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Well it was great to be back in class last week and catch up with you all, it was tough though after a week off, nearly killed me on Monday! Aways tough after a holiday when you are trying to get back on it, more goal setting for me so watch out!
Hoping you are enjoying this cooler weather, it is a nice break from the hot temperatures of late and feeling a lot more energised. We camped in the garden last night and we've got the bikes out,pumped up the tyres, brushed off the cobwebs,all  ready for a nice bike ride this week.
If you missed the body composition scales last week then don't worry as I will be bringing them in again this week.

"Losing weight isn't always easy.
It takes dedication, 
determination, self discipline and effort" 

Wanting to lose weight is easy. We can all do that.
Losing weight is harder, we can't all do that.
But it's easier with my help than without it.
I'll do my best for you if you do your best for me.

Don't keep away just because you can't face the scales,as always scales are optional,come and listen to the talk and burn some calories with the exercise.


It is the last week to bring in your challenge cards so don't forget , it could be you pulled out to win the cash!

Just a thought...
"Strive For Progress, Not Perfection."
 
If you try to be perfect, you will fail every time. 
Fitness and weight loss is about making continual progress. 
Try to be a better version of you than you were yesterday. 
Every small step you take in the right direction is a victory, and you are a healthier you as a result. 
Be proud of those small victories, as they will be what keeps that motivational spark alive.
 
Buddha bowls -Balsamic Chicken Salad with Lemon Quinoa
Buddha bowls-colourful bowls usually composed of vegetables,healthy grains and protein are one of this years top emerging trends.
They are also known a hippie bowls or macro bowls(for all the macronutrients they are stuffed with) they are really easy to make at home. Google buddha bowls and see what delicious recipes you can find!
Crisp and juicy pan fried chicken in balsamic, garlic and olive oil, mixed into an incredible loaded salad with Kalamata olives, Feta, Lemon flavoured Quinoa and sweet grape tomatoes.

Servings: 6
Calories: 341 kcal

Ingredients
Lemon Quinoa:
  • 1/2 cup dry quinoa
  • 1 cup vegetable or chicken stock (or water mixed with 1 teaspoon vegetable stock powder)
  • Pinch of salt to season
  • Juice of 1/2 a lemon
Chicken:
  • 6 boneless chicken thigh or breast fillets , trimmed of fat
  • 1 tablespoon garlic (or plain) olive oil
  • 2 tablespoons balsamic vinegar
  • Juice of 1/2 a lemon
  • 1 teaspoon vegetable stock powder
  • 1 teaspoon garlic powder/granules or 1 clove garlic , crushed
Salad:
  • 6 cups (200g | 7oz) cos lettuce, washed and shredded
  • 200 g | 7oz grape tomatoes , halved
  • 1/2 medium red onion , thinly sliced
  • 100 g | 3.5oz pitted kalamata olives
  • 50 g | 1.7oz reduced fat Feta cheese
  • 1/2 cup continental parsley
Dressing:
  • 2 tablespoons garlic olive oil
  • 2 teaspoons balsamic vinegar
Instructions
For Lemon Quinoa:
  1. In a small saucepan, combine quinoa, stock and salt together. Bring to the boil; reduce heat to gentle simmer, cover with a lid and cook for 15 minutes or until broth has absorbed and quinoa is soft. Remove from heat and set aside while still covered and allow to steam. After about 2 minutes, fluff with a fork. Allow to cool slightly and add the lemon juice.
For Chicken:
  1. Add the chicken fillets in a large skillet or nonstick pan with the olive oil, balsamic vinegar, lemon juice, stock powder and garlic powder/granules. Saute the chicken until nice, crispy and golden on both sides, and cooked through. Remove from heat; allow to cool slightly, and slice into 1-inch strips.
For Dressing:
  1. Combine all dressing ingredients in a small bowl/jug, and whisk until mixed through.
For Salad:
  1. Combine the lettuce, tomatoes, onion, olives, Feta and parsley together in a large salad bowl. Top with chicken slices and quinoa, and drizzle with the dressing. Toss to combine. Serve with lemon wedges.

 
Weight losses and achievements
Wow you've been great this week, so many of you away on holiday and still as a club we managed to lose 91lbs which works out to be 6.5stone, well done everybody keep it going.
4 stone-
Anne-Mongeham/Deal
All I want to do is eat
Have you ever noticed that as soon as you change your eating habits, all you want to do is eat? 
All of a sudden you become obsessed with food. You find yourself preoccupied with what you'll have for your next meal, whether you can have a snack, what others are eating, or even what you'll allow yourself to eat tomorrow. What's going on? 
If I asked you NOT to think of the word 'elephant' could you?
The mind and the body are inextricably linked, and never is this more apparent than when you change your eating habits.
What can trigger food obsession?
The absolute worst thing you could do is starve yourself. You need to eat to your calorie allowance, or eat until satisfied. The moment you deprive your body of the calories it needs both your body and mind switch into survival mode. While the body turns down the metabolism and becomes a "slow burner" in an attempt to hang on to every single calorie, the mind gears itself to one overriding purpose: getting food. 
The message is clear: Your body wants food, and your mind does, too. And then what happens?
You eat something you "shouldn't," which makes you feel as if you've blown it. 
So you let go and eat. 
During the binge you feel relief - at last you can relax and do what you've wanted to do all along.
But you may also feel as if you're in a trance and can't stop yourself.
It's almost as if your body has developed a will of its own; it's going to feed itself whether you like it or not. As a result, you can end up eating more food in one sitting than you ever did when you weren't dieting. 
Let's remind ourselves we are not dieting, we are healthy eating.
The major difference between dieting and healthy eating is balance and education. 
When you become more aware about the foods you eat and how many calories they contain, by routinely checking the nutrition labels, you can make informed decisions. 
Decisions that mean you should never feel hungry again! 
The food choices you make will prevent the need to eat obsessively. Opting for slow releasing 'low sugar or low Gi foods' and protein rich food will avoid the highs and lows of sugar fixes or the constant craving for chocolate.
And if you did want chocolate? Well that's OK too in moderation; remember this is about a 'balance'.
AND on a special note: Did you know your body can confuse thirst with hunger so drinking often will silence another nagging voice in your head. 
Belabouring a point?
We talk about all of these things because this isn't a diet, this is a life transformation and I want to help YOU adopt a healthy way of being that serves you, keeps you well and makes you happy - permanently. 
 
My final thought ...
Taking 'Baby Steps' are the best way forward but make sure you understand what this means. 
A baby step doesn't just mean taking a small or little step. 
When babies learn to walk they take one step and then what happens....... they fall down!! 
BUT they get up and take 2 steps, then what happens they fall down again BUT they keep getting up. 
Baby steps is not about taking lots of small steps on a journey, it's about getting up again when you fall. 
A baby step in itself can be a very small accomplishment or it can be a monumental one. Whatever it is just keep taking those baby steps.
Enjoy your Sunday evening
See you in class
Love Lisa
Copyright © 2019 Love my fitness with Lisa, All rights reserved.


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