Motivation Monday ~ Strive for Progress, Not Perfection!

It is already Tuesday! Monday has simply flown by!

I started my Monday with the Tone It Up Jump Your Heart Out workout - it is an HIIT workout that has you skipping / jumping rope and then keeping that heart rate up with lunges, squats and tricep dips. It was really hard! I managed to get through the three rounds and was definitely sweating by the end of it! I wish I had had my heart rate monitor, though because I'm sure I made a number of fat cells cry!!

I'm proud that I completed 3 planks. The first I managed to hold for 40 seconds, the second one for 30 seconds and the third and final one for another 40 seconds. I am really pleased with these results because I haven't done a plank since 2013 before my neck / disc issues started! By November, I really want to be able to hold a plank for 5 minutes.

Food was also bang en pointe today and I finished the day with a big green surplus! Any readers who are on MyFitnessPal will know what I am talking about! One of my friends on MFP showed concern that I wasn't eating enough to fuel the increased exercise and that I risked damaging my metabolism. I fully agree with the sentiment and was touched that this person cared enough to bring this to my attention. However, because I have Polycystic Ovarian Syndrome (PCOS), my Endocrinologist has told me that I need to drop my calories really pretty low (on average, 1000 calories per day, much lower than what is usually recommended) in order to combat the PCOS and to ensure that I am dropping weight. As you already know, I'm looking to have lost around 50lbs by the time November rolls around. The pressure is on!! It means that I need to lose about 10lbs a month. Next weigh-in day is Friday 1st August, so I will keep you posted on any changes! I'm pretty excited for August's weigh in because I really feel like I've been making progress through July. We will see if my efforts are rewarded by the scale... here's hoping!

There were so many opportunities yesterday when I could see an improvement in my fitness and my attitude towards this journey. I'm trying so hard to focus on enjoying the journey, rather than becoming hyper-focussed on the end goal.

My friend Amy and I went to the local leisure centre and did a 90 minute yoga class. It was hardcore! I was sweating so much!! It definitely made a few fat cells cry! Randomly, I had really sweaty knees... who knew that yoga could do that to a person?! 

Despite it being quite hard, I actually really enjoyed the class. It pushed me to my limits and then pushed me some more! The best moment was having a chance to do an inverted pose - downward dog into handstand against the wall. I only managed a couple of seconds because my arms were shaking like mad, but I did it. I didn't think I would have been able, but I ignored the negative self-talk and just did it. So proud of myself haha!

To recover from the yoga class, Amy and I took to the pool. We took turns using the pull buoy and I think we swam about 12 lengths each with the float and another 12 while the other person was using it. I'm really beginning to look forward to Monday night workouts with Amy! Consistency is key and now that we have been brave enough to sample one yoga class, I'm sure we will be looking for more!

What were your favourite moments from Motivation Monday? What Non-Scale Victories (NSVs) have you experienced lately?

My advice for this week is to take the proverbial bull by the horns, ignore the negative self-talk and get out there and do it. Challenge yourself physically and mentally. You might just surprise yourself - you can do so much more than you know!

Mixed Bags

Happy 4th of July!

Today has been rather a mixed bag! This morning went well - I had the (absolutely delicious) apple & carrot muffins that I made from the TIU Nutrition Plan (I didn't have any cardamom, so I substituted mixed spice) for Meal 1. Meal 2 was non-existent because I was waiting for a hospital appointment. Meal 3 was a Tuna Salad courtesy of the NHS catering team at the hospital. Despite buying some very sensible hummus & veggies to have for my Meal 4, I (for psychological reasons yet to be analysed) I chose to ignore the hummus and veggies and instead opted for a binge on ham sandwiches, tomato soup, sensation crisps and chocolate...Erm, yeah. I am definitely paying for that now - my digestive system is punishing me for my stupidity. Meal 5 was a tiny bit of Turkey chilli because I didn't want to have to admit how rubbish I was feeling but...

...for the sake of accountability and being honest with myself... this is the mammoth amount of food I  managed to consume:
10 slices warburton's Tiger Bread = 900 calories
10 slices wafer thin ham = 100 calories
2 x Heinz Tomato Soup = 346 calories
1 x Yorkie = 299 calories
1 x Walnut Whip = 171 calories
1 x Thai Sweet Chilli 150g bag = 755 calories!!!! WTF?!
BingeFail Total Cals = 2571 calories oh my good goddess

In short, I think we can safely assume I shan't be losing any weight this week!  (Not that I'm getting anywhere near any scales, but still). 

It's a new day tomorrow and I will work harder to stay on track with my eating and with my workouts. I did do one cardio workout today, but fely really quite unwell (this was before the binge), so I only did one workout instead of two. If I had stayed the course, it would have been much better - not to mention, I might have avoided bingeing if I had stuck to the workout plan... that didn't happen. I need to stop doing this to myself.

Tomorrow morning I will be going for a run - I'm going to put my trust in Brooke, also known as CrazyRunningMom, who has been giving me some beginner running advice. I am going to take myself off for a morning run and start my day off right. If you aren't already familiar with Brooke's YouTube channel, then please check her out. Her videos are honest, informative, motivational and inspiring.

Another great running YouTube channel is TheGingerRunner - amazing videos, amazing and inspiring. Please go and show both Brooke and Ethan some love because they both have excellent channels which promote running and active lifestyles.

Never give up your dreams (even if you're the only person in the way of them becoming a reality)

xx

Fitness Haul and Tone It Up Check-In

I wanted to catch up with you all and also show off the goodies that I bought this week at Cheshire Oaks - I thought a video with be a bit quicker than a long blog post - so here we are!

I will make a separate "What's in My Gym Bag" video with a review of the Nike gym bag I picked up as soon as possible. 

Have healthy days!

Clare x

Operation 50 - Staying Focussed and Reviewing My Goals

Hey TIU girls!

Operation 50 is well underway now - week one is almost over!! How did that happen?? It's been a rollercoaster type of week - I started strong on Monday and killed it with the Spring into Summer Cardio workout. I was really proud of myself and I ran on the treadmill for the first time I can remember, so that made me feel fantastic! I pushed myself out of my comfort zone on Tuesday and went to an Aqua Fit class, which I really enjoyed! It was a lot of fun and didn't feel like I was working out - I was just splashing about and having fun, so I will definitely go back to that next week.

I have been struggling with bingeing this week. So far, I binged on Monday, Wednesday and Thursday. Tuesday was thankfully binge-free and I am planning on today being binge-free too! It's so disappointing when I mess up on my nutrition plan because 80% of getting slim is going to come from nutrition and 20% from fitness. I've been working out really hard this week and my nutrition has been the tripping point. I now have 2.5 days to eat really well in order to try to bring things back on track before Monday's weigh-in and measurement day.

To keep me on track, I wanted to revisit my goals for #Operation50:

1. Bring weight down to 199lbs or less
2. Wear a UK size 16 or smaller (bust 102cm, waist 84cm, hips 110cm)
3. Be able to run constantly for 30 minutes

November feels like it is so far away but the reality of it is that there are only 165 days away and I don't have any room to mess up. This is it. I must do this. I owe this to myself - this body is going to be with me for my whole life, so I need to treat it kindly and with respect. 

I also have some interim goals that I want to achieve along the way:

Family Barbeque

My little brother is finishing primary school on July 25, so my step-mum and Dad are hosting a barbeque to celebrate on July 26th. I won't have seen my family since my birthday (May 6), so I want them to be able to see that I'm shrinking! I also want to have a lovely outfit to wear and will take some TIU-approved goodies to have on the day!

There are only 42 days until the barbeque, so I really need to make these 42 days count! I would like to be below 245lbs by the time of the barbeque and I would like to have a new summery outfit to wear on the day. 

Summer Holiday

I have only got 56 days until my summer holiday on 9th August. The hubby and I are going to France and Germany and are wanting to be as active as possible. I want to get down to 238lbs or less by the time of our holiday. We are camping and fitting a plus-sized body into a sleeping bag is a nightmare, so I don't want to have to squeeze myself in - I want some wiggle room!! I also want to be fit enough that I can go cycling daily with my hubby and I can enjoy our time away. 

October Break

In October, Phil and I want to go to London for a weekend to enjoy a short break with each other and to catch up with some old friends. We will probably go the first or second weekend in October, which means I have around 112 days until then. I want to be approaching my goal by October. I don't want to weigh any more than 220lbs by October 31st, which only leaves me 3 weeks in November to get to my goal weight!

What are you health / fitness goals? 

Operation 50 (Well, 67 really, but who's counting?!) Are you game?

On top of Multiple Sclerosis, I also have Polycystic Ovarian Syndrome. Basically, there are cysts on my ovaries and my hormones are messed up. There is some basic information about PCOS from the NHS here.

Some of the weight gain (not all, I have a poor relationship with food), is down to the PCOS and as a result, I see an endocrinologist every 6 months. I had my third appointment on Wednesday and the endocrinologist set me a challenge. To get down to 190lbs by my next appointment. My next appointment is on 26th November 2014. I am challenging myself to lose AT LEAST 50lbs (hence #Operation50). 

The support from the Tone It Up community has been immense and I really feel that I can do this if I continue to work with my TIU team and keep motivated. 

I think it would be really great if there were a group of us who took part in #Operation50. Obviously, not everyone is going to have 50lbs to lose - but we do all have our own goals. #Operation50 would be an opportunity to make a promise to ourselves to treat our bodies with the respect it deserves, to provide it with the fuel it needs and to work out, get fit, build our confidence and spur each other on as a team from now Monday 9th June until November 26th. 

Anyone want to join in? If so, we can start using the #Operation50 on Twitter & Instagram and maybe set up a group within MyFitnessPal / The Tone it Up Community? 

Let me know what you think! 

You are all amazing! 

Clare xx

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?

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