4lb down and 6.5 inches off in 1 month

Last Saturday my PT checked my weight and measurements and from 2 January – 3 February I have lost 4lbs and 6.5 inches – way to go. This is healthy and sustainable weight loss, that is less likely to go back on as with faddy diets and a bonus inch loss thrown in from my exercise regime.

What have I been doing this month re cap:

  • Following my DNA Fit results 60% Power, 40% Endurance and eatting 70% mediternean diet (for me this is vegetarian in the week).
  • Strength training – 1 hour, once a week
  • Circuit training with weights – 1 hour, once a week
  • Joined a running club – 3 mile endurance run with the group once a week.
  • A 3 mile interval or slow run with my neighbour once a week
  • If I have time a speed interval training run on my own for about 20-30 minutes once a week.

So I need to commit to a plan for the remainder of February – the last week has been challenging as husband had an operation, so a lot of juggling a 40 hour work week and 2 children!  I have had 2 really bad food days this week, so looks like a static one on the weigh tloss front.

February Plan – to boost the calorie burn

Aim to get my DNA Fit suggested Macro’s right 50% Carb, 15% Protein, 35% Fat. Calories were 1300-1400 per day – I am going to aim for 1200 per day average over the week, days I exercise may be more and when I don’t will be less to equate to 8400 calories over a week.

  • Saturday (today): PT Circuit training – 1 hour, followed by a 2 mile run. Est. 550 calorie burn.
  • Sunday: 3 mile endurance run. Est. 350 calorie burn.
  • Tuesday: PT Strength training – 1 hour, followed by a 2 mile run. Est. 450 calorie burn.
  • Wednesday: 3 mile endurance run with running club. Est 350 calorie burn.
  • Friday: 3 mile interval run – 2 min run & 1 min walk. Est 350 calorie burn.

Total estimated calorie burn from exercise: 2050 (target is to burn through exercise approx 2000 per week, that should equate to just over 1/2lb weight loss a week)

Right – I had better get my skates on as off to Circuit training in 15 minutes – have a good week all!!  Here is a picture of me pre my running club run this week – it was 1 degree celcius and dark – hence head torch!!

IMG_3724 Me running club blog image


My DNA Fit test results are back!

My DNA Fit test results are back!!!

It made an interesting read and I am going to adapt my exercise and diet accordingly throughout the process of getting fit and healthy. So what did my results say – here is a short summary of my results:

Exercise: Recommended weight training and HiiT style training

60% Power  40% Endurance – so I need to tilt towards more power exercises like high intensity interval training and weight lifting, with a bit of endurance thrown in. This is what I have tried to do over the last week.

Diet: Recommended a Mediterranean Diet – I do not like fish, but have decided to go vegetarian Monday- Friday and have meat at weekends. I have listed my results below with what action I have taken.

Carbohydrate: Medium sensitivity – eating wholemeal bread and pasta.
Saturated Fat: Low sensitivity
Lactose: Tolerant – ditched the Almond milk and back on regular milk
Coeliac: Low – eating wholemeal.
Vitamin B needs: normal
Vitamin D needs: normal

To watch:
Alcohol: Raised sensitivity – not drinking at moment, if do no more than 3.
Salt: Raised sensitivity – no added salt to my recipes.
Caffeine: Raised sensitivity – changed to decaf organic tea.
Cruciferous vegetables need: Raised – making an effort to incorporate more into diet.
Omega 3 need: Raised – taking organic milled Flaxseed in porridge and have capsules.
Anti-Oxidant need: Raised – lots of fruit and veg in diet for vitamins A, C and E.
Detoxification ability: Medium/Slow – not to exceed 2-3 servings of grilled meat or fish.

So I started following DNA fit guidelines from Monday 15th Janaury and another 1 lb dropped off this week.

Here is a catch up of 2018 so far, I have been busy and have tried to keep moving.  All day meetings at work are the hardest days to hit 10,000 steps, here are my step averages/calorie averages/exercise for the last 3 weeks:

  • 1-7 January 2018 = 85,509 steps.
  • 1-7 January average of 1232 calories a day.
  • 1-7 January = 3 exercise sessions: PT Weights session 1hr, PT circuits session 1hr, Jog/walk intervals 33 mins.
  • 8-14 January 2018 = 61,760 steps.
  • 8-14 January = average 1303 calories a day.
  • 8-14 January = 4 exercise sessions: PT Weights Session 1 hr, Interval run 30 mins, PT Circuits Session 1 hr, Interval Run 30 mins.
  • 15-21 January = 63,638 steps – need to do just over 6000 more steps today to reach my 70,000 average.
  • 15-20 January = average 1267 calories a day.
  • 15-20 January = 4 exercise sessions: Interval Run 25 mins, Interval Run 30 mins, PT Circuits Session 1 hr, Interval Run 15 mins, Interval Run 25 mins (in the pouring rain)!

Weight loss to date 2.1lbs @ 20 January 2018. Slowly but surely!

A New Year Healthy Lifestyle Plan

Happy New Year to all – may 2018 be the best year ever and you get a step closer to achieving your dreams.

Reflecting on 2017, I have learnt a lot about myself and know the pitfalls and barriers that stop the weight loss and regular exercise – see list below:

  • Family holidays – where you throw caution to the wind, even though they are active still consume wrong food choices accounted for 8 weeks of 2017 (an unusual year as usually get 5 weeks).
  • 2 x injuries from exercise – a tight painful calf just as I reached the 5k jog point in May, that would not go away, then a pulled muscle in my back that made me feel like eating sugar.
  • Poor food planning/shopping – which is critical when working full time.

I am starting 2018 with renewed vigour.  I am breaking my targets down into smaller chunks, so goal one is for the first 4 weeks of January (to the 29th):

  1. Have 2 x Personal Trainer sessions per week
  2. Start running (if raining/icy use XTrainer) again 2 x 15 minutes per week, followed by 15 minute weight or TRX Suspension session.
  3. Walk 10,000 steps a day or 70,000 over 7 day week.
  4. Keep an eye on calories and keep under 1300, but can earn more calories through exercising. Log on Myfitnesspal.
  5. Cut refined sugar, dairy and wheat from my diet. (Can reintroduce Wholegrain wheat after 2 weeks)
  6. Aim to lose at least 6lbs.


Sugar in milk – I had no idea?

I was logging my breakfast in MyFitnessPal today, healthy plain porridge and could not understand why it said there was 9 grams of sugar in my porridge – turns out it was the 180ml of Semi-Skimmed Milk. Now I am trying to keep my sugar under 40g per day, that includes natural sugars – which under further investigation I realised lactose (sugar in milk) is a natural sugar. But when measuring sugar levels cows milk can really bump it up – so plan B is revert to unsweetened Almond Milk and I can not taste much difference!

More information on milk is here, which is an interesting read BBC Which milk is right for you.

I am still on my journey that started in January 2017, one thing I have realised is that there is no quick fix (or you regain your weight just as quickly), it is a slow long term journey combining fitness and a healthy balanced diet.

The bit that I have found hardest over the last almost 10 months is being organised with my food, and working a busy working mum doing a 40 hour week with a husband that works into the evening!

I built my running back up to 5k and then had a calf injury so had the summer off, in September I visited a Chiropractor and found my pelvis was out of alignment and this corrected my calf. I started running again and saw a Personal Trainer once a week on the 7th October I weighed 10 Stone 9 lbs, so have lost approximately 1 stone since Christmas but been pretty much stuck around this weight for a while.

Early September I started a free weights programme with my Personal Trainer and mixed in jogging as my cardio, though have had another set back as over stretched my lower back on the Swiss ball exercising at home (not part of my programme, just seemed like a good idea at the time) and could hardly walk for the pain. So though I started a 12 week programme with an aim to drop a stone, this is now looking unlikely due to injury. Luckily a couple more visits to the Chiropractor and I have healed over 2-3 weeks, now getting back with the programme, though it did take a knock to my motivation and was off programme for a couple of weeks, hence static weight!!

One thing I can say is this is not easy, I am now back on it with  TRX Suspension Workout, which I will aim to do 4 times a week and then also add my weekly PT session which is 30 minutes for the next 4 weeks, then I will up it to an hour.  I am lucky enough to have an Elliptical Trainer in my sitting room that I will use to top up my cardio – and I must add I am still stepping using my Fitbit.

Long term I want to lose another 2 Stone, bringing me to 8 Stone 9lbs and to have excellent Cardiovascular fitness and good strength. This is not a quick fix it will be slow, I am hoping through my ups and downs that I can reach this by my next summer holiday.

Short term I am aiming for another 10lbs to get me to 9 Stone 13lbs. I am exercising and eating a healthy balanced wholegrain diet, and keeping an eye on sugar consumption – with the odd day off to have a life!!

Now I am over my lower back injury, I am back on it planning my healthy meals and doing my exercise, I will try not to leave it so long before my next post!!




Do probiotics make a difference to weight loss?

As per one of my previous posts I have been taking Optibac every day probiotics since 14th January 2017. What difference have I noticed?

I can not say whether it has categorically contributed to my weight loss, as I am also looking at macro nutrients and calories, together with exercise in the last couple of weeks. But what I can say from day one (2-3 weeks before I started exercising), they definitely make your bowel movements more regular, I have also suffered from no acid reflux (though this could also be down to food choices).  If I was to bullet point what I feel the main differences are since I have been taking them it is:

  • regular bowel movements
  • no acid reflux
  • no bloating
  • more energy
  • I noticed last week a less severe cold urticara reaction when out running in the cold

I am going to keep going. I try to take it every morning with my organic Greek yoghurt containing prebiotics.

I will do another update on this next month. I have seen similar reviews on the Optibac website, so I think that they may well be helping.

I am not a nutritional expert this is just my experience.

It is ok to have the occasional day off plan!

Another 1 lb down this week, so I’m going steady and slow.  I am now 154 lbs (11 Stone), still not back at summer weight of 149 lbs, it seems to go on quicker than it comes off me!!

I have upped my exercise in the last couple of weeks and started my running programme so far so good, this week I have hit 146 minutes of exercise and the government recommended is 150 minutes per week, so I am pretty much on it.  Plus 60 minutes of the exercise was with my personal trainer which is high intensity circuits (My thighs are still aching today – 2 days later – no pain, no gain – I suppose!!).

I thought I would take a little picture as I have lost 8 lbs since 2nd January and I can feel a difference in my clothes, my size 14’s are now loose.  Sorry the pictures are on a slightly different zoom and I was not in my sports kit for the first time (wearing jeans). I have lost 2 inches off my waist, from 37 – 35 inch waist, the NHS says for women that you need to lose weight if your waist is more than 31.5 inches, and over 34 inches is high risk for diabetes etc, so I still have to lose 3.5 inches on my waist to be in the healthy range and 1 inch to get out of high risk range eeeek can that be!

This week I have had a average of: 60g Protein, 134g Carbs, 70g Fat each day, my calories averaged out over the week are 1345 per day.   It did go very wrong on 2 days as I had a work function one evening and SPA day with 3 course meal (basically a day off)!!!

But occasionally you can have a day off, can’t you?

I am still allowing myself a few more carbs at the weekend than in the week, so I can still join the family for a slice of homemade pizza and the odd treat.  I do believe the trick is to allow yourself an occasional treat or a day off (as long as it is not too often) or it is very difficult to keep going.  Right I am off for a short jog/walk, to burn off my day off 🙂 !!!!  Have a good week all.

My end of month treat to keep me inspired was a new pair of running leggings (wind proof as it is sooo cold at the moment) and the vest top I am modelling in my update picture!


A month of life style change – 7lb loss

Whoop whoop I have lost 7lbs in my first month of low carb, counting calories mainly Monday to Friday with a few carbs thrown in at the weekend. My target weight was 152lb and I am 155lb, so maybe my 2lb a week target was a bit extreme, but hey 3lbs off target and a 7lb loss is not too bad.

I have started the ‘Running made easy ‘ programme this week, back at the beginning of 5k training (which is horrific thinking I ran a half marathon only 4 years ago) but starting out easy and in short bursts is a good idea as I a not training with a friend so need to motivate myself. This week I have been out in the dark, in cold weather and just to make it worse it has rained every day. I have done Saturday, Monday and Wednesday, Friday was gales and rain so I missed it, so will have to add an extra run tomorrow. Getting ready to head out in a minute for my first run this week, I have made myself a timetable and stuck it on the fridge to tick off as I go along here is a rough schedule:

Saturday – Intervals of run/walk
Monday – Intervals of run/walk & if not too hungry for dinner 10 minutes of circuits
Wednesday – Intervals of run/walk
Friday – Personal training session

To be honest I find week days easy as I am in a routine with planning my food and going to work, it is the weekends that I fall down. Something else I have noticed this week is my husband makes me fat!!!!

This week he had come home from work with a Cadbury chocolate rabbit (ok this was tiny), a box of Maltesers and a huge bar of Cadbury’s Milk Chocolate and flowers last night. I don’t mean to sound ungrateful but he needs to buy me less chocolate and more flowers. I have a house full of teenagers tonight and the huge bar of chocolate (that has not been opened) may have to go to them or it will torment me all week!  I did allow myself some of the other treats, but I would not have had them if he had not brought them into the house.

I am going to review my next target that I will aim to hit it on Saturday 4th March (4 weeks from today) to 6lb loss (an average of 1.5 lbs per week, any more will be a bonus) with a target weight of 149lb (10 Stone 9lbs, back to my summer 2016 weight). Yay to break the 10 Stone bracket. I need to remind myself that this is not a diet, it is a lifestyle change for food and exercise to get in optimum health. They go hand in hand, and crash dieting with out exercise leads to muscle loss which is not a good idea in your 40’s, as you get older muscle mass is an important factor to keep you mobile and active in old age.  The annoying thing about this is there is no quick fix, and while you are exercising the scales to not give the full picture as toning and inch loss will have a huge part to play, also muscle weighs more than fat. What I want to avoid is being slim and saggy, so ‘Slow and Steady’ however annoying needs to be my moto.

#babysteps  #newme  #weightloss  #getfit  #notreats   #Iamnotanexpert  #healthyliving  #balanceddiet