Yeay yeah yeah!! BACK ON LINE. LONG POST ALERT....
Hi everyone! Laloop my DS3 had that viral thing with high temp2 weeks ago and has only just recovered. Thought it was chicken pox for a minute!
Sweetheart - well arn't you just!! Great to hear you finding it all motivational - and you speedymama!
BigK - Bodypump rocks and so will your muscles. Keep me posted
Hope the following helps on the nutrition front...
BEHAVIOURAL CHANGE
You might find it helpful to consider the following model ? ?Model for change.? Think of a circle and outside the circle is Precontemplation. This then leads to contemplation, which is in the circle, then preparation and then action. At this stage you could either relapse or continue to maintenance. Again you could relapse, terminate your action or just continue the maintenance of change. It is generally thought that people stay in each stage for 6 months or this may be fluid!
Contemplation/preparation
Why not start by listing the pros and cons to making a change in your diet. This can be done for any area ? e.g. smoking, fitness etc.
Pros ? good things about making a change and Cons ? not so good things about making a change. Hopefully you will see more pros than cons to making a change and be more successful in achieving your goals! This can be done for exercise as well.
SMART goals
After listing the pros and cons, evidence shows that people who go about evaluating and re-setting time orientated SMART goals, and actually write them down are far more successful in the long term at achieving and maintaining their targets.
S = Specific
M = Measurable
A = Achievable
R = Realistic
T = time orientated
E= Evaluated
R= Recordable
Targets set should be flexible. If you don?t always need your goals by the deadline set, it doesn?t mean you have failed. You may need to evaluate what prevented you from meeting the target and consider what you can do differently if it happens again. You?ll get there in the end!
When setting goals, you should consider the following:
Identify and set difficult but realistic goals
Set short-term, medium term and long-term goals
Set specific goals in measurable terms
How to record your goals
Evaluate goals set against goals achieved
BMI and weight loss
Most of you already know about BMI ? excess body fat. A person?s waist circumference will indicate whether they carry too much body fat around their waist. For women is should be below 88cm (34.5 inches) or ,80cm for Asian women. A BMI of 18.5-24.9 is healthy. Overweight is 25-29.9. There are plenty of website which will calculate this for your?
How much weight should you lose (if you need to)!
For long-term weight loss aim realistically for 1-2lbs per week. Any more than this will suggest that you are losing muscle and water rather than reducing fat stores and isn?t healthy in the long term. Monitor this alongside waist measurement to ensure weight loss is ?body fat? also.
If you are overweight, lose at a steady rate 5-10kg (1-1.5 stone) is enough to improve healthy significantly even if you don?t reach your ideal weight!
FOOD DIARY
Again I know some of you periodically keep a food diary. Try and keep one for a few days to compare what your average diet is like alongside the 5 food groups and portion sizes (see Wed 25 April)
Prepare a chart ? 1 for each day:-
3 columns, Time, food/drink description (inc. detailed description of approx portions, cooking methods, additional sauces, types of drink and quantity. The last column is for comments e.g. hunger score 1-10 and mood location (stressed with DC?s)!
At the bottom detail ?Today?s? exercise/activity. This can be housework, gardening, any walking as well as any exercise you may do. You are allowed, ?rest? days!!!
That's all for now folks! Any q?s please let me know.