I am the first person to hold my hands up and admit I am rubbish with anything technological, it just confuses me and can quite often make me cry or throw the lap top across the room. Or both for that matter.
Some tips to help avoid that weekend blow out …….
Tips to avoid a weekend blow out
Many people have no trouble sticking to a healthy eating plan and getting to the gym Monday to Friday but come the weekend and all that hard work seems to go out of the window.
1) When planning your weekday meals do Saturday and Sunday as well, try and stick to a plan as much as possible
2) Allow yourself one treat meal over the weekend, know that that is your treat then you are less likely to have lots of treats
3) Exercise doesn’t have to just be about the gym, plan in some fun activities – ice skating, horse riding, roller skating, climbing or even just get out with family and friends for a walk in the park.
4) Find other ways to treat yourself over the weekend so rather than a take away and bottle of wine use the money you would have spent for a new lip gloss or gym top. Or even save the money each week and have a bigger shopping spree later on.
I absolutely love this……
Written by Regina Brett, 90 years old, of the Plain Dealer, Cleveland , Ohio .
“To celebrate growing older, I once wrote the 45 lessons life taught me.”
1. Life isn’t fair, but it’s still good.
2. When in doubt, just take the next small step.
3. Life is too short – enjoy it.
4. Your job won’t take care of you when you are sick. Your friends and family will.
5. Pay off your credit cards every month.
6. You don’t have to win every argument. Stay true to yourself.
7. Cry with someone. It’s more healing than crying alone.
8. It’s OK to get angry with God. He can take it.
9. Save for retirement starting with your first paycheck.
10. When it comes to chocolate, resistance is futile.
11. Make peace with your past so it won’t screw up the present.
12. It’s OK to let your children see you cry.
13. Don’t compare your life to others. You have no idea what their journey is all about.
14. If a relationship has to be a secret, you shouldn’t be in it.
15. Everything can change in the blink of an eye, but don’t worry, God never blinks.
16.. Take a deep breath. It calms the mind.
17. Get rid of anything that isn’t useful. Clutter weighs you down in many ways.
18. Whatever doesn’t kill you really does make you stronger.
19.. It’s never too late to be happy. But it’s all up to you and no one else.
20. When it comes to going after what you love in life, don’t take no for an answer.
21. Burn the candles, use the nice sheets, wear the fancy lingerie. Don’t save it for a special occasion. Today is special.
22. Over prepare, then go with the flow.
23. Be eccentric now. Don’t wait for old age to wear purple.
24. The most important sex organ is the brain.
25. No one is in charge of your happiness but you.
26. Frame every so-called disaster with these words ‘In five years, will this matter?’
27. Always choose life.
29. What other people think of you is none of your business.
30. Time heals almost everything. Give time time.
31. However good or bad a situation is, it will change.
32. Don’t take yourself so seriously. No one else does.
33. Believe in miracles.
34. God loves you because of who God is, not because of anything you did or didn’t do.
35. Don’t audit life. Show up and make the most of it now.
36. Growing old beats the alternative of dying young.
37. Your children get only one childhood.
38. All that truly matters in the end is that you loved.
39. Get outside every day. Miracles are waiting everywhere.
40. If we all threw our problems in a pile and saw everyone else’s, we’d grab ours back.
41. Envy is a waste of time. Accept what you already have, not what you need
42. The best is yet to come…
43. No matter how you feel, get up, dress up and show up.
45. Life isn’t tied with a bow, but it’s still a gift.”
So you have decided on a goal and know exactly what you want and when you want it by. There is still one more decision to make – will it be the all nothing approach or everything in moderation approach?
Let’s take weight loss as an example. You have decided you want to reach a certain dress size will you be 100% compliant until you reach that goal or will you allow yourself ‘treats’ along the way?
Many willpower thinkers believe that there are times when you should go ‘cold-turkey’ as the problem with moderation is that it requires ad hoc decisions which need energy. For example, if every time you are tempted to eat cake you will have to make a decision whether to indulge or not. You expand energy in the process of deliberation, energy you could use for willpower.
The all or nothing approach needs 100% commitment, there are no exceptions. It’s a done deal and non-negotiable. You wont need to wrestle with that decision everyday making life easier.
On the other hand Dr Rankin believes that ‘deprivation in the mother of all failure’ therefore if we are too strict with ourselves we are most likely to weaken. He prefers the approach of Graded Exposure where willpower is built up n small progressive steps.
- Stand in front of the cake shop and look in the window
- A few days later walk in to the cake shop but then immediately walk out
- A few days later walk in to the cake shop and stay for a little longer but don’t buy anything
- A few days later go in to the cake shop and buy 1 small item.
Rankin claims that with each step one develops the ability to resist temptation when he or she wants to.
“As your confidence develops and you learn what it feel like to exercise self-control, more difficult situations can be confronted.” Rankin
What do you think? Which approach do you prefer to take?
Feeling tired, run down or just in the need for a bit of a boost? Maybe one of these ‘Superfoods’ could be the answer……….
Superfoods by definition they are calorie sparse and nutrient dense meaning they pack a lot of punch for their weight as far as goodness goes. They are superior sources of anti-oxidants and essential nutrients. Here are 5 of my favourite
Definition – Blue-green micro algae, grows at very fast rates and provides more nutrition per acre than any other crop.
Dosage – starting with ½ teaspoon going up to even 4 tablespoons a day for those who can take the cleansing effect
How to take – on its own if you can handle the taste! Or in smoothies/salads
Benefits – anaemia, diabetes, overeating, malnourishment, amazing source of protein, calming and high chlorophyll content.
Definition – Young wheat sprouted from wheat grain before it grows into a glutinous monster. One of the most alkalising foods.
Dosage – 10z shot or level teaspoon of powder.
How to take – as a fresh juice or powder.
Benefits –high chlorophyll content, carries first class enzymes into the cells. Strong digestive properties. Also helps treatment of hypertension, anaemia, fatigue, PMS, diabetes, obesity.
Definition – High content of good fats and oils.
Dosage – ½ or 1 each day
How to take – in salads, smoothies, on its own!
Benefits –remarkably satisfying. Contain folate, potassium, monostaurated fats and are very high in fibre. Diabetes sufferers can lower their triglycerides by up to 20%. Lower cholesterol. Great food for pregnant ladies.
Definition –The seeds of Salvia hispanica L. or “chia” from South and Central American. High in protein and healthy omega-3 fatty acids, chia seeds create a thick gel when soaked in water and provide the main ingredient in traditional endurance tonics
Dosage – approx. about 2.5 tbsp. of dry seed a day
How to take – sprinkle in shakes, smoothies, salads, add to soups, scrambled eggs, stir frys etc
Benefits –reduce food cravings, feel fuller faster, high in omega 3, reduce blood pressure, have been shown to control blood sugar.
Definition – Claimed to be the most nutritionally complete food source in the world!
Dosage – 3-5 Tablespoons a day
How to take – buy whole or hulled hemp seeds, hemp seed protein powder, and oil. Eat raw, add them to a salads, replace olive oil with hemp seed oil, add to shakes, smoothies etc
Benefits – high protein containing all of the essential amino acids, high amounts of fatty acids and fibre as well as containing vitamin E and trace minerals, balanced ratio of omega 3 to 6 fats.
1) Identify exactly what you want and then break it down in to small achievable steps. Long term or vague goals have less chance of success as you lose focus. Identify what you are going to do about the goal today, this week, this month. This will give you small targets to aim for and a far greater chance of getting there.
2) Get organised. Success requires some element of planning and preparation. Things don’t just happen by chance. You want to lose weight? Then you need to plan your meals, plan your shopping list, plan your exercise schedule, plan what you will eat if going out for a meal, plan your snacks. Do you see a pattern? Yep…..plan, plan, plan
3) Goal setting isn’t all about hard work. Make sure you reward yourself along the way. Remember the first tip about small goals? Every time you achieve one of those make sure you reward yourself. These rewards don’t have to be big; new gym top, spa treatment or just some time out to yourself but make sure you take time to celebrate your success.
4) Tell people. No one likes to admit failure so the more people you tell then the more likely you are to stick to your plan. Even better if those around you don’t think you will do it. There is no greater feeling than showing people just how good you are.
5) Take responsibility. These are your goals and no one else is going to achieve them for you. By all means get support, but ultimately it is down to you. You want information then go out and find it, need a new skill then learn it, you hope to get better then practice. Don’t expect anyone else to do it for you. The amazing thing about life is that you can have anything you want as long as YOU are prepared to work for it.