Calculate Your Ideal Weight

Following is a simple rule many practitioners use to roughly calculate ideal weight, noting that age and other factors should be taken into consideration.

In kilograms: allowing 50 kg for 5 feet tall + 2.3 kg for each inch of height above 5 feet, ideal weight for a man 6 feet tall is 50 + (2.3 x 12) = 77.6 kg.

In pounds: allowing 110 lbs for 5 feet tall + 5 lbs for each inch of height above 5 feet, ideal weight for a man 6 feet tall is 110 + (5 x 12) = 170 lbs.

In kilograms: allowing 45.5 kg for 5 feet tall + 2.3 kg for each inch of height above 5 feet, ideal weight for a woman 5 feet 6 inches tall is 45.5 + (2.3 x 6) = 59.3 kg.

In pounds: allowing 100 lbs for 5 feet tall and 5 lbs for each inch above 5 feet, ideal weight for a woman 5 feet 6 inches tall is 100 + (5 x 6) = 130 lbs.

So for me, I’m 164cm (5,4”) I times 2.3 by 4 = 9.2

9.2 + 45.5

My ideal body weight is 54.7kg

So I have a lot to work to get near this but, my overall goal is 55kg to compliment my body height

Have a go and let me know if this is confusing. Would love some feedback, or even if you share with your friends, would love for this to go viral J

Fitness Planning

Week One,

Well well well… this was shocking to re look over what I’ve done this past week… big fat load of nothing and binge eating!

Not anywhere near enough calories burnt to commit to weight loss… not even close… Pretty upset with myself..

But I can only get better from here!

To keep it interesting and motivation high I’m going to set myself little challenges and goals and rewards to each success. One of them I’m thinking about for this week is, a chocolate ban and limiting the sugar… too much is the devil and I’m always riding a sugar high so if I reduce my intake my body might step up and take action to produce its own energy! My reward is going to be watching a good movie with my boyfriend and having some salty popcorn J I really want to watch this is 40 so it’s going to be my reward!

Having this spread sheet to fill out each week is a big boost, as I can see what I’ve eaten and what exercise I’ve done.  So in 11 week’s time I can look back and see how my fitness has improved and how much food I was eating and the bad shit I was putting in my body!

Binge Binge Binge!!!

So over the weekend my will power seemed to dwindle away… I did do a healthy shop but when your mum is making cupcakes and quiche and the house is smelling wonderful it takes a big person to resist! Only have a few but still, I was left feeling heavy and was riding a sugar high for a little bit but crashed and burned! On the other hand, getting back into working out is going well, I’m seeing improvements in my moods and energy levels after my workout, even sleeping better. The first time.. gees that was a struggle only half an hour and I was buggered… and the next day I was like a bony old man needing a walking stick argh so sore!! But still managed to go to the gym and power on.

Today I’m not going to the gym because on a Monday its chockers with people who binged all weekend and think working out once on Monday will clear their conscious. On the upside taking my chubby little beagle for a walk around town will be good for us both. I recently downloaded the Lorna Jane iPhone app to see what it’s all about.. great little app to monitor your route as your walking, show the calories burnt and also pace J 10/10 for me J just hit start walk and put on some beats and your good to go!

Seeing as I’m not personal trainer or nutritionist, I could pick up the clean eating in more areas, but for now what I’m doing for my personal needs is working. But for each body there’s a certain way to work it.  

D-Fine8, Kale and Fruit and Veggie

So I thought I would share some information about my favourite things at the moment, D-fine8, Kale and Fruit and Veggies J

My healthy options for this week J Kale everything even kale savoury mince mmmmmmhmm yummo.

D-fine8:

D-Fine8!, yes this IS the product that EVERYONE is going crazy for in Australia!! Australian Sports Nutrition is so proud to have brought D-Fine8 to you all and now we can't keep up with its ever growing demand!
D-Fine8 is for all those who need help with their weight management. With such amazing results being achieved by our customers, D-Fine8 is the complete defining system! It works by combining ingredients such as CLA and guarana, but with such tasty fruity flavours such as Watermelon and Pineapple, not only does it help you manage your weight, it tastes great too and is an awesome pick me up!
Dfine8 contains active ingredients that help to curb your appetite while also offering properties that help you to maintain your energy levels throughout the day. Its effect of curbing your appetite means that you don't have to spend your day feeling hungry because your diet prohibits you from eating. The compound also offers outstanding mood enhancement properties as it helps to avoid irritability due to poor energy levels. B-vitamins, which are known to help metabolism and mood levels, are also present to help make the formula more complete.
The natural ingredients mean that you get this additional energy without the crash that is associated with other similar products. Dfine8 doesn't cause mood swings as some products are known to do, so it won't have any adverse effects on your day to day life.
All in all, D-Fine8 has proven to be one of the most popular products ever available at Australian Sports Nutrition, and for good reason!
Define8 and D-Fine8 are one and the same.
Excellent for MEN & WOMEN. All the flavours taste delicious.

Kale:

This potent leafy green tastes like a slightly sharper version of spinach. Kale is rich in an antioxidant called kaempferol, which Harvard research shows may help lower your chances of developing ovarian cancer by 40 percent. "It's also a great source of iron and folate -- which can prevent birth defects -- as well as calcium and magnesium, making it a terrific choice for anyone who doesn't eat dairy products," says Dave Grotto, RD, a FITNESS advisory board member and author of 101 Foods That Could Save Your Life.

Eat It Up: Chop the veggie into thin strips and sauté in a teaspoon of olive oil with chopped onions and mushrooms for five to 10 minutes. Or buy frozen kale to toss into stir-fries, soups, or pasta sauces.

Nutrition facts per 1 cup cooked: 36 calories, 2g protein, 7g carbohydrate, 0.5g fat (0g saturated), 3g fibre

Fruit and Veggie:

After looking at your food journal, ask yourself if you're eating enough produce and fibre. Since every calorie counts, you can consume substantially more nutrients with fewer calories by noshing on fruits and veggies. Fibre is also filling, so count your grams of this nutrient as well. When eating carbs opt for whole grains like Quinoa and oats, and when reaching for pasta make it whole wheat or go Asian with soba noodles. You might want to add some high-fibre chickpeas to your meal plan with one of the recipes; studies have found that a daily serving of this bean helps dieters consume fewer from fat.

If you're bored with dieting and counting calories, challenge yourself to eat seven to nine servings of produce — this should help you cut calories without thinking about them.



Back in the gym!

Well now I have to say yesterday was a crazy day, long drive into Rockhampton to go to the dentist then a long drive home, cleaned the car and got my butt back in the gym!

Have to say it wasn’t my most exciting workout but it was a start, we all start somewhere. This time around I’m focusing on weight training more than cardio, but that is always important. Never forget that cardio!

I strapped on my polar heart rate monitoring work out watch and got to it! Started out with 20 minutes of cardio trying to be intense.. (trying) then got onto the weight training machines! Not too sure what they are all called yet but will find out, yesterday was legs day.. weighted squats and lunges, leg press and that was about all mine could take they were very jelly like once I was done, the walk upstairs at home was a nightmare and walking down I felt like I wanted to roll down the steps would have been less painful, but hey, that’s a good sign my muscles are back up and working!

I jumped at the opportunity to buy some more gym clothes to encourage my want to go work out and well it has. Half price Lorna Jane! Who on earth could pass that up? Not me!!

Ooooh and feedback on my new Nikes, they are a fantastic shoe! So comfortable and so much support, if you are looking for something with great support, these are perfect for you.

Buy The Polar Watch

Lead By Example Bitches!!

In every aspect I was always told to lead by example, and this is me taking lead and trying to make a difference in myself and show the people around me that small easy changes can make a big difference!

Above is an entry to a spread sheet I've done up to keep my on track and log all the exercise and food habits. Keeping my head in the game :)

I’m aiming to keep my calorie intake under 1200 per day, so I can easily burn them off when I work out, to maximise the effectiveness of this healthy eating change.

Scales are the enemy, to avoid my dramatized self-looking at them every day and being disappointed, I’ve made Friday my weigh in day to give me a boost for the weekend and I will actually be able to see progress (hopefully)
As I’m no Ashy Bines, I do my research before stating any old bullshit, this site is where I found some interesting information about weighing yourself. How Often To Weigh Yourself

20 Things To Start Doing NOW!

1.     Drink 2-3L of water a day + green tea

2.     Eat a big breakfast, average lunch and a tiny dinner

3.    Eat fruit and vegetables and natural foods

4.     Get active, go for a walk/swim/bike ride

5.     Go to bed earlier

6.    Wake up earlier

7.     Stop thinking negative thoughts about yourself or others

8.    Don’t dwell on the past

9.    Enjoy the little things in life

10.  Do not judge or compare yourself to others

11.   Begin yoga or meditation

12.   Avoid processed foods

13.  Stretch daily to increase your flexibility

14.   Listen to music to carry your workout further

15.   Live in a tidy clean space

16.  Wear clothes that make you happy

17.   Throw away things that you don’t need

18.  Remember that all the effort you are making now will pay off in the end

19.  Do not put things off 

20.  Go outside more!