Nutrition

The “All-Inclusive” Battle

I eat very regular meals, probably about 4 smaller meals a day with snacks or a protein shake etc in between. So I would say I am pretty in tune with my nutrition. It’s taken time and trial and error to work out what my body works on best. But when we go on holiday, lets face it, temptation everywhere. That’s when the battle commenced. The battle between whether I try to eat healthy and continue my perfect healthy balance or to over indulge on the resorts all-inclusive delights.

I have recently come back from an amazing all-inclusive holiday in beautiful Egypt. I had been pretty dedicated to my meal prep leading up to the holiday so I could feel fabulous in my bikini. The first morning we came down to the main restaurant on the resort for breakfast….I knew I was in trouble! There were pancakes, pastries, sausages, cheeses there was even cakes. Seriously this resort served deserts with every meal! I let loose. Don’t get me wrong, my portion sizes weren’t too bad but the content of my first meal consisted of carb on carb! For me as I have mentioned in a previous post, my body reacts better with protein and good fats so my body was in for a shock when I had eaten pancakes, toast and a doughnut before 9am!

Needless to say by the second day I was feeling less of a bikini babe and more like a bloated beach ball! But as we have probably said to ourselves before “don’t worry your on holiday!”. What this holiday had reminded me is that it okay to have a little bit of what you fancy. In fact it’s a part of eating a balanced diet. We pretty much all know that. But it also highlighted how food can dramatically effect how you feel. I felt bloated, sluggish and my skin came out in blemishes. My body just isn’t built to work on processed sugar and tonnes of pasta.

It’s about moderation, but what is a moderate portion? I like to play by the 80/20 rule. When I say rule it’s not a “diet fad”, it’s a lifestyle. Eat good healthy nutritious food 80% of the time and eat little bit of naughtiness 20% of the time. So may be once a week I will have a meal that I wouldn’t normally eat like a couple of slices of pizza. And note I said slices and not a whole pizza. Moderation. Some people swear by the 90/10 rule but I feel unless you are training for competition etc it’s not entirely necessary as long as when you have the naughtiness, it’s not a total binge.

I’ve seen it printed on t-shirts and it’s true, You can’t outrun a bad diet! If you are eating well all week but drinking sugar filled fizzy drinks daily, then eat a couple of take-aways after a few pints at the weekend, you simply won’t wont see the same results. You are only kidding yourself. Nutrition is 80% of the battle but will not work on its own. But nutrition and exercise come hand in hand. As does exercise and mindset. They work together.

I think the thing that I struggled with most at the beginning is my relationship with food. And I do still to an extent struggle. Food is fuel….but I can’t help but love food! So my biggest worry was that eating healthy was going to be boring and lacking flavour and this would lead me to the vending machines at work seeking sugary snacks. I’m the kind of person that if I have my own way would cover everything I ate in melted cheese and crispy bacon! But nutrition doesn’t have to be boring! Seasoning, cooking food in different ways, herbs, discovering new alternatives. There are so many ways to spice up your meals so to speak.

Eating healthy doesn’t mean being hungry all the time or eating boring food. Be inquisitive, experiment, be conscious of what you’re eating. Invest in yourself and your body. Why wouldn’t you want to fuel your body and help it work to the best of its ability? It is the only one you have in this lifetime, it’s yours and you live in it. Look after your body because your body is incredible and because you deserve to feel good. Don’t settle for feeling okay. Feel great.

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Fitness, Mindset, Nutrition

Progress

Progress has always been a tricky one for me. I haven’t personally ever been much overweight, so weighing myself weekly is a little futile, as face it, we are trying to be healthier and fitter but we want to see aesthetic results too! In the first few months I saw such a dramatic difference as I lost body fat and yes there were changes on the scales. The changes from there admittedly got slower and required fine tuning of diet and changes in programmes but these are what separate you from a body you are okay with and the body you really want.

Be realistic with what you want your body to look like. This is something that took me a little longer to completely get my head around. Most of us will have someone in mind when we think of how we want our bikini bodies to look. But you will never look like them because you are you! For example I can strive for body out of a Victoria Secrets catalogue but I am an A cup! Working on my abs will not give me bigger boobs. So that will never happen! If you have curvy hips, you can tone that ass, work on those legs and abs, but your pelvis is not going to shrink. And for the fellas getting shredded isn’t going to make you taller. Be realistic! Focus on your body! It’s yours and it is incredible!

Take measurements. When you start a new programme your body will change. For example, if you start lifting weights, you are going to start shredding fat and building muscle. And ladies do not be afraid to lift weights! You will not get bulky! Muscle burns Fat! Building some muscle may mean your actual mass may not change a great deal. You may feel disheartened. Do not despair. Take measurements, as many as you can. Don’t just monitor your weight, get a tape measure out and measure as much as you can, upper arms, waist, hips and thighs and take note of your dress size!

Photos have been an essential part in the monitoring of my progress and I would say it is a must for anyone who wants to see a physical change in their body. I know it can be hard to take photos of yourself in your underwear. To see areas of your body you aren’t happy with and are insecure about. But rest assured, as you will look back at that photo as a start of an amazing journey and it will highlight how far you have come. So take it. Even if you don’t look at it straight after trust me you will be grateful you took it. Then take photos at regular intervals from as many angles as possible. If you have a partner, friend or family member who can take the photos, even better as you’re more likely to get a better full length photo. To start with, for the first 8 weeks I took the photos weekly. Then after every 3-4 weeks as progress can be slower. But it is still progress and those time you are feeling you aren’t getting anywhere you can look back at these and compare. You can physically see with your own eyes the progress you have made.

You are what you eat. A good 80% of the body battle is nutrition. If you are consistently over eating and eating rubbish you will not see the progress you want. On the flip side of that, if you are undereating and not fuelling your body correctly you will not have the energy or nutrients to work out in the way that will get you the body you want. When it comes to nutrition, everyone is different! There is not one diet for all! I am not a nutritionist, just speaking from personal experience and observation. For example I work really well on a slightly higher intake of good fats (e.g. nuts and avocado) but high sugar like too much fruit and carbs like pasta make me put on fat. I don’t personally count calories. That won’t necessarily work for everyone for example if you are over eating and are overweight, you may need to count calories in order to reduce them. I do however monitor what I eat, I make sure I am just conscious of what I am putting in my body. We can all fall in to the trap of mindlessly stuffing in food whilst watching TV for example. So don’t bother with the faddy juice diets and ridiculous 28 day detox teas. Change your life style. Change your nutrition. Starting a diet implies no longevity. Invest in your body, Listen to it. One book that was recommended to me which really helped me start to understand my own nutrition was a book by Paul Chek called “How to Eat, Move and Be Healthy!”. Amazing holistic book that has it all and also really acknowledges, how one diet does not fit all. Fantastic guidance on where to start.

When it comes to progress, you need to be conscious. You need to keep track of the changes and celebrate the achievements. Everyone deserves to feel comfortable in their own body and if you aren’t. You don’t have to settle. You can move forward. You can progress.

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