12wbt Reboot

8 weeks left of this round of 12wbt and up til now I have made some improvements in my eating & fitness (despite tearing my acetabulum - right hip is pretty sore) but not as much as I wanted. 

So am considering the start of week 5 a reboot as I aim to make the next 8 weeks bigger & better.

Ducked into Kmart and they had fitness clothes on sale - got some tops for $5.00, $9.00 and $12.00 as well as some leggings, socks and funky hair bands with motivational sayings.

I've prepped my lunches for the week and have made a commitment to finally take my bike out with Mark (not sure why I keep balking at riding my bike) so am off to a great start.

Terri x

Lining up my Ducks

I heard somewhere a phrase 'getting all your ducks in a row' which means 'to organise things well'. So that's exactly what I've been doing this week. There is 8 weeks of 12wbt to go for this round starting Monday. While I haven't been as good as I could have for the past 4 weeks I'm determined to make the next 8 weeks make up for it and to sign up for the next round.

To achieve the success I want I realised I needed to get serious and organised to make this happen. I discovered a wonderfully inspiring girl through Instagram & then found her blog cocogirlbutter@blogspot.com.au

Her name is Cocogirl & she has turned her life around - from being 141kgs and unfit to losing 50 odd kgs and running half marathons. I have been reading her blog from the start & getting so many ideas and super inspired.

One thing I need to improve is my water consumption. I am also trying to quit diet coke. I have cut down considerably but aim to quit altogether.  So I copied Cocogirl's idea and bought some water bottles and labelled them with times to drink them.  Here they are:-

How nice do they look? They gave certainly helped me this week. I'm a bit devastated though as I dropped one & broke its lid today. I can't get the same style so had to get a totally different one. Didn't realise how OCD I am but having it not match is messing with my head a bit.

I also copied another idea of hers and made myself a reward chart. I also set some realistic goals. Here is a photo of my chart beside a motivation chart I made a few months ago:-

I have also set up a reward schedule.

* every sticker = $1

* 7 stickers for 7 days = an extra $2 bonus

* if I get 7/7 stickers for all 4 categories of diet, exercise, water & sleep = an extra $5 bonus

* each goal achieved = $20

I'm hoping that having all these visual aides will help keep me focused and motivated. I'm starting my sticker chart week on Sunday.

I'm falling asleep as I type so will leave off for now.

Terri x

Feeling Good

Haven't really stuck to the 12wbt program this week - but got all sorted out today. I've prepped my salads for lunch this week. How yummy do they look? I've made a Greek yoghurt dressing & roasted some sweet potato to add to these containers. Yummy!!!!

And then I did a workout on the treadmill 

And was able to smash over 500 calories. So feeling pretty pleased with myself thus afternoon.

I've set up 'my fitness pal' and 'map my workout' apps on my phone. So I can track my progress.

And after a quick shower will be cooking a yummy & healthy chicken stir fry for dinner.

I believe I am now back in the correct headspace to be successful.

Yay Me!!!!

Week 3 - Day 1

Didn't want to get up as was super tired but made myself get up at 4am & go to the gym at work. Felt good after I had done it.

Eating was good until I got home & then ate too many rice crackers & a muesli bar. Could have been worse - at least it wasn't chocolate!!!! 

Have managed to do something to my right groin though - very painful at the moment. I have congenital hip problems that have plagued me since I was little - so it's to be expected I think.

Just made a crust less quiche Lorraine to have with salad for dinner.

Terri x

12wbt week 2 challenge - A Letter to Myself

 

The 12wbt week 2 challenge is to write a letter to yourself answering 7 key questions.  Below is the letter I wrote this morning.

Dear Me,

As part of the 12wbt program, the week 2 challenge is to write a letter to myself answering some key questions.  So here goes.

How do I feel about starting 12 wbt?  Well excited and nervous I suppose.  Excited to be focused and am excited with all the support this program offers.  Nervous that I will somehow stuff it up, or I’ll lose motivation.  However, I know I have to take control NOW - stop finding excuses to justify why I am not doing something to take back control of my weight and fitness.  No one can do it for me, I have to do it myself.  Will it be easy? NO, Will it be worth it? YES!!!!

Why do I feel this way?  Because I am sick of being overweight and unhealthy but at the same time worried that I won’t be able to achieve my goal.

My biggest challenges during this round are to stay focused, on track and to not lose the motivation.  Week 2 has been a challenge as have been pretty sick so haven’t been able to train and have lost my way a bit.  However, I am back on board as of today.  I think that is the challenge – to not just throw it all away if things become an obstacle – but to get over the hurdle, pick back up where you left off and to forge ahead. 

Organisation is also a big obstacle for me – I am really useless at planning meals etc – however I just need to get over this and put aside time each week to get sorted. I have bought containers to pre-make weekly salads so will prepare these each Sunday night so they are easy to grab each morning. I really do have time do prepare I just need to STOP being lazy about it all.

I also have some big family issues happening at the moment which are very stressful – so instead of stress eating I am going to focus all my nervous energy into being successful at this program.  Me getting fatter and less fit will not change the outcome of what is going on so I cant use these situations as an excuse to eat crap and be lazy.

What achievements will make me proudest?  Being able to run 5kms straight, see a loss on the scales, have my clothes feel lose and for my husband to be super proud of me.  I have an inspiration board on the fridge and being able to put my stickers on the board for each day I eat well, and stickers on the section as I see the kgs go will also make me proud.

My main supporters will be my family. My husband has managed to tackle his own weight and health issues and wants me to do the same.  I need to look at him for motivation - he took it nice and slow, stayed focused and now has been rewarded with a massive weightloss and a high fitness level.  He is now addicted to riding his bike - something I want to be able to say one day.  My main saboteurs will be my work colleagues as they are always off eating something unhealthy somewhere.  I have told them what I am doing and that I wont be partaking in any unhelthy eating activities. I can also be a great self-saboteur as I lose focus quite easily and slip into bad habits.  I am also great at making excuses and justifying why I can 'cheat just this once'.

Words of encouragement people could give me right now would be ‘you can do this’, ‘stay focused on your ultimate goal’, ‘I’ll help in anyway I can’.

Week 2 has been a failure so far – however it is not over yet.  I still have 3 days to get back on track and hit Week 3 hard.  The main thing is that I haven’t given up and determined to smash Week 3.

Kind Regards,

Me

Well that is my letter.  It wasnt really hard to write and to be honest and truthful about where I am at.  In some ways I think it was quite cathartic to put it all done. 

Terri x

Not doing so well ....

Well week 2 of 12wbt has been a fail. I started out all organised with work lunches & gym gear but ended up with a gastro bug that knocked me for a six for a few days. I then took my daughter to see One Direction so only managed 4hrs sleep after being awake for 20 hours straight - barely made it to work let alone to the gym. Am sitting here writing this whilst struggling to keep my eyes open. 

Plan is to regroup & get back on track in the morning!!!!!

It's also my birthday and I was really lucky to get this from my hubby & parents.

It's a Tom Tom multi sport GPS cardio sports watch with a built in heart rate monitor - I'm so excited and can't wait to put it to good use.

Terri x

I've Woken Up Sick!!!

So went to bed after having got lunches prepared and gym gear ready for a fresh start today. Woke up about 11.30pm last night with severe stomach pains and nausea. That's kept going all night and still feel like crap - just feel like I want to vomit. So haven't got to the gym today but have spent the morning setting up my fitness and tracking apps on my phone. Hopefully this passes soon so I can at least try and go for a walk.

I've also been researching fitness watches as my heart rate monitor has packed it in and won't sync with the strap. All a bit confusing and expensive!!! 

Terri x

Week 1 done - now onto week 2

Well I started the first week of 12wbt great - got sick on Thursday & lost momentum. Just wasn't organised with food etc. Still managed to lose a bit of weight though. Anyway a new week starts tomorrow so am determined to get back on track.

I've packed my gym bag and prepped my salads for the week. So not dwelling on last weeks failures just moving forward.

I also decided to get a new hairstyle. Have gone back to brown and got a fringe cut into it. I love it!!!

Anyway gotta run and sort out dinner.

Terri x

All Set & Ready to Go

Well I finally completed the pre-season fitness test ready to start the 12wbt programme tomorrow. I was really happy with my fitness score- especially since I am about 30kgs overweight & haven't really done much exercise in the last 4 months (since I had surgery).

As you can see this has suggested I move up to the intermediate group, but I've decided to stick with the beginners program as I don't want to go too hard straight up that I lose motivation & quit. Ill reevaluate my decision after a week.

I've packed my gym bag as I plan to use the work gym before work to do my exercise plan.

Pre Season Tasks

To get ready for the 12 weeks of 12WBT which kicks off on the 2nd February, there is a series of pre season tasks that we are required to do.  This is to get you into the best possible position you could be in for optimal success. I joined the pre season a couple of weeks late so have had to catch up pretty quickly.

So here are my tasks:-
TASK 1:- Introduce Yourself
Hi there .... I am Terri from Brisbane.  I work fulltime as a Clinical Nurse Educator and this will be my second round of 12WBT.  I did the first round a couple of years ago - but not too well. Since the 1st round that I did I had become quite active and regularly attended the gym.  Surgery last September put a halt to that and it has been so difficult to get back on track.  I have gained weight and now am approximately 30kgs overweight.  I would be quite happy if I could lose 20kgs - 30kgs would be wonderful!!!!  I have decided 2015 is the year I take back control and banish the demons that have been holding me back from being successful.


TASK 2:- Getting Real
This task is about overcoming the excuses that we use everyday as to why we can't eat well or be active. Why do we make excuses - why am I so lenient on myself that I am willing to give in easily?  I know what I looked like and how I felt when I was thinner - so what is stopping me from allowing myself to get back?

Internal Excuses
* I'm too tired
* It doesnt really matter if I eat this just this once (yeah like it is ever just this once!)
* I'm running out of time to go for a walk
* I'm too scared to ride my bike downhills or in traffic

Solutions
* So what - you know you feel energised after a work out - you'll also sleep better
* It does matter - think about what crap you are putting in your body - why are you being so cruel to your own body.  If you dont care for you and respect yourself enough to put only good quality fuel into it - how do you expect anyone else to respect and care for you.
* It doesnt have to be a long walk - any movement is better than no movement.  Spend less time knitting and more time on the treadmill.
* Go out and ride early on the weekends where there is less traffic until your confidence has built up.

External Excuses (in my control)
* It's too hot/cold
* I dont feel like it today
* I need to get the kids and then will be stuck in traffic and too late home

Solutions
* You've got air conditioning and an inbuilt fan on the treadmill & did is a good thing to get sweaty.  Also for cold days - you've got a tonne of indoor equipment at your finger tips.
* So what!!!! Make yourself do it - you know you always feel good afterwards.
* Cook something simple tto save time and just use the treadmill for a short while - or actually use the gym at work before your shift starts.

External Excuses (outside my control)
* Got out of work later than I expected.
* Back & feet are playing up

Solutions
* Do an alternate bit of activity than originally planned if pushed for time or if entirely impossible dont let one day of missed training turn into two, turn into three etc.
* If back is playing up - use the heat pads and take the dog for a walk rather than a run on the treadmill.  If its my feet use the indoor bike - as puts lets strain on them.

TASK 3:- Setting Goals
GOAL 1 - 1 month
* Lose 5kgs
Will follow 12 WBT to the letter and record all workouts & food intake in my diary

GOAL 2 - 3 months
* Lose 10kgs
* Conquer carb/sugar addiction
* Be running & cycling regularly
Will follow the 12 WBT, eating healthy and nutritous food and will run & ride regularly setting myself challenges to keep me motivated.

GOAL 3 - 6 months
* Lose 15-20kgs
* Call myself a cyclist and be able to go on road rides with my husband.
* Have incorporated healthy eating and regular exercise into my routine so much that I dont feel right if I miss a session or eat something unhealthy.
I will keep diarising my eating and activity & give my self small rewards and incentives to keep me motivated. Will stick with the running and cycling training.

GOAL 4 - 12 months
* Have reached my goal of 30kgs lost and be keeping it off and look and feel fabulous as a result.
* Competing in fun runs and cycling events - going on long road rides with husband and be able to keep up or better him
I will keep setting myself achieveable goals such as entering fun runs, and cycling events.

TASK 4:- Gear Up
I have absolutely everything I need.  Treadmill, rowing machine and exercise bike at home as well as free weights and a small weight machine.  Access to the free gym at work.  Access to boxing classes at work.  I have heart rate monitors and fitness monitors.  Really good running shoes and gym gear.  A fancy new bike and all the accessories to go with it.

TASK 5:- Say it out Loud
I have told my daughter that I have joined 12 WBT - I have started a blog so I can write about it all. I have just written my commitment in teh beginners group on the 12WBT forum.

TASK 6:- Kitchen Makeover
This was a pretty easy task as we really dont have any junk food or sugary stuff in the pantry.  I dont like pre prpared foods as we cook from scratch most of the time.  My problem is not what is sitting in the cupboard but what crap food I will go out and buy to eat - such as popping up to the shop for a packet of chips and eating it all up then & there.  Its what I but to eat while I'm out that's the problem.

I have kitchen scales and measuring spoons and had most of the healthy pantry essentials on Michelle's list already.

I've Done It !!!

I have been talking for ages about how I want to take charge of my health and sort out my weight issues once and for all. I keep making plans & not following them through & the result is that while I've been procrastinating I have gained wieght and let my fitness level slide. As a result I am not as happy as I used to be.

My husband has been saying for a while that he has noticed that I am no longer happy with life - well I actually am but being bigger than I have ever been is just making life a whole lot harder than it needs to be. And it is all my own fault. Currently I hate how fat I feel, how I cant move as well as I used to, how buying and wearing clothes is just a disaster - everything about the extra 30kgs I am carrying around.

Well instead of just saying I am going to do something about it - I just did. I have signed up for a round of Michelle Bridges 12 week body transformation (12 WBT). I realise this is not a mgic cure all and that how successful the 12 week programe will be is entirely up to me - but I believe that by joining up & having a community to which I am accountable for will assist me in my motivation.
Creating this blog is also designed to increase my accountability and keep me on track. i know how hard it is going to be (I tried a previous round once before), but at this stage in my life I just have to do it - or my life will be shortened and will be pretty miserable if I dont - AND I DONT WANT THAT TYPE OF LIFE FOR MYSELF!!!!!

So I have signed up today, have started this blog and am working through the pre-season tasks as the 12WBT round starts on the 2nd February so I have to get everything sorted out & in place otherwise it will be doomed to fail.