One foot in front of the other...

Time to set a goal... Now, I know some people have weddings... communions... jeans to get back into ...  and all sorts of goals but try one of these... 5k... with your pals for a good cause! Over 40K women do the Dublin Mini Marathon every year, for all kinds of charities and it's great craic! 

Pick one that's closest to your heart... sign up... if you're worried about doing it on your own don't be... I'll be lurking at a few of them and honestly I need a good training buddy! You'll be surrounded by fellow walkers who are up for fun and getting fitter more than beating Sonia O'Sullivans time! Remember, it's not the Olympics, so don't fret about it and most of us can walk 5k but challenge yourself... Maybe set a small goal for yourself... 'I'm going to walk this under 60 mins... 2 hours..' whatever and go for it... you'll feel so good after I promise!

I'm never going to be a runner... unless I'm on fire and running towards a half naked fireman holding a calorie free G&T, it ain't happening... my pals from bootcamp will vouch for this... I whinge the entire time about running but I know plenty of people who are addicted to it! But I'll be walking in a good few of these this year because I need something to focus on so I keep getting out for my walks so I don't need paramedics at the end of any of them! 

It's just one foot in front of the other... and get competitive with your pals... you'll encourage each other... who ever clocks up the most miles on their pedometer doesn't pay for the cocktails at the end of it... there is cocktails right?!?! re-hydration and all...  

Put on your trainers... open the front door and walk out... keep going for 10 mins... turn around... you have to come home! There's a 20min walk! DONE! If its raining bring a brolly... look at the country we live in... it rains all the time, it really shouldn't be a surprise! C'mon you get a medal!!! 

Anyone wants to stomp the tarmac I'll be at some of them! I'm not fast, I'll chat the entire way around but if someone feels they can't do it for what ever reason... just shout out, I bet someone reading this will want a walking buddy too! I'm overweight, slow and probably gonna be the last to cross the line but at least I'll do it! AND with a smile on my face!  

A charity close to my heart, Pieta House Darkness into Light Walk is on Saturday the 9th of May a fantastic cause to raise awareness of suicide and depression in Ireland... it's all about hope... http://dil.pieta.ie 

A charity close to my boobs... The Great Pink Run is provisionally set for Saturday 29th of August and its brilliant! I stomped it out at my own pace plus you get to wear pink! There are some particularly fetching men in tutus running this! 

http://www.greatpinkrun.ie 

ALSO check out http://www.pinkribbonwalk.ie for local walks around the country... 

Run or Dye I mean seriously... channel your inner hippy... wear white and have a blast, in full blow colour! Registration is open for Galway on 12th of September! Dublin date to be announced! Mr Q are you reading this?!?! http://www.runordye.co.uk

Others to check out... 

The Great Limerick Run which has a 6 mile course... http://www.greatlimerickrun.com

The Pink Ribbon Walks http://www.pinkribbonwalk.ie  around the country... 

And of course the Dublin Mini Marathon! http://www.vhiwomensminimarathon.ie

If you know of any more, please comment below and we'll all get moving! 

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Some common sense... Monday Motivation!

Just a little FYI this cold Monday morning...

 

You didn't go to bed last night and wake up 2 stone heavier... You won't wake up tomorrow 2 stone lighter, damn it... So be realistic! 1-2 lbs a week is a healthy way to lose weight, any more is a bonus... add in a little extra walk into your day, take the stairs, have a boogie in the kitchen, do squats when you're doing laundry... a little exercise here and there all adds up! 

Have a great week x 

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Yes... Yes you should!

Just a little graph to clear up the 'Should I work out today?' queries!

Go out and kick ass!

Happy Monday x

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Happy new year!!! Part 2!

Nope... I haven't gone mad... I'm not drunky... today we celebrate the new year... Part 2.. the sequel... We are half way trough 2014! HALF WAY!!! Do we all remember on the 1st of January? All those promises we made to ourselves... I'm gonna be thinner... smarter... happier... less stressed... so where are we with all that?! There is 6 months left in 2014 and considering how fast the first 6 months went, hang onto your pants!!! 

Resolutions are a bit... meh... we pretty much all set the same ones... we all look at the new year with hope... 'this will be my year...' and its all so positive till we wake up with the mother of all hangovers ... get a 'full irish' then promise ourselves.. hands on hearts... that tomorrow is the beginning of the rest of our lives... sound familiar?! 

A new year can start at any time... start today... start on the 5th of august... we get so hung up on dates and schedules that we forget that its up to us to feel good and look after our bodies... no one else is in charge of you... so, start with your next meal... make it a healthy one... like my leader says... we eat 21 meals a week... just because you feck up one, doesn't mean you should throw in the towel ... so ... anyone on the fence at the moment... don't let the excuses win... 

'the kids are off school' ... are they force feeding you 99s? 

'I'll start after my holidays' ... why not start now and have a little splurge on your holidays? 

'I'll wait till they go back...' ah here... that's two whole months away!!! Just think of the damage you could do in two months! Plan stuff ... encourage them to eat well... have fun with food... teach them to bake... make fruit kebabs... rainbow jelly .. they're own ice pops... Dealz have the molds in at the moment for €1.49... make it a little competition ... see who makes the best ice pops... let granny play Simon Cowell... XFactor style... it's all about getting  creative ... if you really want to do it... you will... Just think by the end of the year... this ... 

0.5lb a week is 13lbs less 

1lb a week is 1st 12lbs

1.5lbs a week is 2st 11lbs

2 lbs a week is 3st 10lbs

Happy New Year The Sequel... this doesn't mean you get another Chinese new year by the way... chancers! 

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Monday motivation

Ever feel like everyone's staring at you .. breathless just walking in a straight line... well it won't always be like that... once you don't give up! 

For all the negative comments that I have put up with being 'big' ... no one has ever slagged me off for exercising... last year I did the 'Pink Run' in Dublin...  and when lots of runners who were doing their second lap (its a 5k circuit so you had to go round twice...) and whilst the walkers were still stomping around on our first... they still cheered people on... and I was amazed! "well done" .. 'you can do it'... all smiles and fist pumps ... and it meant the world...  

So today... walk outside your door... keep going for 10 mins... and then you HAVE to walk home.. 20 mins DONE... then tomorrow... do it again.. in a week you'll surprise yourself... you've walk little further... a little faster and maybe you'll try 15 mins... PLUS you'll feel a WHOLE lot better about yourself... No excuses unless you're made of sugar and will dissolve!

Week 2 chart below... 37lbs lost in total so far! Rocking it kids!

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The old ones are the best…

"The good old days are now"

Tom Clancy

The good old faithfuls… Try just one off the list… 

Start moving…

You don’t need a gym membership or expensive workout program to get started, you just need to move! Put your kids in their buggy and go for a walk… grab the dog and hit the park…  Put on some music and dance around your house while you clean…  Leave the house… walk for 5 mins and you HAVE to walk home! Up it to 10 mins, 15 mins and before you know it you're flying around for an hour! Its a great way to stalk the neighbourhood too! 

Step it up…

Whenever you can find a way to get in extra steps during the day, do it! Park at the far end of the car park when you go to the shops, take the stairs instead of the lift, etc.  It all adds up, trust me! A girl in one of the classes I go to… can't get out to exercise at the moment so she carries each piece of clean laundry up the stairs ONE AT A TIME! Not even a pair of socks, one at a time! But she's getting her work out in… there really is NO excuse! You got a step in your house? then off you go...

Follow the 'One Mile Rule'...

If your errands are less than one mile away, walk instead of driving… or park where you can do all your little jobs within a mile radius instead of moving your car each time.

Dance at the ads…

Get moving during the commercials of your favorite TV shows… each break is approx 3 mins…  Dance, jump rope, run in place…anything that gets your heart rate up… a friend of mine, is as I would put it a Soap Queen! Monday night starts with Hollyoaks, Coronation Street, Emmerdale, Eastenders then another Corrie, and for each ad break, she does step ups on her yellow pages! He husband thinks she's a bit mad but she's getting exercise into her day and burning calories… smart lady!!! 

Strength Training…

Add in some strength training to help build muscle and boost your metabolism.  No weights?  No problem!  grab two tins of beans or fill up two water bottles and your good to go… any more excuses? Push-ups, crunches, and basic squats are a great way to tone your muscles using your own body weight. No equipment required! Do a few when you first wake up in the morning to get your blood pumping.. you all remember my LUNGE around the house day… if no ones watching… know what I'm saying… 

Don't eat anyone elses food! 

This is for the mums… You’re not a garbage disposal, so stop finishing your kids’ food! You know exactly what I’m talking about. That half a fish finger on their plate… that piece of toast they couldn't finish… All those extra calories add up over time… stop it! Tip: squirt some fairy liquid over it and its now inedible! Once I'm done in a restaurant I cover my plate with salt… even if I WANTED to eat it I wouldn't be able… 

Get rid of the junk...

It’s simple – if it’s not there, you can’t eat it!  Go through your cupboards and fridge and get rid of the junk food… This means all the goodies you know are there from Christmas… the fancy cheese.. the little box of choccies you got 'just in case' someone came over and you didn't have anything for them! all the things you know are bad for you and they will be screaming your name when temptation comes running and you just can’t seem to resist… if they're not in the house.. you're not going to go off track!

Eat more colors

Replace the junk with fresh fruits and vegetables.  Need something crunchy? Try raw carrots or cut up some bell peppers. Craving something sweet? Keep fresh fruit on hand for a sweet treat.

Don’t drink your fruit

I know juicing is all the rage right now, but skip juice and eat the whole fruit instead... You’ll get more heart-healthy fiber in your diet, and you’ll stay satisfied longer… a glass of orange juice is 1PP an orange is 0PP because of the way the body uses energy to break it down…

Keep a tracker…  

Keeping a food log helps control what you REALLY eat..  Write down how much you eat, and you’re more likely to practice portion control. It also gives you a better idea of what your eating habits really look like.  Do you skip meals?  Do you go straight for the ice cream when you’re feeling stressed?  Seeing these things in black and white can be a real wake-up call, and can help you see what changes you need to make.

Drink more water…

Make water your best friend. Besides quenching your thirst, water helps flush toxins from the body, aids in digestion, and helps maintain the health of your hair and skin… Water can also help alleviate hunger by making you feel full… a lot of the time you aren't hungry you're thirsty!

Drink water with lemon… 

Adding the lemon helps to detoxify the liver and metabolizes fat, so this can speed up your metabolism.. its a difficult habit to get into but its so worth it… 

Make a date...

You are more likely to stay motivated if you have someone doing this with you.  Find a friend to exercise with you, buddy up with someone in class, and make it a weekly (or daily) date to get together… even if you exercise alone… find a pal online you can be accountable too.. they'll check up on you and you can check up on them! its win-win

Get technical…

Use technology to help keep you motivated...  Sign up for e-newsletters from your favorite health & fitness sites, follow your favorite.. ahem.. fitness celebrities on Facebook and Twitter, (see what I did there? ahem.. ) or join an online fitness group for accountability and support… for anyone wanting some running motivation and inspiration check out @quinlivan's blog >>> HERE <<< 

Set goals…

Start small, such as making it your goal to exercise three times a week or lose five pounds this month... When you reach one goal, set a new one... Work up to your big goals, and reward yourself when you reach each small goal – but not with food! Treat yourself to some new workout gear, or a massage… something just for you!

Try one of these this week… make it a New Years Habit… resolutions get broken... goals are achieved! 

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H to the O... yo… week 4!

a little one bed I'm thinking I should do up and live in... 

Firstly, Apologies I'm a day late and all kinds of 'jet lagged' ... ahem ... chart will be updated on this post tomorrow... I want to go through all the comments and make sure I don't miss any body out … 

This week, week 4 (HOW did that happen so fast!) its all about water... 

The recommended intake for a healthy adult is generally a minimum of 8 to 12 glasses of water per day. Here's a  Hydration Calculator ... it's good as a guide..... 

Tap Tips… 

1. Find your source. In most places in tap water is just as good as most bottled water, so don't feel like you have to buy your water. If you do live in an area with lime or hard water or the taste of chlorine is strong then invest in a  filter jug… they're in most shops and keep it topped up… 

2. Drink and Drive!
Leave a bottle everywhere… by your desk, at the sink, beside the kettle, in the car beside your bed… there's no excuse not to have a glass or mug for your water intake so whenever you see it.. you'll drink some… its a great habit to get into!

3. How do you take it?  Cold? Get a jug for the fridge... Room temp? Leave the jug on the counter... Or drink from the tap if you like... Iced? Be sure you have some ice trays full every night... Be prepared... Flavor? Don't like plain water? If you can't stand water, try putting a slice of fresh lemon, lime, or orange in your glass. Get juicing.... Add some sugar free cordial.. whatever helps you to drink more then do it… if all else fails, just drink it and quit moaning! You'll get used to it... and feel better for it!

Freeze slices of lemon... I sound like the boy scouts but ALWAYS be prepared!

4. Every morning, first thing in your mouth before anything else, drink a glass of water. Your body WANTS it, 74% of you is water and feels so much better... Then, have a glass with every meal, it does help fill you faster and you tend to eat a bit less. Even if you are just sitting down to have ONE biscuit, have a glass of water first…  you'll snack less! Drink a glass when you *think* you are hungry or want to eat… you're not hungry.. you're thirsty!

5. Go one-for-one at happy hour... When you're enjoying a cocktail or three at happy hour, try to drink at least one glass of water (or, even just half a glass) for every alcoholic drink you take down. It's a great way to heal the hangover and munchies that come with it the next day too...

6. Drink a glass of water 30 minutes before every meal. Its not always easy to remember.. But when I do it, I notice that I don't hoover my food as fast when I sit down to eat my meal normally...

7. AND.. remember that when you exercise you need to replenish those lost fluids… all common sense!

Water increases your metabolism, flushes out toxins, gives you clearer skin, relieves tiredness, helps digestion and so much more all for ZERO calories!

New chart up tomorrow and back posting in full swing on Monday! 

From the posts I see everyones doing great!

   

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Lazy...

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Move More... WEEK 2

Exercising is so difficult 

when you have to 

& so easy when you want to...

That's it really... put one foot in front of the other... and do it more often... 

If you're starting at the very beginning... then just leave the house.. walk for 10 mins and  turn around and come back... there's your 20 mins! Now do it every day and just watch how you go a little further... feel less breathless... and feel like upping it to 15 mins each way... trust me before you know it.. you'll be filling an hour and feeling so good... 
No one knows your body better than you.. so no super heroes... if you've got a so knee, bad back, asthma... you are in control.. but don't use those as excuses to not go at all!

Drag a pal with you.. nothing like a good gossip as you pound around the park and you suddenly realised you've done three laps! 

Keep challenging yourself.. if you can walk a mile .... then aim for 2! If you can run 5k.. then sign up for a 10k and do it! 

I swim 4 times a week... the days I plod along.. are the days I don't feel as good as I know I should.. the days I really go for it.. my arms hurt, my legs hurt... I look like a human beetroot getting out of the pool and I then have to sprint to the changing rooms (the Leinster Rugby team train in my pool! EEK!) but I feel amazing... 

Try something different.. just once.. it might not be for you.. but if you don't  try you'll never know... grab one of the kids bikes and off to the end of the street... anyone spots you just say you're fixing a puncture.. they'll be dead impressed by that alone!

The one thing I know for sure about exercise is .. if you love doing it.. then you'll stick with it.. I wouldn't run unless I was being chased by zombies and then, knowing me..  I'd probably chat and try to negotiate with em...  it ain't my thing... but I have friends who love it and run all over the shop... and really get a kick out of it... that happens to me in the pool counting and timing lengths... its all relative.. but if you enjoy it.. then go for it.. kickboxing, running, hockey, swimming, running, jogging, hiking, squash, tennis, cycling, aqua fit, aerobics, gym workouts, yoga, pilates... there really is something for everyone... so no excuses... and if you're going to play the ' I can't afford it' card.. the majority of these are free... walking is just one foot in front of the other... step aerobics only needs a step.. we've all got one at home... 

Ask Santa for some work out DVDs... when you get the place to yourself .. go all Jane Fonda or 'Fame' depending on your vintage! Hell even turning on some tunes in the house and dancing for 10 mins will get your heart rate up... a few 80s tunes people, the house will be rocking!!! 

If I'm preaching to the converted... then up your game, improve your technique, wear a pedometer and challenge yourself to a higher total every week, set yourself a monthly target and OVERACHIEVE! Just looking at your total steps and trying to reach a certain number of steps per day can be very motivating. 

The key is to just do SOMETHING. Get up and move daily. And it's a good idea to pick something you enjoy (or have the potential to enjoy once your body gets in shape). 

If you want to be by yourself, check out sites like Done Deal for a second hand treadmill or elliptical. 

If you've got fluffy people you have NO excuse! Walking is their socializing! Don't deny them! 

And I bet there's a few hubbys and boyfriends who could do with a good walk... bargain with them... they can watch footie and you can watch the bake off but 2 evenings a week we stalk the neighbourhood for an hour! 

Take the stairs instead of the lift... (sick of hearing that one yet?)

Park the furthest you can from the shops... (or this?)

A girl in my WW class brings each piece of laundry up the stairs.. ONE PIECE AT A TIME! She has amazing legs from it! Another does step ups during the ads on her fav soaps! 

If you are downstairs, use your upstairs loo, and vice versa.

Wash the car... don't rinse it .. sponges out.. music on.. get scrubbing..

Play with your kids... don't direct them with a cup of tea in your hand.. hide, chase and roly poly with em...

Housework... Vacuuming, dusting, mopping the floors, squats at the washing machine... put the music on and go for it..

It all adds up! This week... try something new... Lunge to the kettle and do squats whilst you're on the phone... 

Revised chart below, look at all those losses... skinny minnies!! I hope I've got everyone, shout if I've missed you... add weight losses for week two below... next week there's no chart, I'm off gallivanting but a post will go up thanks to the magic of schedules so leave your weight losses there and I'll get to them!!!

Doing fantastic everyone... 18.5lbs for the first weigh in... and two gold stars for biggest losers this week @nikkiblueeyes and @misty, both losing 3.5lbs! Santa will be very impressed!

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