12 Week Transformation Challenge Week 2

It’s challenge week 2, day 4

So I know it’s been 4 whole days since I published blog. I’m sorry, challenge week 2 has been, well, challenging. Hubby has been home all week, and so my whole schedule has gone to the way side. My fasting went out the window, my calories went to the wayside and my exercise… This week, life got in the way, it happens to everybody. The important thing is to not write it off as a total failure and to keep on keeping on. I’ll keep on track from this day forward.

4 Days in one short and sweet fast paced post

So as this is a fast paced 4 days in one post, I won’t be specific about what I ate, but I will mention the highlights… so it was my daughters 1st Birthday BBQ in challenge week 2, and I was a good girl. I didn’t have too much junk food on the table. I went shopping and bought fresh Carrots, Celery and Snow-peas, and chopped them up into dipping sticks and had Vegetables and Dip. People loved it. The dip was store bought French Onion Dip, and Gherkin Dip. Two of my most favourites.

We had a Suasage sizzle for the kids. as we call it here in Oz, where you eat the sausage in a slice of bread, with tomato sauce and BBQ’d onion, except we didn’t have the onion. Cause Onion doesn’t agree with me if it’s not cooked properly, I get psoriasis. so I just avoided it all together.

My sister and I also made up an antioxidant rich fruit salad with Blueberries, Strawberries and Grapes, and the kids loved it. I didn’t have “fairy bread” I didn’t have doughnuts, or lollies. We had a salad with raw capsicum (bell peppers), cherry tomatoes,  celery sticks, carrot sticks and snow peas, and the kids just munched on the raw vegetable sticks, with dips. I also had some potato crisps and some tortilla triangles. They did get a slice of delicious store bought chocolate mud cake though. No complaints

Did you do any exercise this last 4 days?

Well umm, no. No extra exercise, not even my stretches, and it’s just ’cause life got in the way. I did take my supplements… most days, and I had my shake… most days.

Consistency has always been one of my weaknesses. If someone throws a spanner in the works, like Hubby being home for a week for example, It takes me a bit to recover, get back on track, but I did it. We’ll klnow how well I’ve done in spite of the change of circumstance on results day.

What are the wins?

Well there’s the limited junk party food. Thats a win. There’s the part where Hubby was home. That’s a win. I did take my supplements on some days. That’s still a win. I did do my shake some days. Another win. I wrote this blogpost. Another small win.

Remember it’s the little achievements that get you through. If you beat yourself up about life getting in the way,  you just end up self sabotaging your success, so don’t do it.

I believe in you

X Ali X

12 Week Transformation Challenge Day 7

It’s challenge day 7

It’s challenge day 7, which means results day. As I said in my previous post I’m feeling quietly confident, but before we get into that let’s talk about the day. So water intake 4L, Healthy Meals 2, shakes 0, supplements all except MANA, and my active fibre. Oops.

What did I eat?

Break-Fast… hubby bought me breaky in bed, so I had a croissant with ham and Cheese and a coffee. That was at like 7am in the morning. Morning snack was fruit toast, lunch was my purple slaw in a wrap, and dinner was at mum and dads. Pork belly with roast potatoes, roast pumpkin, roast carrot, and a salad. I don’t know if I kept under my calories today, but as long as I’m in deficit by the end of the week it will all be ok.

Results

So now’s the exciting thing… results

Workouts: 4x this week,

Measurements:

  • -3cm in the hips
  • -0cm in bust
  • -1cm in thighs
  • -0cm in arms
  • -2kg

Looks like it’s paying off. Without counting calories and only doing 30 min workouts every second day.

Let’s tailor it a bit more

I’m going to try and tailor it a bit more, herbalife have a meeting every Thursday in Perth, WA that has an Omron Scale with sensors that go all over the body, it’s quite an accurate scale that runs electric currents through your body while you stand on it barefoot and then reads the impulses to measure body density. Bones, muscles, organs and fat all have different densities, because they are made up of different cells.

The electric impulses read the density of the parts of the body it hits, and then sends the figures to a computer. This results in a rather accurate estimation as to body fat, muscle and bone percentages in your body. The computer program then compares them to the average population, and prints out a results page including diagrams. This will tell me my maintenance calorie level, my basal metabolic rate, my metabolic age in comparison to my actual age, and my body fat percentage in different areas of my body. It can also tell me if my bone density is a bit low etc. I can then read it, and make changes to what I am currently doing, or a Herbie-coach can give me a guide as to what I need to do to change the levels and get them where I want them. Hence tailoring my program just a little bit more to maximise results.

Enough about results let’s wrap it up.

So now I’m going to wrap it up. What were my wins for challenge day 7. I took all my supplements. Win. I ate two healthy meals. Win. I drank all my water. Win. I wrote this blogpost. Win. I have results heading toward my goal. Super Win

Remember it’s the little achievements that make it work.

I believe in you.

x Ali x

12 Week Transformation Challenge Day 4

Ali’s 12 Week Transformation Challenge

It’s challenge day 4 and I’m on my last shake. How? I was drinking the shake at least a week before I started the Challenge, and there’s only 20 serves per cannister. That is equal to 10 days of two shakes a week. I made it to 11 days. I have a confession to make,  before I started the challenge I wasn’t as vigilant, hence why I needed to set up a challenge.

Now that I’ve got that off my chest let me tell you about my day. Well I was naughty, I didn’t get my workout in. and I don’t think I got my calories in either. I thought I’d give myself a shot at Intermittent Fasting, because I’ve been doing some research, and all the ladies that have given themselves a name due to their athletic figure, or have competed in bodybuilding contest all do it with amazing results. So I thought I’d give it a try.

Don’t get me wrong I don’t intend to compete…

However I am going to try out a 16 hour fast per day, most of that 16 hours I’m sleeping. Basically when I wake up I don’t break the fast til about midday, and I only give myself 8 hours to eat my calories. I can have a coffee in the morning when I first wake up, without milk or sugar, or, in my case, I can have the Herbalife Green tea and all my supplements before 12 but otherwise nothing but water until midday. If you’re not doing herbalife or coffee, you can do a green tea with a squeeze of lemon, or any tea without milk.

So I tried that, and I didn’t break my fast until midday, in which case I broke it with a Herbalife shake with only water and my MANA supplement, and a piece of banana cake, with butter, my little one didn’t want it so I ate it instead.

A couple hours later I had a snack of 2 boiled eggs and baby spinach, dressed with a little french vinaigrette.

12 Week Transformation Challenge
2 Boiled Eggs, baby spinach and a french vinaigrette

2 hours later I had another Herbalife shake. This time I had with HiLo (or half and half) milk instead of water. The formula measure was a little scant, because it was the last of my shake, so I decided to add the milk. It’ll add a little extra protein, and therefore stave off my hunger a bit.

Heres the reason I didn’t do my workout…

I went to my Mum and Dad’s after lunch but before dinner. When I got there I filled up on celery, hummus, carrot sticks, kalamata olives, aged cheddar cheese and some amazingly delicious sunflower seeds and cranberry wheat biscuits. I ate a huge portion of this little packet of biscuits, probably about 10 or 11 from a 20 pack. Kudos to me cause I still got all my eating done before 8pm, my cutoff for the fast. Double Kudos cause when I think about it maybe I did get all my calories in. We all filled up on this little tapas. None of us had dinner, and I still got home too late to do my workout.

What are the wins?

Challenge day 4 has had a few wins. Intermittent fasting first day went well. I still ate at least 1 healthy meal throughout the day. We can call it two (it’s not like the tapas was all bad either). I drank all 4L of water. I still had my two shakes. And I wrote this Blogpost.

Don’t forget, it’s the little things that make all the difference. I believe in you

xAlix

 

12 Week Transformation Challenge Day 3

It’s challenge day 3

I can’t believe it’s already Ali’s 12 week transformation challenge day 3! Thats gone super quick. I’m finding my biggest issue at the moment is that I’m not eating enough calories… WHAT? you ask, the less calories the better right? WRONG… I need to eat enough calories per day to stop my metabolism from slowing down.

Yep I do, even the Intermittent fasters still eat a minimum amount of calories per day. So how do I do this…you guessed it, small frequent snacking. I need to eat at least a minimum of 1000 Calories per day, that’s half an adults daily intake, and less than half my daily intake.

What do you mean less than half YOUR daily intake?

I’m glad you asked, well everybody has their own BMR, or Basal Metabolic Rate, this is basically the minimum amount of calories you burn per day while you are resting. This is calculated by some complex calculations involving your height in feet and inches and your weight in pounds, your gender, and your age. I didn’t do the calculations myself, I used an online calculator, they are everywhere.

So my BMR is approximately 1,782 calories per day, then I add my general activity levels and I get … 2300+ calories as my maintenance level, this means I need to take in less then 2300 calories per day to lose weight, but equal or more than 1782 calories per day to keep my metabolism at its current level. Continue reading “12 Week Transformation Challenge Day 3”

12 Week Transformation Challenge Day 2

It’s Day 2 of ‘Ali’s 12 Week Transformation Challenge’

It’s challenge day 2 and so far I’ve been doing really well. I did my stretching exercise today. An inclusive hour of breathing, stretching and relaxation through Yoga. I have a set routine that I follow every second day. A .pdf will go up on the extra links page of the blog shortly. I drank 3L of water, took all my supplements, and made a healthy snack and a healthy meal.

What did I eat?

Well for breakfast it was all the morning supplements and a (Dutch chocolate) Herbalife shake, made with water. I added my MANA supplement and a shot of coffee. It was delish

My Morning snack was a quick and easy boiled egg on a bed of baby spinach with a yummy vinaigrette dressing, and a Herbalife Green Tea. Although alternatively you can have normal green tea with lemon, it offers similar benefits.

12 Week Transformation Challenge Day 2
Boiled Egg on a bed of Baby Spinach with a French Vinaigrette

Lunch was another Herbalife Shake, made with water, but this time I added fresh mint leaves, giving me a delicious choc-mint shake, mmm yummy.

I had another Herbalife Green Tea between lunch and dinner, and then for dinner I had Roast Chicken Salad with Creamy Mayo dressing. The roast chicken was a store bought quick boneless roast, so no recipe available, just a picture.

12 Week Transformation Challenge day 2
Roast Chicken Salad with Mayo dressing

Last but not least a Herbalife green tea after dinner. Oh yeah and 3L of water throughout the day. I was aiming for 4, but I didn’t quite get there.

Where am I struggling?

Well so far it’s just my water intake, although I do struggle with creativity in regards to my meals. I struggle to think of the next snack option, or the next dinner option. All my workouts tend to have to be done once the little one is in bed, hence why they are so short. That’s not that big an issue, but it might become an issue for working mothers or people with older children.

How do I feel so far?

Well for me, every day down is another accomplishment, and then there’s the part where I write about it, every day I can get that done is another accomplishment.

Little wins are the best way, I’ve completed my workout for the day. Win. I’ve eaten another healthy meal for the day. Win. I’ve drank my 3L minimum water for the day. Win. I’ve had more than one green tea for the day. Win. I’ve taken all my supplements for the day. Win.

When you look at the challenge as a bunch of tiny achievements, it’s much easier to keep your mind on the task. Apart from that little sense of accomplishment you get from making your life healthier, you get to eventually reap the reward of shrinking cm’s, stronger muscles, better posture, and confidence

If you’re doing this with me, keep at it. I believe in you

x Ali x

12 Week Transformation Challenge

I have decided to do a personal 12 week transformation challenge, I’ve called it *drumroll please*

Ali’s 12 Week Transformation Challenge

I know, super creative, here’s an introduction and a record of Day 1

Why?

First my why. I am a stay at home Mum with a 12 month old, and I have gained 20kg in 2 years, that’s 10kg a year, or just under 1kg a month. Ideally I should be more than 20kg lighter, but since I don’t want to overwhelm my mind or my body, I’m going to aim for 10kg by the end of the challenge. That’s approximately 3.25kg a month, or just under 1kg a week. This is both achievable and healthy.

How?

In reality I will not be jumping on the scales again until the end of the challenge. This practice is both depressing and stressful for me, so I won’t be weighing myself regularly.

I will be taking my measurements weekly: Bust, Hips, Waist, Shoulders, Upper arms and Thighs, I’m also going to record every workout, and take progress photographs, allowing me to work on my posture. You’ll see what I mean in a minute. Continue reading “12 Week Transformation Challenge”