8 years ago vs Now.
Unhappy unless I was partying constantly pre-kids vs Happy, health conscious Mama of 3.
It's amazing the changes in every aspect of your life when you dive into focusing on becoming a better version of yourself every day👌🏽
It was the first weekend of spring and these were some of my meals. 😋
They dont vary much these days as I have found an equilibrium for my body that works best for me and the way I live my life. It has taken me around two years to fully work out and embrace my new diet regime, although I will be honest and say I still sometimes feel like certain foods such as scones or a toasted cheese & tomato sandwich!
All my meals now are based around a large variety of vegetables as colourful as possible as the number one priority and in the largest ratio. Then a protein source.
Then minimal carbohydrate.
Then a tiny glucose source such as fresh or dried fruit or a quality dark chocolate. But no processed sugar.
Also I'm gluten and dairy free and function best on a low fodmap diet. I keep all additives to a minimum including salt.
I particularly don't have msg, preservatives, artificial flavours and colours and avoid substitutes for sugar, salt, avoid thickeners, stabilisers and acids. All these point to overprocessing where the food has less nutrition, so in the end you realise fresh IS best--it is the closest to the living food as possible. .
Pictured here top to bottom, l to r...
•gluten free toast with Vegemite & tomato and peanut butter & Vegemite.
•Asian style stir fry beef with five spice, garlic, ginger, soy, honey and coriander.
•The photo of me is lunch at work where I open a tin of tuna or salmon and add cucumber, tomato, lemon juice and oil. 😋This has been my fave lunch for around 2 yrs now!
•lunch on the back verandah soaking up the late afternoon sun ☀️🙏😊...gluten free toast with avocado, egg, bacon, tomato, and coriander.
•Last is leftover chicken mince and veggies with an Italian twist with eggplant, tomatoes and tom paste.
All this food is supportive of my digestive & thyroid health and strength & energy levels. 🙂🤸♀️
Сильно впечатлительным не читать, конец трагический!
Сказ о том, как я похудела 📉
Худею я х̶р̶е̶н̶о̶в̶о̶ п̶о̶с̶т̶о̶я̶н̶н̶о̶ по системе Ковалькова(российский #врачдиетолог )
Однажды мой дядя за обедом ни с того ни с сего( ̶М̶г̶ ̶т̶а̶к̶ ̶я̶ ̶и̶ ̶п̶о̶в̶е̶р̶и̶л̶а̶ ̶) сказал, что все его друзья (из Нижнего, Москвы,Питера и т.д) худеют прямо на глазах, купили себе книжек Ковалькова, много ходят и все стройные как кипарисы.
Ну а я то чем хуже?! Подумала я и з̶а̶к̶а̶з̶а̶л̶а̶ ̶д̶е̶с̶е̶р̶т̶ пошла за книжкой.
Маниакально следуя всем указаниям этого милого мужичка (не дяди😂 Ковалькова 😂) я очень быстро усохла на 3 размера❗
Вот он казалось бы хэппи энд🌞 Ан нет..Как только я начала отходить от его системы( в̶ ̶М̶а̶к̶д̶о̶н̶а̶л̶ь̶д̶с̶ы̶ ̶н̶а̶ч̶а̶л̶а̶ ̶п̶о̶с̶т̶о̶я̶н̶н̶о̶ ̶
б̶е̶г̶а̶т̶ь̶) как всё сброшеное непосильным трудом вернулось обратно. Велком хоум блин...
А я же не встаю на те же грабли дважды ̶Я̶ ̶п̶р̶ы̶г̶а̶ю̶ ̶н̶а̶ ̶н̶и̶х̶ ̶5̶-̶6̶ ̶р̶а̶з̶,̶ ̶ч̶т̶о̶б̶ы̶ ̶у̶ж̶ ̶н̶а̶в̶е̶р̶н̶я̶к̶а̶ ̶ В общем было еще несколько попыток с одинаковым исходом.
Переехав в Америку, за первые несколько недель я поправилась ̶к̶а̶к̶ ̶с̶в̶и̶н̶ь̶я̶ очень сильно. И когда мне муж сказал что-то типа,может фитнесом займемся ̶н̶е̶т̶ ̶н̶о̶р̶м̶а̶л̶ь̶н̶ы̶й̶ ̶в̶а̶щ̶е̶?̶ ̶Н̶е̶т̶ ̶ч̶е̶ ̶с̶м̶е̶л̶ы̶й̶ ̶с̶и̶л̶ь̶н̶о̶?̶ ̶К̶а̶к̶ ̶в̶о̶о̶б̶щ̶е̶ ̶т̶а̶к̶о̶е̶ ̶м̶о̶ж̶н̶о̶ ̶с̶к̶а̶з̶а̶т̶ь̶?̶ я сказала "Отличная идея дорогой" и ̶с̶о̶ж̶р̶а̶в̶ ̶е̶щ̶е̶ ̶к̶у̶с̶о̶к̶ ̶п̶и̶ц̶ц̶ы̶ пошла искать в интернете книгу Ковалькова...Закупив яблок, миндаля, кефира,курицы и овощей, я начала свой долгий путь по превращению ̶и̶з̶ ж̶а̶б̶ы̶ ̶ в принцессу! Угадайте чем закончился этот раз?! Правильно. ̶Я̶ ̶п̶о̶х̶у̶д̶е̶л̶а̶ ̶д̶о̶ ̶р̶а̶з̶м̶е̶р̶о̶в̶ ̶м̶о̶д̶е̶л̶и̶ ̶и̶ ̶в̶ы̶б̶р̶о̶с̶и̶л̶а̶ ̶в̶с̶е̶ ̶с̶т̶а̶р̶ы̶е̶ ̶в̶е̶щ̶и̶ ̶ Ничем 😂 Нет, ну похудеть-то я как всегда похудела, а вот удержать-то результат я не смогла б̶е̶з̶в̶о̶л̶ь̶н̶а̶я̶ ̶о̶б̶ж̶о̶р̶а̶
Так и живу теперь почти с десятком лишних килограммов, периодически вяло взбираясь на беговую дорожку и успокаивая себя тем, что мне не особо то и нравились те джинсы в которые я сейчас не влажу 😂
Чтож, на этой праздничной ноте(а я предупреждала 😂) всем отличного дня!😉✌
Sunday night dinner! Look how much I had!! 😱
What about you guys? What did you have? Do you tend to eat more on some days than others where no matter how hard you try to keep it normal you know you just have to indulge? And I don't mean ice cream or lollies--I'm talking quality nutritional nourishment...
Do you sometimes crave foods? I always feel I shouldn't crave meat and sometimes I try to curb the craving with vegetable protein but it just doesn't satisfy me the same and I tend to eat more of it. I can't eat any pulses because they disturb my stomach even though I like them... so I don't have many alternatives except nuts and seeds, soy protein which is a pulse anyway... i can't have dairy either so I'm very restricted. However, the way I'm eating now, Ive never felt better, so I'm happy and content with my diet. 🙂👌🍓🥒🍠🌰🥚🍗
As I've suggested, I was craving red meat tonight. Must've been that extra difficult x-training class yesterday! 😖😀 I have sore muscles from it today!
So I baked...220 grams of lamb back strap and roast veggies--potato, sweet potato, carrot, swede, beetroot and made a quick salad for freshness. Topped the lamb with dried garlic, rosemary and paprika and 4 drops of tomato sauce spread over. Baked in rice bran oil @ 220*C for 10 mins then down to 180*C the rest. It took only 40 mins and the lamb was divine! So tender and moist. 👌😋
•lamb blackstrap was approx 300 cals. Total overall approx 650 cals
•My daily totals are around 1800-2400.
Swipe for more photos and all the calorie and nutrition facts about lamb blackstrap. It's a top quality cut with no bones and low in fat so better than chops or most other cuts of meat! Also is less cals than salmon, chicken breast (skin off), and sirloin steak--my other faves. It's worth every cent!!
I love my new fit life!
I love my routine of exercising every day and I love eating healthy!
I find the more I exercise the more energetic I feel. Exercise suppresses my appetite so I don't want to eat a lot--I rarely get hungry esp straight after. My body feels at peace with itself. 🙋☮️ My sugars are mobilised with the increase in oxygen and so the organs are being fed well with energy. 🔥
These were my meals yesterday. Around 60-75% vegetables or fruit. Protein about 15-25%. There is very little dense carbohydrate or sugars. This fills me perfectly but at the same time I feel comfortable in my stomach, light in movement and alert in my head. ... Ok well maybe not so alert sometimes at night! 😬😴😄
Even though I said I rarely get hungry, I do get an afternoon downer around 3-4 pm esp when I'm at work. I don't finish until 6.30 so dinner is at 8pm so it's normal that I snack at this time. In fact dietiticans say a small amount of food every 2-3 hrs is important to keep the blood sugars even esp for the brain to be alert and healthy.
The BRAIN, even though only 2% of your body weight uses the largest amount of energy of any part of your body, ie 20%, and that is three times your muscles! AMAZING RIGHT?!
It needs good supplies of oxygen, sugars, fatty acids (from good oils) and amino acids (from protein) to fuel each cell and what the amazing neurons (brain nerve cells) do for us! Our memory is the work of neurons. There's meant to be about 100 billion neurons in our brain! 😱
So the nutrition and the functioning of your body at its best is vitally important if you want to lead a mentally active and switched on life as well as have all other parts of your body functioning well. It's the brain that controls body parts too!
I'll leave this here for you all to ponder just as I am now myself... in awe of my brain esp..but also my body! 🙌
Reminding myself again how far I've come. Also showing you what was happening in my life at a very crucial time in my weight loss journey and how important motivational quotes and social media can be to inspire you every day!
This is 5 months into my diet and exercise regime. I was still having health problems, but remember being very excited by this day as I was wearing new jeans I'd just bought, in the next size down-sz 14-and this new jumper. I felt empowered...💪 and actually felt slim! When I see this photo, I realise I wasn't. But that doesn't matter as that is how I felt and it was important then. .
I was using Instagram sites to motivate myself, get ideas and stay on track....
This screen shot of the motivational quote was taken from the account @fatlossadvice about a week after the left photo.
It's rather funny though, as I clearly remember that none of the quote was true for me as I had no person say anything about my weight loss at that time. 😀 and it was why I took the screen shot! I'm guessing I'd trimmed down by about 10kg. So was about 74 kg.
Even though I was on this journey for myself, I'll be truthful and say I still wanted others to say something positive and encouraging to me. ☺️ More than anything I couldn't quite believe that I could change so much and it wasn't noticeable. 🤔 I put it down partly to people feeling awkward broaching the subject.
My point here is--DO use this motivational quote as encouragement as I do think it rings true mostly... BUT ALSO!
A: don't expect others to notice your weight loss or to comment if they do
B: don't get tied to their comments to inspire you, as you have to be able to do this on your own! It's the easy way out to rely on others, and when it doesn't happen you can lose your mojo
C: remember to encourage others when they lose weight as it can be just that little push they need at a very difficult time. 😊💪👍
How did i lose so much weight since the last time you guys saw me on Insta? Thats a questions ive been getting a lot lately. And to be exact, i lost 40 pounds.
Was it pure exercise and healthy eating habits? Id love to say it was lol. But to be honest, i struggled hard with eating only healthy foods because when youre poor and the closest store to you is 15 miles away and a dollar general, you dont have many options. Id love to say i stayed on top of my work outs every week like i was suppose to but the truth is, some weeks id work out like a champ and then id hit a low spot and stop completely for another couple of weeks.
The truth is I had help. Ive used ItWorks Skinny wraps, their defining gel, and the amazing chocolate milk flavored weight loss shakes. They were ALL amazing and each played their role in making me healthier. As i lost more weight i felt more energized, more alive, and ive actually been able to stay on top of my work outs and eating way better.
Because of how amazing ItWorks worked for me, i wanted to help others acheive the same. So i signed up with itworks in hopes of helping others reach their goals as well! So if you're interested, please DM me/ comment and i will show you the way🌠💞 .
Where did you work out today? 😃 🤸♀️🏋️♀️🏃♀️💃
I changed it up and worked out at home rather than the gym. The weather has been so beautiful in the mornings--not too cold...and fresh and sunny. I was being called upon by the birds 🦆 twittering and trees 🌳 whispering lightly, and I just had to join them! 🤗
I wanted to bare my skin to the air and morning sunshine and stare at the vivid blue sky...and I wanted to exercise hard to enjoy the fresh air in my lungs.
So this is what I did...
Stair running to fatigue, then skipping to 100, back for more stairs then another 100 skipping.
I was puffed and warmed up perfectly by then for a light weights session..
20 reps 3 sets of all of these with 4 kg dumbbells
•side arm raises--actually I can only manage about 10-14 of these..😬 they're difficult with 4 kg!
After that as always--stretching--on my yoga mat on the verandah!
You can do almost anything at home but it can be hard to get motivated. This morning I was motivated simply by the excitement of such a gorgeous new morning after rainy, very cold ones. As the weather continues to warm up I will do more at home--maybe even warm up at home before going to a gym class...🤔 What about you? Do you like to work out at home or outside?
If anyone is wondering about the skin I have on my belly--yes it is loose skin from my weight loss..depending on how I move, it becomes more and less noticeable. I'm ok with it (mostly). ☺️I would much rather have this than the unhealthy belly fat I had before so all's good! Great in fact!! ... 🙌💪
I think I'm becoming a gym junkie! 😄😬😎☺️🏋️♀️🤸♀️
Couldn't help myself today--it's my Sunday rest day but I felt like going to the gym for a work out. Go figure! 🤷♀️ The invigoration that exercise gives is such a powerful motivator. 🙌💪
Plus I was going out anyway so why not just drop into my gym @fithq?! 😆
Didn't know exactly what I wanted to do but knew it needed to be aerobic, as weight work could exacerbate my lower back injury.
So as I walked past the rowing machines i wondered how I would go in the final recovery stages if I attempted it. I like to play things by ear and it's often individual moments that affect my decision making. If my back would feel uncomfortable or painful I would leave for something else.
SO... I was thrilled when I was able to reach 4000 metres! And enjoy a back feeling better than when I started! The end result was a sweaty but super elated me esp as I hadn't done 4K for a long time and then only once.
I feel like now, my fitness is at a reasonable level for a 58 yr old who has had many health problems. It allows me to attempt many things even if there's been a long break in between. This feels very empowering! 💪💪💪
It's been a long road with ups and downs but I have been in a good place for a few more mths now and I don't want to let this go in any way.
This is why I do what I do..6-7 days per week, minimum 45 mins, mostly 2-3 hours. Consistent, regular, methodical. Excessive to some...perfect for me! 🙏
I'm all about stretching more and more as time goes on... I think it's the answer to so many of our woes in life including simply feeling good. Also so important for injury prevention AND recovery... and for flexibility which leads to the ABILITY to do many different things in life from daily routine things like reaching for something high or gardening, to fun activities you might do as a day out such as bushwalking or playing with the grandkids.
There's many different stretches and ways to do them.... which is great really as you will never get bored. Holding them for at least 30 secs is important though..
Here's a stretch I discovered I could do on a piece of gym equipment. Leaning forward like this from up high you feel like you're flying and the core back and arm stretch from the weight of your body leaning forward feels ahhmaazing!! 🙌😍
Scroll for another one I love--just hanging there off the bars...stretches your arms, shoulders and whole body.👌
I love how getting fit has opened up a whole new world of imagination in me as well... I'm beginning to wonder how exercise and being fit might affect our creativity--not that this is necessarily creative but I would not have even thought to do something different like this at the start of my health and fitness journey over two years ago. 💁💃🙋
Setting myself up for a great week with a super fine Sunday dinner. Replenishing my protein with quality flavoursome chicken and stabilising my digestion with lots of veggies and nothing that can upset my stomach--nothing artificial, nothing aggravating, no crucifers or acids, preservatives or unnecessary additives.
This recipe was awesome! I make things up all the time but it's still a thrill when you get a really great result. The colours popped, chicken was tender and the crunch and flavours perfect!👌
Here's my recipe...
Liz's Chinese Chicken and Veggie Stir Fry--loosely named! 😀
•Chicken tenderloins cut into bite size pieces.
•Any colourful veggies that suit your diet, cut to size where they will finish cooking together.
A little trick of mine is to use leek leaves rather than onion for flavour as it's good for a low fodmap diet, plus it isn't as pungent. I don't use onion at all, rarely even leek.
•Veggies should be at least double that of the chicken in volume when uncooked.
•stir fry chicken on high heat until lightly brown. Add spices about half way through cooking.
I added sesame seeds and a small amount of dried garlic, marjoram, Chinese five spice, and ground chillies. Finish stir frying. Set aside.
•stir fry all the veggies for about max five mins until they glisten.
• add back the chicken. Add grated fresh ginger, tbsp soy sauce, a tsp honey and a small amount water--maybe a tbsp too. Turn and mix through.
•EAT immediately! That is before it goes soggy and over cooked. *its still good the next day though--warmed through not overheated. 😊
These ladies!!! I have to shout them out.... they are so inspiring! These 10 women from across the country who committed to our Shift Shop test group are KILLING IT! Every single one has shown up daily and accepted no excuses ... following the calendar, logging workouts and superfoods, and helping each other stay fired up! I can't EVEN WAIT to see their results at the end of 21 days, and to continue on this lifelong health journey with them -- I am so humbled and blessed to be by their sides! Wanna be part of the next one? We'd love to have you join our fit sisterhood!