Wednesday Weigh-In – 15/1/14

Happy with today’s weigh in. I’ve lost a kilo since the last weigh in and have reached the first of my weight loss goals, back to 30kgs lost.

A total of 3.5kgs for the month so far,that’s pretty damn good.

I have been thinking about exercise a bit lately too, I just feel like I need to get moving and I could take advantage of this fine weather. My only hesitation is potentially stalling the weight loss progress as happened last time. I really do want to get working on my arms if nothing else and I know this will be fine, I just need to get motivated to get out of bed a little earlier and do some push ups and planks.

Let’s see if that happens this week, after all it’s only a month until Fashions On The Field and I want to rock my outfit! [Which I don’t even have yet!].

If Jen Aniston can rock arms like this at 44, so can I!

Jennifer Aniston seen on the set of The Bounty in Queens

Wednesday Weigh-In and a few ?’s

weigh in words on scale, weighloss blog, sonyacole.com

Oh Yeah it’s the first weigh-in for 2014 and the first week has been kind to me, with a 2.5kg loss, taking my total loss closer to my first weight goal for the year – getting back to 30kgs lost. I’m at 29.1kgs, so 900gms to go to hit that first marker.

I also wanted to answer some questions that have come up over the week.

Why do I weigh everyday?

I know a lot of people do weigh everyday and many choose to only weigh weekly, and some even longer. I guess it depends on why you weigh. For me there’s no way I could wait a week to see if I had lost, especially if there was no loss I’d feel like I’d wasted a week! I also use the weigh-in to my advantage. If it’s good, then I carry on as usual, if it’s bad it makes me resolve to try harder.

Another reason to weigh more often for me is the mental ‘let off’ which you get when you weigh in weekly, you know you have a whole week before you need to be accountable again and that tends to make me allow myself a treat (or two) because I know I have time to  ‘fix’ it. If I weight daily there’s not let off, I’m accountable every. single. day. Far better for me.

Why don’t I believe on ‘starvation mode’

There’s a whole blog post about this but fundamentally it’s because our bodies are smart. It doesn’t deliberately hurt itself until there is no alternative and for most of us that’s a loooooong way off. Unless you have next to no body fat (around 6%) and are actually starving yourself (not eating at all) your body will call on your fat reserves long before it starts to do anything detrimental to your muscles, organs, etc. At present I feel like I have at least 5kgs, maybe 10, of excess ‘fat’. Based on 5kgs that’s some 38,500 calories to spare, excluding eating any food. Based on a BMR of 1355 (my current calculated daily) it would take me 4 weeks of not consuming one calorie (yeah that’s not happening!) just to use my existing fat stores and even then I know I have plenty in reserve.

What do I eat?

At the moment I’m going for the lowest calorie option, which clean being the secondary consideration. Pea protein in the form of protein shakes & puddings. Low calorie, high nutrient soup. Tuna. Salad, salad, and more salad! I chuck chickpeas and chia seeds into my salads for added protein, and nutrients. High calcium, low fat dairy. Beef and lamb. Cheese!

What don’t I eat?

Pasta, rice, bread, potatoes. Processed food. No alcohol until mid February and then it’ll be low carb all the way.

I know this isn’t for everyone, but it works FOR ME. I lose weight, I feel good, I look good, and I learn how to be healthier along the way. Yes, I went backwards and ate processed crap, I drank too much, I didn’t track my calories. I gained. That’s the fundamental basis of weight loss. My intake was more than my out put the scales went up. Right now my intake is less than my out out and voila, weight loss! #seewhatididthere

There’s no magic, it’s basic science. The tricky part is getting your mind to control your body and not the other way round. That’s the HARD bit!

Feel free to hit me up if you have any questions!

31st December 2013 – A Review Of My Resolutions

I’ve copied by blog post from the first of January this year and through it might be a good idea to review what I have and haven’t done and use this to form part of my resolutions and goals for 2014.

The first day of the year always offers us a chance for a fresh start, to refocus our goals and plans. I’ve previously outlined my resolutions for this year but today I want to outline my personal ‘goals’.

Most people have a weight loss goal for the new year and I’m no different, unfortunately this is a roll over from 2012 but I am determined to reach my goal this year – and my reward? Being able to fit into the clothes in my wardrobe! I cannot wait – I have some super cute clothes and I want to be able to wear them. So the goal is to lose 20kgs.

Well for those of you who have followed my journey this year I have well and truly gone past the 20kg goal and even reached 30kgs!

Goal for 2014 – 40kgs!

My next goal is to do with photography – I’m actually quite a poor photographer [I particularly suck at selfies] and part of my new role at TTR is to take photos of the race days and my failings were highlighted when I uploaded the photos. Yes, some of this was a learning curve about what images to capture but also about how to capture great shots, so this year I want to learn how to take better photos, and ideally I would like to upgrade my camera too. The second part of this goal is about photos of me. I am not photogenic and usually hate photos taken of me, however I want to at least occasionally have some nice photos so my other goal is to learn how to be photographed.

Whilst I did do a bit of research about what photography courses there are, I didn’t actually do any classes!

Goal for 2014 – complete at least one class.

My third goal is a new car – the one I drive at the moment, to put it politely, is a piece of shit! It’s reliable [thankfully] but it’s as old as dial up internet, and I’m embarrassed to be seen in it! Hopefully I can get some savings under my belt this year to upgrade.

No new car in 2013, other priorities. Let’s see what 2014 brings.

My fourth goal is to launch a little sideline project I have bubbling away. I don’t want to say too much about it just yet, but as soon as it’s ready to go I’ll let you know.

This little project is on hold at present while I work on a potentially huge project connected to work.

My final goal for 2013 is to maintain and build this blog. I’d like to find a real rhythm this year and offer something new and fresh for the year, but for now, I wish you all a very Happy New Year, and hope you have a wonderful 2013 full of achieved resolutions and goals that have been reached.

The blog was going really well earlier in 2013, but I have to admit that the latter half of the year it has slipped, however now we are in a new house, work is under control (mostly), and life is settling down I feel like I have the time and the motivation to kick it up a gear in 2014.

Start Saturday, or in this case, Restart Saturday

At last, the breakthrough I’ve been waiting for. Yesterday was a race day at work, I squeezed myself into my dress and it was snug! I know I looked ‘ok’ and I got a tonne of compliments, which is always good for the self esteem, but I knew, in my heart, that I should have, and could have, looked better – so today I start. Next race day is the 5th of December and I want my dress (same size as yesterday) to be ‘loose’. I just know my mind set has changed – I’m thinking about buying salad ingredients not chips and dip, I’m not already giving myself permission to binge today (as has been happening), I want to get back to seeing the scale go down, I want that goal weight!

I’ve turned the corner. I’m set on weight loss again and not eating my emotions. I want to put that dress on, on the 5th, and know in my heart I do look the best because I worked for it!

The relief of having this frame of mind back is hard to describe. I’ve felt like I had no control over my thoughts (but of course I have) I just slid back in to the old habits when things got stressful and I was out if my routine, but now I know the new habits are back!

Sun is shining, things are looking up, and I feel great.

races 221113

Weigh-In Wednesday 25/9/13

Last Wednesday of September and I thought it warranted a weigh-in post.

Lost this month 5.4kgs. Total percentage of start weight lost 35% and 97% to goal weight.

No alcohol is definitely impacting on my weight loss in a positive way. I did start drinking again but will stop again after the weekend and keep to just weekends. It really does make a difference.

scale

Clean Eating Challenge – Week 4

Week 4 Day 4

Daily Challenge

No Challenge Today – that doesn’t mean slack off though… Keep up the great work!!

Week 4 Day 3

Daily Challenge

MFP time again! Make sure you log your food AND water. post link to your diary in the comments below.

My reply:

Week 4 Day 2

Static weigh in today, hope it’s no the start of another set of static weigh-ins cause they’re boring! Lol

Daily Challenge

What is something you have learned so far during the challenge? Be it either about yourself or clean eating.

My reply was: I’ve learnt I can go 23 days without alcohol!

Intake has been the usual protein shakes, chia puddings, some beef, tuna and avocado salad, yoghurt, etc.

Have bought the Creamy Cappuccino flavour of the pea protein for a change.

Week 4 Day 1

Have had great results from the last three weeks, and looking forward to hitting goal in the next week or so.

Daily Challenge

Sunday is Saturday in the states so it’s STATurday.