Menu Planning for Bikini Series Week 2

In a bid to avoid falling off the Nutrition Plan this week, I have decided to plan out my menu for the week and to post it here. All the recipes (except the Trout Salad, which is self-explanatory) are from the Tone It Up Nutrition Plan, which you can purchase from here!

What are you planning on eating this week?

Day of the Week	Booty Call	Meal 1	Meal 2	Meal 3	Meal 4	Meal 5
Monday	Meta D	Slim Down Scramble Strawberries	Tone It Up Kale Salad+ mackerel	Slim Down Lunch Salad + 4oz lamb Orange	Lemon, Spinach & Chickpea Salad	Red Lentil Bolognese & Green Beans with Cashew Nut Parm
Tuesday	Meta D	Slim Down Scramble Strawberries	Tone It Up Kale Salad + mackerel	Slim Down Lunch Salad + 4oz lamb Orange	Lemon, Spinach & Chickpea Salad	Red Lentil Bolognese & Green Beans with Cashew Nut Parm
Wednesday	Meta D	Slim Down Scramble Strawberries	Grapefruit	Slim Down Lunch Salad + 4oz pork Apple	Lemon, Spinach & Chickpea Salad	Chicken Collard Wrap & Salad
Thursday	Meta D	Slim Down Scramble Strawberries	Grapefruit	Slim Down Lunch Salad + 4oz pork Peach	Canellini Citrus Salad	Trout Salad
Friday	Meta D	Slim Down Scramble Strawberries	Grapefruit	Slim Down Lunch Salad + 4oz chicken Peach	Canellini Citrus Salad	Walnut-Crusted Salmon
Saturday	Meta D	Egg & Veggie Breakfast Wrap Strawberries	Orange	Slim Down Lunch Salad + 4oz chicken Peach	Zesty Quinoa	Green Garden Pot Pie
Sunday	Meta D	Protein Pancake Strawberries	Orange	Slim Down Lunch Salad + 4oz chicken Peach	Zesty Quinoa	Green Garden Pot Pie

Bikini Series 2014 Week 1 in Review (May 12-18 2014)

What to say about this week? There have been highs and there have been lows and lots of new things!

I want to remind you all that the 2014 Tone It Up Bikini Series officially began in the last week of April, so I am behind the Tone It Up website. My Bikini Series started on Monday May 12th and is due to finish on Sunday 13th July 2014.

Food-wise I have fallen off the bandwagon a fair couple of times this week, which is why I am not expecting a weight loss when I weigh in tomorrow. I am very much an emotional eater and I suffer from compulsive overeating;  something that I am hoping to be able to control better as I get further into the Bikini Series. The support on Twitter and at the Tone It Up Community has been amazing and I want to say a big thank you  to all the Tone It Up girls who have been cheering me on this week - particularly Lauren!

I am proud that I have worked out every single day this week - if even just for 30 minutes. I have been particularly en pointe with my workouts and even on those days when my nutrition was far from perfect, I still made sure to exercise.

The Tone It Up girls have challenged us to achieve #100bysummer (or #150bysummer for TIU veterans). Each 10 minutes of cardio exercise you do counts as 1 mile towards your #100bysummer. This week's exercise breakdown is as follows:

Monday 12th - 64 minutes
Tuesday 13th - 97 minutes
Wednesday 14th - 164 minutes
Thursday 15th - 61 minutes
Friday 16th - 31 minutes
Saturday 17th - 225 minutes
Sunday 18th - 26 minutes

Total Week = 668 minutes

668 minutes divided by 10 = 66.8 miles towards my #100bysummer !!!!

I'm amazed that in one week I'm already past the halfway mark! 

Even though I'm assuming there will be a gain on the scales in the morning, I'm really hoping that my measurements will have gone down because I really have tried hard all week long with the exercising!

I've done my first ever pilates workout! I've done the Bikini Body routine twice this week! I've tweeted more this week than I think I have ever done!! There are so many amazing women out there who are empowering each other to live better, happier and healthier lives and I really am loving that aspect. 

I've also vlogged a couple of times this week over on my YouTube channel:

What are my goals for Bikini Series Week 2 (May 19-25 2014)

• Minimise bingeing / Give it 100% to stick to my food plan
• DRINK MORE WATER - minimum of 3 litres daily
• Be grateful for every day!
• Exercise every day for at least 30 minutes
• Daily Wii Fit Body Tests
• Compliment someone every day
• Carry out at least one random act of kindness
• Follow the TIU and Blogilates Workouts and calendars

What are your plans for the week?

Slip Ups and Roll Ups

Today has been a funny old day and I'm writing this post after midnight, so maybe that should be 'yesterday'... whatever. The past few waking hours have been strange.

I started off really strong and had the original Meta D and made myself an omelette (2 whole eggs) with tomatoes, mushrooms and celery. I had my meals planned out. All was well with the world. 

I showered. My husband left for work.

"Aha!", shouted my brain. "You're alone. You've given up smoking. What else can you do that is rebellious? EAT. EAT like you've never eaten before. Literally".

I am a slave to my brain. Eat I did. I don't want to call it a binge, but yeah, it was a full on, total knockout BINGE. Gah!

If you want to avoid the list of food... then scroll now!

I consumed:
1 chip shop chicken breast
2 spam fritters
1 chip barm
1 small bar Bourneville chocolate
1 can diet Coke (oh, the irony)
1 can Fanta
1 bag salt 'n' sweet popcorn

With all those fizzy drinks, I think my subconscious was plotting a binge-and-purge session, but I am pleased to report that there was no intentional purging (although my body did get its own back somewhat later). 

I have decided not to freak out about this. I decided that instead, I would plan out my meals for the rest of the week and plan in my workouts for the remainder of the week and the weekend. So, I buried my guilt, got out my planner and PLANNED. I checked this afternoon's Tone It Up workout and it was supposed to be the Cowabunga Routine. After reviewing the video, I realised that there were quite a few moves I'm not yet able to attempt, due to my neck, so I went hunting for something more suitable. I opted for Blogilates POP Pilates for Beginners - Total Body Workout. I had watched the video a few days ago and thought that there was no way that I would be able to get through it. Tonight, though, motivated by the Guilt of the Binge, I gritted my teeth and pressed play. 

As a side note, I have a Sony Experia and it means that I can use the YouTube app on my phone and route it to my TV via the Playstation. I hadn't realised that I could do that, so that was quite the revelation! 

Anyway... I pressed play. I swore at Cassie Ho. I did some more. I swore more. I sweated. My abs started to shake, my legs started to shake... I swore more at the TV, then... then it was over. I had done it! I'd only bloody well gone and finished the 26 minute beginner routine for the first time. 

Oh, glorious days - I am now writing this in a state of pure elation, whilst drinking my Detox Tea and taking my evening medication. 

Upon reflection, I think I may have actually enjoyed the Blogilates video. Given that I desperately need to work on my core, it may be worthwhile incorporating pilates into my routine as an opportunity to improve core strength and flexibility. As I have Multiple Sclerosis (more about that here), pilates may be very useful for combatting any muscle atrophy. 

So there. Like I said, it's been a funny old day.

Tomorrow is Friday - the day of love; so tomorrow I'm going to learn to love myself, my body and my foibles.

Good night xxx

http://blogilates.tumblr.com/post/5538757671/look-at-me-im-wearing-the-muffin-tops-are-for

Slim Down Results & Tone It Up Bikini Series - Days 1 & 2

Hello lovely readers,
Yesterday was my official Tone It Up Slim Down weigh in. The results are IN.
Drum roll please
...
I managed to lose 8.6lbs and a total of 24cm across my body!!!
So chuffed with myself and that all my hard work paid off!

In fact, I was so excited, I even made a video!

 

Since the slim down had finished, it also meant that the BIKINI SERIES was underway. Oh my goodness, I'm so excited about the Bikini Series! 8 weeks to reach my goals.

If you read my previous post #CreateYourSummer , you'll know that I have a lot of goals that I want to achieve over the course of the Tone It Up Bikini Series. 

My goals for the 1st week of the Bikini Series are:

• lose 2lbs
• drink at least 3 litres water each day
• journal food and exercise each day
• daily check-ins on Twitter and Instagram
• Try the daily TIU workouts
• Treat myself to a mid-week girlie spa night at home

Yesterday, I managed to drink my water and I journalled and checked-in. However, I was plagued by a migraine in the afternoon, which meant I did not have meals 4 or 5, nor did I do the TIU workout for yesterday. It just means I have to do that today and today's workout, too! 

Food today is planned as:

Meal 1: Scrambled egg (1 whole egg, 2 egg whites) with sliced pepper, courgette and mushroom. I also enjoyed my first-ever Bombshell Spell and it was AMAZING!

Meal 2: Lemon, Spinach and Chickpea Salad

Meal 3: Perfect Parsnip Soup

Meal 4: Chicken Collard Wrap

Meal 5: Mushroom Stroganoff and Quinoa

Today's exercise:
40 minutes on the WiiFit (262 calories burned)
Walk with hubby
Total Body Toning for Beginners
TIU Workout

Let's go do this!! I am just so excited!! Woot!
 

Tone It Up Bikini Series 2014 #CreateYourSummer

As part of the Bikini Series, I have put together a list of goals that I would like to achieve over the course of the Tone It Up Bikini Series.

I am starting the Bikini Series late... The Tone It Up Girls launched this year's Bikini Series at the end of April, but I don't care... I'm doing 8 weeks of Bikini Series from 12th May 2014 until 6th July 2014. 

This is what I want to achieve during that time... I will update as achieve them :)

• Lose weight consistently
• Tone Up - reduce measurements as much as possible
• Go camping
• Attend a swing dance lesson
• Sing on Karaoke
• Go on a road trip
• Have a bonfire
• Go to the forest
• Take afternoon tea
• Go hiking
• Visit the beach
• Eat ice cream
• Go roller skating
• Visit a lake
• Have a picnic
• Do some yoga
• Bike rides!
• Go swimming
• Buy a new dress
• Buy some new sexy sandals
• Play tennis
• Have a girlie weekend
• Date nights with the hubs <3
• Eat sorbet and berries
• Go canoeing
• Visit the open air theatre

I am so excited for the Bikini Series to start tomorrow. I'll be good and post my stats... and maybe even a photo if I'm feeling very brave!

There is loads of support over on Twitter and Instagram. Check out the hashtag #CreateYourSummer and be inspired!

See you soon!

Clare xx
@TIUClare

 

Day 4 of the 7 Day Slim Down

Actually, make that Day 4 of the 5 Day Slim Down.

I promise I am not wimping out. I am simply changing from the 7DSD to the 5DSD because 

a) Day 6 will be Monday and I have crazy "Monday-is-the-start-of-my-weigh-in-week" OCD
b) Monday will be my first day of the Tone It Up Bikini Series!!!

I am super excited and I promise to do a Bikini Series post soon. And stop laughing - no, I don't think that I will be getting into a bikini this summer (the last time I wore a bikini was 1986; I was three), but it is a START.

So today has been the penultimate day on the Slim Down and I think it has gone rather well. 

Here's the food:

Booty Call: Original Meta D
Meal 1: Complan Protein Pancakes
75ml water
Meal 2: Grapefruit
Meal 3: Salmon, Mushrooms, Asparagus, Pukka Tea
Meal 4: Carrot, Red Pepper Hummus, 10 green pitted olives
Meal 5: 2 x Chicken Breasts, Spinach, Green Beans, Carrots, Peas, low-fat raspberry yoghurt with cinnamon, Pukka Tea, 1 litre water

Tomorrow, I need to really amp up with water intake because today I have been pretty lax with that. Hubby and I did go for a walk today, though, we clocked up 5.1km. Hubby introduced me to a new app: Map My Fitness, which you can connect to MyFitnessPal. I quite like the idea and am going to start using it. 

Calorie intake for the day 1063 and calories out 438. Total intake: 625

It's not been too bad a day and I'm really excited about starting the Bikini Series on Monday! I am also really excited for weigh-in and measurements on Monday because I'm pretty sure that they will be down... and I really need them to be down. 

OK, time for bed, then the final day of the 5DSD.

Day 2 of the Tone It Up 7 Day Slim Down

Today marks my second day on the Tone It Up Seven Day Slim down! 

The Seven Day Slim Down is a one-week weight loss plan which forms part of the wider Tone It Up nutrition plan, lifestyle and online community, developed by the Tone It Up Girls, Karena and Katrina from Tone It Up.com. The plan is available for a range of dietary requirements (currently, regular, vegetarian, vegan, gluten-free and dairy-free) and can be downloaded from the Tone It Up site for a flat fee of $150, which entitles you to lifetime membership, along with back issues and updates. Karena and Katrina also work tirelessly to bring the community free workouts available on their YouTube Channel and a free weekly newsletter.

OK, so back to Day 2... pretty much a repetition of Day 1, except today I feel . I imagine that the headaches are coming from toxins which are being released from moving to eating lean, clean and green vs.the dreadful catastrophe that was previously my diet (not to mention, giving up smoking and learning how to workout twice a day whilst recovering from neck surgery). 

Today's Food:

• Meta D Original
• Meal 1: Slim Down Scramble
• Meal 2: Grapefruit
• Meal 3: Salmon with Mixed Veggies
• Meal 4: Hummus and Cucumber
• Meal 5: Chicken with Mixed Vegetables
• Meal 6: Tea, Yoghurt and Cinnamon

I have been overweight and unfit for such a very long time. Around half of my lifetime. That makes me terribly sad inside to realise how much time I have wasted, simply because I have been unable to control what food I put in my mouth. I am a very emotional eater and in my defense, a lot of things have happened in my life over the past fifteen years, which have possibly (probably) cemented my reliance on food as a way to control my emotions, yet it is time to break out of this cycle and that is why I find myself turning to the Tone It Up plan. 

The plan is very sensible, in that it asks you to eat regular, healthy meals throughout the day - focussing on alkalising your body and regulating your metabolism. For someone with insulin-resistant polycystic ovarian syndrome and thus a compromised metabolism, this is really important and I am enjoying learning about how the time that I eat food, as well as the quantity, play an important role in keeping my weight under control.

I'm surprised at how much motivation I have for the Tone It Up plan as I would usually be rather laissez-faire about trying out yet another diet plan. The thing is, I don't feel like this is 'yet another diet plan'. Tone It Up is a lifestyle and since joining the programme, I have been absolutely floored by the support from fellow Tone It Up Girls across different social media. We are encouraged to check in via Twitter, Instagram, Facebook etc., after every meal and workout and the support from the community is simply amazing. This is what I firmly believe is what is going to help me more than anyone else can know. I often lose self-belief and I am pretty sure that my family are sick and tired of me telling the same old same old, that this time it's going to be different. Yet I know in my heart that this is a lifestyle that I can stick to long-term. I didn't put this weight on overnight, I didn't swallow all of my sadness in one huge lump but I think that this is the plan that is going to help me to chip off the weight, bit by bit, and help my soul be lifted, too.

Thank you, Tone It Up Girls, in 2 short days, you've already made me a believer in the TIU philosophy.

Never Give Up

Clare x

REBOOT: Day 1 on the 7 Day Slim Down

Hey Hey!

OK, so I am back in the zone, lovely readers! Yesterday was my 31st birthday, which meant I was NOT on plan. So, today is a reboot and I'm doing Day 1 of the 7 Day Slim Down. 

I have planned out my week ahead of schedule (I really find that planning out my meals and my activities in advance keeps me on track with everything) and I am raring to go.

 This morning, I took my weight again (I've created my own tracker for my weight and measurements) and organised myself. As I said, I'm recovering from neck surgery, so the exercises I can do are limited to things which won't engage my neck. I can, however, walk and do some of the exercises from the Wii Fit plan - so this is what I did this morning! 

Wii Fit 30 minute Booty Call:

• Sun Salutations
• Palm Tree
• Warrior
• Chair
• Half Moon
• Hula Hoop
• Step Basics
• Rhythm Boxing
• Rowing Squats
• Torso & Waist Twists
• Tricep Extensions
• Heading
• Ski Slalom
• Ski Jum (x 2 because the first time was an utter disaster)
• Zazen

My total Booty Call workout time was 31 minutes and I burned 152  calories.

I should note that I had 150ml Fresh Orange Juice this morning before my booty call (66 cals) and I followed up my Booty Call with some MetaD. I drank 500ml throughout my booty call. I really feel quite well. My cheeks are glowing and I feel really good about the day ahead (despite the rain - it IS the UK).

My plan for the remainder of the day:

1. Tone It Up Breakfast Scramble (yummy!)
2. Vacuum the house 
3. Drink my water!
4. Meal 2 (without Stevia) around 2pm
5. Drink my water!
6. Meal 3 around 3pm (I'm running late today)
7. Drink my water!
8. Raise my heart rate again around 4.30pm
9. Drink my water!
10. Meal 4 at around 1730-1800
11. Drink my water!
12. Meal 5 around 1930-2000
13. Drink my water!
14. Shower
15. Sleep

I will check in with you all a little  later in the day... but right now, the scramble is calling my name ;)

Here's to a healthy day, ladies! Let me know how you're getting on!:
Twitter: @tiuclare
MFP: Heidelbergerin
Youtube: TiUClare


Clare xx

7 Day Slim Down - Day 1

OK so I'm back and it's DAY ONE! I am totally psyched - why? No idea, but I am buzzing with energy and with motivation, despite having little sleep last night (see previous post).

This morning I got up around 0830 and I drank some water, took my morning pills, then laced up my shoes at 0917. I walked to the local park and did 2 laps of the field before walking back home again. That was my first ever booty call and I really enjoyed it! Getting out in the spring air really perked me up and made me feel really good.

On the way home, I stopped at the local shop and picked up some frozen spinach, frozen prawns (now defrosting in anticipation of my M3) and some orange juice for my Meta D. Only when I got home to make the Meta D did I realise I should have got apple juice, but never mind... it tasted very vinegary (good job I like vinegar, eh?).

I then began prepping my veggies for my Slim Down Scramble. I microwaved the spinach first and then tried to get as much water out of it as possible, as I didn't want sloppy scramble. I do not have any Mrs Dash, so I improvised and used a splash of tabasco. It was actually pretty tasty and rather filling. M1 went down at 11am (later than I would usually have it).

I do not have any grapefruit at home at the moment but I do have some strawberries, raspberries and some bananas, so I think for M2, I'm going to prep some berries, then have a banana after my M3. It's a bank holiday today in the UK, so I need to work with what I have for the time being.

M2 is supposed to be a grapefruit, given that grapefruit is a fabulous fat-burner, but as I say, I need to work with what I have today, so I have prepped myself 145g raspberries and 145g strawberries as these need to be used up. 

For M3, I am planning a prawn salad (which I'm very excited about for some reason)! 

I have a protein shake for M4, then M5 I will be having with my husband when he comes home from work (around 7pm) and will have the yoghurt and cinnamon for dessert.

I'll update later, if anything changes from the plan! So far it's 12 noon and I swear, I'm so excited to be doing this! 

Clare xx

Edit: I filmed a little introduction for YouTube, so feel free to check it out, here: