all – the thought of a bag of candy right now actually makes me feel a little queasy, but obviously my subconscious still things it’s a great idea. How I managed to get through bags of candy at a time and not feel anything really baffles me! I just have to think positive! This will get easier!

Anyways, Monday night was legs – which I love. I love how strong my thighs are (read Thunder Thighs regarding my love for my thighs) and I love how far I can push myself. Tonight I even felt strong enough to do some squats which was very exciting – we only did up to 60kgs (50kgs less than my max) but after a few sets of 10 I was feeling it. We followed these up with some single legpress (100kg thanks very much) some stair running with weights and some intervals – I was wrecked!! I love sessions like this – I’m so exhausted I can’t talk, all I can do is concentrate on the next breath and making sure I don’t face plant. I’ve finished off on such a buzz, and my headache magically went. Well done exercise, well done.

On Saturday I night I cooked possible one of the yummiest things ever. My boyfriend had invited his mate over for dinner and we cooked Kumara (or 1922607_296265870527721_1625302943_nsweet potatoe) Pizza. Recipe thanks to Mia at verde-health. Slice kumara up into thin slices and cover a pizza tin as the base. Roast in oven for about 15mins, then cover with toppings. We put on some tomato paste, chicken, baby spinach, capsicum and onion and then cooked in the oven. When it came out we put on some avocado and this delicious mayo type sauce made from cashew nuts and coconut cream and then we ate it all. It was amazing. It went down an absolute treat and I’m pretty sure it will be a regular dish! What I’m starting to get my head around is integrating this new lifestyle into my old life…a merger. Like I’ve said before – I like to go out and socialise, it’s just now a matter of trying to still stick to my healthy eating plan, while keeping social. It’s ok to meet a friend for lunch and bring my salad in a container – no one is going to look at my strange! Although there are situations where this isn’t possible. On Saturday I was taken out for lunch by my bosses with one of our agents from Sweden – it was a buffet restaurant so I took a deep breath and loaded up on salads and chicken – it was tasty and satisfying and I didn’t leave with this horrid feeling of regret after stuffing my face with food I didn’t need. This is doable – I just have to do it!

 

Hakuna Matata!

The Girl Who Lifts

x

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

x

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.

1010981_430835493714997_1753121783_nfa360918911911e3abd80a366406ae8a_8

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
x

Campsite workout

Today is day 2 of my holiday,  and as per my holiday goals, today was exercise day.  I had promised myself I would do it this morning, get it out of the way…so last night I prepared my workout gear – ready to get going in the morning.

A lot of people have asked me about my motivation for exercise – or where I find it. But let me tell you…this morning I played every mind game, and tried every excuse with myself not to do it. These included.. “I haven’t slept enough” “It’s too hot” “I’ll wake my boyfriend” but the best one “I’ll look stupid”

Now this last one played with me for ages. I lay there fighting myself..TRYING to find a reason not to do it. There are other people in this camp site…what would they think about some girl doing squats and lunges and running up and down the campsite?? But finally I remembered that NO excuse is better than the reason I’m doing this in the first place, so up I got (I didn’t wake my boyfriend) and exercise I did.

I set up a mini circuit – there was a concrete slap just next to us which was perfect for walking lunges and I mixed in some squats with my resistance band, jump squats, star jumps, abs and press up. I did this 5 times and I was spent. Proud and spent.

And do you know what? No one said a thing – no one even blinked an eye, except my boyfriend..who while he cooked me breakfast played Personal Trainer and told me to squat deeper.  My mind had tried, once again, to let me fail. Lesson learned. Mind..you suck.

image

The Girl Who Lifts.

Leg Day

Today’s session with Jake was a killer.

Squats: 4 sets of 5-8 reps – starting at 60kgs and moving my way up to 90kgs (a new PB for me!!)

Single leg press: 3 sets of 8-10 reps at 80gs. Final set of 20reps at 70kgs

Walking lunges: 3 sets of 20 reps with 16kg dumbbells in each hand. We threw in some stair running in between to get my heart racing.

It’s days like today I get a sick satisfaction out of this. I do not know one girl who could squat 90kgs, and I did it. I get an interesting response from the guys – they are either extremely intimidated or extremely supportive. I like working out with the guys, I feel it pushes me to my max as I have this crazy determination to lift more than them.

I’m off to see a dietician tomorrow. I’ve been tracking my food pretty seriously over the past few days and I’m really interested in hearing what she has to say. From what I can see, I’m eating around 1500 calories a day. I eat my fruits and veg, and I include a good amount of protein. Food is a difficult one for me though – I love food, I love eating, I love socialising and eating, I especially love candy. I don’t eat terribly though…I don’t have take aways very often, I eat breakfast, lunch and a small dinner and I drink lots of water. So getting a scientific point of view is going to be very helpful.

I will let you know what is said

The girl who lifts.