Operation Own It - Update 4

So progress is small but definitely positive.

There hasn’t been much of an overall weight change but I have lost another half an inch from my waist and my exceedingly small weight loss is therefore accompanied by an increase in lean body mass. Woo hoo! Those early morning weights sessions are beginning to pay off! :)

Basically, if my body fat percentage keeps coming down and my lean body mass goes up then I will be on the right track.

Slow and steady wins the race right? Or something like that… ;)

Week 2 food mood diary

It went fairly well last week. I haven’t kicked my sugar habit yet but I feel there is hope.

And also, I have done so much skating and a fair couple of weights sessions during the week that any sugary things I may have eaten will hopefully have been balanced out.

Here we go:

I’m going to try to cut my sugars down further this week so keep your fingers crossed for me.

Will be weighing / measuring  in next weekend so I guess that will be the moment of truth…

Week 1 food mood diary

I decided that I am going to make this more than just a food record.

When I first went to see my current miracle-worker chiropractor he got me to keep a kind of ‘food and mood’ log to try to make a correlation between what I was eating and how I was feeling. His basic advice was to cut back on caffeine and sugary things as they help with bad stuff (moods / pain, etc.) but when they wear off you tend to feel worse.

Also, he said that the balance of bacteria in my insides was what determined a lot of the cravings I had. He said that once I got the balance right I wouldn’t even be bothered by the cookies on offer in the supermarket.

I have to be honest, the first few weeks I was like ‘well I don’t feel any different, maybe a little less tired midday, but nothing drastic’. And then Easter happened. With all of the chocolate. And I ate a lot of chocolate in a short space of time. And I felt like utter rubbish just a few hours later and a day or so after. There was my proof.

Looking back, I realise that once I got through the first week or two I wasn’t even craving sugary things, just like my chiropractor said. I went to the supermarket after training, picked up a bag of flapjacks on my way to the till - as I did most other weeks - and as I was about to put it on the checkout I realised I didn’t even want them - I’d just picked them up out of habit. And put them back without a second thought. 

I want to get to that place again.

Obviously this week I started my diary quite late, but I can tell you that Monday - Thursday there were healthy meals interspersed with unhealthy snacks, cakes and biscuits. I couldn’t go cold turkey on a Friday night and a weekend jam packed with training, so I limited myself instead.

Not bad for a start - and I’ve already seen some results with my weight so it’s definitely a step in the right direction!

Til next time poppets! Happy Monday! ;)

HOW TO DEVELOP MENTAL TOUGHNESS? WHY SHOULD YOU?

How often have you heard the phrase “mental toughness” applied to athletes and thought that it doesn’t apply to you? If they need it to win a race, then how much more important is your entire life? If you want to get what you want and have a healthy and active life, you’ve got to develop plenty of mental toughness.

People go to the gym to develop physical strength, but pay scant attention to the mental strength. Just as repetition of exercise builds muscle, fitness, flexibility and stamina, repeated mental exercise buffs up your mental toughness. If you don’t train your mind, you’ll never control your life, reach your full potential, and have fun along the way. They only way to develop mental toughness is with maximum reps.

HERE’S HOW:

●Don’t postpone happiness or the ability to effect changes until after you have reach your goals. You will be waiting a long time. “As soon as I get that… I will do this…”

●Set clear and detailed goals and break them down into long-term, short-term and daily goals. Motivation comes from having plenty of good reasons for doing something. If you can’t come up with a good reason your wasting your time.

●Pace yourself. Being consistent, regardless of the context, produces better results than a quick burst of activity followed by burn out or a bender.

●Put in good work. Whatever your goal, practice does not make perfect — only good practice does that. Give your full attention to the matter in hand. Concentrate on the process, not the outcome. If you work or train all day thinking about how good it will feel when you’ve finished, you will slack off and open a can of beer too early — you know what we mean.

●Focus on what you want to happen, not what your afraid will happen.

●Recognize that negative thinking has absolutely no positive benefits (that’s why it is called “negative”)

●Be willing to change tactics if you aren’t achieving the desired results. Insanity is repeating the same action and expecting a different outcome.

●Ask yourself: “What would I do in this situation if I couldn’t fail?”

●Force yourself to act positively — bodily and mentally. If it makes your feel like a fake, then it’s a clear sign that you really need to act positively.

●Forget about the past and concentrate on the present. The best way to repeat mistakes is to worry about repeating them. Learn from mistakes, then forget them and move on.

●Respond to challenges with discipline rather than punching holes in your furniture.

●Accept that results take time; they will come, but not immediately. That said, success doesn’t have to be a hard, painful slog. Put in the work and commitment, and success has a habit of creeping up on us when we are least expecting it — don’t reject opportunities for success because they feel too easy.

— Mind Games (via bysaber)

Operation Own It - Update 3

I am clearly no good at this. Not only have I missed an update but I have also put on more weight. Mega sad face. :(

This time I am sure this is partially due to muscle as I have upped my gym and weights sessions (which has been evidenced in a recent and less than fortunate treadmill incident), but I also cannot lie about the fact that there have been a lot of cakes in the office that I have been weak in not refusing.

So the increase is equally down to muscle and fat without a doubt.

While I seem to have no problem with putting the effort in on the exercise front, it is clear that reporting on my stats alone is not enough to keep myself accountable for my dietary choices.

So I am going to do something that is a pet hate of mine… And I apologise now… I am going to start posting my weekly food diary.

At this juncture I feel the only way to push myself into reforming my good (old) eating habits is to shame myself into it. And if I have to confess every wrong step I make on a more frequent basis, this is worth a try to get me on the right track.

I have recognised that a major struggle for me is highs and lows throughout the day and the cravings that come with that. Therefore I am going to be focusing on GI informed eating choices in the hope that it will balance out my blood sugar, lower my cravings and stop my penchant for biscuits with my tea. (I am even at this point seriously considering cutting out tea purely to remove that temptation!).

So, I will be starting late this week, but every Sunday I WILL be posting my weekly food update and I WILL be on the right path!

Please everyone send me some strong will vibes!!!

 

A Powerful Mental Strategy for Success on Game Day

breaking-muscle:

Trying to fix your motivation by attempting to go even harder is a long-term recipe for injury or burnout. So what’s the answer?

I believe that training should have a purpose. It should be a means of building your body and mind kaizen style, with the ultimate goal of being game day ready. Being game day ready means being ready to perform at your best when it counts most - whether in a CrossFit WOD, a tough endurance race, or, for some of us, in real life battle.

read more

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Yes. This. For every derby player, fitness enthusiast and sports person. Yes.