"R" is for...

REWARDS...

Even if your goal takes a lot of work and a long time to achieve, is there a light at the end of the tunnel? Is there a treat that is so appealing that you can't help but be drawn to it? Apart from the obvious benefits and wins like lower blood pressure, more energy, more fashionable clothes... we all have something in mind, a promise we made to ourselves once we got to goal... a fancy pair of shoes, a makeover, a new haircut, a holiday in a bikini.... These are good things to have.. but along the journey when you're feeling a little .. meh... then you have to reward yourself or you'll lose the plot and just give in... One gal in my class has a pedicure/manicure/facial for every silver 7.. it spurs her on... its summer and her toes are coming out (dear GOD let the sun shine this weekend!) .. and treat don't have to be expensive! They're very personal and 

Buy yourself ... a belt, cause you're shrinking... a book, flowers, clothes (shirt, shorts, skirt, jacket, jeans, etc., DVD, exercise clothes, healthy cookbook, iPod or mp3 player, iPhone, or iPad accessory, kitchen gadget, magazine subscription, membership (to a website, club, museum, etc.), new shoes, perfume/cologne, picture frame, exercise equipment (ball, weights, resistance bands, yoga mat, etc.), jewelry, fancy underwear...

Rewards don’t have to be expensive.

Download an app, computer game, exercise video, kindle book (e-book), movie...

Earn a date night with your significant other, a day off from doing the dishes or pick some housework you hate (ironing people!)... get a massage, a night off from cooking, a night off from giving the kids a bath.. whatever is a treat to you...

Spend time alone.... and do nothing... how often do you just sit down and do NOTHING.. just enjoy peace and quiet, lay down for a nap, read a book or magazine, sip coffee or tea and watch the world go by... Watch your favorite TV show (reserve the TV!!!)

Spend time doing anything you enjoy but don’t typically take the time to do.

Go to the bowling alley, comedy club, get tickets to a concert, golf course (even if its crazy golf!), go to the movies or a museum, take a day for yourself at the spa, or just decide today is your day and wander around at the zoo... 

Pamper yourself.... try acupuncture, run yourself a bubble bath with some fancy new  products, book yourself in for a facial.. I did this after I was sick and my poor skin needed it badly.. it was such a treat and well worth the money.. try a new haircut, feck it a new color, even a bit of fake tan would make you feel good about you!

Start saving and put the money towards a gift card for your favorite store, horse back riding, hot air balloon ride, a personal training session, sky diving, Spa day, a weekend trip...something you've really wanted to do but just haven't got round to it for whatever reasons... 

Set up a reward system where you earn money for achieving daily or weekly goals. Save the money in a jar or bank account and spend it on a large reward once you’ve earned enough. You could even start a matching program (euro for euro) if you have the cooperation from a significant other, friend, or family member!

Take a class from photography to golf.. whatever takes your fancy...

You're succeeding and you deserve to celebrate it!

RESULTS
Non scale victories can sometimes be your biggest friends.. that bloody scale hasn't moved in a few weeks and you're sick of counting points.. but .. but .. but.. wait! Your belt on your jeans in a notch tighter and that 'snug' dress just glides on now! Every thing from the seat belt on an airplane to being about to put on a sundress and not freak out about your bingo wings! You can sit in a meeting knowing the buttons on your shirt arent' going to take someones eye out! It all adds to your confidence... and the more compliments you get and the better you feel, the more likely you are to stay on track! Don't take the number on the scale as the be all and end all...

REVAMP
Throw out old clothes… I'm currently in the process of doing just that! 3 bags so far! You're never going to be that size again! If you keep your fat pants.. in your mind you're doubting your own success... chuck em! Get that haircut you've wanted but didn't have the confidence to get let alone brazen it out! Get some pals you trust and have a mini Gok session.. new underwear.. lads look away... I have gone down a bra size recently but when I got measured and fitted my boobs actually looked bigger!!! I KNOW!!! So the right undies make ALL the difference! Your body is changing so the clothes you put on it need to adjust too!

REFUSE
... to give up... Don't let the biscuit tin win... 

RECIPES
You all know I love to cook.. and I really must get around to adding more recipes on here.. I don't work for Weight Watchers but their cook books are ACE! Most of their products are over processed and whilst handy to have as a back up in the freezer or cupboard ... I'm the kinda gal who likes to make stuff from scratch knowing there's no 'E' numbers in there and it won't last until 2015 or beyond! There's so many great WW recipes blogs online.. seek them out and start with something simple if you're not a foodie.. before you know it .. you'll be telling Jamie Oliver he's wrong! I mean WHO would do that?! ahem..  *raises hand*

Soup is the easiest... experimenting is best.. add chilli, garlic, herbs, spices.. you will make mistakes.. and it will taste rubbish and you'll bin stuff and curse Nigella but you will improve with every recipe and be eating freshly made food that's so much better for you!

RESOLUTIONS!
Don't wait until January to climb back up on the wagon.. and that 'I'll start again on MONDAY' will always be there.. make a decision today.. for you.. for your health.. and your body... that you will take care of it and nourish it.. you only get one.. there's no spare parts! 

Again amazing losses.. this challenge has been I think one of the better ones.. I've been so motivated by you.. I mean I came back from NYC lighter!!! I KNOW!!! 

Hope you all had a great bank holiday weekend and didn't go too crazy! 

Another challenge in the pipeline and a little revamp going on here but fear not there will be no disturbance whilst the decorators are in! 

Doll x

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"E" is for ...

ENTHUSIASM

That first week.. that first loss.. you and your pal started it together... you were going to walk EVERY day.. you were going to empty each others cupboards of all the rubbish.. yep.. full of beans! But after 5 weeks.. you're fed up.. you stayed the same this week and just looking at the tracker annoys you.. we've all been there and hit that place regularly.. but you've got to keep up the momentum! If you can't get excited about your journey to a better you, you'll never get there... yes, there will be set backs... life doesn't make it easy with cream cakes and ice cream.. but once you get that little lift.. that spurs you on... you will make it! The first compliment you receive.. you might hate hearing it.. and not be used to them... but it does stay with you.. The 'you're looking great!' is enough to spur you on for another week... meeting people who haven't seen you in ages.. and that miserable 1lb a week, which is really 20lbs but you just didn't notice, has magically transformed you so they're asking 'whats your secret?' ... that spring that pops into your step is enthusiasm! As long as its there you're on track! And there are lots of non scale victories that will encourage you too! That pair of jeans that was busting out all over.. not so snug! Channel that enthusiasm into you goal setting and you're half way there!

ENERGY

Its the one thing people always notice when they lose weight.. they can run upstairs and not need a cardiac unit at the top! They can chase and play with their kids.. once you start walking.. and you realise you've gone further this week than you did last week.. and it didn't feel any different... that's what I'm talking about.. you sleep better.. your skin is clearer... the positives outweigh the negatives twenty fold! You will lose toxins and fell less sluggish... The red bar on the energy rating is at the bottom for a reason! Overloaded... By not carrying that excess weight you're making your body a more efficient machine... and that's basically what it is... its your personal machine to take you through life, you don't get a second one.. parts are pretty hard to replace .. so look after it!

My fav quote at the moment.... 

EMOTIONS

GAWD I could rave on this one for years... happy - eat, sad - eat, angry - eat.. and throughout a weight loss journey you'll feel them all... and many more.. that girl in class who's down EVERY SINGLE WEEK... pffft! < Envy! It'll make you open your weight watchers bars and tuck in....  When you get that look when you're up... < sad - which turns into a bottle of wine and feck it, a pizza! OR... I'm down... YIPPEEEEE lets celebrate all the hard work with a bottle of wine and feck it, a pizza! We've all done it! Eaten our emotions... and whilst a bottle of wine and pizza won't ruin your efforts... you've got to learn to deal with the emotions.. yes that might mean a few tears... or a soppy movie but associating emotions with food is just not good... when you're happy.. be happy.. be content in your success.. and by all means celebrate but don't associate losing/gaining weight with a food reward! IF you're not happy... talk it out with someone.. geez even a whinge on twitter can make you feel a bit better sometimes... Let off some steam with some kick boxing or just dance about and shout.. Whatever you need to do to deal with them.. emotional eating can set you back on your weight loss journey... 

EXERCISE

nag... nag... I know.. but one last time for the people in the cheap seats! As humans we are suppose to move about. It's only in recent decade that a sedentary lifestyle has become the norm... my gran used to hand wash everything.. Now I chuck everything into the machine press and button and turn on corrie! Our cave grannies were out killing animals, and god knows what else, aside from keeping the cave nice and tidy and an eye on cave granddad! We are meant to move, not sit still and watch the telly! No one is saying you need to become a marathon runner.. a 10 minute walk out the front door turn around and come back! done! repeat.. everyday... and you'll notice every walk... is a little farther.. and a little easier... and walking is free! With the nice long evenings now 

EASY

Yes.. easy! You can make the entire process much easier on yourself if you stuck to your plan! When you go shopping.. bring a list.. do not deviate from it! Unless there's a mega deal on apples.. stick to the piece of paper!!! If you have crap in the house.. you will eat it! If you have the low PP treats you like.. then if the bad stuff isn't there.. you can't eat it! Simples! 

I missed my class with all my galavanting but will catch one in town on Saturday... 

Everyones doing so well!!! You're all so motivating!!!! 

If I missed you or am still muddled up after last week just let me know!

Have a great week and a Happy Bank Holiday to the Dolls in the UK!

Doll x

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"T" is for...

TIME-SPECIFIC

We've all done it.. I'm going to lose 3 stone! TA DA!!! *puts kettle on* 
Um.. by when exactly? … and how much each week? … 
you've got to tie yourself down to a finishing line..  
a rolling deadline never gets completed! I know this for a fact!

Say it out loud.. 
by Christmas I want to be a stone lighter.. 
This month I want to walk 20K...
This week I'm going to track all my food...
I will exercise 3 times this week...
There's your deadline... 

I want to lose weight … um.. yeah.. that's great but you'll be doing that for years if you don't set yourself a definitive timeline! And yes.. things change and you don't lose the amount you thought you would.. but you REDEFINE your timeline… and set stages .. 
And ask yourself... What can I do in six month, six weeks, today?

TELL PEOPLE

Keeping your new lifestyle changes a secret means it never really has to happen because no one else knows! Now I'm not saying take out ad in the Irish Times and there's some people who you just don't want them to know because they'll just sabotage you and we've all got the family aunt who just says 'ah but you have a lovely face' when you've lost a stone!!! But by 'outing' yourself means you're more likely to follow through on your goals! If the lady in the cafe knows you're taking skinny milk now and using Canderel then that's someone who gets you're making a change.. a coffee shop near where I work, got the little Canderel dispenser for me, the guy noticed I rooted through my handbag for mine every morning and just got one in.. now they have the satches because other people wanted it but just didn't ask!

I have a similar relationship with my SuperValu manager.. I think he dreads seeing me chasing after him! But if there's something out in the market I don't see why he can't stock it! My WW class piles in there on a Thursday and we're all really motivated.. if he has the products people want … they will buy them.. 'If they build it…' well ya know the rest .. just don't be afraid to ask.. 

Go for a walk at lunch time.. and see if anyone wants to come with you.. a 15 min stroll away from your desk having a gossip, is something that becomes a regular habit and people then know.. 'ah she's not at her desk she's probably gone for her walk' … you don't have to announce it over a group email.. people will notice and think.. 'go you' and 'would you mind if I escape the mad house with you!'...  and you don't have to announce you're in Weight watchers now and you're earning activity points and you want a curly wurly on Friday.. just a 'anyone fancy a walk at lunchtime?' will get someone to tag along.. plus who doesn't love a good gossip!?

Your housemates, partner, siblings, choose people who you know will back you and go for it… they'll join you and support you and be delighted to do so! It'll start new healthy habits with them! You'll be doing them a favor too! 

Keeping it a secret just means you can give up much easier!

TRACKING

One of the top reasons weight watchers works for me and many other people I know... the weeks I track are the weeks I'm down.. I just refuse to write in 'chocolate biscuit' and point it! I use my points like money in the bank and anyone who knows me knows I'm quite a thrifty one! Whether its on an app.. See Mr. Qs fab review > HERE.. or you've got a notebook that you just write everything down in … tracking is the best way to see what you're eating, when and why! My first few weeks of proper tracking, made me realize what a night grazer I am! I'm not hungry but a cup of tea needs a biccie.. and I didn't realize how many nibbles I was having! Its a good eye opener.. and keep it where you can get to it.. on the fridge, in your bag, on your desk.. wherever is handy for you! 

As my leader says.... if it goes in your smacker.. it goes on the tracker!

Plus, its the only way to be really honest with yourself.. I mean the only person you're fooling if you don't track properly is you right?

TORTURE

The first few sessions when you start exercising you wonder what the hell you're doing out in the rain stomping about listening to some sergeant major! But that feeling once you've worked out.. an hour in the pool.. walked around the block... it really doesn't matter what.. its worth it! Muscles will ache.. but that's cause you haven't used them in a while! Plus once you really get going you start to notice that you're walking further, cycling faster and uphills... I know the old cliche no pain no gain... but its really very true... you've got to push yourself and adding exercise to any healthy lifestyle can only be a good thing! And you'll feel so good once you're done!

TEMPTATION

Its all around you.. but you've got to remember WHY you started this.. and it wasn't to torture yourself but TRANSFORM yourself! Be a better, healthier, less tired, fabulous version of you! Is a cream cake worth it? Sometimes yes.. and no one is saying you can't have one.. but if not having it means you're a pound closer to goal… then ask yourself do you really really want it? 

Temptation is put in our way every single day... the tea break avec biccies at work, the Friday after work drinkies which end up in the chipper, your mother insisting that you have full fat milk and butter cause your bones are still growing! Even getting petrol is a nightmare... and there will always be someone who won't be happy with you changing... but it can be so satisfying not giving into temptation and realising that you're stronger willed than you thought!

TRANSFORMED

That dreaded before pic! We've all got one and it was probably the reason why you decided to make the change... but we also have the time when we felt great on holidays… a dress/pant size can transform you! Your lifestyle is being transformed… Take a look at some of the success stories online > HERE … see what made them click... see their confidence .. how some of them never thought they could do it.. it can be you.. you can change your bad habits.. if you want it badly enough! Yes there are days when we feel like the caterpillar all sluggish and slow.. but transformation takes time.. be patient with yourself.. or you'll just give up and who wants to be a slug forever!

THIRSTY

Water.. I know, I know.. nagging again… but it flushes out all the bad toxins from your body and really aids weight loss! Its good for your kidneys, liver, skin, headaches so much... Leave a bottle in the car, a glass beside the kettle, every time you put it on… drink a glass! Have a fancy glass on your desk... If you find it hard.. use flavored sugar free cordials.. there's a great selection of flavors… blackcurrant, orange, apple, lime..  add a slice of lemon or lime.. make your own flavored water! Just get it down you!

Here's  < a link to the online calculator that works out how much water you should be drinking every day... 

TRUST

There can be weeks when you've been the best tracker on the planet and the weight loss is a no show... so I'm posting it again... 

if you're exercising then you're building muscle, which will in turn burn more fat! So hang in there for a few weeks... trust your body and don't give up on it... it's doing it's job and the weight loss will show!

Chart posted below.. I know I've missed out a few weigh ins .. if you tweeted or FB'd just check to see I got you... if not let me know! Two weeks till the bank holiday.. heads down! 

Aaaaaaannnnnddddd before I forget... TimeforaChange got to goal this week those last few pounds were stubborn but she's focused so hard!!!

Aaaaaaaaaannnnnnnddddd Mr. Q hit a 6 stone weight loss! If that's not inspiring enough for you I don't know what is!

Thanks for all the holiday wishes I had the fabbest time! Clearly I'm a New Yorker at heart... I'll keep at the lotto and weight loss and one of these day eh!? 

Doll x

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R is for...

REALISTIC

Aaahhhh yes… real world.. imagination… real world.. imagination… Ever said 'I'm going to lose 5 stone in 5 weeks' … OK maybe not that dramatic but we've all done it.. 'I'll be a size 10 for Christmas!' on the 1st of December!? really?! With all the parties..  Unrealistic goals just set you up for failure! Which in turn sets you not only off the wagon but putting it in reverse to teach it a lesson! Losing weight 1 - 2 lbs a week is the natural and healthiest way to do it.. Setting yourself a realistic loss in a realistic time frame give you lots more scope for success… 

RESULTS

Remember the results you get are not only on the scales!! I know I know.. change the record will ya... but those jeans getting loose.. that feeling of more energy… noticing when you run upstairs you don't need to sit down to catch your breath… All positive results on this journey… and you only get out of it what you put in.. 

From WW Facebook page

REWARDS

Think that a cream cake is a good reward for losing 2lbs.. good! as long as you track it its all good! But maybe.. a manicure.. a massage.. a new book… a magazine at the newsagents.. a new nail polish.. a DVD..a new kitchen gadget.. all ways to reward yourself without connecting your success to food.. as I've said a million times.. if you're an emotional eater.. you have to disconnect the emotions you feel with food.. a good weight loss doesn't mean a trip to McDs? I've started a money box for every pound I lose I'm putting in a euro and my dad is gonna match it! (clearly we're backdating it too!) When I get to goal, spending spree for me.. 

RESTAURANTS

Its lovely to have a treat by eating out.. but restaurant portions aren't the same as you would make for yourself at home… Plus since you're not in control of the cooking.. you have no idea whether the mash is made with butter *drools* or god forbid even cream! So if you're fretting.. and are trying to be good.. cause lets face it some nights you just want to have the garlic bread and NOT share! There are ways to ease the points pain and still enjoy all the fun! If you're a savoury type.. then have a starter.. have the garlic bread.. and enjoy every second of it.. then skip dessert! Have a fancy coffee instead... If you couldn't bare the thought of leaving the restaurant without a three course meal then share a starter and share a dessert.. sometimes its just the idea of having a taste.. and that way you're getting a little bit of everything, without wearing the 'i'm doing weight watchers, i can't play' tiara! 

When it comes to mains.. sauces on the side.. then you control the amount you use.. and don't be afraid to take home a doggy bag! Every restaurant will gladly wrap up your bits in tin foil! AND don't feel like you're being a fuss pot! We're all too fast to say.. 'oh no.. its OK.. I'll eat around the coleslaw..' then hoover it! You're paying for your meal.. so you should get exactly what you want!

RUNNING

OK I'm not a runner.. nor will I ever be.. my silly knee won't play along but lots of people start their weight loss journey walking.. its free and so good for you… plus there's no gear required.. no helmets, knee pads or goggles.. just lace up your trainers and GO! and a brisk walk is very effective for reducing abdominal fat the most dangerous kind! But many people I know have moved from walking to running using the Couch to 5K programme… and it seems to work! 

http://www.coolrunning.com/engine/2/2_3/181.shtml

RAINBOW RUN!

Whilst we're on about running.. anyone in Ireland or in fact, I'm told these are done all over the world so get googling! Check out Rainbowrun.ie >>> HERE

I'll be there, wearing white (I know, I KNOW!), hell I might even make a tutu.. but its for a good cause… and if the weathers good *crosses fingers, toes and knickers* it'll be all the better.. 5k is a good goal to start with and its a nice flat walk along the seafront! Start gearing up now!

REFINED FOOD

Additives, additives, additives - all I can say is try to eat as few of them as possible… they just clog your system with unnecessary chemicals! Making food from scratch if you're not confident in the kitchen can be over whelming.. so start with something simple like a soup or omelet and build up your repertoire from there!  Check out food author Michael Pollan (give him a google, his lectures on food and its effect on well being are fascinating!) Here's just 7 of his rules for eating well!  

• Don't eat anything your great grandmother wouldn't recognize as food. When you pick up that box of portable yogurt tubes, or eat something with 15 ingredients you can't pronounce, ask yourself, What are those things doing there?

• Don’t eat anything with more than five ingredients, or ingredients you can't pronounce.
• Stay out of the middle of the supermarket; shop on the perimeter of the store. Real food tends to be on the outer edge of the store near the loading docks, where it can be replaced with fresh foods when it goes bad.
• Don't eat anything that won't eventually rot. There are exceptions -- honey -- but as a rule, things like Twinkies that never go bad aren't food.
• It is not just what you eat but how you eat.  Always leave the table a little hungry. Many cultures have rules that you stop eating before you are full. In Japan, they say eat until you are four-fifths full. Islamic culture has a similar rule, and in German culture they say, 'Tie off the sack before it's full'.
• Families traditionally ate together, around a table and not a TV, at regular meal times. It's a good tradition. Enjoy meals with the people you love. Remember when eating between meals felt wrong?
• Don't buy food where you buy your petrol. In the U.S., 20% of food is eaten            in the car.

RESPONSIBILITY

I could babble on about 'you're in charge of your life..' blah blah blah.. But Jillian seems to have a way with words on this one!

Weigh in below... no chart this week as I'm in NYC!!! I KNOW!! I'm going to try to catch a class over there but lets not hold me to that just in case! 

Also, a highly inspirational guest post on Monday from Mr.Q! Whilst I'm running around Macys, he'll get you all off your couches about how setting SMART goals worked for him! 

I'll catch up on all the weigh ins when I get back and gawd help me when I weigh in! 

Have a good week

Doll x

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'A is for...'

A is for... 

ATTAINABLE

You know where this is going.. 'I'm going to lose 3 stone in 3 weeks!' yep we've all said it .. sure 5lbs a week is doable! EASY!

There's no point in setting yourself up for a fall! The healthy way to lose weight is 1 - 2lbs a week.. that's how it went on! So no more wild claims! I was delighted everyone sensibly said 1- 2 lbs in the first week! Making wild claims that it'll all be gone by Friday is madness.. because once its Friday and its not gone.. you'll drown your sorrows in cake! 

Your goal has to be attainable! Otherwise you'll just give up! You won’t push yourself to achieve a goal you secretly feel is impossible, but neither will you value the success  if it comes too easily.

Almost there… 

How many times have you got to within a few pounds of goal? and just thought.. sure this is easy.. I don't need to weigh in any more I can do it ALL by myself.. yet here we are back to losing the weight we then gained! Its so easy to get complacent but do you really want to be doing this all your life? of course not.. so change the mindset from 'Diet' to 'healthy lifestyle' and you might surprise yourself! as the saying goes.... change your thoughts and you change your world... 

ATTITUDE

I think this one is the most important this week.. its not until you change your attitude towards yourself and your lifestyle its never going to work… My attitude to EVERYTHING has changed since I started this journey... some like it.. some don't.. and I might come across as a bit of a bitch to those who have known me for a long time... but I realised my attitude needed to change for me to take control of my life...

Using your emotions to eat is possibly one of the silliest things we do when we're on this weight loss lark.. 

I have personally experienced this many times.. happy.. eat, sad.. eat, angry… eat, tears = ice cream! The attitude of people who look at you because you're different.. because you're daring to be you.. so what if you're bigger than other people.. so what if they think you're too big to be jogging around.. those who think they are better than you aren't!  No one is perfect.. everyone has their hang ups!.. Here's one of the worst experiences I've had… sorry if its a bit long winded... 

I'll set the scene.. it was a Sunday morning, I was sitting in a local restaurant after my swim having brunch with a friend.. It was pretty busy.. in the window seat were three girls who clearly hadn't made it home yet and were demanding everything in liquid form, tea, coffee, juice. water… NO runny eggs… we giggled at them in our self righteous way.. most Sundays it would be us in the same predicament..  in the other window sat a man who was reading his paper and was chatting through the window to his dog outside.. clearly stopped for a quick coffee on the walk that the misses had sent them both on for the papers… down the back, a 60th birthday party was in the process of being set up and some of the glamorous old gals were tying balloons and shaking glitter about for a sparkly lunch session .. at another table were an Asian family.. two boisterous boys and two parents clearly just wanting to have breakfast in peace.. apart from that I didn't really note the other customers but the place was pretty full.. I ordered poached eggs and brown toast .. coffee and an apple juice.. this was lunch and breakfast so I was going to have something nice, well within my points.. my pal had waffles with the works… the waiter who was clearly overseeing the tables lead an elderly but very well dressed couple to the booth behind me and upon taking their coats I overheard her say.. 'She would put be off eating any food again' .. I didn't move.. surely she wasn't talking about me.. in my heart I knew… 'You think she would just have a salad.. the size of her' again I didn't move.. my friend was out of earshot and couldn't hear what was being said but knew from my face that something was up… In my head only these thoughts  'take the high road, you're a better person than she will ever be… don't let it get to you' but of course you do! You're human! As the waitress gave her the menu.. she asked if there was a salad on it.. and being a Sunday brunch kinda place it was breakfast type things or some specials on the board which we more lunch type dishes, toasted sandwiches… soup… normal brunchie type things… as the waitress explained to her that the menu changed at 12pm and there would then be salads on it.. she'd be happy to ask the chef to make her up a salad starter if that's what she wanted.. to which she replied.. 'oh its not for me.. its for her' pointing at me!! The waitress was dumbstruck and angrily said.. 'so you don't want a salad then, let me know when you're ready and I'll take your order, its VERY busy in here today'  and huffed off.. I still held my mouth.. and that's not easy for me.. but the straw that broke the camels back was when we asked for another pot of tea she spat out 'like she needs any more' ….I had too, I would have exploded! I turned round in my seat and asked her if she had a problem with me eating my breakfast and her smirk said it all.. she was after a reaction and I gave it to her.. so I just said 'I'm as entitled to sit here and eat my breakfast as anyone else and you really need to sort that mouth of yours out… perhaps this thing you're shacked up with might put up with you .. but someday someone will take grave offense and you won't be so lucky!' I then turned back and got my tea.. with the waitress giving me the knowing wink.. I was furious… she had no idea I'd spent 2 hours in the pool that morning and was actually, up until that point, feeling really good about me.. she had no idea I've lost over 4 stone… yet she thinks its OK to give a running commentary on my food and my size! Having failed with me .. she turned her attention to the 'foreign children'  and how noisy they were.. its Sunday.. morning.. not a 5 star restaurant at 8pm.. and they're children.. of course they're noisy! At that moment I realized.. it had nothing to do with me and my size.. she was out to get a reaction from anyone and once I was gone she wouldn't ever remember how hurtful she had been.. As we got up, I wished her a pleasant day and told her to be kinder to others as they'll only be kind in return .. and that maybe she should channel her negative energy into a new, more appropriate wardrobe for brunch! (i know I know but by that stage I was channeling my inner bitch!) .. The waitress came with the bill and as I waited for the laser card to process, she commented on how jealous she was of my wavy hair and how on nights out she spends ages trying to curl it .. I didn't have time to dry it in the pool so it was in its natural birds nest state.. and I replied how jealous I was of her straight hair.. the woman just tutted at our conversation and the girl said.. 'please don't listen to her.. she's just horrible.. a horrible person with a horrible attitude...' and I couldn't have agreed with her more..  we left the restaurant and I returned to my car tears welling up .. it wasn't so much what she had said but more the first time I've stood up for myself and instead of channeling that anger into binge eating.. I felt a little proud that for once I used my voice to speak out for me.. it was a big step... I hadn't caused a scene.. I hadn't run out thinking I was worthless and didn't deserve what everyone else did... I rose above it.. hard as it was... and continued with my day cause my day was important to ME!

I suppose what I'm saying is, don't let your emotions rule your food intake.. its easy to derail when you've got someone else to blame and use as your excuse… she could have sent me off the deep end but only if i let her and I didn't! She was just a bitter old woman who was out to annoy as many people as she could that day and I was just one in a long chain... and now looking back at it.. I kinda feel sad for her.. that's all she had to do with her bright sunny Sunday morning... 

Don't allow ANYONE control your eating! YOU are in charge..  Channel your anger into some punches at the gym.. a scream into a pillow.. whatever it takes to get it out of you… just not with food… it only numbs the pain but only temporarily! 

AEROBICS

Aerobics.. yep and I don't mean in the Jane Fonda kinda way .. yep… cardio.. has to be done.. and getting your heart rate up at 60-85% of maximum heart rate regularly, is one of the best ways to keep your body fine tuned! It gets your metabolism going… gives you more energy.. helps with sleep patterns… and once you've finished..  you do feel good!  

"Aerobic" literally means "with oxygen" or "requiring oxygen." In contrast, "anaerobic" means "without oxygen."

Types of Aerobic Exercise
You should be able to sustain an aerobic exercise rhythm for many minutes or even hours. Oxygen gained from fast breathing converts glucose--or the carbohydrates you consume--and fat into energy. Rapid movement exercises including running, cycling, racquetball and vigorous dancing. 

Types of Anaerobic Exercise
When exercising anaerobically, you very quickly get out of breath and can only sustain rhythm for a matter of seconds. Anaerobic exercise involves contracting the muscles against heavy loads, which uses up their glycogen stores. Weight training, press ups and gym machines offering resistance are all sources of anaerobic exercise.

Some people use their activity points to give them a little cushion over the weekend etc.. I never use mine.. didn't have them to start with so nothing lost really.. Plus whats the point of exercising like mad to put it all back on!

Need more info on activity Propoints.. THIS <<< should answer most questions.. 

AQUAFIT

For those starting out or with an unjust.. Aqua fit is one of those great exercises that you can do and not feel really sweaty… It great for the joints.. and no pressure on your bones.. its all water based resistance and if you like the water you'll love it! The class I go to is a really mixed bag. some are there because they can't run about through injury.. some are there for the people watching.. but all are making a change to their health.. try it out.. Nothing to lose!

APPLAUSE

Surround yourself with people who are rocking it.. and firstly applaud them! Then when your turn comes, your fans with be there for you! When you surround yourself with cheerleaders you can't help but feel good about you and your journey... so if people at home/work aren't supportive.. join a facebook group.. add some WW twitter fans... make pals at your class.. the more positive energy you surround yourself with the more likely you are to succeed! I can personally say that since I've started this blog my journey has been more successful.. people want you to succeed and you want them to win at weight loss too! 

Admiration 

Self acceptance is SO important.. most of us on this journey loathe our bodies but if we don't love ourselves.. who else will love us... its not a selfish act to want to be a better you… in fact everyone benefits from a happier healthy you! Take the time out to look after yourself.. Life is busy.. and there's always something to do... but if someone says.. 'wow you're looking great' instead of putting yourself down with the usual.. 'ah not really sure I'm HUGE still...' beam out a big smile and say 'thanks.. I'm feeling it too!' taking care of you isn't a bad thing.. and sometimes it can be hard to accept the compliments that come with weight loss..  

This week I'm up half a pound and its all down to boldness! I drank my body weight in 80s cocktails for a friends birthday and whilst I'm still up I had the bestest time with two friends I've missed..so it was totally worth it! Check out my 'desperately seeking Doll' hair! Bananarama eat your heart out! 

Weigh in chart below.. you people are rocking it!

Doll x

Usual footnote of 'if I missed you let me know' x

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