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I thought this cool weather might be a good time to remind everyone how important is to be adequately hydrated. In summer it’s a little easier to drink enough water, but when the temperature drops, so does the amount of water we drink (usually).

Sometimes I will ask a client how much water they are drinking each day, and while I’m always grateful for an honest answer – I’m often horrified at the very low amount!! HORRIFIED!!

So if we’re talking a goal or 2-3 litres per day, 500ml is just not enough!! Neither is replacing water with diet soft drink or juice and thinking that’s a fair swap – yes, I have heard that one!

I’ve always said that drinking enough water each day is pretty much a part-time job…. I don’t enjoy drinking water, the amount we need seems excessive, but knowing the wonderful health benefits, and the many negative effects of being de-hydrated, it keeps me drinking bottle after bottle on a daily basis.

Here’s some tips to get more water in your day:

Firstly, don’t only drink water when you’re thirsty – this makes it too hard to get enough water- and often by this stage your body is already somewhat dehydrated

Don’t sip, you need to practise throwing a whole bottle or glass down in one shot – sipping will never get you there.

Get yourself a good BPA-free water bottle which holds 1-2 litres, that way you can track what you’ve had and you know you need to get through 1-2 of those each day (depending on the size of your bottle)

Don’t count your workout bottle as part of your daily total – write that off as replacing the sweat you’ve lost during your workout

Have your bottle near you all day, don’t go anywhere without it!

Have a 300ml glass or half a bottle before each meal – this will fill you up a little and can help suppress appetite, as well as helping to get your daily quota

When the days are cool, I add a little bit of water from the kettle, just to take the edge off – works wonders for me 🙂

I know lots of people who add some lemon or lime juice to their water, makes it a little easier to drink if you’re really not a fan or water on its own

Just a note – breastfeeding, caffeine and alcohol consumption requires an extra intake of water.

Make drinking enough water a priority in your day, and when you get into a good routine it’s much easier to stay on track – like everything else!!

The best and easiest way to make sure you’re well hydrated is to check the colour of your wee – the clearer the better!!

So go and find yourself a bottle you can use and keep it with you…… it will become your new best friend!! (and never go too far from a toilet)!

Have a great day!

Paula

As the chilly days seem to be well and truly here, some of us start to lack the drive and enthusiasm that we may have had during the warmer months. While weather should never be an excuse not to exercise, I understand that the initial getting-out-the-door thing can be a little tougher than usual.

My own workouts will NOT stop over winter, not ever, but I certainly haven’t been springing out of bed to get in the gym!

Here’s a few little tips to help keep you moving:

Think of the bigger picture – why did you start exercising in the first place, what were your long-term or short-term goals? Have your goals changed just because the temperature has dropped? And if you currently don’t have goals, it might be a good time to set one for yourself to help keep you moving.

Get yourself a training partner, someone who is relying on you to show up, makes you more accountable. And best pick someone who has as much (or more) motivation than you do – rather than someone who is likely to cancel on you cos it’s too cold.

Remind yourself how fantastic you feel after a great workout, and of course how crappy you’ll feel if you skip it.
Some people do eat a little more when it’s cold – remember you’re not extra ‘hungry’, it’s just a comfort thing (like most over-eating). As always, find other ways to entertain yourself.

And lastly, keep reminding yourself that summer WILL come again, and if you’ve let the cold stop you taking care of yourself over winter, you’ll have a HUGE amount of work to do to feel ready to strip off when the sun comes back!!

If all else fails and the above tips don’t help, remember that some days are tougher than others, regardless of the weather. That’s just life. Some days you just have to make yourself train because it’s for the greater good! Health and fitness needs to be a way of life, rather than just when the conditions suit you. Rise above the cold, and of course remember, exercising is a brilliant way to get warm!

Have a great day!

Paula

If you have found you’ve put on some weight lately, or are struggling to lose weight, this could be partly due to an inability to say “NO!”

It’s time to start getting more comfortable refusing unwanted food. You know what I mean, we’ve all been pressured to eat something we didn’t really want, and I’m sure most of us have given in just to be polite.

Call it willpower, or self-control, or discipline, doesn’t matter what you call it, but you need to practise saying no. Many (probably most) social events seem to revolve around food, and often HEAPS of it. We seem to be constantly surrounded by food, and worse, many of our friends and family seem to enjoy offering us food in large, calorie-dense amounts!

It’s taken me years to practise it, but I’m finally feeling comfortable saying no to anyone offering me extra calories that I don’t want or need. It’s hard, I understand! Constantly refusing food or having to explain to people that you’re trying to improve your eating habits can be really awkward, it shouldn’t be, but for some reason it is. Some people feel rude refusing food, or feel that if someone’s made them something they are obliged to eat it. Not me, not anymore!

Think of it like this, you’ve been great all week, you’ve worked hard and been super disciplined. And hopefully on top of that you’re seeing some great results, and feeling amazing and proud. Then, on the weekend, you’re catching up your family who are shoving treats under your nose, and possibly even giving you a bit of “come on, you can just have one” action. Other comments might be “you don’t need to lose any more weight, you need to eat” or “come on, live a little” and so on. My inner bitch says that many of these comments come from people who probably want to lose some weight themselves, but don’t have the discipline or commitment that you do. So in order to make themselves feel better about their habits, they are happy trying to “fatten you up” or at least see you eat some crap. Not all of them, but definitely some!

You are always in control of what you eat, no one else, ever!! It’s your body, your goals, and your brain making the decisions. You need to stick to your guns, keep your head held high, remember your goals, and say “no, thank you.” And if anyone judges you for practising discipline and staying on track to reach your goals, then you need new friends, or family (can you exchange family members??). Remember, there’s a pretty good chance their comments are not coming from a good place.

I understand that sometimes people are genuinely concerned about a loved one or friend possibly losing too much weight, or maybe even needing some support with an eating issue/disorder, but often I think it’s safe to say people like us to eat with them to make them feel a little better. Might sound harsh, but it’s what I truly believe.

I think the best way to start feeling comfortable saying no to others, is to tell them from the start that you’re attempting to change your eating habits and won’t be eating anything that you don’t want or need. Remember, it’s your choice and your goals, and no one should make you feel bad for staying strong and on track. And if they do, dump them!

Eye on the prize!!

Have a great day,

Paula

I believe that everything happens for a reason.

Well, I believe this most of the time. Sometimes, just horrible, tragic things happen, and I don’t believe they happen to shape anyone’s future or make someone stronger. They’re just shocking, horrible tragedies.

But mostly, I believe it.

Touch wood, so far in my life I’ve not been knocked on my bum with anything serious or tragic. But even from the small knocks I’ve experienced or hurdles I’ve faced, I truly do believe that they’ve shaped me and quite possibly made me a better, stronger person. At the time the kicks in the face can feel devastating, but mostly I’m thankful for them, in hindsight.

And as I get older, I am getting much better at recognising that a shitty experience can be happening for the greater good. I’m aware of it during the bad times, as well as afterward, which is good progress I think!

In terms of a fitness or weight loss journey – I think we all need to realise that we stumble and fall for a reason. It helps us practise bouncing back and become stronger. Regardless of who you are and how strong you think you might be, a weight loss mission will always come with some set-backs. So learning to deal with them will be nothing but positive.

Unfornatley though, often we see the hurdles as a reason to give up. We tell ourselves that we’re failures, and figure it’s all to hard to maintain and get results. This is a huge part of why most people don’t see their weight loss through to the end, instead they have a stumble, and quit. It’s not meant to be easy, if it were easy we’d all be in great shape. So take the good with the bad, and you’ll get there in the end.

Next time you have a set-back, don’t see it as a reason to stop trying, learn from it and move on. When I was learning to water-ski years ago, my Dad would always say “If you don’t fall, you’ll never get better” (this was to stop me cracking the shits every time I fell) – but he was right, falling teaches you what not to do next time. Falling also makes you human, and that’s important.

So no matter how bleak things may look when you’re in the middle of a slump or you’ve had a big set-back, believe that it’s making you stronger and setting you up for big things!

Keep your chin up, tell yourself it’s part of the process, and don’t quit!!

Have a great day,

Paula

People put SO much pressure on themselves to lose weight, and many think it’s going to take a million difficult lifestyle changes overnight to make it happen.

And this is the reason SO many people start a weight loss journey, become overwhelmed, and then quit.

If this is you, you’re certainly not alone.

The very best way to begin a maintainable weight loss journey is to make one small change.

Maybe begin by drinking 2 litres of water a day. Or depending on your current water intake, 2 litres could be too much to start with, so work towards 1 litre, then 1.5, then 2.

Next, time to cut or limit just one unhelpful food from your diet.

Then work on getting enough sleep each night (approx 7-9 hours).

Next, up your exercise.

Then work on another unhelpful food.

The order in which you choose your habits is completely up to you. But I’d suggest making the first couple of changes something you know you can do and maintain – to build your confidence.

Just focus on one at a time, even if it takes longer than you’d hoped, and add a new change when you are ready. Maybe write a list, and tick things off when you’ve turned them into habits. Take your time, you want these changes to last a life-time, so patience is important!

If you try to do too much, like cutting ALL the unhelpful foods from your diet all at once, you’re likely to feel deprived and unhappy. Or if you try to down 2 litres of water every day when you’re used to drinking close to nothing, you’ll struggle. And not only will you struggle, you’ll probably feel like it’a all too hard and almost impossible to maintain. And that’s when we give up.

If this sounds like you, and you’re tired of starting / stopping / starting / stopping – please give this a try. Far too many people get caught in this vicious cycle and not only do we not lose any weight, we sometimes end up heavier than when we started. It’s an on-going knock to both our health and our confidence. Time to break the cycle.

By taking one step at a time, everything will be much easier to manage, and you’ll be putting a lot less pressure on yourself. And most importantly, you WILL stick with it this time and you WILL get those results you deserve. Sure it might take a bit longer than if you changed everything at once, but that’s better than losing 5kg in the first month and putting it all back on (and maybe more) when all those changes wear you down and you quit.

Changes for life take time, there’s no great rush, one maintainable step at a time!

Have a great day

Paula

I don’t like to ever tell a client that they can’t eat something. I can strongly suggest that some things shouldn’t become an ‘everyday’ food, but I don’t like to ever forbid any type of food or treat. Not only am I not the boss of anyone, but I also think once we’re told we can’t have something, it can make us crave it even more.

However, I do remind people that by choosing a particularly unhelpful food, it’s likely to slow or even stop your progress, depending on how much you choose to indulge in. If it’s a daily habit, then those extra calories are likely to hold you back – daily excess calories can really add up when you look at the numbers over a week. Depending on your current goal, and how quickly want to reach it – that should help determine your intake of your treat foods.

If it happens to be something that you’re not willing to give up or cut back on right now, it might be time to reassess your current goals. As long as you’re happy with the results that come with the food decisions you make, then that’s fine! (as long as it’s not adversely effecting your health of course).

It always comes back to what you want most.

And it doesn’t have to be black and white – if you’re struggling to completely cut something from your current diet, but really want to lose some fat, your best bet at the moment is to compromise with yourself and to limit or cut back on your special treat, without excluding it all together. Until you’re ready.

Work out what’s most important to you at the moment, and go from there!

Have a great day,

Paula

Are you waiting for the ‘perfect time’ to start working on a new you? To eat better? To exercise more? Here’s some lines you’ve probably found yourself saying:

“When I’ve got more time”
“When work is less busy”
“When I find a workout parnter”
“When I feel more comfortable in the gym”
“When I lose 10kg”
“When I can afford to eat better”
“Tomorrow…. Next week…..”
Never

We’re always waiting for the right time. But why do we?? For many, the above comments somehow justify avoiding any hard work and committing to the journey. For others, the fear or failing, or the fear of being criticised or embarrassed can hold them back. Avoidance can keep up safe from any pain. But it also leaves us in an unhappy, sometimes unhealthy place.

And avoidance is what keeps up from growing, changing, thriving, and being the best possible version of ourselves. This is where “all or nothing” thinking can really hold us back.

If you’re waiting for a perfect time, it will never happen. There’s no perfect time coming your way. If you’re waiting for some magic moment or for the ‘penny to drop’ – don’t hold your breath – chances are it won’t happen.

What you need to do is create your own perfect time or magic moment. No one will make it happen for you, it won’t be delivered on a silver platter. And if you’re thinking that everyone else who has made a change has experienced some sort of ‘perfect time’ to change – think again – it’s not how it works. They just decided that once and for all, it was time to change. They stopped waiting for a ‘sign’ and just got on with it.

If you know deep-down in your heart that you want and/or need to make a change, then why not create your perfect time NOW? You don’t need a Monday or a new month to start making changes, you can start this exact moment. Remember, you can start now because you can start small. You just need to start!

Start by reading up on good nutrition, by making changes to your shopping list, by committing to being active 2-3 times per week. Nothing extravagant.

Expect some resistance, some changes will fit in well with your life, others won’t. But push through. Just remember one change at a time. Over time, each small change will stack up and before you know it you’ll be on your way to a happier, healthier you!

And you’ll be so glad that you created your own perfect time to start changing!

Have a wonderful day!

Paula

Before I begin – you should NOT spend time comparing your body to anyone elses – as the saying goes “comparison is the thief of joy”, however, I’m sure we’ve all wanted to look like someone else at some stage.

When I was younger and overweight, I spent SO much time wishing I could look like my friends who were thin, and therefore happy….. well back then I believed being thin must mean you were happy, but of course that was just an assumption. It didn’t have much to do with health back then (I was young), I just desperately wanted to look like they did, and have their confidence. But I kept going back to the thought that they were lucky, I was unlucky, and I’d never be able to make that change. I just thought that I wasn’t meant to look like they did, they were the cards I’d been dealt. And I do remember feeling sorry for myself, and a bit bitter towards those who were in good shape. I feel a bit sad thinking about the time and energy I wasted wishing I was leaner, but doubting I could make the change.

Thankfully, these days, I very rarely get body envy, as I know now that if you want something bad enough, I CAN make change happen. Once in a while I still find myself wishing I could have someone else’s body, but thankfully it’s rare. And the difference is now that if I really, really wanted to get that particular figure, I know I could work hard to make it happen. I try to look at wonderful bodies with appreciation now, rather than jealousy. And again, if it’s something I want to achieve badly enough, I know I can comitt and do it. And if I decide that I don’t want to commit to that, then I reassess my goals.

All that’s needed is a decision, belief, then action. Sitting back wishing you could achieve something will obviously get you nowhere. If you’re admiring someone else for what they’ve achieved, or even if you feel a little jealous, there’s NO reason why you can’t achieve the same – and that goes for all aspects of life, not just in weight loss or fitness.

Remember, you’re just as capable as the next person – it’s easy thinking someone else is blessed with the right genes, or some sort of super power, but they are human, just like you. Lately I’ve been making some changes with my eating and training and I’ve been amazed how it has changed my body – I’m achieving things that I thought only other people (with super powers!) could achieve – and it’s an amazing feeling! And it all started with the belief that I could do it.

Looking back to when I was younger and overweight, I wish I’d realised a lot sooner that I was more than capable of changing, but I am glad I finally decided I could do it! And it was the best thing I ever did – my weight dropped and my confidence grew, best feeling ever!! And it was great realising that I didn’t have to be a superhero or turn my life upside down to achieve my goals. I was CAPABLE!!

So no more wishing, you can absolutely do it – off you go!!

Have a great day,

Paula

Yes, you PLAN TO FAIL!!

Let’s face it, when it comes to exercising and eating well, often we’d rather be doing, or eating, something more ‘fun’ right? So with that said, if you’re not making concrete plans to work out and eat well, and just hope that it happens – chances are you’ll choose another option that’s not as beneficial for your health .

Example, you tell yourself that you’d like to try and get to gym after work. You don’t worry about taking your workout gear with you as you will have time to pop in home and get it on the way to gym. Problem is, once you get home, you sit on the couch for 5 minutes, and an hour later you’re still there and the half-arsed plan of working out has gone out the window. You hoped, you tried (sort of), but it didn’t happen – again.

You also plan to eat a great dinner with heaps of great veggies and a nice lean piece of steak. But when you go to the fridge, you realise the only veggies you have left are wilted, sad and stinky, and there’s no steak in the freezer only processed, packaged crap that you shouldn’t even feed to your dog. So, once again your intentions were good, but with no plan in place, it was a lazy, high-calorie dinner – again.

If any of this is sounding familiar, you need to start planning – it’s for your health! Proper plans, concrete plans. Lock in your exercise sessions and get your bum to the shops and stock up on everything you need. You don’t need a million tuppaware containers and spend half your Sundays preparing meals. All I do as preparation is have my veggies ready and chopped, so each day it’s easy just to throw a salad together for lunch or chuck the veg in the steamer at night. I make sure we’ve got meat in the freezer ready to go. I’ve got plenty of the little brown rice microwave tubs – easy, 40 seconds and ready to go for a good carb serving. I’ve usually always got fresh fruit in the bowl, and for those times I don’t, I make sure there’s some little tubs of fruit in the pantry. It’s about thinking ahead, getting into some great habits, and not getting caught out. Because when we get caught out, that’s when we fall back on bad habits and make poor decisions.

Set your life up so it becomes easy. Take your gym clothes with you to work, rain, hail or shine, plan, plan, plan, make time to get to the shops or market to have great food in the house. Everyone’s busy, but everyone must prioritise their health.

Stop saying you’ll ‘try’, stop saying ‘maybe’, cos there’s every chance if you’re not planning to actually MAKE IT HAPPEN, then it won’t happen. Trust me – I hear it and see it all the time. And once your plan has been in place for a while and you stick to it, you don’t even have to think, it’s just an ingrained habit and you’ll feel lost without it.

Don’t ‘try’ to look after yourself – your health needs to be number one priority – not negotiable.

Have a great day!

Paula

Are you currently struggling with weight loss and can’t quite work out why? Are you feeling frustrated and considering giving up?

Well don’t give up – that obviously won’t help!! There could be a not-so-obvious reason to explain your slow progress – recognising this and making even small changes could be the answer to your problems!

1. Health Issues

There are some health issues that can definitely mess with an attempt to lose weight. For example, an under active thyroid gland can make things very difficult. And certain medications can have weight gain as a side affect. It’s not a bad idea to consult your GP before beginning a weight loss journey just to ensure you’re good to go, and that there’s nothing stopping you reaching your goals. And of course if you’re in the middle of your journey and struggling, it won’t hurt to rule out any possible health concerns that may be holding you back.

2. Sleep Deprivation

Not enough sleep can be a massive stumbling block if you’re trying to lose weight. Over time, lack of sleep can lead to an increase in the stimulation of Ghrelin, a hormone which stimulates appetite. It can also mess with the hormone Leptin, which is responsible for telling us when we are full. Feeling tired can also lead to mindless eating, and not making an effort to prepare and cook nutritious meals and snacks. There are some really effective ways to help you sleep – meditation is wonderful, and lately I’ve been nodding off much quicker than usual with the 4-7-8 breathing technique – give it a go! http://www.theglow.com.au/wellbeing/4-7-8-breathing-sleep-technique/

3. Lack of Protein

Proteins do much more for your body than simply helping to build muscles. When people don’t get enough daily protein they are missing out on other benefits of weight loss. These include an increase in overall energy and feeling full for longer periods, which helps to prevent overeating.

4. Lack of Water

I cringe a little when I hear how much water some people drink! Adequate water is so important – it fuels and purifies your body and a lack of water may lead to weight gain. A dehydrated body will send signals to the brain that are commonly confused with hunger, so next time you think you’re hungry, grab a glass or bottle and water first. Also drinking a big glass before each meal can help curb your appetite and keep you from eating excess calories.

5. Excess Stress

Life can be stressful, and excess and ongoing stress can cause our cortisol levels to rise. Over time, elevated levels of the hormone cortisol can lead to increased appetite, and on top of that, we often comfort eat when stressed too. To manage your stress levels, try to take time out during the day to breathe deeply and relax. And if you do have a stressful day, avoid looking for food to make you feel better.

6. Skipping Meals

Many people skip meals and believe this will help them to lose weight. But the opposite is often the result. Missing meals can lead to binge eating later on in the day, and can lead to very poor food choices if you let yourself get hungry enough. By spacing out meals throughout the day we tend to eat better portion sizes and don’t feel the need to gorge.

7. Eating too Fast

Slow and steady wins the race when it comes to eating. The brain takes around 20 minutes to let us know that we are full, so mindlessly woofing down your food at high speeds isn’t smart. Take your time in between bites, have a drink water, and be patient with each meal – your body will thank you. And enjoy it – eating too fast can make you feel you’ve been deprived of any enjoyment, and can lead to us searching for more, unnecessary food.

8. Overeating Healthy Foods High in Calories

This is a major problem, esepcially with all the ‘clean’ recipes going around lately. Foods such as avocados, nuts, coconut-this, coconut-that, they are all great for you, but dense in calories. Don’t overload these foods onto your plate simply because they are healthy. Many of them are full of great healthy fats, but also high in calories. Moderation is the key, as always. And of course be wary of over-eating ‘low-fat’ foods – often these are packed with sugar (with the good, natural fats removed) and we can be mis-led by clever marketing.

9. Portion Control

The amount you eat should be monitored carefully, your portions are an essential part of weight loss. And careful you’re not fooling yourself, you can tell the world that you’re only eating a certain amount – but you’re body knows exactly how much you’re eating, and will respond accordingly. Use measuring cups and scales if possible and keep a consistent and reasonable routine with each meal. Smaller bowls, plates, and cutlery can often help with portion sizes.

10. Give it Time

Real, maintainable weight loss is a gradual and rewarding journey. Don’t rush your success and give up, as it takes persistence and patience to gain long-lasting results. It’s sad to see people give up on their journey when they don’t see fast results. It takes time to drop weight – if you lose fat too fast, you could be tossing away just as much muscle as you do fat (which will in turn slow your metabolism). Be patient for long-term and amazing results!

Have a great day,

Paula