The Mad Month of May!

Alrighty, so May.  Boy it has shot by fast and I have done/been a part of some pretty awesome things.  Firstly I completed the Mother’s Day Classic in Adelaide.  7.2km run…no I did not run that distance but did a good combination of walking and running to finish in under an hour.  I was SO nervous and was so tempted to not do it, but I’d roped a mate into doing it with me so I couldn’t back out.  Alright I thought…just do it.  You can do it!  We walked to the start line and my heart was pounding…nobody looked twice at me, but I wondered what on earth I had gotten myself into!  Too late, we were off…I had no choice but to just go forward…I ran almost 2km…the furthest I’ve run consistently, I’m no runner, give me a weights session any day, so that was a huge achievement for me.  At the last corner I could see the finish line, and sprinted, I could hear people on the side lines saying, “Woah! Watch her go!” “Wow! Go girl!”  That was a great feeling, to sprint over the finish line, the public cheering for me, and receive MY FIRST EVER MEDAL!  Yes, I have never before received a medal!  It was a great moment, and yes I realise that every person who finishes the race receives one. 

Before the race...

The crowds before the race...

Me with my first ever medal!

Earlier this month I received my copy of Michelle Bridges new book that has been released in the US titled “Total Body Transformation”.  Why?  BECAUSE I APPEAR IN IT!  Yep, flip right to the last page and you will see me in the top row, right in the middle.  I remember submitting photos and thinking, meh…I’ll never be chosen, sometimes I do still doubt myself.  But I was chosen.  A few days after receiving an email saying I would be featured, I had the opportunity to meet Mish.  I told her that I was in the book.  She told me how hard it was to choose who would and would not be featured and that she was very proud of my achievements. What an amazing thing!  To be published in a Mish Bridges book, even if it is only available in the US!

'Total Body Transformation' (US version) - Michelle Bridges

Hanging out with my mate Mish ;) - (back in Feb)

I have also spent a majority of last week sick in bed.  That was not fun at all.  Sometimes you just push yourself so hard for so long that you just collapse.  Yep, well it is the end of semester (almost) and starting my placement (teaching) a being surrounded by kids all day, my body just crashed.  I was pretty miserable and couldn’t eat, let alone train!  So I did not train all week.  I felt so guilty for it too.  I know I shouldn’t but I did.  It taught me that even though I felt fat and lazy, when I got back into it, my body remembered what to do, the muscles remember.  Heading back into the gym after a week off felt amazing!  My mind was clear and I felt so alive!  It made me think that maybe, just maybe (not all the time, or even often) I do not need to train as hard and as often as I do. I can’t see myself slowing down though!  I love my training too much.  It is fantastic ‘me’ time.

This month I also gave Bikram Yoga a go…I wrote off Yoga after trying it a few months back, and I hate humidity and too much sweat…so naturally I thought yoga in a steaming hot room would be a great idea.  The sweat was intolerable, I was hot, it was humid and I was frustrated.  I mean, I’m glad I tried it but I can now say it is not for me knowing that I gave it a go! 

My 'Post Bikram Yoga' face!

I have been participating in the 12WBT weekly challenges too…I made it a goal to participate more in the weekly challenges and I certainly have been doing so this round...example...

Week 2 challenge - #12WBTgreenie

Week 3 challenge - #12WBTpushup

Oh and THIS HAPPENED! Yes, small things delight me!!  Ecstatic much!! =D

So this is what May looked like for me (on top of my daily life).  Full on and challenging but VERY rewarding too.  I work hard and it certainly pays off!

Liz Xox

My 80/20 life-style

Sometimes people assume that I live in my own happy bubble of motivation, waking up every morning, jumping out of bed saying “WOOOO!  I’m going to go and smash my training and wash it down with a delicious brekky of the top ten super foods wilted/steamed/blitzed etc, etc, to form some congealed mess of nutrition”…No, this is not me, I love my food.  I want to make it clear that I AM NOT PERFECT! No one is. 

I was at work a couple of weeks ago and was about to chow into a piece of white bread toast with butter (provided).  I thought, what the heck?  I haven’t had white bread and butter in over a year, time for a treat.  The comments I got were ridiculous!  “Are you really going to eat that?”  “Omg! She really is going to eat that!” “What are you doing?” “You’re going to regret that!” “Are you allowed to eat that?” “Shit, if Liz can eat that, so can I! *Throws self at the food*” WOW! I thought, these people clearly don’t know the first thing about healthy living – Liz style.  From my experience, a lot of people think that to be healthy you have to deprive yourself of all bad food, only eat your greens and protein and then treat yourself to a carb on weekends...and oh no sugar! WRONG!  To my way of thinking, balance and consistency is key!  I had a discussion with a good friend the other day, she said to me, “Liz I love that we can still have our dinner dates, you don’t deprive yourself of eating out and if need be you find healthy options”.  All I could think was BINGO!  I have it down!  For me, this lifestyle works.

Ok, so here I go, I LOVE a good burger! Yes I eat clean a majority of the time; I pump myself full of super foods on a regular basis and I definitely enjoy them.  But I do not eat like this all the time.  I follow the 80/20 rule.  Eat clean 80% of the time and treat yourself 20%.  Hear me out.  In recent posts I have talked about not being on a diet, but changing my lifestyle.  I think it is natural to crave different foods at different times and unfortunately ‘junk’ fast and processed foods have become an accepted, normal part of today’s society.  Yes these foods can harm our bodies in large amounts, hey I was proof of that, but when you learn how, I also believe that they can be ENJOYED in SMALL amounts. 

Ok so when I say I love a good burger, I mean a GOOD one.  You won’t see me chowing down on a Big Mac at my local McDonalds, or rushing off to KFC for a Zinger Deluxe, these are just pumped full of unnecessary sugars, fats and chemicals.  Instead you will see me carefully choosing one of the cool new burger bars, which seem to be popping up all over Adelaide (no sugar buns thanks!).  This is a treat, I enjoy eating out with my mates and clean eater or not, who doesn’t love a meal out with good company?  A good burger has to be accompanied by hot chips…oh I’m salivating as I write this!  Surely the best kind are those hand cut, crunchy home made rosemary salted ones?  Well, to me anyway! And to those of you who don’t believe I eat burgers and chips, here is your proof!  Because hey, there are plenty of people out there that are shocked and horrified that I would ever possibly even consider allowing chocolate to pass by my lips!  Note: I LOVE CHOCOLATE!

The Hackney Hotel (Adelaide) - The "Hackney Wagyu Beef" Burger, I think goes down as one of my all time favourites!

Enuf Burger at Glenelg North (Adelaide) uses wholemeal buns! And for those of you who still didn't believe that I ate burgers, here...I made my friend take a picture!

Ok, so more about the 80/20 rule.  It has taught me self-control and self-discipline.  It has taught me about how to live a healthy, balanced lifestyle without depriving myself of what my body craves.  Over time clean eating has changed WHAT my body craves.  Seventeen months ago I was a junk food addict.  I craved salt and sugar CONSTANTLY.  Fast-forward to today, my cravings are not as strong as they once were (or my will power muscle is just much stronger), and I no longer need the huge portion sizes I used to, to satisfy a craving…everything in moderation!  I don’t get too carried away with the maths any more, sure I did when I had a lot of weight to lose in the beginning, but now that I am at a weight I am comfortable with, I find a rough calorie count is all I need to keep me on track.  Basically I look at it like this: 20% of my main meals each week is roughly three meals, or a meal or two with coffee and or dessert dates.  The main thing I try to remember here is that I’m not having a ‘cheat meal’, there is no cheating in my lifestyle.  It’s just another meal.  I know that as soon as I view it as a ‘cheat’ it could potentially become a total blow out!

So, no I’m not perfect.  I do not eat clean 100% of the time; I don’t think anyone could do that!  In today’s society, surrounded by calorie-laden foods, it’s just not possible for the average person.  80/20, it works for me, it may or may not work for you.  Everyone is different.  But to everyone out there who thought I only drink water and green smoothies, I love a nice glass of wine.  To those people who thought I gave up chocolate, I still indulge in it!  And to everyone who thought that to be healthy means you have to give up your favourite foods, guess what? YOU DON’T!

Liz Xox

This is they type of food I eat 80% of the time, whole and healthy super foods!

Weight loss for good!

                                                                                       30kg's difference!

I have had a lot of people ask me how I lost weight.  So I tell them.  The next thing I am asked is how have I kept it off?  Ahhh, yes…how many times have we heard it?  The crash diet to lose weight, only to put it all and sometimes more back on!  Well here are my tips to losing weight and keeping it off, it doesn’t matter if you’re wanting to simply be healthier, just starting out, already at your goal weight or somewhere in between, this is a lifestyle that anyone can adopt if they want it enough.  So here I go…all my tips, hints and suggestions rolled into one place!

1.     Get inspired

This is crucial.  You can want it, but what will keep you moving toward your goals when your alarm goes off at 5:00 in the morning for that before work training session?  Create an inspiration board for yourself.  It can be quotes, pictures or symbols.  Make sure they are important to you.  This is your space, your place to come when things get tough.   

                                                                                          My inspiration board

Check them out.  These have really helped to motivate and inspire me to be the best I can be:

http://reasonstobefit.tumblr.com/listofreasons

https://www.youtube.com/watch?v=Bo3wHRR_xWE&feature=player_embedded

Get onto pinterest and or instagram and follow real people.  People who live this lifestyle everyday and share it with the world.  Check out the amazing Kate Beck, a super inspirational young woman!

http://cocogirlbutter.blogspot.com.au/

2.     WANT IT!

You gotta want it bad!  It sounds so simple yet this is where a lot of people stumble, myself included.  In the years leading up to me deciding I truly wanted to lose weight, I would stumble at the very first hurdle.  I would say that I wanted to lose the weight, but when faced with temptation, I would always give in.  You have to want it so much, no amount of ice cream can deter you from your goals.  You have to let that goal fill you up, let it take over your mind and make you determined.  Because guess what?  If you don’t want it badly enough, you will never achieve it.

3.     It is a lifestyle.  Start slowly.

I have never thought that I was on a diet.  I have always simply, been changing my lifestyle.  I started very slowly and I think this is what helped my to stay on track when it was hardest in the beginning.  My first aim was to cut fast food out of my diet.  The second goal, was to start walking every day…can you see how I did it?  Don’t even consider yourself to be on a ‘diet’ because you are setting yourself up to fail.  Diets eventually end, lifestyles don’t.  Start now. How many times have you told yourself you will start on Monday?  What are you waiting for? Just do it, why not NOW?

4.     Make a plan and set some goals.

Yep, you don’t have to have a plan set perfectly in place to start.  Make that plan and GET ORGANISED!  Get your diary out and write down EVERYTHING!  Don’t leave anything out.  Write down when you are going to train, when you are going to cook and when you will be dining out. This way you are prepared, there will be no surprises.  Once it is in the diary, it has to happen. Think of your training as meetings with yourself.  Bosses don’t cancel!

Goals.  Make them smart.  Specific, measurable, achievable, realistic and time based.  Yep, this pretty much sums it up.  For example ‘lose weight’ is the goal here.  But it isn’t very specific, measurable, achievable or time based.  A smarter goal would be: ‘In one month, I would like to lose 4kgs’.  This is specific and measurable.  Depending on your weight, build and fitness level, this may or may not be achievable.  It was for me when I was just starting out, so it was realistic and time based as I put a date on the completion date.  I find that my goals really help to motivate me.

5.     Work for it!

Every damn day, just do it!  No I’m not joking.  Train 6 days a week…and GO HARD!  Challenge yourself, push your own limits.  If you stumble, get back up straight away.  Not tomorrow or dare I say it, Monday…NOW!  Falling down is a part of life; it is how we get back up that counts. Set goals and have the guts and determination to smash them.  Nutrition wise, adopt the 80/20 rule.  Eat clean healthy and nutritious whole foods 80% of the time and indulge 20%.  This way you are not depriving yourself of anything and you are less likely to jump back into bad habits claiming it was all too hard.  I’m not going to lie to you.  Losing weight is hard!  It’s all a mind game.  If you tell yourself you can’t, then you won’t.  Similarly, if you tell yourself you can and you will!

You’ve got this.  I know you have.  Have faith in yourself and you will.

Liz Xox

My February 12 Week Body Transformation, Training Buddies, Chocolate Cake and the Week that was!

Hi everyone!  This weeks post is a little bit all over the place.  It has been a huge week, and I couldn’t decide on one topic to write about.  So I decided to write about everything!  Well…a few awesome things that I did and or realised this week.

So, here I am, another round of 12WBT down!  Those twelve weeks flew fast! At the end of round three 2013 (September) I hit my goal weight, then for the following twelve weeks I started to get bored with my workouts.  I was in a bit of a gym rut and went threw what I called at the time, my “screw the gym tantrum”.  During this time I went back to swimming and went for walks and runs.  Even this started to get boring and I thought I was doomed to boring cardio workouts forever and thought, well, no wonder people completely fall off the wagon and give up going to the gym!  Oh so wrong I was! 

So, I set myself a new challenge, which was to tone and shape.  Shit…this would mean competing with all the buff males for the free weights.  Ok, I can cope with that; maybe…I just want a strong set of arms and a flat stomach, ok that means I’m going to have to start lifting some weights…I can deal with that.  The weights area of the gym has always been very intimidating to me.  I managed to recruit a few gym buddies and 12 weekers this round so I’ve had plenty of mates to train with.  Training with mates definitely makes working out a lot easier and turns it into something social.  How and why?  Firstly, you are more likely to turn up to the training session because hey, you’re not going to stand your training buddy up…right?!  Secondly, you push each other.  Yep, a little bit of competition and someone to yell at you to keep you going can mean the difference between an average workout and taking the roof off it!  Third, as a female in the weights area, especially in my gym, you can look like a fish out of water…with a buddy, you’re not alone!! Yep a good training buddy is worth their weight in gold as far as I’m concerned! 

So we started to hit the weights, it took a bit of coordinating, slips and trips, trials and error but we all got there in the end!  I’m learning to walk around the gym with my head held high, and not to let anyone intimidate me; I’m definitely getting better at this.  We soon figured out that at a certain time each night, there is a free room to use…SCORE!  So many times this room has been used to set up grueling circuits, other times it has been a quiet place to stretch or dare I say it…chat!  Oh and play…throwing fit balls at each other? Yep!  That happens, it’s fun!  This round has been so much fun and I owe that to my gym buddies, you know who you are.  February hasn’t been my best round nutritionally and until I compared week twelve to week one, I did not think I’d made any progress. 

I think it’s safe to say that I have definitely made progress!  I am continuing to lose fat and gain muscle, which is my aim.

It was back to Uni this week, which means six solid days of work a week and minimal sleep and down time.  So on the Sunday, I prepared myself for the coming week and cooked up a storm!  The fridge and freezer were restocked to make eating well easier on such a hectic schedule.  So this cook up included a delicious chocolate cake for my brother’s birthday.  I will openly admit that I did not think that it would be remotely edible.  I mean…really, healthy chocolate cake?  Three letters, Y.U.M!  It was delicious, so if you are in need of a chocolate cake recipe give it a go and let me know what you think! (Just remember that healthy does not mean low in calories so enjoy in moderation!)

Liz’s Healthy Chocolate Cake!

Ingredients: ¼ cup cacao powder, ¼ cup almond meal, 2 teaspoons baking powder, ½ teaspoon of ground cinnamon, pinch of salt, 4 eggs, ¼ cup honey, 1 tablespoon natural vanilla essence, ¼ cup melted coconut oil.

Method: Preheat oven to 160 C.  Combine the cacao, almond meal, baking powder, cinnamon and salt.  Add the eggs, honey, vanilla essence and oil.  Mix well until smooth and combined.  Pour into a lined cake tin and bake for 40   minutes or until cooked through.  Allow to cool.

To make the ganache, place a small block of 70% dark chocolate in a heat proof bowl, over top of a saucepan of boiling water.  Allow to melt.  Add a good dollop of low fat Greek yoghurt and mix well.

Top the cake with the ganache and fresh berries of your choice and enjoy!

It was such a nice surprise on Friday to come home after a LONG day to my 30+crew merchandise.  It brought such a smile to my face!  I have a new favourite hoodie and am proud to be rocking it!  This is definitely an article of clothing I feel like I have earned the right to wear!  For those of you who don’t know what 30+ is, it is a group of 12 weekers with thirty or more kilos to lose.  We support each other along our journeys.

Other things that happened this week…I bought more active wear…yes yes I have a problem I know!  But why is this significant?  IT IS PINK!! I have never been an overly girly girl and pink…well I was brought up on blue.  As a young girl my bedroom wall were blue, I wore a lot of red, white, blue, yellow…basically any colour except pink.  As I got older I associated pink with being very feminine, which was not how I ever felt being so large.  I never felt attractive enough to wear pink.  Long story short, I am starting break that stigma.  I am starting to learn to wear pink.  I deserve it now and feel like I can rock it and own it whilst feeling comfortable in my own skin!  So…here is a nice (sweaty) pic of me in my first pink top! 

So this basically scratches the surface of my week.  But these have been the highlights.  I realised this week just how far I have come in the last twelve, even though I didn’t think I had.  It just goes to show the importance of documenting your journey and mapping your progress.  When you can look back at old photos, you realise just how much change you are capable of, it can also help to motivate you.  I now know that I am capable of so much more than I gave myself credit for.  This in itself is a huge idea to get my head around.  And for today I will leave it here.

Liz Xox