How do you think you measure up?

australia.gov.au/MeasureUp

How do you think you measure up?

There are a few ways you can measure whether you are in a healthy weight range or not.  The usual checks we can use to see how we are doing include:

• weight on scales
• waist measurement
• BMI or body mass index (fat measurement)

Weight on scales is fairly straight forward to measure.  For example I am around the middle of the

healthy range for my height between about 55 - 65kg. 

You can google a scale to see what range is healthy for your height.

Waist measurement - between the bottom of your ribs and the top of your hips -

  women over 80cm

  men over 94cm

could be putting their health at risk.

BMI is calculated by your weight divided by your height squared.

Mine is under 25 now fortunately which is the healthy range for women.

This might help give you some idea to get an overall picture of where you stand

BarbeJeffs@hotmail.com

WL4MBS

Going further and a further away for a day

Going further and further away for a day

Recently during the holiday season I finally went for a drive and rediscovered the Gold Coast again.  It had been years since I'd bothered to go since I favour the North Coast scene more if I do go.

After driving past the new stadium at Broadbeach ready for the Commonwealth Games next year,  I stopped at Burleigh Heads.  I had a sandwich I'd brought with me for lunch to save on costs and calories.  I then went on to the upgraded Pacific Fair shopping centre to browse.  I stopped for a cuppa on the balcony by the waterway with Jupiters Casino in sight.  The trams were nearby.

I ended my time at Surfers Paradise (in the distance in the photo above).  I was impressed by the long wide boardwalk they'd built a long the beach front being used by holiday makers and the odd skate boarder.  Great posters of the old days too.  After trying some arm resistance equipment out, I walked a long to Surfers where I bought a drink before getting back to my car for the drive home.

Anyway I wanted to get across that sometimes it helps to -

• go a bit further on your walk
• enjoy a change of scenery at a different location
• shake up your routine
• take time out to get away for a while
• be inspired
• be surprised
• be refreshed by change
• be open to new possibilities

BarbeJeffs@hotmail.com

WL4MBS

Get moving and outside 4 Mind Body and Soul

Get moving and outside for mind body and soul

I need to take my own advice today and get outside soon.  I do like my afternoon walks locally of course but a reminder to get moving after the festive season doesn't go astray.

With our hot weather here lately the tendency to conserve energy is there.  Yesterday I was enjoying a good book on the porch but I think I should get moving more today and get outside for a change of scenery as well.

I was reminded of the importance of movement again this week for overall health.  Sitting around for too long is just not good for us.  Exercise of some sort is more than just to maintain our weight and get fitter.  We need some activity, fresh air and stimulation for our mind body and soul.

So I hope you will join me is making a move to become more active and explore what is out there to enjoy as the year begins again.  The weather doesn't have to be perfect and you don't need a lot of money to enjoy yourself.

Cheers

BarbeJeffs@hotmail.com

WL4MBS

New Year Review and Resolutions

May the force be with you;)

New Year Review and Resolutions

Happy New Year!

I had a break from blogging over the festive season due to visitors and going out and about as you do.
We had a fun for the most part but there are always surprises and ups and downs as you know at this time of year.  Now the family visitors have gone I have more time for things like blogging.  At least you get to catch up with people and go places you don't normally in the holidays.

I did an end of year Review just before new year's eve as Marie Forleo suggested  -

1. What were you most proud of during the past year?
2. Which mistake/lesson can you learn most from?
3. What (story) can I let go of?

As far as Resolutions for the coming year, here are a few suggestions from Susan Jeffers -

1. Create specific resolutions and goals
2. Take personal responsibility and make a commitment to yourself
3. Create a timeline for achieving measurable goals
4. Follow through
5. Have faith in yourself and your objective

I'd like to add, besides the obvious commitment to a lifestyle of healthy eating and exercise, I find it can be the timeline I set for achieving my goals to be challenging.  I think you have to find a balance between making it happen and being realistic about what you can really expect to achieve in a year.

As I've said before I want it to last and become a life long habit so I didn't rush weight loss and made gradual improvements.

Cheers

BarbeJeffs@hotmail.com

WL4MBS

Enjoying Christmas without the guilt

Beach House on Sutton @ Redcliffe

Christmas can be a magical time of year.  It is also full of possible challenges and rewards.  Everyone is busy making plans and organising activities around Christmas Day and the holiday season.  Chances for catching up with family and friends as well as feeling stressed at times in the build up.

Just as it is best for us to endeavour to stick to a budget as far as gift giving and activities, we are better off not blowing out our food intake plan too much so we don't have to regret it later.

I myself think it's best to let myself enjoy Christmas dinner, whilst having small portions of the food and drink I like the most.  Everyone has their favourite types of food and there is no need to be too strict for one day.  As long as I don't do it for a full week or a month, everything in moderation.  Enjoy the spirit of Christmas as much as you can I say.

Merry Christmas!

BarbeJeffs@hotmail.com

WL4MBS

How to handle Christmas Party Food, Drink and Gifts

It's good to make the most of whatever type of Christmas parties or lunches you fit into your schedule in the lead up to Christmas Day, so here are a few tips -

• eat something healthy beforehand if you need to
• take something healthy (or not so tempting) with you if you are to "bring a plate"
• take a low calorie drink with you or alternate with water
• chat to people at the food table but don't live there - move away
• focus on talking to and meeting new people rather than food and alcohol
• ask others about themselves or compliment them to focus on others
• have a little of whatever you fancy food wise without going overboard
• if you know you can't stop with "trigger foods" don't go there
• enjoy some music, activities, dance or go for a stroll to get you moving
• be careful giving people food and alcohol gifts if they might have an allergy (or are on "a diet")
• if someone gives you a high calorie food or drink feel free to pass it on to another
• don't be afraid to say you've already eaten or have had enough for now
• you can even say you have to be careful of your health if necessary
• remember to put your own health and goals first

I have reached my weight loss goals.  I still like to eat healthy and improve but know I am free to have a bit of something I like without blowing it.  A little one day isn't a problem, but if you do it the whole festive season it will add up of course.

I've finished my Christmas shopping a bit early luckily within budget so don't have to keep rushing around.  Gradually catching up with friends.

I hope you enjoy the get-togethers in the lead up and choose the events and food choices that are worthwhile for you.  Let me know if you have any questions or comments to share.

Barbejeffs@hotmail.com

WL4MBS

Balancing body image and getting in shape

Balancing accepting your body how it is + getting healthy and in shape can be an issue for people in society these days.  Advertising like the above sign can be very effective getting people's attention as long as it doesn't just lead to shaming by others or more self-loathing and no change (or even more money down the drain).

I also noticed a documentary called Embrace about body image being talked about on a tv show this week.  They talked about how 91% of women aren't happy with their bodies and the documentary maker Taryn Brumfitt realised she wasn't really happy before she had kids either and was into body building.  She wants people to embrace their body as it is as they live their life.

I believe we are better off finding a balance between accepting ourselves where we are whilst also doing what we can to get healthier and in more in shape.  There is always room for improvement as long as we remember to be realistic and gentle with ourselves, so we don't give up altogether. 

Here are some of the areas I continue to work on even after losing weight -

• weight maintenance
• eating healthier
• getting fitter
• getting more toned
• having more energy
• better posture
• having fun

Be the best you can be.  You are worth the effort.  It's a life long lifestyle choice.

BarbeJeffs@hotmail.com

WL4MBS