Small changes - Big payoffs

Wow...I can't believe we're already nearly at week 4 of Michelle Bridges 12WBT!

I am loving how I am feeling - my clothes are fitting better already, and starting to notice a shift in weight on certain parts of my body.  So, a total lost now of 8.9kg...on my way to 10kg, my first milestone!  ooh...1.1kg to go to reach that - I think I should be able to do it by weigh in next week - have consistently been losing between 1-2kg per week so far, so if I ensure that I complete my workout sessions, be careful over the next couple of days (with some eating out challenges ahead) and keep remembering why I am doing this....I KNOW I can reach that mini-goal.

I've had quite a challenge this last week - a lot of bills were due (or should I say overdue!) and had to be paid last payday, so that left my cupboard fairly bare, with not so many choices.  Unfortunately there were a few meals on the menu I had to wipe due to lack of funds for ingredients, but with some careful planning around what I did have in the cupboard, I managed to keep the calorie count within the same range of the meal we were to eat.

I have to say that I really love having 3 similar sized meals and two snacks though the day.  It has given me so much more energy, and I am not feeling hungry all the time like I thought I may, and have done in the past with dieting.  I am also super-glad that we have more to eat than just lettuce leaves and munching on celery!  lol  Do you remember the old days?  Back in the 80's?  Some of the fad diets my sister put me on...like the cabbage soup diet!  Yuk!  Not to mention, that I put all the weight back on that I lost...and some more because I went back to eating what I thought was 'normal' food.  Ahh, I've learned a lot since then!





This is the cabbage soup diet here - would you believe that it's still around???  It may look appealing, but try eating it every day for breakfast, lunch and dinner!  I can't believe I did this thing for months losing weight to be a bridesmaid for my sister's wedding in the late 80's.  Michelle Bridges Food is so lovely - gourmet if you will, and looks appealing.






Mmmmm doesn't that lot of food look so appealing!?  From the MB12WBT menu...from the left:
Seafood Laksa, Vegetarian Tacos, Yoghurt with berry compote and Crustless Blueberry Cheesecake

I showed someone a picture of the Kangaroo Mince pie with Mushy peas I made last week and they were astonished that this was 'diet' food!  I love the change in mindset this has given me about eating healthy, and that it can still be beautiful food, but within a certain range, especially if you are wanting to lose some kg's.

My hubby has been eating pretty much the same as me on this journey, so he is pretty happy he has lost some weight too.  He only had about 10kg all up he wanted to lose, and I think he's pretty close that now, so he's decided he is going to start eating biscuits every day again!  It's his choice to do so, but what I've done is looked at the calorie value of the biscuits I bought for him and made sure that it is counted in his daily allowance.  I think he's actually still eating under his allowance every day, so I'm happy with that, and it keeps him happy being able to eat his biscuits.  I'm really glad that I don't have a problem with him eating them in front of me.  They can sit there for him to eat and are not a temptation for me.  I did object to him saying he wanted to get a pizza the other day though!  lol  I said that would just be cruel to sit and eat it in front of me!!!  I may have to take him out to a restaurant some time soon so he can order a pizza and I'll order something that is a healthier option for me - then we are both happy!

It is interesting to see other people's journey and how they involve their families and partners. I feel very lucky that I have a supportive husband who is happy to eat what I do.  It can be a challenge to be consistent with diet and exercise and mindset....but having that support means everything to me, and makes the journey so much more fun having him share it with me.



Susan Dorrington

Consistent efforts pay off

Week 3, and today was weigh in day. I jumped off the scales this morning with a smile on my face as I have lost another 2kg!  That's a total of 8.9kg including the pre-season of 12WBT.  I'm heading for the 10kg mark...and super motivated to keep getting results like these. But motivation is not the key, in fact motivation is not necessary at all - it's all about the consistency.  Consistent efforts - just doing the thing, is what get's the results.  This seems to be a theme for me this week - it came in the form of a motivational video from Michelle Bridges, it is basically the theme of the book I'm currently reading - The Slight Edge by Jeff Olsen, and it's also what I wrote about in my latest business blog post - "Shhh it's a Secret" (click here to read).
As the late Jim Rohn said:

"failure is nothing more than a few errors in judgment repeated every day", and
"the formula for success is a few simple disciplines practiced every day".

So, if it's that simple, why don't we all have the success in health, fitness, business, weight loss...whatever?  Because if we view the few simple disciplines individually, they don't seem to matter.  Nothing is going to happen overnight if we do or we don't do them.  It's the compound effect of doing them consistently over time that shows up in results - good or bad.

This has been a good lesson for me to learn, as working out has been rather challenging for me this week - making the time around caring for hubby, the house, working part-time and running my business part-time.  And this week I had a super great workout with a friend at Boot Camp at our local gym on Saturday, but then on Monday I was in agony with sciatic pain in my right leg and hip, so did not work out then.  I am still limping a little bit today two days later.  I don't know what caused it, but I do know I could barely walk, let alone work out.   I don't want to use this as excuse for not working out, but I am only human, and sometimes I just have to say it ain't gonna happen, move on, and get on with it as soon as possible. I wonder how I would have gone had I attempted to do a work-out anyway?  Maybe it would have loosened up the muscles causing the pain, and it may have helped.  Or, I may have been in more pain!  lol  Who knows?  I'll have to try it out next time.  What I do know is that being consistent with my food choices is definitely paying off.  I put on a pair of jeans and a nice top tonight to go out to meet up with some friends, and the jeans were feeling a little bit loose where they had been tight, and the top came down further on me, instead of riding up.  It was an amazing feeling to feel good in my clothes!  It's those feelings even more so than seeing a number on the scale that keeps me wanting to continue with this journey. It's knowing that I can change my body...and my life that makes it all worthwhile.

This week's food highlight for me has been the Kangaroo mince pie with mushy peas.  Yummo!  It was so nice.  I have had kangaroo sausages before, but never used the mince.  It is something like 97% fat free, and a lot better for you than regular mince.  The pie was something you would have seen at a gourmet restaurant served with baby spinach leaves with a balsamic glaze.

I have my first eating out challenge coming up on Friday with a work lunch.  It will be interesting to see how I go. We are pre-ordering, so I get to see the menu first, which will be handy.  I will have to report back here and tell you how I went! 

Here's to another week of consistent effort and great results!

Susan Dorrington

www.susandorrington.com

Week 2, Day 3

Week 2, Day 3

Ok, Week 2 is here, and weigh in day has arrived.  Woo Hoo - I lost another 1.8kg - that's a total of 6.9kg lost since sign up.  

Mindset: I have to admit I was pretty slack last week when it came to exercise.  I had such a busy week, with so much to get done, and somehow I allowed things to get in the way.  So, after giving myself a swift kick up the bum I decided that this week was not going to be a repeat of last week. 

Exercise: Monday night we went to the gym and did our workout session - cross-trainer, interval training on the treadmill, rowing machine, and a few other exercises.  Tuesday - I went to a Power class at Body & Soul gym here in Ballarat.  I found that last week's session of Power I had problems with the lunges - calves cramping badly and I really didn't feel that I gave that workout my all.  This week the trainer Mel gave some alternatives to lunges - to do a narrow and then a wider squat.  It kept my heart rate up, kept the burn happening, and I came out of it feeling hot and sweaty.  I truly felt I gave it my all tonight, and today I am feeling a little stiff and sore - which tells me that it was an AWESOME workout for me!  If I can walk fine the day after training, then I haven't trained hard enough!  

Food:  Food has been great - found some new and exciting recipes that I know I am going to be making for a long time to come.  Still can't stop thinking about the char-grilled eggplant & capsicum cous cous salad - yummo!

Coming up:  It was a pretty ordinary day here yesterday - quite a storm.  Keeping an eye on the weather this morning, but thinking it might be a gym day instead of walking the Lake.  I'm not a fan of walking in the rain. That might be a bit soft, but that's just me.  I'm not letting it stop me from getting a great workout - I'll just choose inside rather than out in the weather.

Susan
www.susandorrington.com

Week 1, Day 2

Day 2 of Michelle Bridges 12WBT and went to a pump/power class right after work.  Key for me - put the gym bag in the car, or by the door.  If I have to come home and then go the likelihood of going is reduced by a massive 80%.  Yes, I just made up that stat, but who doesn't these days!

Food: I'm so surprised by some of the recipes Michelle has given us.  All the meals we had yesterday I looked at them and thought - I'm gonna be hungry after that.  But, you know what?  I wasn't!  They were surprisingly filling.



Exercise:  Went to a Pump/Power
class at Body & Soul tonight - I don't feel exhausted and like I can't move, so obviously I haven't worked out hard enough.  Other than lunges, which I always struggle with (my calves keep cramping up when I try to do them), there was nothing that really pushed me to the edge tonight. I believe I will have to increase the weights I have on the bar to get a better workout.

Mindset: Today I found myself thinking - how on earth am I going to fit all this training in every day - I don't have time for it!  Then I found myself telling myself to shut up and JUST DO IT!  Sometimes we have to ignore what our brain is telling us because it has been programmed all wrong.  Take away the limiting belief of "I can't" and replace it with "I don't know how, but I'll find a way".

Coming up: Big walk around Lake Wendouree tomorrow - if today is anything to go by it should be a beautiful day for a walk.  Any local Ballarat 12WBT reading this - contact me if you want to join our walking group.

Will see if I can get a nice pic of the Lake, so check back on tomorrow's blogpost.

Susan
www.susandorrington.com

My Pre-12WBT Season WINS

Well, day 1 of Michelle Bridges 12 week Body Transformation is finally here. I feel like I've been signed up and waiting forever! Has it really only been about a month? 

As we get this underway I'm just busting to share the wins that I have had leading up to this amazing life-changing event.

Firstly, I had a couple of light-bulb moments and big wins that I just have to share. Work has Happy Hour once a month - after work for social club members. As a member we get our first drink (alcoholic, or soft drink) free, and they provide food. Friday just gone I went out to Happy Hour, and had to choose a drink. Hmm, what to get. Not having the soft-drink, the vodka cruisers are packed full of sugar, and the Jack Daniels is mixed with soft drink. What does that leave? Beer, or bottled water. Easy choice - I chose the water! BIG win for me. I really really felt like a nice alcoholic bevvy, but did not want to right before the start. The next big thing was the food they were serving - Pizza! So, I stood with my back to the food and talked. They smelled so good, but I was so determined that I am making a change right here, right now, and I did not give in to it. So, yay for me, I resisted my first temptation. 

The other really BIG win....or maybe I should say LOSS...was that since signing up for the 12WBT, and making a couple of small changes with the challenges (pretty much just cutting out any junk food, cutting my coffee down to 1 a day, and upping my water intake) and i have already lost 5.1kg!!!!! Woo Hoo! I am so happy that I am under 130kg with a lovely starting weight of 129.8kg. 





Bring on the diet and exercise!!!!

Song's to Move to #1

There are some songs that I just can't help moving to.  When I hear them, my feet start moving, I just wanna get up and dance, or run about.  So, they are PERFECT for working out, walking or running to.

#1.  Weapon of Choice - Fatboy Slim

Temptation of Takeaway

Last night my husband told me he wanted to get Takeaway. My brain went into panic...Noooooo, not takeaway!  

That was the last thing I wanted to hear, just starting out on Michelle Bridges 12WBT.  I had made a commitment last week to not have any takeaway for the week. I had it in my mind that I wanted to continue with that this week and more as i have some pretty big goals to reach.  It felt like my efforts were being sabotaged!

I tried to convince hubby that I could cook something, but his mind was made up that he wanted takeaway. He did, however, say that he would go for something that was a healthier option.  So,  in an effort to find something that would be better than the average junk food option I went onto the 12WBT facebook page and asked the question of what takeaway options were there that would be a better choice.

A few people responded, but it came down to something like Noodle Box (not all dishes, but some are lower in calories) and Subway (the less than 6g fat range).

So, hubby decided on Subway.  I was still in the state of indecision - what should I do?  Do I just count the calories for Subway and leave it at that?

I could choose to take on the mindset of "It's ok, it's only this once.  I can get away with it."  But you know what?  It's exactly that mindset that has got me to the position I am in today - Over 50kg overweight!

I felt like I was being pressured to get takeaway too.  Ok girl, stop playing the victim card and pretending that I have no control here!  I decided to ask hubby a question:  "I know you want to have takeaway now and then.  That's ok - that's your choice.  Would you be upset if we got takeaway for you and i just cook something for myself at home?"   The answer - No, not at all!  He was quite happy for me to do that.

Ahhhhhh, (sighs of relief).  Fantastic!  Feeling really great...and powerful for having taken back control over myself and what I wanted to do to create different results than I have had.  If I set the example, have resolve, and stick to my commitments around weight loss, then who know's what effect this will have on others - and my hubby, to change their eating patterns too.

I am SO glad that I didn't cave.  Subway may have been an ok option for me to have.  But so early on this journey I didn't want to de-rail my progress.  If it wasn't for asking that question, then I just may well have done that very thing!

Cooking - when does tasting become eating?

Something become very evident to me yesterday, that I do a lot of tasting when i am cooking.  I love to cook, and don't often follow a recipe when cooking meals - I just wing it.  I love creating new and old dishes, and this requires tasting to see if more spices, salt etc are needed.

But it occurred to me that I do this a lot more than necessary.

I know when I am hungy and I'm cooking I'll often sneak a spoonful of whatever it is I'm making.  And not just one spoonful.  If it's super yummy...I'll sneak a few before it even gets to the plate.

Hmmm  Hidden Calories!  Not Good!

What I am wondering now is just how many more calories is this adding to my diet every day?

This is something that I am going to be much more aware of and put a stop to this bad habit.  Yes, food may need to be tested at times, but maybe I will get a teaspoon out and limit it to a small tsp full to get a taste - no more eating before it gets to the plate!


ps.  I just got told today that I'm looking good, and asked if I had lost some weight!  Woo Hoo - love it when others start to notice...even if it has only been a couple of kg's.

My first FUN RUN!

Woo Hoo!  I just completed my first ever fun run - RUN BALLARAT!

I ran as much of the 6km as I could, and had to walk a lot, but I'm counting this as a Win as my goal was to complete the course. Now I know what to expect, when they have it next year I intend being 30-50kg lighter and much fitter.  Overall they raised well over $165,000 for the Ballarat Base Hospital Childrens ward, which is just amazing!  So glad to be part of it.

My race time was 1:04:23

My goal was to be in it, and to complete it!  So goal achieved!  Awesome!

Music to MOVE to!

I love it when a song gets me going...you know, makes you really want to move.  They are the gems that I am trying to collect here - a good list of feel-good, toe-tapping, booty-shaking, move it or lose it, get this party started kind of songs!

You can help me with any suggestions - please leave me a comment and I can add them to this list.

My list to start with is:


Song                                                           Artist

Stand Up for the Champions                       Right Said Fred
Let's get it started                                        Black Eyed Pease
Woman on a Mission                                  Gabriella Cilmi
Absolutely Everybody                                 Vanessa Amorosi
Permission to Shine                                     Bachelor Girl
Rise Up                                                      Cast of Australian Idol 2003
Learn to Fly                                                Shannon Noll
Smooth Criminal                                         Alien Ant Farm
What doesn't kill you                                  Kelly Clarkson
Raise your glass                                          Pink
Rock DJ                                                    Robbie Williams
Cold Hard Bitch                                        Jet



Cool Down Songs

Cruisin'                                                      Gwenyth Paltrow & Huey Louis


I'll add some more later, but this is all I can remember off the top of my head - I know I have heaps more, so keep checking back here!

Changes I'm making this week

Nothing too dramatic - just a little change.  Something to kick this thing off with.

My commitment this week is to:

1.  Cut out Junk Food

2. Increase my water intake

My hubby is being very supportive and is going to do this too.

Weigh in Time

OK, time to get on the scales.



Here's the honest and brutal truth:



current weight:  134.9kg

goal weight:  80 kg

To Lose:  54.9kg

Hi, my name is Susan - let me introduce myself.

Hi, and thanks for visiting my blog.  
OK, just to start with, let me introduce myself and share a little about me before we start this journey:

My name is Susan, I am 40yrs old, but don't feel a day over 30!  lol  Me and my husband Michael live in Ballarat in Victoria, Australia.  We don't have kids, but we do have a fur-baby, my 16 year old cat Monty.

I have a lot of baggage from childhood - things that I had kept bottled up inside of me and never started to address until about 10 years ago when I realised they were eating me up from the inside out.  I'm still working through them, but I'm a hell of a long way from where I was.

It was around that time that I decided to take control of my weight issue and I lost about 2 stone and was feeling amazing!  I was healthy, energetic and determined to keep the weight off.  But then something happened that derailed me.  It was something that I allowed to affect me emotionally and rather than get control of those emotions I played the victim card - you know that 'poor me' and 'why does this always happen to me' mindset, and wallowed in self-pity for an entire summer, sitting on the couch eating and watching the entire series of Sex in the City!  I was really not in a good place. I was giving up on me.

It was not long after that when I met my husband.  He makes me want to be a better person every day of my life and I love and appreciate him so much for his continual love and support.  After just 1 short year of being together he was diagnosed with Huntington's Disease and could no longer work.  I was doing 4 hour daily commutes to work and we were not able to more - this went on for 8 months.  I was exhausted all the time, and on weekends when I had more time I really didn't feel like it...so I did nothing....and the weight piled on.

I was in a very negative mindset.  I was not happy.  There was often a lot of tension in our relationship.  I was having outbursts of anger at complete strangers and then feeling so down on myself as I did not want to be that person.  

After being retrenched in the Global Financial Crisis in 2008, I came across a business opportunity that was in Personal Development. I had read a lot of personal development books in the past, but had not seen anything like this program, so I purchased the program and got started in my own business, and I am forever grateful that I did, as this is what has helped me turn my life around from negative to positive!

lol...as I'm writing this I can't help but think - you really have to hit rock bottom sometimes before you can start fresh and lift yourself up.

Not long after that we decided to move from Sydney to Ballarat to be closer to my family.  So, no more commute, a lot more time, but even still, my exercise was very sporadic.  When i was at the gym I enjoyed it, but getting there in the first place was the challenge.

As hubby was unable to work and with our debts I was still working full-time, caring for him and the house and running my home business in my spare time.  I rarely made time for me.

I have been using my personal development program to help my mindset, and I am happier and so much more positive than I have ever been in my life.  It has helped me to learn how to make better choices.  It has taught me to take action and not just think or talk about it, but to BE about it. But, there was one BIG thing that I had not addressed - and that was my health, fitness...and my weight.

Last year came with a health scare - having gallstones and needing an operation to have my gallbladder removed.  My brother has just been diagnosed with diabetes, which my dad had until he passed away in 2005.  So all of this is screaming out at me that I had better look after my health now, before it's too late!  I want to get back in control - I want the old me back!

At the moment in my program I've been studying about the anatomy of a decision, and what it takes to carry that decision through, how to course correct and actually get the result.  So, in applying that to my health I decided to take action.  Not later, not next year...but now! 

So, I signed myself up for Michelle Bridges 12 week body transformation.  

For me, this journey is about taking back control, making the commitment, and taking the consistent action needed to get the results!

I have done the hard work in the past to lose a lot of weight and I know I can do it again.
I know what foods I should and shouldn't eat - and I know how to diet.
I know how to exercise and train and what it takes to get the results.

But...having the support of a trainer, that also uses mindset lessons to help you make the changes for good - that's what I'm going to get out of this.  And the support of an entire community who are aiming for the same goals.

If you want to achieve a goal - surround yourself with others who also want to achieve their goals.  Your success is dependent on it. 

This has been an emotional journey for me, but one that I am thoroughly looking forward to because I know how grateful I will be when I get the fitter, healthier and much slimmer body that I deserve!

Bring it on Baby!!!

15.10.2012