My Next Challenge: Sugar Free Steptember

You may or may not know by now that I love a challenge.

I regularly try to do new things, things that scare me and things that challenge me to better myself.

An example of this would be; I went Go Karting the other night, after much hesitation what felt like months of saying no I finally said yes. I was incredibly tired that day from a few back to back nights of interrupted sleep. As we waiting for our turn on the track I could feel myself growing more and more anxious. I never liked to be in control of small vehicles even as a kid I always wanted someone else to steer or to drive so the thought that I was supposed to drive this little kart as quick as I could around a winding track made me feel so anxious I thought I was going to throw-up in my helmet. But I did it, I put my foot down (not very fast mind you) and made my way around the track. It felt like I was on that track for hours (actually only 15 minutes) but I did it,  I am now confident that if for some reason I get talked in to Go Karting again that I can do it. Put the fact that I was a Grandma driver aside, I was proud of myself.

So for my next challenge not only have I agreed to participate in Steptember which is a challenge to walk 10,000+ steps a day for the month of September in order to raise funds for the Cerebral Palsy Alliance. I have also decided that I would participate in Sugar free September.

If you are interested in supporting me through my double challenge this September, you can donate via this link: https://stept.io/vsd1ipG all monies raised will go to children and adults living with cerebral palsy.

I would love to hear from anyone who has done a sugar free challenge or who lives sugar free. I am super interested to see how I feel after the month and will be sure to get back to you with some details.

Also if anyone would like to join in with me, please hit me up. Comment, message or email me I would love to talk about the process, the ups, the downs and be of support to you throughout the 30 days.

The only way I figure I can get through this challenge is to be organised, so I have drawn up my meal plans for the month which I am more than happy to share with you as I go.

Week 1:

Type/Day Mon, Wed, Friday, Sun Tues & Thurs, Sat
Breakfast Omelette with Smoked Salmon, Spinach and Capers

Black Coffee

Scrambled eggs with Zucchini and tomato

Black Coffee

Morning Tea Carrot, Celery and Cucumber sticks

Green Tea

½ an Avocado

11 Almonds

Green Tea

Lunch Grilled chicken breast with Green Beans and Sweet Potato Tofu w/ Broccoli, Green Beans, Corn and Brussel Sprouts.
Afternoon tea 1 A Green Apple

Rooibos Tea

100g Chicken breast w/Hummus

Rooibos Tea

Afternoon tea 2 11 Almonds Carrot, Celery and Cucumber sticks
Dinner Lamb Cutlets w/Cabbage, Onion, Garlic and Zucchini Tin Tuna and Mixed Salad
Dessert Protein Shake Protein Shake

I would say that I am a healthy eater generally. I write meal plans and do my meal preparation fortnightly. I will admit this year I have become quite a fan of cake, my taste-buds shifted from being all about the savoury food to all about the sweet food, but hopefully after Sugar Free September this will not be the case anymore.

So wish me luck and again reach out if you are interested in participating with me or if you have any advice for me to get me through this coming Sugar Free Steptember

Kristy

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March Challenge – 31st of March 

Good, good morning,

Today is the last day of March which means my month long daily challenges are just about over.

The last challenge I put forward to you is about reflection. Today I challenge you to think back over the month of March (or 2017 thus far) and pick the following:

  • 3 things you are grateful for
  • 3 times you’ve been proud of yourself
  • 3 times you challenged yourself this month

3 things I am grateful for this month: 

  1. My best friend married her awesome partner. I’m proud and happy to know they are safe and their little family is flourishing.
  2. I started a new job (thank gosh because well being made redundant sucks)
  3. I had a two day trip to Adelaide (I haven’t been to Adelaide since I was 11 so that was cool, I need to go back when the weather is better however)


3 times I’ve been proud of myself this month: 

  1. When I built my new computer desk from scratch (I learnt what a cam and a cambolt  is and how they work)
  2. When I cleaned my wardrobe and filled two bags to go to Vinnies (I hold on to things for far too long, especially clothes)
  3. Only last year I started flossing, it was my goal to floss once a week but from the beginning of march I have smashed that and I now floss twice a week (sounds boring as all hell right but I’m proud and my dentist would be proud)

3 times I challenged myself this month: 

  1. I have been working on running because well I’m not a good distance runner, I frankly hate it but by challenging myself  I beat my 2km run time. I was super happy with myself. I won’t share my time because I’m not a runner but at least I try.
  2. I challenged myself to do this march Challenge on my blog. I dedicated time to posting each day which I was not used to but I gave it a shot.
  3. I challenged myself to start stretching each day, even on the days where I don’t workout and I achieved that this month.

Just from listing nine small things that happened for me throughout the month of March i feel happy and positive about the year ahead to come. So have a good think about your nine things for March and start listing! Reflecting on personal achievements is motivating (no matter how big or small they may seem) i might just challenge myself to do this at the end of each month.

Peace and I hope you found some of my March Challenges worthwhile ✌🏾

March Challenge – 28th of March 

Good morning everyone, 

Today is another exercise challenge for you. 

I’m going to add this in after my morning workout. If you decide to do this at home I’ve listed an alternative just in case you don’t have the tools at home to use.

  • 1 minute Jump rope x 3 (if you don’t have a rope handy I suggest doing star jumps instead) 
  • 15 Weighted lunges 4-7kg weights in each hand x 3 (if you don’t have weights grab a litre water bottle in each hand or a book in each hand) 
  • 15 squats x 3 

Complete this 2 times. 

Good luck and enjoy!

March Challenge – 22nd of March

Good morning friends,

I was thinking back over my daily challenges thus far for the month of March and have decided that there have not been enough active ones.

So, today I challenge you to:

  • 50 star jumps 
  • 50 squats 
  • 50 sit-ups 

Now depending on your fitness and activity levels you can do these however is best for you. I personally will get them over and done with in one hit. I will do this set 4 times. You can do it as many times as you are comfortable with.

You can split these activities up throughout your day, so maybe 50 squats when you get out of bed, 50 star jumps at lunch time and then 50 sit-ups in the evening. Whatever works best for you. If you aren’t used to any of the activities then  I suggest breaking up your 50 into blocks of 10.

It doesn’t matter how you do them, just get them done. Moving regularly throughout the day is important especially if you are an office worker, so take 15 minutes have a break and do some squats!

Have a glorious Wednesday and stay tuned for tomorrows challenge.

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Snacks for all your needs

I was recently advised that my advice on keeping your healthy snacks handy was a useful tip for a friend so I thought I would go into how I snack throughout the day and some suggestions for healthy snack options.

Snacking throughout the day is a given for most of us, it ties us over until our next main meal and allows us to refuel and stay focused during the day. What you reach for as a snack can have huge affects on your health, body and mind. Obviously reaching for a Mars bar is not the right choice to stabilize your energy or if you are trying to lose weight.

Ideally I try to balance my snacks around what I had eaten the meal before; for example if I have Oats for breakfast I will aim to have a protein filled snack for morning tea to ensure I am balancing out my intake. Oats are lacking in Protein but are a good carbohydrate. If you can try to have this approach to your snacks it should help ensure you are fueling your body to the best of your ability.

My go to snacks for protein

  • Boiled eggs – huge winner with salt and pepper to taste
  • Cheese slices or sticks
  • Smoked Salmon
  • Yogurt – be careful here as yogurt is also high in carbs and can be very high in sugar
  • Tin Tuna or Salmon in springwater
  •  Protein Shake – ensure again it’s low carb and low sugar
  • Protein bar or balls – just make sure they are low carb
  • Cottage cheese with veggie sticks

 

My go to snacks for carbohydrates 

  • Dried Apricots
  • Pears, oranges or bananas
  • Blueberries
  • Yogurt
  • Rice crackers with cottage cheese or avocado

 

My go to snacks for good fats 

  • Raw Almonds
  • Avocado
  • Cheese slices or sticks
  • Eggs
  • Dark chocolate
  • Smoked Salmon

 

My go to snacks for hydration

  • Celery (I add peanut butter for good fats and because it makes me happy)
  • Cucumber sticks
  • Watermelon
  • Cherry tomatoes
  • Capsicum sticks
  • Strawberries

 

It is really easy to get sick of snacks, so I suggest mixing it up as much as you can. Don’t eat the same snacks all week you’ll go mad. Making protein balls and freezing them in groups of two is a great way to mix up your snacks, when you feel like them for a change just pull a bag out of the freezer.

I hope this post gives you some ideas for your snacks and as I find new things that I love I will be sure to share them with you.

Happy Eating!

 

 

My top tips for sticking to your goals

Sticking to your Food Goals: 

  • Be prepared! You hear this all the time but it really is the easiest way to stick to healthy eating. I type up a food plan and a shopping list for the coming week this way I know exactly what I need to do and don’t leave any meals to chance. 
  • Keep your healthy snacks handy! Daily snacks are what I struggle with most. I get bored with them quickly and if I don’t have them on hand when I get hungry I reach for unhealthy options. Some of my favourite snacks are; raw almonds, dried apricots, string cheese, chobani Yoghurt and carrot/celery sticks with peanut butter. 
  • Eat smaller meals more frequently! Eating every 3-4 hours throughout the day stops you from over indulging. Starving yourself leads to binging, just don’t do it! 


Sticking to your Exercise Goals 

  • Make the time! Just like with creating my meal plans for the week I also schedule my exercise hours in. Look at your week trial where your workouts fit and move them around until it works for you. 
  • Mix it up! Exercise can get boring if you are constantly doing the same workout over and over. Mix it up. There’s so many ways you can be active, try something you’ve never done before. Exercise is fun if you stop treating it like a chore. My favourite go to activities are shooting hoops, kicking a footy around and bushwalking. 
  • Check in with yourself! Track your workouts, record your attempts and your personal bests. Ask yourself how you feel pre and post workout. Be proud of yourself, share your achievements with family and friends, not only will they continue to encourage you but you may even motivate them with their efforts. If you can see your progression you’re more likely to stay on track. Remember progression is not only a number on a scale. 

These are the things that have helped me on my journey I hope that you try these for yourself they may not work for you but giving them a go may help you figure out what works best for you. 

Happy Thursday kids! Stay happy!