Archive for January, 2009

Weight training and body fat loss

Saturday, January 24th, 2009

 

Amanda

It’s lovely to read that your weight training exercise plan, is producing results. I’m more toned already and clothes are getting looser’
Clear thinking is the key then actually doing it essential. I wrote my Do it  blog on January 5th, as I self motivate and others.
The ‘doing’ word is so vital for a result, so ‘well done’.

You need to know your body fat% to begin with and then start with your ideal body fat% loss
harbouring greater muscle
We all have muscles and it’s actually working them that creates a result.

A good mixture of cardio cross training, together with a calorie controlled intake, will also produce good results.
We can lose weight through finding out more about our;

1. Blood type
2. Metabolic Rate

Everyone is unique in this sense. Having a dodgy knee can restrict a choice of exercise programme.
Good news is, as in your case, weight training, which helps to burn up those stores of body fat, is working for you.
Are you following a healthy eating plan to?

Enjoy the results.

 

Carolyn Williams, helping you to re-energise for your business.

Breathing for business. I mentor business people and help them improve their focus, energy and clarity for new business.

http://www.scoop.it/t/breathing-for-business

 

www.lifestyle-online.co.uk/
www.cardiffboardroom.co.uk

 

7 day food and fluid diary

Saturday, January 24th, 2009

Thank you Nicole and well done on your weight loss.
Thank you too for sending us some of your ideas and new products for weight loss.
I would like to emphasise a healthy eating plan is vital for safe exercising.

You can read more about this in Penny Hunking’s book Energise for exercise – a fellow Health and Fitness professional.
From fuelling fitness for sports performance to healthy eating and fat loss, Penny Hunking has written, researched and talked to consumers and professionals about virtually every aspect of diet, weight management and exercise.

My main motivational tool here is to ask members to:

1. Fill in a Health Questionnaire, as you rightly told us you have a thyroid condition, which can have a significant impact on your metabolic rate.
2. Check first with your Doctor, with regards to any medication you may be on, before embarking on any change of food or exercise regime first.

Most Doctors today are pro active and will support sensible exercise programmes
3. Find out your body fat%
4. Find out more about your metabolic rate.

I will add a questionnaire and a 7 day food and fluid diary, to help members log their progress
Thank you for adding this information too. Spark (Motivate ) other people to keep track of what they eat, their exercise and activity levels.

 

Carolyn Williams, helping you to re-energise for your business.

Breathing for business. I mentor business people and help them improve their focus, energy and clarity for new business.

http://www.scoop.it/t/breathing-for-business

 

www.lifestyle-online.co.uk/
www.cardiffboardroom.co.uk

 

 

 

Squeezing Balls

Friday, January 23rd, 2009

 

Its 4am and my throbbing right frozen shoulder woke me up again, despite having had a cortisone injection.
I am trying to balance the amount of activity with rest. I rested my arm over Christmas then my doctor
gave me a warning of ‘ you have to keep some movement in it – Squeeze one of those squeezy balls.
Since then I have been squeezing balls!! No smuttiness there please. Well okay, just a titter then.

I type with my left hand and I make loads of mistakes but hey, like Ann Godridge told us in her Power of belief blog, I am doing it!
I wrote my Do it Blog on January 5th, as I self motivate and others despite the incredible pain on times. Why? I can do it and I can learn
to balance things and use my left hand, despite the incredible mistakes I am making.

In view of this incapacity I thought I would give credit to this report.

January Blues

‘Dr Cliff Arnall of Cardiff University has calculated that Monday 22nd January is ‘the worst day of the year’ using six factors: weather, debt, time since Christmas, time since failing new year’s resolutions, low motivational levels and the feeling of a need to take action’

So I am trying to find the balance between doing it and resting it. By golly! for someone as energetic as I am, it’s a  test!
I ask that you be Gentle with me and forgive the mistakes. I am blogging about this, as I hope it helps someone.

 

 

Carolyn Williams, helping you to re-energise for your business.

Breathing for business. I mentor business people and help them improve their focus, energy and clarity for new business.

http://www.scoop.it/t/breathing-for-business

 

www.lifestyle-online.co.uk/
www.cardiffboardroom.co.uk

 

Tanya

Thursday, January 22nd, 2009

Tanya [ Business : ]

To brighten up these freezing, cold winter days following the christmas celebrations, I wanted to highlight this lovely ‘ work of art’
designed by Tanya Igic a beautiful lady I invited to join ecademy recently.
Getting to know Tanya better over a few ‘one to one’ meetings and travelling with her to Marlborough before
Christmas, I began to learn what went on ‘behind the scenes’ in making her jewellery different.
What makes Tanya’s jewellery quite different in my view, is Tanya herself. Her beauty, her style, her charm.
A unique, family loving Business lady.

On May 8th, I am hosting an International Wellbeing Networking Event at CafeTwoCann in Swansea SA1 and
Tanya will be my main Guest along with Victor Wine/Foods/Olive’ Oil Star’ Marques.
If you would like to add a touch of glamour to your day and learn more about her designer pieces, please log onto www.tanyaigic.com

What makes you different?
Enjoy and 

Carolyn

Lifestyle Online Blog
Carolyn Williams Co Leader Inch Loss Club
Carolyn Williams Club Leader Wellbeing International Victor Healthy Wine/Foods/Olive’ Oil Star’ Marques Club

Monday, January 19th, 2009

Gut Instinct Part 2

Saturday, January 17th, 2009
When we call food bad we make it even more exciting by excluding it from what we allow ourselves to eat. Or we attach conditions to when we can and can’t eat it. But these strategies don’t work. We feel so guilty that we don’t even enjoy this forbidden food when it is in our mouths’

Gut Instinct Part 2
How you can transform your attitude to food and restore nourishment and pleasure to your life. (continued)

Eat the food your body is hungry for.  It is easy to get stressed about the wholesomeness of our foods; so many foods today are made with excessive chemicals.

Distinguish between foods that can harm you because they are made up of chemicals and flavourings and aren’t really food, and foods you designate bad – such as ice cream, puddings, chips – because they are highly calorific or associated with treats. We can be tempted to call categories of foods bad as a way of putting them off limits, when what is really going on is that we don’t know how to handle them. When we call food bad we make it even more exciting by excluding it from what we allow ourselves to eat. Or we attach conditions to when we can and can’t eat it. But these strategies don’t work. We feel so guilty that we don’t even enjoy this forbidden food when it is in our mouths.
Denying yourself particular foods is a recipe for bingeing.
To find out what you are hungry for, imagine yourself eating the food you want. It might be the food you don’t usually let yourself have. Take a minute to taste it, smell it, to imagine it in your mouth. If you’re still hungry for it, eat it. See how it tastes and whether you enjoy it as you hoped you would. If you find you no longer want that food, imagine tasting, smelling something else.  If it is as wonderful as you imagine it to be treat it as such.
Let it be worthy of your attention, not something to sneak in your mouth because you aren’t meant to be having it.

Find out why you eat when you aren’t hungry?
If you are lonely and you eat, you will have given yourself a reason why you are lonely – ‘I’m too fat and therefore I am lonely’ You wont have addressed your loneliness; rather you will have taken a step away from solving it. You will have taken yourself a step a way from solving it. You will have given yourself without meaning to: a food problem.
If you eat when you need to cry, your tears will always be there, waiting to be shed. If you eat when you’re angry, you’re swallowing a feeling that needs to come out. Food cannot satisfy other hungers. It can quieten them temporarily, but when you have finished eating they are still there.

Go smell the grapes and the honey.

 

 

Carolyn Williams, helping you to re-energise for your business.

Breathing for business. I mentor business people and help them improve their focus, energy and clarity for new business.

http://www.scoop.it/t/breathing-for-business

 

www.lifestyle-online.co.uk/
www.cardiffboardroom.co.uk

 

 

 

Lighten Up

Wednesday, January 14th, 2009

 

Stop Eating Chocolate, Biscuits, CakesLighten Up

Try:
well balanced meals a day
Snacks in between – piece of fruit/yoghurt

Sample
Breakfast

Glass of fruit juice
Bowl of Bran Flakes served with chopped banana and semi skimmed milk

 

Lunch

Large glass of mineral water
Carrot & Red Pepper Soup
Heat 1 tbsp Olive oil in a saucepan
1 finely chopped onion
1 large diced carrot
1 diced Red Pepper
Cook over medium heat for 5 mins
200ml/7floz vegetable stock
200ml/7floz orange juice
Cover & cook for another 10 mins until vegetables are soft. Move to blender.
Return to pan & reheat.
Serve with granary or wholemeal roll

Dessert: low fat yoghurt with chopped pear or fresh fruit of choice.

Dinner

Large glass of water
Chicken breast
Plum tomatoes (diced)
2 spring onions (chopped)
Mint (chopped), 1tbs parsley
½ lemon, salt & pepper

Dessert: slice of pineapple or 1 piece of fruit.

 

Tips
• 5 portions of fruit and vegetables daily
• Skinless poultry or fish with lots of salad, vegetables or a jacket potato
• 1½ – 2 litres of water a day

 

Plus Regular Exercise

Key to Healthy Eating

Breakfast should consist of fruit, yoghurt and cereals and perhaps some protein (eggs, cottage cheese or almonds soaked overnight).
Lunch should be substantial. Start with a salad, then continue with a protein (fish or chicken), vegetables and carbohydrate (rice, yeast-free bread, potato, pasta, yam, corn).
Dinner Should be light unless it is eaten early, at 7-8pm. It should not contain heavy proteins such as beef or lamb, or spicy foods, as these take longer to digest. Dessert should be avoided at night as sugar stimulates the brain and keeps you awake. Vegetable soups e.g. Carrot ” Coriander, Tomato ” Basil and Leek ” Potato are ideal evening meals.

Give me some feedback?

Why not start to exercise?

 

 

 

Carolyn Williams, helping you to re-energise for your business.

Breathing for business. I mentor business people and help them improve their focus, energy and clarity for new business.

http://www.scoop.it/t/breathing-for-business

 

www.lifestyle-online.co.uk/
www.cardiffboardroom.co.uk

 

 

Do the Burn

Tuesday, January 13th, 2009


Teaching loads of classes and looking fresh for the next one…was my daily routine
Who sang ‘those were the days my friend, we thought they would never end’?
There is a clue coming up!!
Meanwhile Keep up with me on the Inch loss Club
It’s all about Intake and Expenditure
The Weighing Scales Imagery should be one visual picture we all need to carry around when we are tempted to overload
Good News is ….even at Festive times you can Dance and in the kitchen. Ask Suhad Jarrar-Browne
And check out my Motivational
Business Dance Blogs on here..Do it

Step Ahead with Carolyn and Do the Burn

Have Fun! Join the Inch loss Club


Lifestyle Online Blog
www.lifestyle-online.co.uk

Join my Inch loss club?

Tuesday, January 13th, 2009

 

I was about to call it a night when someone in my network sent me this little person lol
and made my Day/ Night
.

SEE you in the Club.

 

Contact carolyn@lifestyle-online.co.uk for more information and insights?

 

 

Carolyn Williams, helping you to re-energise for your business.

Breathing for business. I mentor business people and help them improve their focus, energy and clarity for new business.

http://www.scoop.it/t/breathing-for-business

 

www.lifestyle-online.co.uk/
www.cardiffboardroom.co.uk

 

 

Are you enjoying Life in 2009?

Sunday, January 4th, 2009

 

 

Snoopy

Snoopy

 

Yes, those dreaded diets, botox and slimmer trimmer you…followed by those ‘get yourself a Sugar Daddy or the Nymph Goddess of your dream’ peddlers are out, rubbing their hands and dribbling!!!

 

New Year’s resolutions and suddenly everyones an expert.  I’ve read some dire stuff on here and now and then I smile.

 

Carolyn Williams, helping you to re-energise for your business.

Breathing for business. I mentor business people and help them improve their focus, energy and clarity for new business.

http://www.scoop.it/t/breathing-for-business

 

www.lifestyle-online.co.uk/
www.cardiffboardroom.co.uk