A number of women have said to me that since being in #lockdown #isolation #stayingathome they are eating more often, snacking throughout the day and their food of choice is you guessed it – comfort style foods.

They’re eating because they’re stressed, feeling anxious, feeling unsure, out of sorts, lonely and often because they’re just bored and looking for a distraction….🤔

This reaction to #COVID is totally normal and there is no point beating yourself up about it. We haven’t been here before…

I know in the first couple of weeks of #stayingathome I found myself in front of the fridge on a regular basis…

All of my mindful eating tools went out the window!🤭

Now I’ve hit the RESET button and feeling so much better for it. My emotions have changed to – accepting the situation we now live in – and wanting to be as healthy as I can be. I refuse to be COVID fat!

When hitting this RESET button I realised you too may be ready to do the same? Stop the emotional eating..snacking..overeating and take back control and create a new level of ‘healthy’ just for you.

I thought to myself what is the best way I can share these tools with you that are relevant for right now.

I’m excited as I’ve created a brand new 4 week workshop series

Biohack Yourself Healthy

Biohacking is a crazy sounding term for somethings that is not crazy at all – creating the BEST version of ourselves.

This is not a diet, (though you will drop kilos)  it’s a Reset – giving your body a chance to recover and turn your health around.

I believe in order to achieve fabulous health there are 3 Pillars you need to have in place supporting you:

Caroline x 🥑💙

We are fatter and sicker than ever.

Harsh words I know but true.

Unfortunately there is not a simple solution to this growing health crisis, as there are so many players and layers involved. Sadly,  as much as I wish I did, I dont have the all answers for you.

There is however, one thing I can share with you to help end the confusion that surrounds all things weight loss. Actually as I type this I realise there is more that one, but today I’ll stick with one.

A client said to me this week…”it is just all so confusing, you think you’re doing the right thing with what you eat and then you find out all that so call ‘healthy’  food is working against you!”

Yes there is so much confusion out there surrounding food, the right types of food and what you should be eating to drop the weight.  Maybe you’re happy with your weight and you just want  to make healthy choices, eat well, be well…

And you think you are.

If you’re buying low fat thinking that your choice will

1. Help you drop the kilos/pounds
2. It’s the healthier choice.

I’m sorry to inform you, you’ve been making the wrong choice, and you need to know it’s not your fault.

We have been living in a low fat world for the last fifty years, (how we arrived here is a whole other story!) and as a result we are constantly bombarded with everything low fat, no fat, 2% fat or 0 fat! If we eat low fat, they tell us, we will lose weight, be healthier and avoid the risk of high cholesterol and heart disease. It is not true.

When you take the fat out of food, you take away both taste and texture. If you take the taste out, then the food is bland, and if the food is bland no one will buy it. So to avoid the problem of no one buying the food, food manufacturers replace the fat with sugar.

Sugar comes in many guises – there are over 60 different names for sugar used in the food industry. The nastiest of the them all is high fructose corn syrup, which is now used freely in our food chain as a cheap alternative to white sugar.

When it comes to taking out the fat and replacing it with high levels of sugar, your body upon consumption responds to the high levels of sugar in your bloodstream by telling your fat stores they are in shut down and it needs to burn off the sugar.

If our body  cannot burn all the extra sugar…it converts it to fat.

Boom!

So our so called healthy low fat foods, they do not promote weight loss, they are  high sugar and they make you put on weight…

Simple!

Eat FULL Fat healthy foods like, nuts , seeds, olives, olive oil coconut oil, and greek style yoghurts, real butter and quality dairy.

Healthy fats do not make you fat.

Unlike sugar!

Be Healthy, Happy & Amazing

Caroline x

I know that you wouldn’t be visiting my page unless you were interested in physical and emotional well being, both for you and a natural extension of that is your families. I’m sharing something with you today, that may interest you and I know will help you on your wellness journey.

When clients ask me about vitamin supplements my immediate response is… the ideal place to get your vitamins and minerals is though eating clean, fresh, real food daily.

Now I appreciate that in this rushed, busy world we find ourselves living, that doesn’t always happen and having vitamin supplements can fill a nutrient hole. (Yes it may also be required  for a medical reason) .

There is however a supplement that I do believe in and many health care professionals in Australia and New Zealand, whom I respect, have been recommending a product called Body Balance. The results they are seeing with their clients have been incredible.

So what is Body Balance?

Body Balance is a liquid nutrition formula with very many health supporting nutrients – it is different from all the other products out there in the crowded marketplace for the following reasons:

Body Balance is whole food. It is made of nine different sea vegetables that have been blended for better absorption. It also contains organic cold pressed inner fillet Aloe Vera. Supplementing your nutrition from whole food instead of from manufactured pills or capsules means that your cells are getting nutrition naturally and importantly immediately.

It is free of pollution. The nine sea vegetables are harvested from the most pristine waters of the northern oceans many meters below the surface. This is probably the most pollution free environment on earth. The Aloe Vera is grown on a volcano in Mexico the most mineral rich soil on earth.

Body Balance is naturally rich in nutrients. Minerals have been washed into the oceans for millions of years, so the nine sea vegetables and Aloe Vera together yield over 121 vital nutrients that the body needs every day. More than any other kind of food Body Balance delivers a very broad spectrum of bioactive phytonutrients necessary to support to intercellular and overall health.

It is organic. Body Balance is processed with pure water and contains no chemicals. Only naturally sourced preservatives are used, which is why it has to be refrigerated once it is opened.

Body Balance is in an ionic form. This makes the absorption rate of Body Balance extremely high in comparison to the much lower absorption rate of pills and capsules. End result the Body Balance is absorbed (over 90% Vs 12-20%!!) and the rich nutrients are active as opposed to have avery expensive urine/pee, which is what happens with most vitamin pills!

Body Balance is delicious and easy to take. People who have difficulty taking pills or capsules, find that Body Balance is a very easy way to get quality nutrition on a daily basis.

Body Balance is a dream come true. Virtually everyone benefits from taking Body Balance. When you give the body what it needs it has the opportunity to address its health challenges. It’s never too early or too late to give your body the nutrition it needs in a form it can utilise fully.

I know I have a fairly “clean” diet most of the time, but since taking this product daily (first thing in the morning before I have breakfast – decided that’s the best way to fast track straight into my cells!!) I too have noticed improvements – in focus and clarity during the day and better sleep at the end of the day!!

I’ve been taking Body Balance daily (almost) for over three years now and I know the wonders it’s doing for my overall wellness. I recommend it to my clients only when I firmly believe that they will benefit…and many have.

I more than happy to share it with you.

If you’re interested to know more or order now contact me info@carolinesilk.com

Be Healthy, Happy & Amazing!

Caroline x

I’m guessing you’re not that excited about blood sugar!

If you’ve been hanging around me for a while, you’ll know one of my mantras is “education empowers.” I appreciate that when it comes to dropping the kilos you just want it to happen yesterday and not have to think about the facty stuff. (my word, not found in English language)

In this case, knowing the details and facts does empower you and promotes positive change.

One of your body’s highest priorities  is to maintain blood glucose (sugar) in a normal range at all times. Improper regulation can result in either hyperglycemia (too high) or hypoglycemia (too low). Having blood glucose imbalances plays havoc on our bodies, how we feel and also is a contributing precursor to a number of diseases – diabetes is one of the obvious ones.

If you are trying to shed weight, then you need to understand that maintaining your blood glucose in the normal range is very important. If your blood glucose levels are too high (think an overdose of sugar, high carbs, starchy foods!) then your body sends out the sugar police (insulin) to return  the levels to normal. One of the ways it does this is by shutting down your fat stores as a source of energy – think of it as a fat prison lock down – no one is leaving their cells!! With the cells in lock down, the excess sugar in the blood is utilised as the primary energy source until the levels return to normalcy!

So here are some tips for healthy blood sugar levels & weight loss!

• Focus on including protein at breakfast. Eating up to 10 gms of protein at breakfast sets you up for normal blood sugars throughout the day.

In Fact – protein should be included in every meal and snack. At lunch/ dinner use the palm of your hand as a guide to amount that is right for you. A meal/snack with protein will make you fuller for longer than a meal without.

• Eliminate wheat – the version of wheat we eat today does not resemble its ancient ancestors. 2 slices of whole wheat bread can spike your blood sugars as much as a tablespoon of sugar!!
• Starchy carbs – pasta, rice, breads, cereals, potatoes should be keep to a minimum – make it no more than 1/2 cup for lunch /dinner. Fill half of your plate with veggies and salad.
• Do not eat carbs alone ie an pear, your blood sugar level will rise – eat it with some nuts or a slice of cheese or mouthful of yoghurt (full fat plain)
• Ensure there are healthy fats in every meal and snack. The combination of the protein, carb and healthy fat all work together to keep your blood sugar stable.
• Don’t stress – stress releases the hormone cortisol, which also plays havoc and makes us reach out for starchy carbs (and promotes belly fat). Stressing?
• Go for a walk or do any exercise instead!
• Dont’ Diet! They don’t work – just incorporate the above tips and you will reap the rewards.

If you are one of the more than one billion people on Facebook, I warmly invite you to join my facebook group – The Balanced Approach- Your Way To Wellness. 

In this group you’ll find a space that is safe, caring and warm. 

Where you can share your wins and losses, shout out, ask for help and support others. 

I’m there to support you, provide strategies, tips, recipes and know how and the occasional ‘kick ass’ if that is what’s required! I’d love to see you there…..Join here.

Protein packed tomato zucchini frittata. Mindful Eating. Pin Me!

Be Healthy, Happy & Amazing!

Caroline x

I often hear people say no matter what they’re eating they’re hungry all the time. This is not a new phenomenon and in most cases they are hungry, but the first question to ask is what are they hungry for?

And the answer to this is two part.

1. They are actually physically hungry and their body is telling them so.
2. They are emotionally hungry for something other than food but they do not realise that and head to the pantry instead!

Today I want to delve into number one and share with you 5 reasons why you may be constantly hungry.

1. The food you consume throughout the day is high in sugar.

Yes there are the obvious ones like those highly processed sugary foods well know so well and so often crave, but there are many foods with lots of hidden sugars which you may not be aware you’re consuming on a daily basis. And to add insult to injury, if your diet is high in processed carbohydrates, then your only adding more sugar to the pile. We now know sugar is actually an addictive substance and your body will continually crave more … hence your hunger.

2.You are not eating enough protein at each meal.

Eat protein with every meal and you will be fuller, more satiated for longer. Leave protein out of the meal and guess what you’re hungry sooner rather than later. Eating protein ensures your blood sugar levels are kept on an even keel and that is number one when it comes to your body burning up fat, which is what we want in weight loss.

3.You are not eating enough real food. 

Again if you’re daily consumption is filled with processed, high sugar, packaged and processed carbohydrates, then you will be hungry all the time. Your body needs real food – one ingredient foods – which are full of nutrients, vitamins and minerals – all essential for optimal health and wellness. If you’re not eating these real foods then your body will crave them… hence your constant hunger.

4.Your hormones are out of whack!!

Your hormones are like soldiers keeping things in sync in your body – your energy, hunger, sleep, moods to name a few. They are the regulatory officers who ensure that everyone is doing their job correctly and efficiently. If they’re out of whack – such a scientific term – then havoc and hunger reigns.

5.You’re not getting enough sleep.

So yes if you are not getting enough sleep for whatever reason, then you will pay the price. The price is more often than not hunger and eventual weight gain. Lack of sleep also causes hormone havoc and you’ll find yourself craving high processed sugar foods to up your energy levels. So you eat them and then BAM, you coming crashing down again and the whole cycles repeats itself.

Hunger is your friend not your foe. It’s a signal from your body that it needs fuel and it’s time to eat. What you then choose to eat determines the next time you’ll be hungry. So why not choose foods that nourish you and promote wellness?

The above is a very brief explanation of why you may be hungry all the time. I could add another 10 reasons to the list, but this is a very good place to start.

With each explanation I wanted to give you greater detail and stopped myself otherwise you’d be here all day! So in the next 5 posts I will go deeper into each reason  and give you strategies for positive change. Don’t forget to come back and discover more ways you can be a healthier version of you.

Be Healthy, Happy & Amazing!

Caroline x

And that my friends is true for weight loss and putting an end to emotional eating…

No doubt you’ve heard before that your thoughts become your words, and your words become your actions.

If you believe you can drop the kgs, then congrats, you’re halfway there. If you think you can’t – because of all sorts of reasons, excuses, stories and lies that go on in your head – then guess what …? It ain’t gonna happen!

Until you think you can, any attempts made will end in frustration and you’re probably feeling more miserable.

If you’ve been a yo-yo dieter then you know that you start out with all the good intentions in the world. This time it’s going to happen…

Over time however, you can’t maintain the momentum of ‘the diet’  – the restriction the deprivation – and more often than not you end up giving up and putting the weight back on… and maybe more some.

Sound familiar?

I’d like you do something for me. Think back for me to that time and check in with yourself. Did you really believe in your heart and in your head that you’d be successful with your diet? Did you make the necessary changes to the way you think and how you act to  make it all happen?

Or perhaps you’re an emotional eater.

You’re stressed from work or family ‘stuff’ and you relieve your stress by heading to the pantry, fridge or cookie jar. Or perhaps you’re hurt by someone’s words and/or actions, or feel sad or lonely and you seek comfort in a box of chocolates or ten oversized chocolate easter bunnies! (it’s that time of year!)

You finish your chocolate frenzy and let me ask you this – has the boredom, frustration, stress, hurt, anger or loneliness gone away? I’m guessing it did for a fleeting moment, but then it came back hitting you like a freight train.  Now what do you do next? You throw the emotion of guilt onto the pile because you’re beating yourself up over your little pig out!

Do you think you can break out of this cycle?

Do you believe you can?

Or do you believe you’re caught in the stuck rut and it’s hopeless, so why bother? Why not just keep eating? It’s all too hard…

You haven’t done it in the past so why on earth is it going to change in the future?

It doesn’t have to be this way.

The way you think plus the way you focus plus the way you act is going to give you the results you want.  Your head has to be in the right place to successfully drop your weight once and for all.

This the reason why I do what I do, I know this is the missing link and I see the positive change in my wonderful clients after we’ve worked together. I’m going to share some of this with you on my new webinar – 7 Steps to Permanent Weight Loss. Hit this link here so you can sign up, and if you can’t be there live there will be a replay…so what have you go to lose… other than those unwanted kgs!

Be Healthy, Happy & Amazing!

Caroline x

Two weeks of Kayla now completed however, I did miss one day of the ‘resistance training circuits’ and one day of the LISS – low intensity steady state i.e. a power walk!

So do I have an excuse?

Well for those of you that are in Melbourne, you know that it is a big week in Melbourne with our annual Spring Racing Carnival (horses that is!).

In brief: it’s 4 race days over the week, each with its own theme, party atmosphere and celebrations. International guests, international horses and it is in fact such a big deal that we actually have a public holiday for Melbourne Cup Day, which is always held on the first Tuesday in November! (Google to find out more)!

So is that my excuse?

Mmm yes!

I went to two of the four days – Melbourne Cup Day and Oaks Day. Both of these days involved dressing up, fascinators, lots of champagne, good food, friends, may laughs, not many winnings and long days.

And my motivation to ‘do Kayla Itsines’ the next morning, or in fact that afternoon or night was nowhere to be found!

I am very happy to declare I was not hung-over, instead just that tired rung out feeling that you’ve done two rounds inside a washing machine!!

So hence no Kayla.

And here is the thing about you, me and exercise.

You have to make it work in with your life, your schedule and your goals.

If you end up skipping it – don’t beat your self up over it or head to pantry to blow the deal.

Take stock – see if there is a time when you can incorporate extra movement into your day that you normally wouldn’t do and do it.

And like me – when you return to normal and no longer feel like you’ve been spinning in a washing machine, get your gear on and go do something.

So today, it’s Monday, a new week with new motivation – I feel great and have the time and the energy to do two sessions – I’ve done a 45 minute walk and later today I will do my next circuit session.

Don’t think I’m being Wonder Woman…I’m not.

I’m taking advantage of the fact that I’m feeling energetic and I have the time!

If you’re thinking you’d like to feel more energetic, check out my latest program – Eat Clean Reset Your Body 14 Day Detox . I’m excited about it starting at the end of November to have you feeling fab in time for beaches, summer days and bbbbbiiiikkkkiiinnniiissssss!

Having now completed week two of Kayla Itsines, I still can’t stand burpees (learn more here) and I’m yet to see any drastic improvements but let’s be realistic there is another ten weeks to go…ouch!

(much better to see us dressed up than in our active wear!!)

Be Healthy, Happy & Amazing!

Caroline x

]]> https://www.carolinesilk.com/caroline-does-kayla-week-one/ Mon, 02 Nov 2015 01:49:33 +0000 http://www.carolinesilk.com/?p=1215 I can successfully (questionable) say I’ve completed week one of my 12 week attempt to hang out in a 20 something’s (read young, fit , gorgeous, confident, healthy) exercise program.

Why am I doing this?

Not quite sure.

I’ve been following Kayla Itsines instagram as I mentioned, for some time now. I like what she’s doing with her followers – teenage/twenty/thirty something girls –  and maybe just maybe I wanted to see if I could do it too. If I could achieve that transformation of shape…

It’s not about the weight it’s about body shape.

Turning some bits that are starting to wobble into toned bits!

I strongly believe that turning 50, being middle aged (hate that word), peri-menopausal or in fact menopausal is not an excuse for carrying extra weight or ‘letting yourself go’.

Yes your metabolism slows down as you age, yes hormones can play havoc and yes you need to change the way you do things, but you don’t need to give into the middle aged spread!

So call me crazy but I’m committing to Kayla and her 12 week Bikini Body Guide. Just the name should be enough to scare me away!

Let me give you a brief overview of the program.

Each week you complete on alternate days, 2 circuits (each circuit contains 4 exercises). Each circuit lasts for a 7 minute period then you catch your breath, or gasp for air like I did, for 30-90 secs between circuits then rinse and repeat. Total on each day 28 minutes with mandatory stretch downs.

On the days in between you do 45 mins of LISS – Low Intensity (I like this one!) Steady State – ie walking, cycling, cross trainer. I know as I progress through the weeks Kayla introduces HIT – High Intensity Training – now that will be interesting!

7 days = 3 circuit days. 3 LISS/HIT days. 1 Day of Rest!

She explains in her guide the following:-

“It is important to note that Weeks 1-12 have been written for individuals who already have a basic level of cardio fitness. Due to the high intensity of this style of training, I do not recommend them for absolute beginners.For this reason, I have provided four weeks worth of additional training, called ‘Pre-Training’.”

I read this and decided that I do have that basic level of cardio fitness – haven’t I just walked over 300 kms on the Camino? Why on earth would I need to do the Pre-Training?

I didn’t want an extra 4 weeks I wanted to get started ASAP!

Decision made ..skip the pre training!

Ouch!  Mmmm…maybe wrong decision.

My comments post week one…

♥ As I mentioned last week I could barely move..my effort to get on and off the loo was a sight to behold. My thighs had gone into lock down and refused to cooperate.

I imagine you would see this sight in old people’s homes..

♥ My but hurts in spots I didn’t know existed.

♥ I now know why I never liked burpees… you know the exercise when you’re on your hands and knees and you jump your legs together at the same time back, then jump them in again then jump up to standing position?

Seriously…I cannot jump! I placated myself by thinking well I’m tall – I have a lot of body to jump back, so my legs would only jump one at a time…mine was more of a wiggly manoeuvre!

♥ When it came to the pushups my nose spent more time in the floor rug than in the air while quickly realising the rug was in serious need to a spring clean..it smelt like dog!!

♥ When it came to the warm down (picture me very red-faced and sweat status achieved) I followed the pics and again my body refused to cooperate.

Why could Kayla touch her toes and I was lucky to pass my knees?

And as I’m stretching in this awkward pose my eyes rest on my legs and wonder where those extra veins have come from and decide I have way too many sun spots and must be more careful. I bet she doesn’t have any sun spots!

Anyway…week one down, no ambulance required!

Bottom and glutes still sore …but remember that is a good thing as new muscles are on their way to my derriere!

Anyone care to join me….?

Be Healthy, Happy & Amazing

Caroline x

Ready to hit that Reset button and EAT CLEAN? 

The 14 Day Eat Clean Reset Program starts very soon in time to get you and your body ready for a fabulous Summer. Register your interest here and I’ll email you as soon as it’s finalised.

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Interestingly I haven’t!

I’ve been home 4 weeks now and you may or may not have noticed I’ve only posted once, and that was in the excitement of my first week of being home! So much for hitting the ground running…

Instead I’ve felt like I lost my mojo.

I have been busy with one:one clients, and that’s been great but my venturing back into the online world however has been seriously stuck in first gear!!

This lack of work mojo has also interestingly coincided with with a lack of body/health mojo.

I haven’t exercised like I usually do (maybe walking 350kms played a part?) and I’ve been particularly lazy with what I’ve been putting in my mouth. More food than I normally would and often not the healthiest of choices. All very aware but doing it anyway!

Almost…I said almost… a case of the don’t cares?

BUT ENOUGH ALREADY!!

Because I do care about how I feel and how I look. I don’t particularly like wobbly bits and one thing that is ever so noticeable post 50 is..if you slacken off, even only for a short time ie 4 weeks, the wobbles WILL quickly appear…damn it!

So what to do?

A RESET button needs to be hit.

1. A detox to shake it up
2. Exercise in a way like I haven’t in a long time.

So I do have the detox sorted for you and for me.

4 DAY DETOX GUIDE

Initially my intention was to do a detox challenge but I changed my mind. This complimentary guide, from me to you, is one you can do in your own time and ease your way into it.

Over the next 4 weeks however, I will be working on a 7-14 day detox to have you feeling fab for Summer (or Winter if you’re on the other side)!!

As for the exercise…

I just may have bitten off more than I can chew.

I’ve been following Kayla Itsines on Instagram for sometime. She is a young, vibrant, energetic, extremely fit and business savvy 24 year old personal trainer from Adelaide, Australia.

She has 3.8 million followers on Instagram and I suspect 99.9% are female and their median age is early twenties.

She is transforming their bodies with her 12 Week Bikini Guide. I really like what she is doing.

Why?

Many young girls today are carrying too much weight and it’s not uncommon to see ‘muffin tops’ hanging over their jeans, shorts and skirts. I know this age group (and they aren’t alone) are the heaviest they’ve ever been.

Sadly, despite their carefree attitude, this is not healthy and bad habits may become their norm leading to long term health problems. This is not about weight this is about health, but yes the two are intertwined.

Kayla motivates them to change.

To take control back and to be fit, healthy and confident.

She provides nutritional guides which I ‘ve checked out and they’re all about clean eating and nourishing your body with real food. Not dieting. Sound familiar?

So why am I telling you this?

3 days ago I started Week One of her Bikini Body Guide!

OMG…

I will tell you all about it in my next post. In fact I’m going to post regularly, like a diary of sorts, and let you know how I’m going.

I can tell you right now.. despite my baseline fitness, I’m using muscles that have been in hibernation for some time.

My ‘but’ and thighs hurt and when I sat on the loo last night and I could barely get up!

So much for a 50 something hanging out in a 20 something’s exercise play pen!!

Source:google images

Yes this is Kayla.. and yes she is 24… not 50 something!

Be Healthy, Happy & Amazing!

Caroline x

The good news is… no you are not at the beginning or back to where you started. It might feel that way, like you have failed, but that isn’t the case! Remember there is no failure only FEEDBACK! You are one step closer to achieving your goal, you just need to shake your self off, reset your path and try again. Einstein got it right a long time ago – in fact I suspect, he got most things right – “You never fail until you stop trying.”

Here are two strategies I recommend to help you head down that path to a happy and healthier version of yourself.

1) Believe it is possible!

For example, if your goal is to shed weight, however you do not truly believe that you can or will shed the weight, you are sabotaging your outcomes. You need to believe it is possible. You need to be able to truly see your self at your new weight. What does it look like? What does it sound like? How does it feel? Really feel the feelings of having exactly what you want. Have that picture of the new you in your mind, check in with that picture regularly and believe!

2) Decide what motivates you most

Is it moving away from the old, unhappy, not so healthy you and all that baggage you carry? Or is it becoming the new healthy version of yourself and how good you look, how much lighter and brighter you feel etc. For some people moving away motivates them more than moving to. There is no right or wrong, just work out which resonates with you most, and go for it!

When you implement change, there often isn’t a straight line from start to success. No matter where it takes you though, you’re constantly learning and growing on that journey. So remember that even if you don’t get there the way or as fast as you initially wanted to, it’s never a failure.

Be Happy & Healthy!

Caroline