Almost There!

Well well well my 12 week body overhaul and road to health self-challenge is nearly finished, I have some seem amazing changes in my body, yes I have lost weight, not much but I have toned so much all over that I look thinner. I haven’t lost much weight because I was doing weights so I gained muscle, and that muscle replaced my fat! I have lost so many centimetres it’s not funny (I didn’t take my measurements from when I first started but wow just in a few weeks it’s crazy) I’m so very pleased that I kept with it and made the unpleasant getting sweaty and hot and bothered into something I cannot go without. I’ve changed from the person who would go home and dive into a bag of chips or cupcakes and watch TV for hours, I now go home and just out of habit I put on my gym clothes and running shoes, even if I don’t go to the gym I always put them on weird ay…

My healthy and somewhat clean eating have made a big impact on my skin, hair and nails and had aided my body overhaul! My hair is so much softer and growing faster and stronger, my nails are no longer these horrible things that crack and break and my face is clear and expect for that one time of the month pimple that always pops up -.-

 I used to never eat breakfast and binge on chocolates and lollies until I would tuck into my oversized lunch then eat all afternoon, now my body knows 7am breakfast! 10:30 morning snack! 12:30 Lunch bitch! 2:30 snack 7pm dinner! If I go over these times it’s like a warzone in my stomach crazy animal noises start. Which is great I love routine J

My goal was to be a healthy example for my friends and family and I have reached that, they aren’t all munching on carrot sticks and my brothers are still fussy fucks who won’t eat vegetables or anything other than pizza and chicken nuggets. (but that’s not my role to make them eat proper food that’s mum and dads and like most kids these days there’s no sitting down at the table and being forced to eat your steak and vegetables… sad) but anyways my mum and dad have started to take fruit to work and are buying more vegetables and having smaller portions and making healthier options, so very proud J even my boyfriend is sometime donning a healthy hat and he is always willing to eat whatever I cook him.

I’m even starting to see some weight loss on my dog, she’s a beagle and a bit overweight because well.. she’s a beagle.. I weighed her a while back and she was 22kg now she’s 20kg, it’s not much but so much better for her, she loves to go out and run (for the first bit then I pretty much drag her home because she’s exhausted) and small all that fresh air and bark at strangers, and my parents annoying little dog gets sad when we leave so ive started to bring him along too now it’s like watching a circus act when I walk both of them, going in different directions and pulling me along, time to ge tout the old choker chain and train them.

I’m so excited to get my final weight in next Friday and measurements and have it all and out in the openJ

Determination

So after a boozy and foody weekend, I kicked off my week with a workout that where I burnt a personal best of 550 calories! Was amazing! Felt so good afterwards, very hungry but. Im teaching both my dogs to walk on the lead and that I crazy my big dog bella is fine, she loves being out of the yard and loves to run with me, the little one has never left the yard before and is scared of the lead, poor little fella, but swear he was trying to kill me. Cris crossing all over the place, trying to jog and he’d go under my feet! Frustrating!!

People with big dogs should always walk them with a lead on, because yesterday some fucktard didn’t have his great Danes on a lead and when his horse sized dogs tried to eat mine he didn’t give two fucks just kept walking like nothing was happening. Cheers dick…

Anyways its day 12 of my Skinnyme tea detox and I have only lost just 1khg only just though, I don’t know how these girls are losing 5 – 10kg in 2 weeks, I ate clean (maybe had a binge twice) I exercised every day and went hard but no just 1kg, not being ungrateful I love this 1kg lose but still I wanted to have amazing results like all the others, I guess it works different for everyone… WHYYY!!! But still I recommend this to anyone who is willing to follow the eating plan the provide strictly, I believe that knocking out all those foods (even on a normal diet) will induce weight loss, drastic weight loss. Give it a go I say its not going to hurt you it’s just tea

I still have 4kg until I reach my goal weight… it’s a long haul ahead but I’m ready to do it! I’m aiming to drop another in the next two weeks before my boyfriend’s 21^st birthday where all his family will be.. argh!! So I’m pumping up my workouts by walking the dogs for 30 – 40 mins then going to the gym for an hour or so. It’s so much easier to run out side then on a treadmill… so much more pleasant, especially when it’s the late afternoon and the sun is setting and the cold air is setting in and it’s all nice and crisp, and your super sweaty. I’m aiming with this new workout schedule to burn 400 – 500 calories a day which will hopefully leave me 0.5kg lighter each week J

I cannot wait until I reach my goal weight to be able to post those before and after photos J my first and hopefully last ever before and after J I’m not quite sure what my start weight was but by judging from when I got on the digital scales I had added 2kg from what I thought I was so I think my start weight was around 67 – 68kg and now I’m 64kg J only a few more to go. It’s not easy but when eating healthy and exercising is a habit you aren’t forced to go out and exercise it’s not a chore it’s a pleasure you want to do it.

I have changed so much, I used to hate getting sweaty and exercising now I love it, being hot and bothered is the best feeling, I can’t wait to get home and but my gym clothes on and get in the car and go! Makes my day it really does. I feel so lazy when I don’t go to the gym or go for a walk I feel like I’m letting myself down.

Instagram? Insta-motivation

I don’t know how many people use instagram the way I do, I use it for motivation and advice. The people I follow are my friends and heaps of fitspo’s they always have up great pics of bodies and their diets and workouts and it’s a great boost for when you’re feeling a bit ehhhh I jump on and skim through their posts and feel a new sense of motivation. Ive started doing it now, posting my own inspiration and motivation and what I eat and workouts.

If you want to follow me on ‘insty’ as some of my friends call it hahaha

yeahyeah93

pass it around

Dont go fooling yourself Hombre

So I have started my teatox and its working wonders, has a bit of a funky taste and the colon cleanse the smell is iffy but it’s still great, I’ve lost half a kilo with it and not following the plan….. but still doing my regular exercise.

Today I’ve started with the plan.

-          No white bread or grain

-          No meat (may have small serve of chicken though)

-          No alcohol or soft drinks, I don’t really drink either of these so this doesn’t faze me

-          No cow’s milk, this is hard but I’m going to buy soy milk this arv and give it a go.

-          Having green tea instead of coffee

-          + more I cannot remember the rest for the life of me but yeah this is the gist of it.

The colon cleanse isn’t as scary or dramatic as I thought it was going to, this is a bit gross, but its ‘cleaning me out’ but it’s not a constant OMG I HAVE TO GO it’s just the regular time once a day. Just helps to clear it all out. I’m actually thinking of opening the bag and ingesting the tea leaves (the instructions say you can drink them so why not).

Exercise over the weekend was hard…. I had no motivation to go out and do anything just felt down and sore and a bit unwell, and not to mention I fucked my knee running my dog the other day.. so everything hurts! But I have a goal this week to burn 650 calories a day. This girl I have on instagram is aiming to burn 1500 calories a day! That’s bloody insane but good on her I say. If she can do it that’s great. I’m aiming for something I know I can achieve if I push myself. I know that if I stay on the treadmill for 40 mins I will burn 300 calories and if I mix it up I will get them oooozing out of my fat cells! BURN BITCHES BURN!

TIP: be honest with yourself and set goals you can achieve in a timeframe that suits your abilities, make time for errors and slack days and most of all make sure you rest.

Shut the fuck up Bro!

So this is totally un-related to my blog but need to vent or I will probably go postal on my department. I don’t know about anyone else but I hate the sound of people eating drinking etc.. this one fucking person who sits in front of me is terrible they sit there every day and eat god damn soup and slurp the fucking thing and after every mouth full exhale like a grizzly bear… seriously our office is dead silent and you’re going to sit there and slurp so loudly it’s like a fucking tsunami… have some respect for your co-workers and shut the fuck up and go eat in the lunch area you dick! Fuck you!

Finally! Its Here - Skinnyme Tea Come At ME!!

Finally! Yesterday I finally received my 14 day teatox! It was within the 7 – 10 day wait but all the public holidays made it longer L but it’s here! Ad my first morning cup today, it’s not that bad actually, not the most wonderful thing in the world but its tea… haha! It says you need a tea infuser but I could not find one anywhere so I left the leaves in for the 5 mins then strained it out into a bowl then put it back into a cup, worked the same I think.  So this is what it looks like >>> not too bad, looks like green tea with floaties

 Tonight is going to be the first time for the colon cleanse tea, a little scared but it should be good and worth it, tomorrow will definitely be a learning curb, seeing as the colon cleanse tea is meant to have a laxative effect. Argh!

Yesterday I was pumped to go to the gym after my rest day and burn out this excess energy I had, go to the gym and did my run and got on the cross trainer, next minute, get a phone call, my boyfriend has done his back in and needed to go to the hospital.. so had to drag my sweat ass out of the gym and take him to the hospital. Only burned 160 calories L and all he needed was some pain killers -.-

At least today it’s a rainy day and I can make the most of the gym and go hard as fuck!

Wowzers - Time Flies!

Another week bites the dust, wow how the weeks are flying by! Had a great weekend even though it was rainy and miserable in town still made the most of it (exercise wise) walked/jogged my fat dog for 3.5km around town, did some at working out, squats lunges squat jumps J Sunday morning gym short session, then walked Bella again then off to the gym after the walk. Was a great weekend burnt heaps of calories and I am SORE today!!

I downloaded the Lorna Jane app for iPhone and it is brilliant! I pick walk and hit start and the clever little things tracks where you go, the distance, how fast on average you went, calories and more, best app ever!

This week I was so close to burning my goal of 3500 calories, I made it to 3070… bit sad but makes me want to push myself harder, and seeing that it is only 4 weeks until Kirt’s 21^st makes me want to be even better!! Want to look fit and healthy for his party! So very excited!

Still waiting on my Skinnyme Tea to arrive taking its sweet time to get here! But can’t wait for it to get here, I think I’m going to struggle a bit with the strict clean eating diet plan that they advise to see maximum results, no meat, little or no grains. These two pretty much make up my diet as is, I work out of town and working long hours during the day and then gym every day after work leaves very little time for food prep. But I guess I’m going to have to ditch the good ol sandwich and opt for something different. Praise the lord I will not be eating a salad every day! I would kill someone at work if I had to have cold boring lunches each day.

But other than that, I’m seeing great changes in my body, I can see more definition in my stomach that I never had before, slimmer looking arms (had to tighten my watch!) a slightly smaller waist, but still have more to go! I’ve been trying to find a measuring tape to take down my measurements and see the improvements, apparently they are really hard to find these days…. Rather relying on the scales, because muscle is denser than fat. But was quite thrilled to jump on and see that they had gone from 65kg down to 64.6, I know it’s not much of a difference but to me it’s exciting!

I would like to announce that I have been soft drink free for a whole month now! I used to live off that shit! I would find nothing more refreshing than a big sip of cold coke, but now I reach for my icy bottle of water and add some lemon, hits the spot for sure. I don’t know how I used to guzzle down so much of the stuff, and seeing how much sugar is in a can made me realise what I’ve been doing to my body. Crazy monkey balls!

My poor teeth, now I know why the dentist hates me, they have been through battle. But now with my new healthy lifestyle they can rest and revitalise. The more sugar that I have cut out of my diet the more that I don’t have those cravings for coke or want for a cookie, but a girl cannot resist the chocolate binge when it’s that time of the month, one piece of dark chocolate and I’m cured! Dark chocolate does the trick and is a lot tastier, not quite as creamy or delectable as milk chocolate or white chocolate but its great J even better when you dip fruit into it! Mmmm yummy. But everyone has their own opinion.

Weighting for no results...

Have to admit that yesterday and today were terrible diet days, binging on the chocolate Easter eggs I brought in for my engineering guys, and well handfuls were eating by this chocolate loving fat kid… broke one of my April goals already… fail at life.. oh well this just means that I will have to push myself harder and go longer and faster! Pump up the cardio and get all my calories burning away!

I’ve been working so hard on building my fitness and each day I’m improving. I can run at intervals for so much longer (still usually 1 min on 2 mins walk) but getting better. But it is hard to do all this work and see no weight loss at all.. my weight is still 65kg. I know that everyone says that the scales don’t mean you’re not changing but I haven’t seen any changes. Except for the fact my boobs have jumped shipped… that sucks.. but still I would like to see some change in my weight. I’m aiming for 60kg by the end of June. This is hard. Thinking I’ve done so well with all my eating and exercising, then the scales are all just kidding your still heavy… not impressed at all.

People always tell me that muscle is heavier and denser than fat.. I know this but if I had even lost the slightest bit of fat it should show….. come on!!

This next week I’m stepping up my diet and exercise regimen! Exercising more each day. Some days I’ll go to the gym before work (its super hard to get the motivation to get out of bed when its warm and outside is cold and dark and dull. Every day I will go to the gym and work harder and train longer, I usually do 45 – 1 hour, next week I’ll do more longer sessions and push myself, I kind slack off and I know it, I say that I will run\walk 2km but I get to 1.3 and my brain goes yep your done… but I know I could still do more. Fail…

I’m happy that I have changed my lifestyle being healthier has made a big impact on myself and the people around me. My parents are on board and are willing to try anything I cook up J my boyfriend is also starting to eat good nutritious food, not all the time but it’s a start for him J

My work team are behind me and they have even changed what they bring for lunch! It’s so good to see that what I’m doing is helping other people.

Pump That Iron

I thought I should post my workout regime, I don’t always stick to it otherwise I get bored so I change it up and mix it around to keep my mind on the goal.

Cardio:

Treadmill	20 – 15 Mins	Walking and Running Intervals
Elliptical	20 – 15 Mins	Change the intensity every few mins
Bike	10 Mins
Rowing	8 Mins	I suck at this so its 4x 2mins

Weight Training: Toning – Light weights only!

Arms and Abs		Legs and Back
3 Different Arm Machines	3x10	Squats	About 30 weighted and 80 non weighted
Planks	3x30 sec	Deadlifts		3x10
Wide push ups	3x10	Lunges		100!
Russian twists	3x10	Pilates Leg Pull		50 each leg
Oblique bends	3x10	Leg Press		5x10
Windscreen wipers	3x10	Inner Thigh Machine		3x10
Plank row	3x10	Reverse lunges		100
Crunches	About 50	Sumo squats		30
Side Planks	3x 20 sec

I’m a bit of a bigot when I create my plans but I don’t always stick them and it annoys the f@#k out of me, some days I get there and I’m all pumped for an hour and half session but once I’ve knocked down the treadmill and elliptical I can’t see myself pushing out any rowing or bike riding… and other days ill pump it all out and go hard on the weight training. Depends on the mood I guess.

This is what suites me, having a list and knowing what I need to do, I take a photo and keep as my iPhone lock screen. But find what works for you, and what your body needs, I know that I want to lose more weight so I ramp up the cardio to burn heaps of calories and then do some weights then back for more cardio then weights again, everyone’s different

Its Not Easy To Say No To A Creme Egg...

Had a great Easter weekend in town, had a few drinks with friends and had some amazing workouts, did some of my personal bests this weekend, burning over 400 calories in my gym session, usually mine are 250 – 300, so I was over the moon when I seen I had cracked the 400 calorie volt! I even had a pretty decent diet for the weekend, the only bad choices were my Easter Sunday lunch (pub chicken parma and chips [WORTH IT]) and a couple too many drinks Saturday night but other than that, my belly was being packed with yummy fruits, veggies, chia seeds and creative little concoctions.

This morning I was dreading jumping on the scales to see the damage of my few bad choices on my weight but no, nothing I had lost a few hundred grams, was excited, seeing these little things make me want to work harder and work longer!

Now, I am not looking for a quick fix or miracle cure to fat, but I have heard of Skinnyme Tea, a detoxing system that comes in either 14 or 28 days and helps to remove the toxins from your body and also cleanse your colon. So I bought the 14 day detox $33.00 pretty cheap, so I’m going to give it a whirl and see how good I feel afterwards. It also comes with an eating plan, pretty much just cutting out food that is full of the toxins you are trying to flush out, so meats, white grains you get the image. The plan looks every easy to follow, it’s pretty much just incorporating the tea into your day first thing in the morning and one every second night, seems pretty easy, and following the plan shouldn’t be hard, but I think I’ll find myself munching on some grilled chicken, because I’m no vegetarian.  

I am beginning to see change in my body especially the shape, it’s not thinner, but more lean, my stomach… still not flat belly when I sit down but there is less bulge and less feeling like a pregnant lady (sorry to anyone who is pregnant), and my shoulders I seen this yesterday while getting ready for squats in the squat rack the seemed leaner and had more shape to them not just chubbiness all over the place!! Starting to feel really good and so much more energy rather weird but I have more energy after the gym than before, thank you endorphins.

I feel like I’m getting closer to skinny jean ready, but not willing to try them on until I get rid of this muffin top. Last time I tried on 2 pairs of skinny jeans, the first ones I could barely get over my cave man thighs, and the next pair I looked like a muffin a 5 year old had cooked.. a very small muffin case with too much filling… so until I’m happy with my progress this winter will be a colourful leggings…

But hey its only week 5 and I have another 7 to go, lets pray that my detoxing and clean eating and workouts turn this plump muffin into a lean mean butt kicking machine!

New Scales, Bigger Weight, Bigger Challange

Ahhhh the digital era. I thought I’d join up yesterday, regretting my choices weight loss? More like what weight it didn’t go anywhere or was I really heavy to start with, I don’t even know how to handle life anymore. I tossed out my 1980 style scales and bought a bright red digital scales, I was so excited to see how well my progress has travelled and how amazing I will feel being able to actually see my weight in grams on this! But this left very little to the imagination and the weight that popped up on the evil little screen made we want to cry and hide in my closet with a big chocolate cake and never come out…. Old scales 61kg J new scales 64kg L What the fuck! All my ‘hard work’ was for nothing? Or was I actually much heavier than what I had first imagined? Thoughts pondering around all night that I couldn’t sleep and missed out on my early morning workout. Ehhhhhhhhhh.

Every much over come with disappointment and feeling very heavy and down and just blah!

Through all this I am taking it as a hit of motivation! I WILL reach my goal. I WILL do more. I WILL push harder. I WILL EAT HEALTHY!

This morning I woke up in a bustle of joy and raced and got ready for work, stepped well around the scales as if they were a nuclear bomb and banged out the ol smoothie blender, got out a bunch of yummy ingredients and began to feel what I would call a ‘healthy potion witch’ a handful of spinach, a handful or frozen berries, a banana, a dab of ginger, 2 tablespoons of black chia seeds and water and blend, blend my pretty. The outcome was defiantly a witches brew, some weird brown green red slosh that tasted pretty good and will actually be good for me! Banged that into a shaker and off to work for the day.

With my new found motivation and want to lose this weight be down to my goal I’ve drastically decided to change my diet..

Be gone with the chocolates! Even over easter

I will eat breakfast everyday

Dinner will be before 7:30 every night and will be tiny

Even though I love warm lunches, salads will make their way in to be part of my day  

Out with the soft drinks, those bubbles shall not dance on my tongue no longer

Be gone with buy fast food or being around it!

Back the fuck off with the theory, ‘oh I just did a mass workout so ill have some chocolate pie’ back the fuck off your nasty bitch!

And also. No more of the bored eating! Get yourself a glass of water and get the eff outside!

Seeing progress is what I want and I will do this. Today is starting a clean slate, it’s almost April and I will make this happen.

My new goal of 62kg… ill make that my bitch!

Halfway and Ziltch....

Today I have had a massive realisation about how much I have been slacking… it shows in my weight.. it has bombed from when I started 62.5kg down to 61.5 back to 62… This is no good. Very disappointed in myself. I started my 12 weeks with such motivation and spirit, I think it’s time that I rallied and found what I need, a big serve of motivation! This afternoon I’m heading out to buy a set of digital scales to replace my 1800^th century old school ones and going to buy a measuring tape, because I think some of the cause might be that I am losing fat and gaining muscle and muscle is denser than fat but still I think that a measuring tape is in need!!

I’m going to spend a good portion of my day doing some research and reading up on weight loss and clean eating and will report back to this bangin’ blog on what I find out, but I’m also going to be planning out the next 6 weeks. Day by day what I’m going to be doing and the goals and challenges im going to set myself!.

Half way there an no sign of improvement… how shit… I know that people say it takes 4 weeks to see a change but I see nooooothing just a blob of white girl in the mirror with her chubby face looking at me.

My motivation is to do this for me to be a healthy person and be an example for my friends and family but also to be fit and healthy and look amazing in a little black dress for my boyfriend’s 21^st birthday party where all his friends and family will be. Would be nice to rub some success in a certain bitches face! Not that I’m that kind of person but having that confidence to be proud of what I have achieved would be amazing! And a little bit of suck it bitch wold also feel good. Hahaha

Food Journal

Last week’s food journal left little to the imagination.. literally.. I missed two days! What the hell! Feeling so very guilty about my intake last week, so I have been thrashing myself at the gym all week to make up for bad eating.

But as they say one bad meal won’t make you fat and one good meal won’t make you fit.

That little sugar fiend showed its ugly head last week as a chocolate crave struck and the fridge had dads chocolate ice cream in it -.- This is why I need my own place so I can stock up the fridge with healthy good food not crap!

Mind Over Body

Not to be done when it hurts but be done when I’m finished, recently I’ve been pussy footing around a full workout, I always seem to give up… My new goal is to not give up when it hurts but be finished when I’ve done all I want to do for that work out.

I would much rather be sore than sorry.

I’ve been trying to increase my cardio fitness, slowly but surely, to be able to go faster, longer and harder to burn more calories and ramp up weight loss.. Doing this with weight training should to me some good. Reshape my body and training my mind to make working out a habit not a chore.

Never Eat Soggy Wheat Bix and Never Skip Breakfast!

I’m pretty sure that when we were little our parents drilling into our heads how important having breakfast was, and I know my response was always yeah whatever Mum, I’m not hungry now I’ll eat it later… Later never came.

But now since I’ve started doing my research and healthy eating, having that big meal in the morning really does help me throughout the day. It’s such a different feeling throughout the day, I have energy and it ramps up my metabolism first thing in the morning!

Something’s are pretty boring, eating cereal every morning is a big mood killer and would make even the toughest person dread breakfast. So I have been experimenting with smoothies and breakfast wraps and muffins and all sorts of weird and wonderful breakfast do-das. Smoothies have so far been my favourite, so many different things you can put in – oats, bananas, strawberries and protein powder, or try a green one with spinach lemon and pineapple mmmm yummy.

My breakfast wraps have been an utter failure so far I haven’t found the right mix of things to put in that I can simply grab and go….. L pretty sad.

But its all about mixing and matching and trial and error, once you find the right mix, add to it and spread the word!

Have to be able to out run the zombies

This week im going to be working on my cardio and adding in light weights, usually ive been doing about 3/4 weights and just a warm up of cardio and I would like to improve my fitness levels.... So here goes! Get the beats blasting and my heart racing I say!!
This afternoon I'm going to aim for 40 mins of cardio and 20 of light weights, more leg, back and core today.

Squats, ligth deadlifts, leg press, going to attempt weight rowing, and what ever else people can reccomend

Calories - Under The Knife

Up until now I was a big eater and was always running hungry and tired but by simply changing the amount of calories I was putting in my body and the food they came from, I’m less hungry and full of energy. I used to have for lunch a BIG served of say spaghetti with lots of pasta which was a calorie overload and left me feeling like I needed a nana nap afterwards, but now I was pull that back and use fresh low fat canned tomatoes and plenty of herbs to avoid using a store bought mix and use a wholegrain low GI pasta, much tastier. Another example would be my absolute favourite treat, Red Rooster chicken nuggets and gravy, now I would usually get 12 of these and a gravy with chips! Salty chips!! But now instead I treat myself to other things like a new shirt or give myself a tip when I avoid these blusters and chop down on some wholegrain bread and vegemite.

Read below and build some knowledge about calories and how you can manipulate them to work in your favour.

ALSO, I used to be lost with kilojoules.. the little buggers on the packaging that I had no idea how to convert into a calorie measure, but now I know. To get the calorie total from kilojoules you will need to divide the amount by 4.186.

Example – 950kj = 950/4.186 = 226.94 calories

 

What is a calorie?

Calories and kilojoules are measures of how much heat is released in your body when you burn up food. A lot of this heat is released when we burn up the food in our muscles during exercise, however, every move you make burns up energy – even if it’s in very small amounts.

To lose weight, you need to reduce your total daily calorie intake from the level you consume now. If your weight is stable at the moment, meaning it stays the same week after week, then to lose 0.5–1kg a week you would need to reduce your calories by 500 to 1000 a day. That is 3500 to 7000 calories over a week. This is because one kilogram of body weight on the scales contains roughly 700g of actual fat. Each gram of fat is worth 10 calories.

How is my daily calorie target calculated?

The daily calorie target is based on your Basal Metabolic Rate (BMR) which is a guide to how much energy your body needs to function on a daily basis e.g. to breathe, digest food, stand up, etc. To calculate your BMR using the Harris-Benedict equations which take into account your height, weight, age and gender. We then multiply your BMR by an activity factor which represents your everyday activity level (e.g. sedentary, office worker, etc.) This provides an estimate of your total energy expenditure, from which we deduct roughly 500 calories to achieve the ‘negative energy balance’ required for weight-loss.
Negative energy balance means your ‘energy in’ is less than your ‘energy out’. Or in other words, you’re using more energy through everyday activity and exercise than you’re consuming through food and drink.

How to cut the calories

There are a number of different ways that you can cut calories from your usual daily food intake. They all work, but some are easier to do than others.

• Go lite: Swap to low fat, lower calorie versions of your favourite foods and drinks. Low fat versions will contain less fat and diet versions will contain less sugar. By looking at food labels and comparing the total calories per 100g, you will be able to see what a big difference this makes to the total calories.
• Bulk up the vegies: Reduce the calories in meals by increasing the amount of low calorie vegetables and salad items you include. For example 100g of meat provides about 200 calories while 100g of carrots has 40 calories and 100g of and celery has 14. Try adding canned tomatoes to casseroles – a whole 400g can has just 88 calories
• Cut the portion size: Smaller portions means less calories. Use smaller plates and cups so you do not the smaller serve. Research shows than when we use big bowls and plates, we eat more. That means more calories consumed without you even realising.
• Swap it: If there is a food or drink you like to have regularly, such as cola, then check the calories in food search and see if you can find a better alternative. For example, you could swap to a diet version or something completely different that is low in calories. Another example is swapping a high-calorie chocolate bar for diet chocolate mousse.

What else helps you cut calories?

Keeping a food diary will help you work out where your calories come from. Being really honest when recording your foods will help you learn about what you usually eat. Then, you can look for ways of cutting calories from your usual intake. Another good tip is to plan your meals and snacks ahead of time – this means you are be more likely to avoid situations where you will be tempted to overeat.

Booty Building!

30 Day Squat Challenge
Day 1	50 Squats	Day 16	Rest
Day 2	55 Squats	Day 17	150 Squats
Day 3	60 Squats	Day 18	155 Squats
Day 4	Rest	Day 19	160 Squats
Day 5	70 Squats	Day 20	Rest
Day 6	75 Squats	Day 21	180 Squats
Day 7	80 Squats	Day 22	185 Squats
Day 8	Rest	Day 23	190 Squats
Day 9	100 Squats	Day 24	Rest
Day 10	105 Squats	Day 25	220 Squats
Day 11	110 Squats	Day 26	225 Squats
Day 12	Rest	Day 27	230 Squats
Day 13	130 Squats	Day 28	Rest
Day 14	135 Squats	Day 29	240 Squats
Day 15	140 Squats	Day 30	250 Squats

Squats the best exercise for your glutes, hamstrings, back and core!

GET SQUATTING!!