I wanted to write a blog today on Reasons v’s Excuses.
I’d never use the word excuse in my group, I’m just not very comfortable with the word, I’m not 100% sure why? I think it’s because it sounds quite judgemental. Only you know if you’re using something as an excuse or a genuine reason to stop you from doing something.
I was shattered yesterday, so I used it as an excuse not to go to the gym, I’m sure if I really wanted to I could of found some energy to get up and go. I know I’d of felt better after too. My alarm went off this morning and I lied in bed trying to think of another excuse not to go, too tired, too busy, not got an outfit ready, I could go on. But I snapped myself out of it and went. I did spin and pump and I’m so glad I did. We always have such a laugh and you feel great after. If I hadn’t of gone I know I would of felt bad.
If I think back to before I found slimming world I could of wrote a book on excuses!! I made tons of them as to why I couldn’t lose weight.
I can’t eat healthy because…………..
I can’t cook
It’s boring food
I don’t like it
It would be rude not to eat it
I’ve been taken out for dinner so I have to eat it
They’ve made me this cake so I have to have it
I’m too tired to cook
I’m too busy to cook
I’m too hungover lol
I haven’t got time to shop properly
I don’t want to be deprived
I want to eat what everyone else eats
It’s too expensive…
You get the idea!!!
At the time I really believed these were real true reasons why I wouldn’t succeed at losing weight. I’ve proved now though that they were in fact excuses!
I’ve learnt to cook and it’s actually pretty easy! There’s millions of recipe books and fab quick easy ideas on the website. There’s also low syn convenience foods that you can have too. You can see from my food photos that healthy food isn’t boring at all!!! It can be if you make it boring, but there really isn’t any need to. I’ve discovered foods I didn’t even think I liked! If you’re tired, no worries, a quick stir fry, an omelette or bulk cook so you can whip something out of the freezer. Or use a slow cooker, I love these!! Come home and your dinner is ready!! If I timed myself getting a take away, going from my house to the take away, choose my order, wait for it to be cooked, pay for it and get home to serve it, I could of easily knocked up a sw friendly meal in that time! Guess what else, mine would be cheaper too!! If it just has to be a take away, no problem!! There’s a lot of low syn options to go for, we don’t have to go for a high syn version just because we’re tired do we?!? Healthy food actually gives us more energy, eat rubbish and I feel rubbish!! As for expensive, it can be yes, but it can also be cheap if you shop smart. Aldi is amazing for cheap superfree foods, there’s tinned foods, frozen and loads of fab markets. I was a student when I lost my weight, I made loads of cheap pasta dishes, went for all the special offers and bought non branded products. So all those so called reasons I used weren’t really reasons were they?!?
I did break my foot once and couldn’t go to the gym, that’s a true reason!! Thinking about it now though I could of done arm weights ha ha!!
Let’s look a bit further in to this.
What are Reasons and Excuses?
“Reasons are rational explanations given for thinking in a particular way or for doing a particular activity. They are basically logical justifications in accordance with some motive. While excuses are an attempt to convince oneself or others about the difficulties involved when a promise is not kept or there is lack of progress, or simply, when something is not done. Excuses are often disguised as reasons as the sayings go, ” An excuse is a lie disguised as a reason” “An excuse is a skin of a reason stuffed with a lie”.
Pretty heavy stuff!! The word lie, eeeeekkkk, that’s how it makes me feel, but deep down, if I’m honest with myself, I was actually lying to myself. Why did I do that?!? The only person I was hurting was myself. All those unhappy years wasted. I lost my excuses and found my results. If you really really want something nothing can stand in your way.
Have you ever made an excuse to skip a meeting at work? A date with a guy? An event with a friend?!? You need to give an excuse or a reason only in two types of situations- one, where you were supposed to do something but ended up with something else and two, where you were not able to do the required activity at all and need some explanation to get you out of the embarrassment, or to make others see why it wasn’t your fault and you should not be blamed for it.
So how can we avoid harming ourselves by making excuses?!? Believe in yourself. I had to tell myself I could lose weight and I had to believe it. No one or nothing was stopping me. If I was taken out for dinner, I’d politely request a healthy option. If someone was thoughtful enough to buy me a cake or some chocolate, I’d politely thank them and take it home for someone else to eat. This isn’t being rude, this is being true to yourself and your goals. If people care and love you, they honestly won’t mind! People soon respected my goals as I shared they were important to me, so they’d buy me fruit, smellies or a little trinket. These meant so much more to me. Family dinners at other peoples houses can be a challenge, full fat roasted potatoes, cake and custard for dessert, did I have to have it? Nope! They loved me and knew my weight loss was important to me so they’d do me sw roast potatoes and fruit and use sugar free jelly and a muller light 🙂 Be confident. Be assertive in a nice warm way. Give it your best.
Sometimes things might go wrong. No one is perfect, especially me! We all slip up sometimes. We have our syns and tons of amazing free foods, superfree and healthy extras, but sometimes we lose our way. If this happens, don’t worry about it!!! Don’t do the guilt thing and beat yourself up, it won’t help you. Just draw a line under it and move on. Take a positive and learn from it, that way if it happens again you’ll be better prepared.
Do you know though the scary thing about lying to yourself or using excuses? We can convince ourselves they are true and we let them define us!! I can’t lose weight I’m useless, I can’t run I’m too unfit, I can’t cook I’m terrible at it….. Don’t limit yourselves!! You can re invent yourself every single day if you want to.
Most of us can confuse a reason with an excuse. It’s easily done and if you do this you won’t be alone, I’ve done it loads of times!!! Next time you think of a reason to not go and exercise and do some body magic or a reason why you can’t food optimise, think twice about whether it is really a valid reason or just an excuse, only you can decide.
Happy Fopping guys xxxx
Well my Sunday was very different to how I used to spend my Sundays!! Normally I’d wake up, false lashes still on, sometimes clothes still on lol. My first thoughts were, oh my god what did I drink last night!! Then the entire day would consist of eating, TV, Facebook, then repeat until bed time!!
Today I bounced out of bed at 7.45am, had a big breakie of smoked salmon, scan bran, scrambled egg and sautéed veg. Threw some gym clothes on and drove to draycote waters. We co ordinated a sw race for life event today. Members from all different groups met up and did a five mile run/walk. That’s quite bloody far, especially if you’re out of practice!! I do lots of gym classes but outdoor running is so much harder!!!! I really enjoyed it though, it was so lovely seeing everyone. We need to work out what we raised and how much weight we’d lost between us. One amazing couple have lost now 19 stone between them!! Just wonderful.
After we completed it I headed to the nearest subway, I was starving!! Syn free turkey salad for me, came home and used some balsamic vinegar to keep it syn free. I love love love subway salads!!! My bf had a meat club and crisp’s ha ha, he’d earned it though, so I’ll let him off 😉
Then after a five minute break I was busy again moving more stuff from my old house!! Fridges, dressers, office stuff, flipping hard work!! Three tip runs later and I’m done! Queue a big bowl of fruit, fat free Total Greek 0% yogurt and some choc shot. Heaven!!!! I had one large glass of wine last night and one small one then went on to tea!! How my life has changed!!!! I’d best make up for this grown up adult behaviour soon!!!!
Having withdrawals today as no shopping!! Might have to have a quick peek online now!! Have a lovely Sunday all.
Happy Fopping xxx
Do you every struggle to fit in body magic? I’m moving house next weekend, so with work, moving etc the gym has fallen off this week. I feel pretty rubbish for it and to be honest it’s probably just an excuse, but other things have to take priority sometimes.
However what I try and do when I can’t get to the gym is use my trx. I’ve only recently discovered these, it seems to be the latest craze amongst female celebs. If you’ve seen the pictures of Danielle Lloyd looking amazing, you’ll know what I mean. A lot of mothers use them after having babies as they are fantastic at helping you to re build your core muscles.
Me being me, I had to test it out! I showed my bf the pics and he said he’d got some trx straps!!! Amazing! Now the first time I tried it the door wasn’t secure and I literally fell flat on my face ha ha, very embarrassing. Luckily I didn’t smash any teeth when I crashed to the floor ha ha. No one saw though so it’s fine!! My bedroom door was stronger so I had a go in there. I just googled trx work outs and found some fab ones on you tube. You just fix them to the door shut the door and then do different exercises. As it uses your entire body weight you can get really good results really quickly.
So what is a trx?!? The TRX was the brainchild of a Navy Seal, born out of necessity for keeping in shape during deployment. The principles are simple: hang it up (you can do this at home using a secure bracket), grab the stirrups and work your body against gravity to build muscle and burn fat. The instability caused by the suspension develops serious strength that’s very hard to replicate with regular weights.
You can buy them online, it’s more of an American thing but it’s quickly getting more and more popular over here, I’d highly recommend them as long as you can be motivated to exercise at home. It’s fab for a busy mom or for someone that maybe can’t afford a monthly gym fee. They aren’t cheap, but they are fab and will last forever.
I’ve shared some pics so you can see what I mean. Happy Fopping xxx
Monday, fun day!
Wow what a busy day!!!! I always fit my gym sessions in first thing, if I wait till the evening I won’t go! I like to get up early and go before I start work. A lot of what I do is evening based, which means I’m lucky enough to be able to go to the gym in the morning. It’s a great place to switch off and it makes you more motivated for the day ahead.
We did the new body combat release this morning. Body combat 90 I think it was. Flipping heck!! It wasn’t easy!! I get comments that I don’t really sweat or I look too fresh to have just worked out, but trust me I always try really hard, I’m just not a sweaty betty thankfully. We did a new move, the superman punch!! You think it’s going to be a kick, then bang, you land a punch! There were a lot of running man moves, this was tough! I wanted to run, straight out the door! Half way through the class my sports bra decided to undo lol, great!! Not ideal when jumping around and kicking. Then it wasn’t till the end of the class that I realised my top was on inside out haha. Whoops!! Monday morning rush!
After the class I quickly popped to the local Royal Mail office. I’d missed two deliveries. The guy said to me, “don’t worry I don’t need your ID or name as I know it by now! You keep Royal Mail going with all your shopping” lol made me giggle, he’s not wrong!! It was a pair of shoes I’d ordered and some more Topshop trousers. I love the shoes but I don’t like the trousers 😦
After that I quickly viewed a house. After selling my beloved beautiful townhouse, I’ve been renting. It’s just not big enough now for all of my clothes and shoes, oh plus my BF is moving here lol. I guess I should make sure there’s space for him and his stuff too! (Joke if you’re reading this C). Now we’ve been looking since December, but they literally go in seconds. So this time I was like a ninja after my combat class! I viewed it, within ten minutes I’d called the estate agent, filled in the forms and shot them up to their shop with my ID. C said he’s never seen me move so fast, cheek!! It made me laugh when I called to view it, the lady asked me my name then said, are you the Slimming World girl? Ha ha I’m famous! It turns out her best friend is a member of mine and a friend, so I’m hoping this might help!! There are others interested and it’s not judged on first come first served, so I tried to sell myself, not literally!! So fingers crossed for us!!!!
I’ve then spent the entire day doing month end, which I really enjoy. I’m a Senior Consultant, I run a class once a week, 5.30pm and 7.30pm. The most members I’ve had in one group in one night was 198!! I just adore it. I’m also an area manager too, we’re called Team Developers at Slimming World. I look after 31 other groups in my area and I have the best team ever!!! We care for an average of 2000 members per week. The team is going from strength to strength and I’m so proud of them all.
Working from home however can equal eating all day!! I always eat on plan but I can over eat, just because I can! Two steps and I’m in my kitchen! Sometimes without even thinking I’ve got a cooked chicken breast in my mouth or yet another piece of fruit, yet I’m not actually hungry! As I knew today was going to be full on, I had a very filling breakfast. My trusty scan bran, (2 from my b choice), a small tin of baked beans, a poached egg and some tin tomatoes for my superfree. Lunch was some roast chicken left from yesterday, with a salad and a small sweet potato. I also did one of my fav pizza topped mushrooms for added superfree. I got peckish some had another scan bran from my HEB with some fat free cottage cheese and a carrot! Dinner is chicken fajitas inspired by our fab website.
Cook time: Ready in about 15 minutes
Syns per serving:
Extra Easy: FREE
1 red pepper, halved, deseeded and finely sliced
1 green pepper, halved, deseeded and finely sliced
2 medium red onions, halved and finely sliced
2-3 skinless boneless chicken breasts, cut into chunks
1 tsp smoked paprika
1 tsp cumin
2 fresh red chillies, deseeded and finely chopped
Juice of 1 lime
Low calorie cooking spray
Salt and freshly ground black pepper
For the salsa
½-1 fresh red chilli, deseeded and finely chopped
15 ripe cherry tomatoes, halved
Small handful of finely chopped coriander
Salt and freshly ground black pepper
Juice of 1 lime
Spray a non-stick pan with low calorie cooking spray and place over a medium-high heat. Add the peppers, onions, chillies, lime juice and spices and stir-fry for 4-5 minutes. Add the chicken, then stir-fry over a high heat for 5 mins until the chicken is cooked.
Meanwhile, tip the salsa ingredients into a food processor, along with the lime juice and a little seasoning and pulse until finely chopped.
Lay out the ingredients on a table and serve.
Tip: Serve with homemade coleslaw (cabbage, carrot and onion mixed with fat free plain yogurt), grated cheese (Healthy Extra ‘a’ choice) and rice. Or if you want a tortilla then you can use an asda be free one as your HEB or simply lettuce leaves x
Phew!!! I’m shattered!!! Did an hour of body combat this morning and then straight after an hour of body pump. I always prefer weights to cardio but this morning was hard!!! I’ve got a busy day today, gym, my gorgeous nieces birthday, sorting a house viewing out, eeekkkk and then I’m off out tonight. It’s date night, so we’re going for a few drinks and then to an award winning Indian restaurant. I’ve never been before so I’m excited!!! I adore Indian food!! It’s a really easy meal out to do in plan. I always have chicken rogan josh or chicken dansak, both are only 6.5 syns. I’ll have it with boiled rice and I always ask for a side salad. I never have nan bread as it’s sooooo high in syns but I do sometimes have a poppadom, but at 4 syns each they are quite high for what you get. I might just have the onion salad now I’m thinking about it, this is why it’s important to pre plan when you’re eating out.
So I wore my favourite trainers today, I love love love them!!! I’ll do a post on all of my trainers soon. It’s the only flats I own!! After the gym I had the most gorgeous lunch!!!! Turkey burgers, pizza topped mushrooms and salad. The burgers is just extra lean turkey mince, season, Cajun powder, chilli and a pinch of garlic. I then grilled them along with the mushrooms. The mushrooms are really simple. You top them with either tomatoe purée or tinned chopped tomatoes, mixed herbs and extra light mature cheese from your A choice. Dessert was mixed berries with diluted choc shot, so not even 1/2 syn and an Aldi syn free Greek lemon yogurt. Just what was needed after the gym!!
Right I’m off to get ready to see my little birthday princess. Have an amazing weekend all and Happy Fopping xxxx
Firstly I’m not a fitness expert and never will be. Before I gained my weight I played squash for 10 years, I played for the West Midlands and loved it. When I hit 15 though the Sunday six hour training sessions got boring and I lost interest. At my biggest I was too embarrassed to go the gym so didn’t bother. Practically every personal trainer, fitness expert and slimming expert will tell you that weight loss is 80% our diet and 20% fitness and exercise. Say you worked out for ten hours in a week, that still leaves 158 hours to ruin it in the kitchen.
As a slimming world consultant we are trained on our version of increasing fitness levels called body magic. How often have you thought ‘I only lose weight when I do Body Magic too’, or ‘I’ll lose weight next week because I’ll exercise more’? Not exercising often gets the blame when we don’t lose weight – it can be all too easy to assume that’s it’s our exercise (or lack of) that’s made the difference. Well it might surprise you to hear that if you Food Optimise without exercise – you WILL lose weight.
Misconceptions about activity and its effect on weight loss can often start to weaken our belief in Food Optimising – and we’re here to put the record straight, bust those mighty myths and ensure you’re on the path to weight loss success!
Food Optimising and Body Magic, the facts:
If you Food Optimise without exercise – you WILL lose weight.
If you exercise without Food Optimising – you WON’T lose weight (at least, not much and not without a lot of hard work!).
If you’ve gained or maintained one week it won’t be because you haven’t done any or enough exercise. By Food Optimising 100%, we naturally reduce our calorie intake to give us at least a 1-2lb weight loss each week – even if we are close to our personal target. If you still have some way to go, those weekly weight losses will be even greater!
To achieve that 1-2lb weekly loss by exercise alone, we’d have to jog for more than one hour every single day! Food Optimising is absolutely what’s going to get you to your personal target weight. So why is activity important at all? Body Magic brings longer-term benefits – and it’s important that, over time, we build it into our daily routines. Without activity it’s too difficult to maintain successful weight loss – it just comes back and you end up starting all over again! Our research shows that 90% of successful weight loss maintainers have made activity as much a part of their routine as healthy eating. When you exercise you see the following benefits :-
Discover more energy and vitality
Help protect yourself from serious illness
Build long-lasting, healthy eating habits to maintain your target weight forever!
Tone up arms, legs, tummy and bottom
Maintain lean muscle which helps burn more energy – even when you’re resting!
Feel more relaxed and enjoy more restful sleep
Strengthen bones and joints
Build long-lasting, active habits to maintain your target weight forever!
So how does Body Magic affect weight loss?
“I lost a lot of weight this week – it’ll be because I’ve done a lot of Body Magic”.
The great news is… your fabulous weight loss this week will be because you’ve been Food Optimising brilliantly! And by doing 30 minutes of exercise 5 times a week in addition to Food Optimising, it will help you lose an additional 12-24lbs across a year! That’s an average of around ¼lb a week extra!
“I know what I’m going to do to lose weight: I’m going to go to Zumba three times this week!”
That’s real determination, and those three sessions will set you on your way to your silver Body Magic award, and all of those health benefits. Without Food Optimising though you might not see the result you want on the scales. Is there anything that might get in the way of you Food Optimising 100%?
“I know why I’ve maintained this week, it will be because I haven’t been out walking so much”
The good news is… if you’re still near the beginning of your journey, by Food Optimising 100% you could lose 5lbs or more in a single week. And if you’re close to target, you could still lose at least 1-2lbs each week – even if you miss out on your walking again.
So you’ve decided you want to start exercising and increasing your body magic. Where do you start!?! There’s so many different types of exercise. Running/jogging, fitness dvd’s like the 30 day shread, boot camps, PT sessions, cardio classes, insanity training, interval training, weight training, then other sports based training and so on…….
Having tried most of these I prefer a combination of interval training and weight training. Just running and running for hours will burn calories but only while you’re running. It can also put a lot of stress on your body. Weight training helps your body to carry on burning calories for hours after, even sitting on your bum! Winner!!!!! I love my gym classes like combat, spin and step. But I also absolutely love the weights based class, body pump. Nothing changes the shape of my body like pump. It’s a combination of arms, legs and tummies doing exercises such as squats, lunges, dead lifts, clean and press, biceps, back, shoulders, triceps and abs and so on. Before I went to Ibiza two years ago I was the slimmest and most toned I’ve ever been and that was doing a combination of the above. There’s been many studies comparing diet, cardio and weight training. Subjects that just dieted lost weight, 14lbs. Those that dieted and did cardio only lost an extra 1lb, however those that followed a healthy diet plan and did weight based training lost nearly an extra 7lbs. Interesting stuff 🙂 I think you should do whatever suits you, whatever you enjoy doing and whatever makes you feel good and happy. It can be based on how much time you have in your lives to fit it in too.
To achieve your body magic awards in group, this is what you need to be doing.
45 minutes per week
spread over 3 to 5 days
maintained for 4 weeks*
The key is to start small (5 to 15 minutes per session is fine) and build in some regular activity over a number of days (not 45 minutes in one session) and then to make it a habit (by maintaining this level for 4 weeks).
6 sessions of 15 minutes per week
spread over 3 to 5 days
maintained for 4 weeks*
Again, the key is regular sessions (of 15 to 30 minutes) on several days of the week and then to make this a new habit (by maintaining this level now for 4 weeks).
10 sessions of 15 minutes per week
including at least two sessions of muscle strengthening exercises (like lifting weights in the gym, continuous digging in the garden, stepping or jumping) as part of the 10 sessions spread over at least 5 days
maintained for 8 weeks*
The overall long-term goal should be to build up to 30 minutes of moderate activity 5 days a week.
Then make this a habit. This is the Gold standard.
Platinum standard is when active living really has become a lifestyle.
I’m an all or nothing girl! I’ll either go nearly every day or not at all! For me planning is the key, if I book in to do a class I’ll go. I’m lucky that the trainer at my gym is fab!!! She’s so fit and strong and always makes the classes fun. You make new friends too so it’s lovely to all catch up. Just like a group. I always feel so much better though when I go and it makes me more determined to stick to plan, as I’d hate to undo all my hard work.
The other thing that motivates me is new gym gear!!! If you follow me on Instagram you’ll see I’ve got a bit addicted to buying new trainers! These are the only flat shoes I own, so I like to have a few different coloured pairs 🙂 Right that’s enough sitting down writing about being active. Keep up the good work guys and Happy Fopping xx