If I had to start over again, here’s what I would do…

Resolutions are rife at this time of year.

Wherever we look, everyone is declaring how they are going to do it better – eat better, sleep better, exercise more, drink less, work harder, relax more, cook more, be kinder, happier, funnier, sexier…

With the arrival of a new year we set out with all the best intentions for positive change. But I hate to be the bearer of bad news; very few people make lasting change.  In fact it is only 8-10% of people that are successful in attaining their resolutions. (And yes there is research on this!)

What happens?

It’s kinda like that last diet your went on…

​Motivation fades away, old habits return and you return to the same you.

Promise I’ve been there and done exactly that!

I want you to reconsider how you approach change.

If I had to start over again, here’s what I would do…

  1. Commit to one goal/change only.
  2. In order to stay motivated for good, then start with a goal/change/challenge​​ is manageable. Don’t and I repeat don’t make your goal so huge that it becomes in your mind too overwhelming to achieve.
  3. Write your goal down and write want you want to achieve “as if now”, as if you have already achieved it. i.e. It is Easter 2018 and I’ve let go of 5 kilos and I feel….. ​​​I am… I’m loving…I’m doing…
  4. Create a picture in your mind of the new you.Really take the time to visualise ​the new you.  If you are to maintain your course and motivation, your brain needs to visualise your end goal. Take the time each and everyday to step into the picture of the new you.
  5. Choose a way to measure your progress. Your brain is motivated when it can see results.
  6. Be patient and kind with yourself. When your inner critic appears, tell her to go take a hike and focus on the positive. Take you mind to the picture of the new you.
  7. Remember there is no failure only feedback. When you stray off your path, don’t beat yourself up. Stop refocus and move forward. You fail only when you quit!

Whether you think you can or your think you can’t….

You’re right!

Thinking and believing it is doable will help you achieve your goal and make the necessary changes for you to achieve that goal.

If you’d like to pick a simple achievable goal, then go here….

Yes they are from last year but hey, the steps you need to take to achieve better health and a better waistline don’t change that much, despite what you might read.

If you’d like some help feel free to email me and I’m excited to announce my new weight loss program starts in Feb. Finishing touches being applied now. Let me know if you’re keen.

 

Happy New Year TO YOU!

Be Healthy, Happy & Amazing!

Caroline x

 

 

 

 

Top Tips To Survive The Silly Season


Believe it or not today is December 1, 2017. 

First official day of our summer, the beginning for many of the Silly Season and the signaling of yet another year coming to its end.

Crazy!

I always find it amusing that there is the pre-christmas surge for catch ups, as though it wont be possible only one month away in January…

So how best do you manage all your lunch, dinner, drinks and party invitations this festive season?

More importantly, how do you survive so that you can come out the other end with your health and waistline intact?

It is timely and of course, following in the true Christmas spirit of giving, to share with you a few strategies that will help both you and your waistline have a lot of fun without the usual fallout!

♥      ALCOHOL: Yes no doubt you will be imbibing more often than not. That’s OK.

Just remember the “one pearl one plain rule”.  For every glass of bubbles, pinot, or vodka that you have, ensure you have one glass of water – make it bubbly to keep the festive mood!

On a side note if you don’t want weight gain from this increase of alcohol intake then I suggest you imbibe in clean spirits. Of course the are still calories in there, but without the added sugar ie vodka with a non sugar mixer like soda water. Just add a squeeze of fresh lime. Yum! And the  bonus – extra water intake.

You know I’m not all about calories (I’m all about mindful eating) but I do have the motto knowledge is power so hence my list below! **

  • 1 vodka & soda: 64 calories
  • 1 glass of white wine: 100 calories 
  • 1 glass of champagne/sparkling wine: 100 calories
  • 1 glass of red wine: 120 calories
  • 1 full-strength beer (250ml bottle): 155 calories
  • 1 gin and tonic: 200 calories
  • 1 rum and coke: 248 calories
  • 1 espresso martini: 285 calories (seriously yum but lethal 🙂 !!)

*note we are talking standard size drinks here not the restaurant size ones!

♥    Remember also, that alcohol consumption plays havoc with your willpower, and with each glass you have your, will power retreats out the window, scurries down the street and usually is not found until very late the next day! End result, too much Brie, chocolate fudge and/or Christmas cake is consumed and the double barrelled sugar gun plays havoc on your waistline and scales!

♥    If you know drinking a little too much is your forte, perhaps word up your BFF or partner, to play fun police before it’s too late and you end up crying in your glass of stale bubbles…not a good look! And of course, you can thank them in the morning!

♥    FOOD: If you know the party is a drinks party then there will no doubt be lots of yummy nibbles being handed around, and depending on the venue perhaps some not so healthy…you know the ones… of the deep fried variety?

What ever you do – do not arrive on an empty stomach.

Do not arrive hungry!

Eat something healthy before you go, then you wont be so tempted to consume everything in sight. Stay away from the pastry laden treats and indulge in the protein based – prawns, chicken pieces, salmon, beef bites etc etc.

And it goes without saying veggie sticks are your best friend!

♥   When you make the mindful decision to indulge in something sweet…savour and enjoy it….. but perhaps consider just having two or three  bites and leave the rest – it is those first bites when it tastes the best and your taste buds explode with delight. Bite 7,8,9,10 etc never taste as good and you probably don’t even notice the flavours. Better in the waste than on your waist.

Now is a good time to download my Mindful Eating Guide – its’ free and gives you the exact steps you need to take to add mindful eating into your everyday.

♥   Remember the basic rules –  eat mindfully at all times, breakfast is mandatory, eat when you are hungry and only eat till you are 80% full – or eloquently satisfied – as your grandmother used to say!

Realise that if you have a ‘heavy’ night the night before, then you probably will not be as hungry the next day…pay attention to what your body tells you.

And a great rule to remember… never miss twice.

What does this mean? If you have a big night or big lunch or big day, then don’t do it again at the next meal/day. Go lighter, your body will thank you for it!

And one final tip…

Don’t stress over it!

If you over do it with food and drinks, don’t beat yourself up. Instead look at what was going on, check in to see how you can do it better and do it better next time around.

Life is too short to give yourself a hard time all the time!

 

Be Healthy, Happy & Amazing!

Caroline x

 

Image: http://www.lovethispic.com

Champagne and I are breaking up…

 

caroline silk

 

I know you must be devastated to hear this sad news but alas, all good things must come to an end. (I’m not sure who came up with that saying …but I can’t think of one good reason why reason why all good things must end!)

But the good news,  it’s not forever and it is for a specific reason…. weight loss, flatter belly and a healthier me! Hands up if you want all of those things?

I’ve returned from our annual 2 week beachside holiday and it was bliss. We had fab weather, caught up with many friends, family and indulged in the good life…often.

The thing is when you go on holiday,  you let for want of a better word, your ‘health’ rules relax. In fact they take their own holiday to somewhere else, deep into your subconscious…

And that is perfectly OK.

There is no need to beat yourself up about it, and think negatively everytime you over indulge. Relax, enjoy and know that on your return to ‘normalcy’ you pick up where you left off and amend your health habits accordingly.

The interesting observation about this Summer however was the increased belly bloat on my return and the number on the scales had ventured north!

My eating and daily walks remained fairly ‘normal’, the big difference in my intake was ALCOHOL. Having a drink/s in the evening was a daily occurrence, and I now have tangible  evidence (squeeze my belly) that said consumption has made an impact.

I’m thinking this impact is more so than years before and that is probably to do with this wonderful peri menopausal stage of life that I and millions of other fabulous women are in! But that topic is for another blog post, this one’s about the effects of alcohol on one’s waistline!

When we talk about alcohol I think we need to start with the fact that it’s actually the second most energy rich nutrient after fat. Fat is 9 calories per gram, alcohol is 7 calories, protein and carb about 4 calories per gram. You know I’m not into calorie counting but in this case …knowledge empowers!

The thing is our body sees alcohol and its by products as a toxin and wants it out asap. So in order to achieve this, it literally stops processing the other foods you’ve eaten so it can metabolise (use as energy) the alcohol.

Then what happens to the other food you’ve consumed?

Once all alcohol is ‘burned’ your body then metabolises the remainder. In most cases it’s unlikely you need anymore energy from the food you’ve consumed (as the alcohol took care of that) so it is stored as fat for later use….bummer!

And to add insult to injury, research has shown that as few as two standard alcoholic drinks can slow down your body’s fat-burning process by a crazy 73%!  So any extra food you’ve consumed or other unwanted fat you may be wanting to lose will almost come to a grinding halt!

Then there is the fact that when you consume alcohol it can make you hungrier. We know that alcohol suppresses  leptin, the hormone that tells your brain you’ve had enough to eat. So you end up eating more and as you drink more your ‘healthy choices’ tend to go out the window… “where’s the triple cream brie anyone?

So for every drink you have, if you don’t want to gain weight, then you are going to have to eat ‘lighter’ or seriously exaggerate your exercise to compensate!

Or alternatively do as I’m doing and now that I’m home and ‘normalcy’ returns, AFD’s (alcohol free days) have returned and so is (almost) my waistline…

I’ll keep you posted on my progress.

p.s The beginning of a new year.. perhaps you’d like a new healthier you, is one of the best reasons ever to jumpstart your health journey and weight loss. I’m running my fabulously successful (even if I do say so myself) 14 Day Eat Clean Reset Your Body Program again starting on February 1st.

This is not a diet, it’s a Reset – giving your body a chance to recover and turn your health around.

You can actually start it whenever you want but I will be actively involved in the Feb 1 start. Click here to find out more.

 

Be Healthy, Happy & Amazing!

Caroline x