Week 4 Results

Well here they are.
As we move towards the halfway point, I want to encourage you to NEVER GIVE UP.  This is the point where motivation starts to slide, maybe you're happy with what you've acheived, or maybe its all getting too much.  But this is the point where those "who stick at it" will make a difference, and those who don't will just go back to the way things always were.  Which group do you want to be in?
For some extra incentive, read the post by Melissa below.  Ive already mentioned her amazing journey this year, and if you have a significant amount of weight to lose, this could be you next year.  You just have to set your mind, and believe in yourself!
So Melissa - in answer to your question - get rid of your big clothes - you have to be committed and believe that you are not going back to them. If nothing else the cost of "bigger" clothes (smaller clothes you never seem to mind paying for!) will push you to stay the fit and healthy size you are now!

Week 4 Leaderboard:
First Place - Tracey!  3.02%
2nd Place - Adam - 1.75%
3rd Place - Maree - 1.74%

And overall:
First Place - Lisa D - 8.57%
2nd Place - Mikayla - 7.41%
3rd Place - Anisa - 4.91%

Well done!

Just a reminder - those using Nutrtition Complete - I post your individual results are in the diary section, and I have emailed the rest of you.

Lastly - over the next couple of days I have an interesting article to post about losing body fat - and what you should aim for.

So go read Melissa's post below and be inspired - and see you at the gym, you health nuts you!

Losing Weight, its all in the mind!

(A post by Melissa, regarding the amazing (!) transformation she has made this year....)

As Lisa alluded to in one of her previous posts losing weight for me has been a slow process over the last 12 months.  Whilst I have lost (and regained) weight throughout my life for some reason in February this year after a great family holiday I knew that this was my time……….

I believe that losing weight and living a healthy life is all "in the mind".  To lose weight and keep it off you need to have the right attitude.  If you consider it a "chore" then more than likely you won’t succeed.  You need to turn it on its head and think of losing weight and keeping it off as a positive experience, think of all of the energy that you will have, what you will be able to do with your family and how great you will feel! 

Maintaining a healthy weight is for life, therefore, anything so significant doesn’t come easy.  I set myself very small targets of losing 2 kg a month.  I also gave myself rewards after every 5kg loss; a massage was one of my favorites (funny though 5kg losses seemed to come around fairly quickly so I then started banking my rewards).  I also set myself a regular weigh in day (Monday morning for me) to ensure that I stayed focused and on track.  Whilst it’s not always healthy to focus solely on weight for me whilst I was losing weight this was an important motivator.  I record my weekly weight in a diary so that when it all seems a bit too hard I can look back and see how far I’ve come – this seems to provide encouragement in itself.

Surrounding yourself with people who are also interested in health and fitness has been really helpful.  I started going to the gym with some girls from work and we now try and encourage each other to keep going no matter how tired we feel or how busy we are.  My new attitude to exercise is doing something is better than doing nothing.  Whilst I try and exercise 6 days a week I must admit it’s not always for as long as I would like or as intense as I know is recommended – but for me consistency is the keys.  Even on rest days I try and do something active, going for a leisurely bike ride with the kids, or taking the dogs for a walk.  These types of activities are what I call my “incidental exercise or bonus exercise” which all adds up on the long run to a healthier me!

My attitude to food has also changed.  Fortunately for me I had a pretty good knowledge of healthy eating and being the cook in the house meant that I could control what food we had available. At first I had to be really strict with what I ate and did significantly reduce the amount of carbs that I was eating.  My eating has changed now though as without the extra weight I am able to exercise at a much higher intensity which means I need to eat more to maintain my energy levels…..Food is a science but my advice would be not to get too hung up on it (remember this is for life), just try and eat healthily most of the time.

In summary the most significant thing for me that has changed to allow me this time to succeed with my weight loss and health goals is my attitude.  I feel positive about this change and have come to the realisation that it’s for life!  Don’t be too hard on yourself if you “slip up”, just get back to it tomorrow. 

Now to keep or give away my larger sized clothes is the question???

Week 3 Results -and WelcomeTo Some New Players...

New players in the limelight this week:

1st Place - Kathryn - 2.28%
2nd Place - Anisa - 1.15%
3rd Place - Olivia - 1.11%

Congratulations Girls!

and our overall leaders:

Lisa D on 6.88%
Anisa on 3.77%
and
Fiona - 3.61%

Here's a hint on how to achieve great things:

The fastest route to success, is the slowest route.

Read it again

The fastest route to success, is the slowest route.

That means the fastest route to sustainable weight loss is by doing it slowly but consistently.  Look at Fiona's result - she hasn't made the top three on any of the weeks, but she has consistenly lost a good amount each week - placing her third overall.

You can apply this mantra to many other things - eg The fastest route to running faster/getting fitter, is taking it slowly. Run too fast too quickly and you will be injured/sore/frustrated and give up.

Melissa - not yet featured in this challenges leader board, but would win it if we looked over the whole year, is a great example of slow and steady wins the race. She did this challenge  earlier in the year and has continued on, to lose a staggering 33kgs since my first record!  I hardly recognise her these days.   She's back, I think, to finish the job off.  Well done Melissa - perhaps you'll share some of your tips with us?

My final welcome to the playing field is Barb who joined the challenge this week.  I expect to see your name up there soon Barb, and I hope you can gain some inspiration from all the others in different stages of their journeys.

My Breakfast This Morning

Had a yummy breakfast this morning - Chocolate Protein Pancakes
261 cals, 24g protein, 30g carbs,( can't remember the fat but its low) - made with cottage cheese, egg whites, oats and chocolate protein powder.
I had mine with strawberries and Forme yoghurt.
Have popped it on the meal planner to make it easier for you - enjoy

Don't forget to add/email your measurements today- no neck measurements required.

Want This?

And I'm not talking about the crop, and yes, of course I already have it (LoL), I'm talking about the shape, the definition, the look.
So many times people tell me that they can't wear sleeveless tops because they don't like the look of their arms.  But you could lose a heck of a lot of weight and still not like your arms - because unless you are weight training, you'll still have the same percentage of "flab"
If you are trying to transform your body into something that you are comfortable with the look of (it doesn't have to be perfect) and strong and fit enough to do what ever you want in life, you must weight train.

And the trick here is - it must be at least 3 times a week
AND,
unless you are doing a more complex "split" routine (where you focus on different muscle groups each day) it needs to be on alternate days, NEVER consecutive.  Muscle needs 48 hours to recover from the effort and rebuild into a stronger form.  If you keep hammering away at the muscles before they recover, they will break down even further.
Weight training doesn't have to mean pumping iron, there are plenty of body weight exercises you can do - things like you would do in boot camp with next to no equipment.

"But  you keep telling me I should be exercising every day - now you're telling me alternate days".

Just to confuse you, but both are correct.  Its the type of exercise that you need to vary. Basically you can alternate your weight training days with cardio days.  You also need to consider varying the intensity of your training.  You don't have to smash it out every day.  Some days should be lighter than others to give your body more rest and achieve better results (yes I said you will get better results by putting some light days in).

For best results, you need to plan your exercise for the week, what you will do when.  If this sounds a bit complicated, don't forget I offer one off consultations - I can help you set up a 3 month plan that will take into account your current fitness level, and what equipment/classes you have available.

No point being fit if you don't have the strength to push the shopping trolley through Lorna Jane (yep, that's how much I buy)

Lift weights to live life to the max

Craving something "naughty" but don't want to blow all your hard work?

How about trying one of these
Chocolate dipped strawberries - have a lovely sweet and chocolately hit, but because the chocolate only lines the outside of a very low fat fruit - you can hit the sweet spot guitlessly
Or microwaved popcorn (not the full butter packet versions)
or try a Chocolate Mocha Protein Shake - very chocolately and very filling.
And while you're at it - dress them up nicely,  If you fill your house with gorgeous looking healthy food - you will never feel deprived
The strawberries and protein shake I've added to the meal planner so you can add them easily - for some reason I can't get the popcorn to add - may try tomorrow.

Yum- what great low cal/healthy treats do you rely on?  Share share share, and every one benefits.

New Service and New Online Bookings

Hi
I've added a new service to my inventory.  Perhaps you don't want a personal training 10 pack, but wouldn't mind some advice about setting up an exercise schedule that you can follow. You can book in for a one off session, I'll do some basic fitness work with you to establish a baseline, and then taking into account your preferences, I can set up a 3 month fitness schedule for you. I can also give you advice on any questions you have about healthy eating, or eating and training.  Basically a one on one consultation to set you on your path or fine tune your directions.  (Its called a Fitness Assessment)

And - I've now added an online booking calendar on the left.  Its still a little experimental, but basically you can book your own session in, and then either pay online using my shopping cart, or pay on the day.

I only have time for Personal Training sessions at 6am and 7am each day -so don't try choosing something else - the system wont let you!

Protest Flag Withdrawn!

Gee I hope your keeping up with all the developments in this event!  Nothing but drama this morning - I think I really need to go to work!
I've realised that I did calculate all the body fat % from starting stats so ignore my protest flag - the results are all accurate.

Does anyone know a good commentator who can sit on the sidelines and call the race?

Have a great day everyone - don't forget HiiT is on tonight at 6pm if you want some great fat burning exercise, all done in 37 minutes, and an awesome workout.

Protest Flag!

LOL - I've raised this one myself!
As I'm sending off all the results this morning, I've realised that those sending in measurements via email, have had their BF changes compared only to week 1 results (cause our measurement table starts at week 1) and those on the web, have scores calculated against week 0.
So unfair advantage to meal planner users!

LOL - as two of the three leaders are also in the "disadvantaged" group anyway - I'm not going to correct it this week (it will take me way too long) - next week will see a fairer response.  Good thing we're not playing for sheep stations eh?

Week 2 Results

Well it looks like its a Donnon event this week - I'm starting to wonder if their initial measurements were kosher - what a massive drop in 2 weeks (dont worry - they can't fudge them forever, they will eventually run out of % to drop! LOL)

First Place - Lisa Donnon - with  a massive  6.88% BF reduction so far !
Second Place - Ingrid Combe - 4.32% overall
Third Place - Adam Donnon - 3.29% overall

Well done to all three of you - whose name is going up here next?

Remember - we are tossing out all the previous BF calculations as I have found them to be far too inaccurate. I have just finished recalculating the very last one, and overall the new results are much more reflective of where I think they should be knowing most of you.  Most people wont like them as we now have a very large variation in scores (expect increases of 10% - 20% - that's how far out I thought they were), but it also gives you much more room to improve.  Don't forget the table I posted a few weeks ago to help interpret this.

Your new results are on their way to you over the next 24 hours -either by email, or listed in the diary section of the complete nutrition meal planner.
But for me - I need to head off to bed - these 5.30am starts are a killer!

PS - stay strong and aim high!

PPS - if you want more motivation - I have a few more PT training sessions available - 6am  or 7am in Crystal Brook. ($25/hour or $200 for a 10 session pack - until Christmas)

My Goals are Set, My Food is Planned, My Exercise Scheduled - How about yours?

This week is going to be awesome.  Why?  Because I am determined to make it so. I have even decided that there will be no more Lorna Jane purchases until I reach my next mini goal.  (If you know me, you know that that is voice quivering stuff!)  I WILL achieve my goals this week, and to make this happen, I have made sure all my meals are planned, I have the right food in the house and I've scheduled all my exercise.  I will not fail.

How about you?  Are you getting the results you want? If not, what needs to change?  You have all the resources at your fingertips here,  what do you need to tweak, or even majorly fine tune.  Decide NOW, and take steps towards the change.


Challenge results

Thanks for so many "neck" measurements. I have done most of the recalculations and I think the results are much more accurate.  Currently, using the meal planner calculator for body fat - most people are getting results somewhere between 25 and 27 %, which puts everyone into an acceptable range.  But to be perfectly honest, I know that many people aren't or shouldn't be.  Lets face it, if your BMI is in the overweight/obese range, and unless you are stacked solid like a body builder, then your body fat should be high. 

The new calculations will see most peoples results go up.  But remember this is a just a figure, it is not suggesting you are gaining anything.  In fact, everyone is losing weight.  But you will find this information much more useful.  Not only will you get a more accurate body fat score, but you will get two more figures.  One is in Kgs/body fat, and one is is Kgs/lean mass.  Add the 2 figures together and you will have your current weight.  Looking at these numbers, you can tell whether your lean muscle is going up or down, and if body fat is going up or down. If you lose weight overall, but both muscle and body fat go down by the a similar amount, you may not see your % change at all.  This is a cue to make sure you are getting enough protein in your diet, and to not reduce your eating by too much.  Best results will occur with a loss of 500g - 1kg/week.

So I still have a few more neck measurements to receive, and it will delay the leaderboard results.  But it will be worth it.  You will either receive an email from me with your adjusted results for the start, and week 2, or if you are using the meal planner, I will be adding a note about your adjusted results in the "diary" section.  Haven't found this section yet?  Go looking for it - because you can also add your exercise in here as well.

So ciao for now, and dont do anything to get between me and my goal this week!

Is this Your Mantra?

It was definitely mine when I had a lot of weight to lose.  Every time I was tempted to eat something I shouldnt, I remembered that norhing could taste as good as fit and healthy would feel.  What are you saying to yourself at the moment to keep yourself encouraged? Post a comment with your mantra

Heres the one that's in my head at the moment.  This is the body I am visualizing acheiving on a daily basis.

Drum Roll Please...........

And the first leader on the board after 1 week is......

Adam - with a massive loss of 1.5% Body Fat!
2nd Place goes to Anisa - 0.77%
3rd Place goes to Ingrid - 0.76% - could 2nd and 3rd be any closer?

Firstly congratulations to these three on an awesome job.  Please don't let these guys become complacent - be determined to knock-em off their podiums next week!

Secondly, a couple of words of caution about the results.  As this measurement relies on tape measurements there can be a lot of user error.  With only 1 measurement for comparison (Start vs Week 1), a 1cm difference in measurement can make a huge difference to the calculations.  So its the difference over a number of weeks that shows the real differences.  Also the male calculation is different to the female one and relies solely on waist measurement. (Mainly because men don't tend to carry fat on other parts of the body). So all Adam needed was one good result on one key measurement, where as the rest of you needed more. (Sorry Adam - but take it as a personal challenge to keep up the great work)

Lastly, its always interesting to know that the best BF results did not necessarily go to those with the greatest weight loss.  There were a couple of others with great weight losses who were pipped at the post on BF.

So remember the photo below,  make sure you are exercising, and hitting your protein and calorie targets this week.

Good luck!

Why its NOT all about the Scales (even though I just told you to pack them on your holidays!)

Take a really close look at this before and after shot.  No, go on, look again.  In the photo on the right, note the nicely defined abs, the toned and slightly narrower thighs, better butt definition, better chest area, better shoulder shape and arm definition.  Now look at the weights.  In the after shot she weighs 9 pounds more than her before shot.


Which body do you want?


The one that gives a lower figure on the scales, or the one that looks better.
Its all about body composition and how much muscle (heavier) and fat (lighter) that you have.

That's why this is a fat loss challenge.

Say no more.

A Few Little Hiccups for our First "Weigh" In

Well it hasn't been smooth sailing for this first weigh in and I'm still waiting on a couple of results, hence the delay in putting up the leader board.  And for those who are on the DIYOW plan, I'm yet to send out the emails with your body fat calculations.
I'm sure it will be a lot smoother second time round.  I've decided that if I don't get your results by 5pm Sunday, I will still hound you for them to keep you accountable (don't think its a way of avoiding reality!) , but they won't be included in that weeks leader board.  I need to do the work Sunday nights to keep us up to date, so I will work with what I've got.
So make plans first thing every Sunday morning to get up and weigh and measure.  And if you are going away, just slip the scales and a tape measure into your bag (Georg  LOL)!  My response to this aspect and all training and nutrition goals is NO EXCUSES.