We need to become action takers even if it takes a long time to get to where you want to be. It could be just to lose weight it could be getting out and do better with something whatever you want whatever you dreaming about what action are you taking.
We all have dreams but loads of people don’t see the reality of their dreams because something stops them if it people or challenges which get in the way or it could be your own mindsets which stops you like always looking at the past. The past can hold you back or tell your past to bog off if your past doesn’t push you forward.
You agree with this or not it sounds great if you are off a faith you can put that God wants you to have it all. I’m not going to rest until I have all of my desires. I have what it takes to be the person God wants me to be even if it takes time to get there. Today is rest day but I will be using the products and eat light.
We all have a purpose in this life don’t let anyone opinion get you of track.
Today I’ve done some indoor workouts for 30mins hard work also been using the products which I love and been eating light and drinking loads more water than I used to. I’ve cut out drinking tea and coffee and also most sugary stuff.
That is my purpose at the moment is to drop me a size or two so I can get into some of my jeans.
we all have the ability to be awesome we just sometimes can’t be arsed to that’s a simple fact. If you got time to do something good then do it.
Today for me is a challenge I’m doing yes I find it hard very hard but I’ve broken the chimp that keeps saying that you can’t go out people will laugh at you. That is a victory for me. This time round I may not lose a lot of weight and body fat. I am going to be winning battles.
I say again WAKE UP AND BE AWESOME see you laters.
Do something today that your future self will thank you for.
There is always something that you can do never look back and say you can’t if you feel that way it’s more like I’m struggling with doing things we all need that encouragement. It’s taken me a few years to get back into things.
Diets – most of us have tried them, few of us have loved them, and almost all of us have ditched them at some point in our lives. Diets can be boring, monotonous and even unsustainable, making us feel like our ideal weight cannot be achieved. But all is not lost, as important as food and calorie consumption is, diets are not the only factors that encourage weight loss.
As important as food and calorie consumption is, diets are not the only factors that encourage weight loss.
We can all be reluctant to give up our favourite snacks and treats but weight loss doesn’t mean you have to rid your diet of all tasty foods, instead changing other areas of your life can assist weight loss without having to sacrifice your favourite foods. These tips can help you reach your weight goals without altering the cupboards or your diet.
Get More Sleep
One of the simplest ways to aid weight loss is getting enough sleep. Sleep is the body’s natural way of getting both mental and physical restoration, and without enough sleep your body and mind cannot perform at their most efficient. Lack of sleep stimulates the production of ghrelin, increasing our appetites and lowering levels of leptin; the hormone that makes you feel full.
Sleep and lack of, can also affect your willpower and motivation to exercise or generally eat sensibly. Sleep will also affect your stress levels, and if overly stressed, your body increases its levels of cortisol, an appetite stimulant. If you don’t receive the necessary rest to reduce this stress, you can find yourself consuming extra food not necessary for your diet. A study by Columbia University found that those who get enough sleep eat almost 300 fewer calories than those who are sleep-deprived.
Although you may be tempted to skip breakfast to cut calories or save time, eating a filling breakfast can help curb your hunger, preventing snacking throughout the day or overeating during lunchtime. Researchers from Tel Aviv University found that participants who ate a 600-calorie breakfast with a lighter lunch and evening meal lost an average of 40lbs more than those who started their day with a 300-calorie meal.
Following the old adage ‘eat breakfast like a king, lunch like a prince, and dinner like a pauper’, really does help when trying to lose weight. This is because the metabolism is believed to be more efficient in the morning, a breakfast can kick start your metabolism and continue burning through the day. Breakfasts also stop your body entering into a state of starvation and will prevent your body storing any of the food you eat later in the day.
Eat Foods Slowly
Rather than focusing on how much you are eating at meals, try to concentrate instead on how quickly you eat them. It generally takes a minimum of 20 minutes to start feeling full, so slowing down the speed in which you eat will mean that you start feeling full after less. Simple tricks can help you slow how fast you’re eating; chewing more thoroughly for example, not only takes up time between bites, but also helps your digestive system by breaking down more food before entering the stomach.
Putting your fork or food down between bites is another technique to slow down how fast you are putting the food into your mouth, as most of us too often will shovel food into our mouths too quickly for our digestive system. Research results published in the American Journal of Clinical Nutrition found that those who chewed each mouthful 40 times ate nearly 12 per cent fewer calories than those who chewed just 15 times, proving that taking your time over each mouthful could have huge benefits for your waistline.
Concentrate On Your Meals
As well as taking your time to eat your meals, concentrating on what you are eating can help you to eat less whilst encouraging you to enjoy your meals more. According to research findings published in the British Journal of Nutrition, eating when distracted can cause you to ignore your body’s signs of fullness, and so try to focus on your food rather than the television while eating. If distracted you are also more likely to consume more food and feel less full as you don’t pay enough attention to what and how much you are consuming.
Eating at your work desk or whilst watching tv at home aren’t advised ways to eat meals, instead make an occasion of each meal and put in the effort to appreciate and enjoy your food.
Cut Out Unnecessary Extras
Rather than cutting down on the meals you eat, you can easily lose pounds simply by cutting back on those extras you barely even notice you’re eating. Too frequently we think we have eaten a satisfying balanced meal when really our food can be filled with hidden elements the can pile on the pounds. Particularly when eating out, meals and snacks can include or be cooked with fattening ingredients that hinder your ability to lose weight.
Try replacing oily and sugary salad dressings with balsamic vinegar to significantly reduce the calorie count, and cut out calorie-rich dips and sauces, substituting for a small portion of fresh tomato salsa. Cooking with oils can also add hundreds of calories to a meal without contributing vastly to its taste, investing in a non-stick pan, or low-calorie sprays, can significantly cut down on unnecessary calories.
Eat More Frequently
While increasing the number of meals you eat may sound counter-productive, eating five small meals (rather than three larger ones) can actually help you to lose weight. Largely because eating more frequently throughout the day will not only keep the hunger at bay, but help maintain good energy levels and keep your metabolism burning. All of these factors will encourage to keep from overindulging or reaching for those easy-energy, high-sugar foods that satisfy your cravings and energy levels.
Even without taking on a diet, breaking your normal eating pattern and consuming food more frequently throughout the day will encourage a higher metabolism and therefore burnt food more efficiently.
No one wants to sacrifice their delicious foods and treats, but by adding in some exercise, you can see the benefits of losing weight without having to cut your diet. Although a combination of healthy eating and working out is ideal for weight loss, if dieting is infeasible to you, exercise is the perfect way to lose weight, enhance fitness and improve your overall health.
Not only will regular exercise help to burn off the calories you consume, it will also help to tone up and improve the shape of your body. A combination of cardio and resistance training is the best combination to assist weight loss as you are engaging not only your cardiovascular system, but increasing muscle size and power, reducing fat stores and increasing fitness.
Balance Your Healthy And Treat Foods
Embarking on a new diet can be stressful and daunting; however, you don’t need to cut out all of your favourite foods in order to lose weight. Rather than completely cutting out treats or following some strict food regime, try following the 80/20 rule; keeping 80 per cent of your diet for healthy, nutritious foods and 20 per cent for your tasty reward foods.
Keeping a food diary or journal is an efficient way to acknowledge the types of foods you are eating, whilst trying to limit the fatty foods we all love so much. This way you can cut back on calories without feeling as though you are missing out or limited to a diet.
Eat More ‘Good’ Fats
Many people think that healthy food is low fat food (and vice versa), however you needn’t cut out all fats in order to lose weight. In fact, monounsaturated fats – found in avocados, olive oil and nuts –can actually help weight loss. While it is still important to monitor your consumption of fat, as when trying to lose weight your aim is to burn through some of your fat stores, studies however, have shown that eating a diet rich in monounsaturated – and low saturated – fats can help promote weight loss, particularly in the abdominal area.
Eating a controlled amount of nuts, seeds, egg yolks and fish can provide a rich source of nutrients whilst ensuring a balanced diet to aid weight loss.
Pick The Right Foods To Keep You Full
When choosing what to eat, particularly what to snack on, too often we choose the easiest available option, but preparing and eating foods that fill you up and sustain your energy can help control appetite and reduce calories consumed.
Foods such as potatoes, whole-wheat pastas, beans (not the baked variety) and eggs, just to mention a few, are the types of foods that provide rich nutrition but can help keep the hunger at bay. Soup for example is a great example of foods that, although liquid, pass through the stomach into the intestines slowly, keeping you full and satisfied for longer.
Don’t Shop Hungry
A common mistake made by many people when trying to lose weight starts before the food is even in the cupboard. Shopping whilst hungry is a common error made by everyone which may not seem like a major factor, but when hungry, the brain desires foods that release energy immediately, typically high sugar or glycemic index foods. These are typically foods which we categorise as unhealthy, which subsequently impact your weight loss.
These types of food release energy rapidly, making you feel fatigued quickly and in need of more food for energy. It is therefore important to eat something filling before doing the grocery shop, as not only will you choose healthier options but also purchase less food.
Avoid Late Night Snacking
Although it is important to make sure your body is not completely deficient of energy before bed, as you continue to burn calories whilst you sleep, consuming unhealthy calorie-rich food before bed can halter weight loss as unused calories are subsequently stored as fat. Studies have shown that a third of women consume nearly half their calories during or after dinner, resulting in a substantial amount of unused calories.
The average person should aim to consume around 200 calories, guilt free, after dinner, but eating large amounts of food before bed will not only add to your the amount of fat stored, but can also slow the digestive system encouraging weight gain.
As you know, the food you eat makes a big difference to your performance. These five are delicious and nutritious breakfasts that you should be eating and will enhance your running:
Iron should be an essential part of every runner’s diet because it helps in the production of red blood cells, which carry oxygen around your body. If the optimum amount of oxygen does not get around your body you will end up feeling sluggish and flat. Iron is also important for runners because when sweat causes us to lose this vital mineral. Therefore to prevent energy dips start your day with a nutty muffin, as nuts are an excellent source of iron. Look for recipes that contain two types of nut, such as an almond and pecan nut muffin, or a walnut muffin made using almond flour. Muffins that contain apricots, pumpkin seeds or prunes are also great if you want to up your intake of iron, as are bran muffins (muffins made using wheat bran). Ideally, try to make these muffins yourself so that you can make them as healthy and nutritious as possible.
Smoked Salmon And Scrambled Eggs
A luxurious salmon and scrambled eggs breakfast is one of the best post-run dishes you can eat. Not only is it delicious, the protein hit you get from both the eggs and the salmon helps to repair your muscles after a run. It also helps you to consume the recommended daily amount of protein. If you are exercising for more than an hour each day, the average daily protein requirements is 1 to 1.2g of protein per kg of body weight; that’s 60 to 72g of protein if you weigh 60kg. On average, 110g of smoked salmon contain approximately 30g of protein, whilst one egg contains 12.5g of protein. So, if you eat smoked salmon and scrambled eggs after your run you’ll be well on your way to fulfilling your body’s protein requirements. If you want to increase the healthiness of this dish, swap your eggs for Omega-3 eggs.
Okay, we know we’re not going to win any points for originality by including banana porridge on this list, but in terms of nutrition this tried and tested breakfast is hard to beat. One of the main reasons it is such a winning breakfast is because of the amount of carbohydrates it provides. Every cup of oats contains 28g of carbohydrates and every banana contains a whopping 26g of carbohydrates. In addition to this, oats are a low glycemic index food, which means they provide long-lasting energy. So, when eaten before you train or race this breakfast provides a huge amount of fuel that will ensure you don’t begin to flag mid-run. Do you need any more reasons why you should be feasting on this first thing? If you do then you’ll be pleased to hear that bananas are also extremely high in potassium (400mg), which is a mineral that gets lost in sweat during exercise.
Glugging down a refreshing smoothie after your run is a fantastically nutritious breakfast for you. Why? Well, strawberries are a great source of vitamin C (one cup of strawberries contains 84mg of vitamin C), which will help you to ward off any unwanted infections by boosting your immune system.
A study conducted by the Technical University of Munich found that runners who consumed less than 50 milligrams of vitamin C each day were – wait for this – 250 per cent more likely to suffer from an upper-respiratory-tract infection (or a cold to me and you) than those runners who did consume 50 milligrams of vitamin C each day.
Greek Yoghurt, Rolled Oats And Chopped Cherries
Although simple, this breakfast packs a punch when it comes to nutrition. The Greek yoghurt provides plenty of calcium (approximately one cup contains a third of your recommended daily calcium allowance), which is vital to your bone health and possibly your heart health. It also contains live cultures, which importantly help your digestive tract to function. However, in addition to the carbs we get from the oats, a study conducted by researchers from Northumbria University found that cherry juice could reduce muscle damage and aid recovery in rowers. So, adding cherries to this zingy breakfast should also help you to recover quicker after a hard training session
Once you’ve been bitten by the marathon bug you’ll want to re-write your personal best. Here’s how you can help to make sure that your next marathon is quicker than any of your previous attempts.
Learn From Your Mistakes
One of the most important things to do at the start of a training block is to reflect upon the last one. Be honest and ask yourself some questions; what did I get wrong in my last marathon? Which aspects of my training can I improve?
If you want to run your quickest marathon yet then you need to ensure that you address any identified areas for improvement in your next training block. Everyone makes mistakes, it’s how you learn from them that counts!
It’s all too easy to be sucked into a ‘more is better’ mindset, and let’s be honest, big workouts and lots of miles sound ‘sexy’ in running terms! However, so many runners fail to appreciate the value of consistency of training. Twelve weeks of solid, but not spectacular, uninterrupted marathon training is far more likely to produce good results than three weeks of sensational training, followed by nine weeks of injury.
In your quest to run your quickest marathon you should aim to train smarter, not harder. Listen to your body, ensure that you take regular rest and recovery days and don’t be tempted by monster workouts.
If you’re looking to re-write your marathon personal best then you need to train both your body and your mind specifically for the demands of 26.2 miles. This means doing some longer runs at close to your target race pace.
You can include this type of work by picking up the final third of some of your long runs to goal marathon pace or by including some sustained tempo running. Marathon tempo runs can be anywhere between 5 and 15 miles, depending on your fitness and experience and are best done just slightly slower than marathon pace, (especially when you consider that in normal training you haven’t tapered or carbo-loaded).
If you’re feeling good then you should aim to pick up the pace in the last few miles or kilometres. You should finish marathon tempo runs feeling like you could have run a little bit faster rather than feeling like you were hanging on for grim death!
Running for an extended period at close to your goal race pace will not only ensure that your muscles can cope with the biomechanical demands of the event, it will also improve your body’s ability to burn fat as an energy source, which is crucial to marathon success. Specific training should also involve trying to replicate the demands of the course. If, for example, your chosen marathon is undulating, you should aim to complete some of your longer runs on an undulating route.
The trick is to gently increase the volume of specific training as you get closer to the race. If you introduce specific training too early in your build up you will most likely be too fit too soon and are then more at risk of being fatigued or injury by the time the race arrives.
After several weeks and training cycles your body will adapt to a training stimulus so in order to make further improvements in fitness you’ll need to progress your training. There are several ways that you can do this but it’s important to only adjust one variable at a time otherwise you risk injury.
Increase the volume of your running (distance)
Increase the frequency of your training
Increase the intensity (pace) of your training
Decrease the recovery periods during interval sessions
Prepare Your Mental Game
From novice to elite, we’ve all had those inner battles with that little voice in our heads that hijacks our minds with negative thoughts. In order to perform at your best you need to master the mental battle that the marathon distance presents.
If you find a particular run or session daunting then breaking it down into manageable chunks of distance or time can be a very useful psychological strategy. Only allow yourself to think about one segment at a time.
Positive self-talk can also be a powerful psychological tool in helping to banish those negative thoughts. This involves replacing any negative statements with positive ones. For example, ‘I can do this’. You can also develop a positive mantra that you repeat to yourself such as ‘relax’ or ‘strong’. Find what works for you.