Breakfast is important to start your day right

Breakfast is important to start your day right

It's important to kickstart your system and start your day the right way by giving your body what it needs.  (this doesn't mean skipping breakfast and just buying a coffee from a café on the way to work - for a hit of caffeine and a hit to your purse too)

Here are some of the things I like to have these days for breakfast to start my day -

• A glass of water to rehydrate again after sleeping (plus my vitamins)
• A cup of tea (low caffeine) with skim milk and no sugar
• Cereal like rice bubbles or oats (porridge) with rice milk - can add fruit like banana

I've cut out the orange juice I used to have after my doctor finally convinced me its too concentrated and a sugar hit (even without added sugar).

I tend to steer away from wheat and corn now due to hearing about intolerances and GMO's (genetically modified food).

Everyone has their own preferences of course and it takes time plus trial and error to find what works for you.  Also after a while I like to try different foods for variety and to make improvements.

Let me know if you have any tips or experiences you'd like to share.

BarbeJeffs@hotmail.com

WL4MBS

Avocado good for weightloss and mood too

Avocados Good For Weight loss and Mood too

I have an avocado sandwich (light rye bread) for lunch or some on toast for afternoon tea a few times a week usually.  I've read another article this week that said how good they are for your mood also.

Avocados are said to help with fat burning and be good for you due to being -

• high in monounsaturated fats that are shown to reduce deep abdominal fat (when used to replace dietary saturated fat)
• quell hunger pangs
• spot reduce belly fat
• a good source of fibre
• have proven ability to lower cholesterol

(see article '14 of the best foods for fat burning')

Avocados also are said to help as an anxiety equaliser because they -

• have B vitamins which helps develop serotonin
• prevent insulin crashes

(see article 'Anxiety Equaliser:  14 foods to help sooth your mind)

Of course they taste good, are convenient and have other health benefits which is also why I like them so much.

BarbeJeffs@hotmail.com

WL4MBS

Celebrate Milestones and Successes - along the way

Celebrate Milestones and Successes - along the way

This month I've reached 60kg which is kind of a milestone for me.

A few years ago I was a 78kg woman who needed to lose some weight.

My goal was to reach about 62kg if possible to be in the average weight range for my height.

I thought how great it would be to get down to 70kg and was so glad when I reached that.

I think its easier to think in terms of losing a few kilos at a time, rather than the whole amount.

I knew some people who lose a lot at once also can put it back on again fast.

None of us are ever perfect, there is always something we'd like to change, but it helps to recognise and celebrate when we reach a goal or turn a corner on our journey.  Maybe celebrate by doing something you weren't able to do as easily before you lost the weight.  It's a good excuse to reward yourself for your efforts so far.

Check out my first ten posts for the basics of the system I developed along my journey.

Any questions feel free to ask on here or email me.

BarbeJeffs@hotmail.com

Yoga 4 Mind Body and Soul

Yoga 4 Mind Body and Soul

Due to it being International Yoga Day last month and also because I've enjoyed its benefits for many years, I thought I'd promote yoga a bit here.

Some of the benefits of this 5000 year old practise include -

• increases flexibility
• strengthens and tones muscles
• calms the mind
• balances hormones
• counters stress
• deep relaxation
• promotes peace
• resilience against diseases

I must admit that I usually just do a few toning yoga exercises a few times each week.  I have tried different classes from time to time but tend to prefer doing what I like at home.  However by having to do some research and review for this post by actually watching the yoga video I bought years ago, it's reminded me of the other poses I can use to refresh my routine a little.

Here is a list of some of the common poses people use -

• the corpse - for relaxation
• the cat - for back
• upward facing dog - for back
• triangle - for hips and legs
• shoulder rotations - releases tension
• warrior - for shoulders and legs
• bound angle - for hips
• twists - lower back and shoulders
• forward bend - for shoulders and legs
• extended crouch - for arms and back

There are many to choose from you can look up and try.  Try an easy class when you are ready.  Consult your health care professional first when trying new routines like this, especially if you have any injuries or concerns of course.

Remember Rs like Routine & Relaxation

Remember Rs like Routine and Relaxation

• Remember to remind yourself daily to exercise
• Record your plan and what you did in your diary
• Routines are important for everyone to get into the habit of what they need to do
• Relaxation is just as important and a change of scenery in nature does us all good
• Redirect your attention to positive thoughts and actions
• Resolutions backed up by regular steps towards your goals
• Reinforce healthy habits
• Release tension and stress
• Rest when you need to and start again
• Recover and carry on with your plan
• Reality checks and be responsible for your own health
• Reduce your size and have more choice in clothes
• Reintroduce yourself to your best self
• Review your progress
• Repeat what works for you
• Recognise progress and reward yourself along the way

Time to reward myself with a cup of tea I think.  Let me know how you like to reward and motivate yourself in the comments or email me.  The photo above was from one of my walks around lakes this week with a friend and a group.  Lovely to have company and a change of scenery sometimes.

BarbeJeffs@hotmail.com

No Pain No Gain? - What rubbish!

No Pain No Gain - What Rubbish!

Susan Powter who wrote the old book 'Stop the Insanity!' (I'm reading 'The Pocket Powter') said the this old saying of no pain no gain was about "the dumbest saying on earth".  Like she said "beating yourself up is the worst thing you can do if you want to stick to any exercise".

I've decided to give doing crunches a rest after a few aches in the lower back area recently and just do the core plank for now.  A friend of mine who goes to the gym had said she'd heard they can give you lower back pain.  I've also read some more information from fitness and fat loss expert Shin Ohtake that helped me see the light.

It must be said that you should do what works for you taking into account your age, health and fitness level.  Whilst Susan advised modified correct movement and longer consistent workouts, Shin sounds more into the fast then slow switching it up style.

Anyway from Max Workout here are Shin Ohtake's 5 Worst Exercise Mistakes -

1. Repeating the same workout over and over (switch it up for continued results)
2. Doing isolated exercises (got to get heart rate up to increase metabolism)
3. Doing crunches and sit ups to get flat abs (can harm your back/advised overall weight loss)
4. Using gym machines (not natural motion and may cause injury)
5. Doing long workouts (quality not quantity)

Do what works for you and your goals.  Let me know your experiences in the comments section or email me.

BarbeJeffs@hotmail.com

Laughter the Best Medicine

Laughter the Best Medicine

Laughter is the best medicine as the saying goes.  I wouldn't necessarily want to look like the laughing Buddha but being able to laugh, especially at yourself, sometimes is a great release from the pressures of life. 

Some people say they've become more active this year. They've joined and left 10 gyms already.

or

They joined a gym once and haven't been back but are still supporting it with their payments.

I heard of the women who are out there wearing fitness gear, 2 out of 3 aren't going to the gym.

Some people like to have their cake and eat it too.  I like to have my cake all to myself.

Anyway you get the idea I hope.  It's good to laugh and see the irony that things are not always what they seem.

Why not use some of the Budhha's philosophy.  Detach from the desires of this world a bit and laugh.

Like Richard Simmons said - "Have peace of mind, and you'll have a small behind".

BarbeJeffs@hotmail.com