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My thought of the week...

It would be really, really easy to convince ourselves this time of the year that we still have 'plenty of time'

Every year, without fail, I have members realising in October, that they have a lots of parties and occasions in Nov and Dec and they STILL haven't lost that stone they promised themselves they'd lose in January.

Achieving what we want with time to spare is the way we would like to do it, however life isn't like that sometimes.
There is still time to make a HUGE difference before we break for Christmas.

How good would it be if this year, maybe for the first time ever, you could choose which outfit you want to wear every single time you go out, rather than wearing the outfit which happens to fit on any particular day??

Stoptober
We talked about this in class last week, what are you going to stop for October.
Here are just a few things members are stopping this month
- Drinking during the week
- Cutting out chocolate ( drinking options hot chocolate to cure the chocolate cravings
-stopping late nights ( that make you eat more the following day because you are tired!)
-  Stop drinking so much tea/coffee and replacing it with water
-Stop grabbing crisps and biscuits as snacks
Weight losses and achievements
Thankyou to everybody that filled out food diaries last week,have to say most of my slimmers of the week were those that did do them.It certainly made some of you think about how quickly those calories add up!
As a club last week we managed to lose 84lbs which works out to be exactly 6 stone, well done those food diaries really did work!
Christmas Party-Cathedral lodge
With our Christmas party getting closer I am now taking your meal choices and collecting the remainder of the money in this week please. If you unsure what you owe please ask.
They require everything in at least 6 weeks in before
.
6 Pillars of healthy living
Modern life keeps us so busy that we are often overcommitted, juggling multiple priorities and feeling out of control. This lifestyle is exhausting, unsustainable, and can damage health. Research has shown that 70-90% of health conditions can be prevented or adequately managed through lifestyle alone; therefore, a cornerstone of Dr. Brad’s innovative solution includes his trademarked “Six Pillars of Healthy Living”:
  1. Healthy Eating
  2. Active Living
  3. Restorative Sleep
  4. Stress Reduction and Awareness
  5. Connection
  6. Finding Passion and Purpose
 
As you think about your personal relationship to these six pillars, consider the following questions:
  1. Healthy Eating. Is your caloric intake appropriate for the amount of energy you are expending? Are you eating the right types of foods? What is your relationship with food?
  2. Active Living. How is your posture? What types of exercises, movement, and activity do you do on a daily basis? How do you feel about the level of vitality in your body?
  3. Restorative Sleep. Is your sleep restful and sufficient?
  4. Stress Reduction and Awareness. How well do you bounce back from adversity? How well do you manage a stressful lifestyle? Are you able to access the full potential of your mind?
  5. Connection. How do you connect with yourself? With others? With nature?
  6. Finding Passion and Purpose. Is your passion aligned with your values? How much time do you spend on those things that you are most passionate about?
It's not fair...
I hear it all the time at the scales: "It's so unfair I've gained weight, I've done so much exercise!"
To which my reply will be  "if it's not the exercise it must be the food"
Far too many of you still fall into the trap of thinking that going out for a walk, or even a jog or a run, or taking part in a class will undo all the damage you've done with all those extra treats and 'naughty bits' you've allowed yourselves. 
IT WILL NEVER HAPPEN.
If you have weight to lose - and indeed you really want to lose it - you'll never lose it by attempting to cheat the system.
 
1) By sticking to you plan of what ever you choose to follow YOU WILL lose weight.
2) Having stuck to your plan, every single bit of exercise you do over and above everyday activity will be burning additional calories from your fat stores - that means you lose weight!
3) Following YOUR plan - to the letter - you will not be hungry, you will not be short of energy, you will feel better, you will get results.
4) By eating clean or cutting out the sugar as much as possible and NOT combining eating plans will get results.
Common mistakes:
1) HUGELY over estimating the number of calories you're burning when you exercise . .
2) HUGELY underestimating the number of calories you've over consumed by - which is why you NEVER guesstimate, NEVER eat or drink anything you don't KNOW the calorie content of, and if you want guaranteed success, you write everything down as you're having it.
3) Combining the best of both plans.
Uncomfortable truths:
1) If you have weight to lose and you're not losing it, it is highly likely that are not following what plan you set out to follow and/or any advice I have given you.
2) If you have weight to lose and you're not losing it AND you're doing lots of exercise, you are over consuming a considerable number of calories..
3) You cannot cheat. There is NO shortcut, NO miracle cure, NO way of fiddling the numbers. Losing weight takes time.
4) Whether you lose weight or gain weight will be a result of choices you have made.
So: If you have weight to lose, and if you want to lose it, and if you don't mind putting a bit of work in order to lose it, may I make a couple of suggestions?
*FOLLOW one of the plans. 
*Exercise. 
*Enjoy the results (guaranteed).
You can choose to lose, you can choose to stay the same, or you can choose to gain. It's entirely up to you.
But whatever happens, you will have chosen for that to happen.
 
Butternut Squash soup with Cannellini beans
The butternut squash in this hearty soup is packed with antioxidants such as beta-carotene, and the cannellini beans are a source of lean protein.
Serves 2 Prep 10 min Cook 30 min
240 calories per serving
      
    
Ingredients
  • 1tbsp light olive or rapeseed oil
  • 1 onion, chopped
  • ¼ medium butternut squash, peeled and cut into chunks
  • 1 carrot, sliced
  • 1 garlic clove, crushed
  • ½tsp fresh ginger, grated
  • Pinch freshly grated nutmeg (optional)
  • 600ml very low salt vegetable stock
  • ½ x 400g can cannellini beans in water, drained
  • 2tbsp fat-free Greek yogurt
Method
  1. Heat the oil in a large saucepan (that has a lid) over a medium heat. Add the onion and cook for about 5 min or until softened. Add the squash, carrot, garlic, ginger and nutmeg, if using. Stir and continue to cook for a few min. Add the stock and bring to the boil, then lower the heat, cover the pan with the lid and simmer for about 20 min or until the vegetables are tender.
  2. Remove the pan from the heat, then blend the soup until smooth using a blender, food processor or stick blender.
 
 
More Funnies...
I asked my daughter if she’d seen my newspaper. She told me that newspapers are old school. She said that people use tablets nowadays and handed me her iPad. The fly didn’t stand a chance. 
 
Enjoy the rest of the weekend.
See you in class
Love Lisa
Copyright © 2019 Love my fitness with Lisa, All rights reserved.


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