Get Trimmer... and stay Trimmer

Hi :)

During the 1st week of January, it's best to slowly discard bad eating habits. Slowly is the keyword here - If you're someone who for e.g. eats out every night, drinks a couple of glasses of wine almost everyday, drinks a can or two of coke everyday, etc.



It's unrealistic to stop doing all these things at the same time. A more realistic approach would be to initally:

• cut down to one *small* glass of wine every other day (red wine is a healthier option, I'll go into that another time)
• choose healthier options when eating out e.g. ask for dressing on the side when ordering salads, pick roasted, grilled meals over deep fried foods
• switch to diet coke (which you will eventually reduce because although it contains less calories, it contains artificial sweeteners) and drink more water

When you are successful with your small changes, you take the next step:

• small glass of red wine 1ce to 2ce a week
• eat out less so you know *exactly* what's going into your meals.
• diet coke a couple of times a week

And then:

• wine, eating out and diet coke will be classed as "treats" ie you only have them on special occasions.

A similar approach worked for me (although I don't drink and I've never been a Coca Cola (I initially entered 'coke' haha!) addict, I based this on someone else I know and I hope she reads this :) ... ).

This week, please post what you feel your bad habits are and how you think you'll slowly wean yourself off them.

Enjoy your week :)

2011 - The journey to good health continues

Happy New Year! I'm so excited!!! I hope your 2011 is off to a good start :)

I've been on holiday for a week and a half with family and I feel refreshed and recharged... might have to do with all the food I ate ;)

Let's not bother with 2011 resolutions... how about we pick up from where we left off last year? :)

To those who aren't aware already, check out the 'Get Trimmer' challenge HERE.

This year there WILL be videos, especially cos I promised my sister and her friend (they both live in the US) and I know they'll constantly remind me ;)

Preye K just joined the challenge today which means I'm DEFINITELY putting up a post by Tuesday.

I am really sorry for being MIA in December... hope you're all still in :)

How are you? How much did you eat? ;) How ready are you to keep working towards a healthier lifestlyle?

Merry Xmas and a Wonderful New Year

December was a really busy month for me so I apologise a million times over for being MIA... none of that in 2011 :)

Of course being busy is good but I'm going to make sure I update at least once a week from the 1st week in January... :)

Toyin, thanks for the wishes :) Hope you're doing good.... :)

Personal Training

Services

I am a qualified Personal Trainer, offering a variety of personal training sessions. Sessions include strength, cardiovascular, endurance and flexibility with a variety of tools. I tailor your program to your needs and preferences and will help you reach your weight loss and fitness goals.

Please contact me if you have any questions regarding prices and availability.

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Sessions will be held at client's home, outdoors or at client's place of work. This service also includes nutrition advise and workout plans.

I offer both One To One and Group Personal Training.

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Training sessions tailored to your needs & you get the added bonus of working out with people you know.
Why Group PT?
- You work harder with your friends around you, you motivate each other and nothing beats friendly competition to push yourselves that little bit further.
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Your diet plays a key role in your health and fitness. A customised nutrition plan compiled taking into account your goals and preferences. End Result: Developing a healthier lifestyle.

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• I teach kettlebell classes for Fitter London and their classes are based in Covent Garden and Holborn. Your first class is FREE so see you soon ;-) --> Fitter London Timetable <--
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Apologies

I'm so sorry I haven't updated this week... I have been *very* busy. I promise to post something next week :)

Hope you're all doing well...enjoy your weekend.

Get Trimmer... Naija Style (Week Eight)

Hi Ladies... I know I know, I haven't given feedback to your food diaries as promised. I can't believe how busy I've been (not that I'm complaining as it's a good thing) but I'm going to make time for you today :)






TOYIN
Breakfast:
Slim fast shake - 190 calories
A: Please post the nutrition info of your shake. Last I remembered, their sugar content's high and I read something about them not being very nutritious.

Lunch: 2.5 cups for fresh lettuce no dressing, 1 breast of baked bbq chicken with wing; no sauce and mushroom shrimp pasta - 611 calories
A: It's great you don't use salad dressing :) You usually don't eat pasta (good). Lettuce isn't very filling, try some heavier veggies e.g. corn, peas, cooked spinach etc Try steaming/cooking your veg in chicken stock, love it.

Exercise
I try to workout everyday except sunday... today i worked out for 35-45 mins totaling a calorie loss of 463 ( makes up for the pasta I ate..lol)
A: Although it's encouraging to see the number of calories you're burning on the machine you're using, they're not very accurate. Unless you have a heart rate monitor (the strap round your chest) and a watch (which you enter more detail than usual), the values given aren't accurate. Make sure you include strength training :)
Dinner
Fist size of eba with okro and a lot of meat.
A: Good! You're eating Nigerian food but not unhealthy portions :) My main feedback for this day is you need to eat more veg. Also try to snack often :)


Today
breakfast:
Slimfast shake- 190 calories
A: See above for my response.

Lunch
2.5 cups of romaine lettuce, no dressing-23 cals
2 tablespoons of bacon bits-50 cals
1 slice of plain cheese pizza-250cals
Total 323 cals
A: *ahem* ;) Pizza.... As long as you didn't make it from scratch at home - the cheese, flour, etc used to make it (bulk) are not ideal. Yes it's nice to treat yourself but try to eat fresher treats. 
What do the bacon bits look like? Do they contain preservatives?
Snack-1 cup of sweet potato baked fries-364
A: What brand's this? So I can have more info on the nutrition content.
Dinner-1 cup of rice-320 cals
.5 plantain fried-180 cals
.5 cup red soup-80
a whole lotta meat..- dont care about the cals here...lol

A: What's Red Soup? You could have had a whole plantain baked in the oven with olive oil.

Toyin: Really good :) Just tiny tweaks here and there.

Ok - I'm going to respond to the other food diaries later today :)