Maree the Superwoman.

Hey! 

I just finished reading a whole heaps of emails and messages via Facebook regarding your personal challenges. 100 days, seems so little time when it's compared to the rest of your life.

I think we are at Day 22 ish, as I know not everyone started on the same date. I'd love to hear more from you guys about what's going on, are you succeeding, are you struggling, are you finding it hard to find the time? Message me via Facebook or email me at jakimac3@gmail.com

Apparently, so far,  there has been successes, there have been tears, and there have been injuries. But in all the communications I have received, there is one common  thread. There is determination. There is grit, and perspiration, and there is gumption. There is the will to succeed this time. 

And also There is my daughter in law, a beautiful girl who is undertaking to loose a bit of baby weight, after the recent birth of another gorgeous baby for me to spoil. This young woman would have to be one of the most strong minded, yet kind and compassionate people I have ever met. Maree is a Mum of three small children, her husband works away, she has recently packed up and moved house, she works, she cooks, she plays games with her kids. She also walks, and swims and exercises every day.

To me, she is a superwoman.  She achieves everything she sets her mind to, she is the epitome of SYMMYA. She knows what needs to happen, and she is doing it - along with all of her daily chores. There is no excuses, no grizzling, no whinging, no moaning. Everyday, she wakes early with my baby grandson ( cutest in the world without a doubt)  and just gets on with it. Amongst all of the other things she has to do with her allotted 24 hours, she finds the time to exercise and eat well.

She, along with all of you, is working hard to make her world better, her life healthier, and her kids life healthier. 

Somehow recently, for most of you, there has been a light bulb moment. The precise moment in time that you realise that you can do this, you can make positive change, and you are. 

Pat yourselves on the back, give yourself a huge hug! You are doing a fantastic job at making a difference.

And I can't ask for more than that. 

No longer living in the beige

Anyone who's ever seen Billy Connelly knows he hates beige. 

Billy attributes beige to getting old, he seems to think that as we age, we tone ourselves down, we dye our hair beige, we wear beige coloured clothing, and our world becomes beige, boring, bland.

I remember his quote coming to mind, when I was standing at a hilltop lookout in Bath in the UK, overlooking the city. A vast arrangement of beige, and grey. Of sameness, of bland. No bloody wonder we have so many Poms in Australia, I'd go bonkers walking around without colour in my world like they do.. Even their money is beige. Boring!!!! It's like they have no oomph.

It was then I decided to get out of the Beige zone. Get away from the world of bland and dull, and make a difference. Get loud. Get wild. Get busy. Get away.

I thought about what zone I'd like to inhabit. Hmm, not red, sounds way too frantic, too busy. What about blue? Well, no, sounds too peaceful, too calm for my everyday living. I started asking those people around me this question and I was surprised at some of the answers. 

After a great deal of thought, I decided to go with gold.

I've spent years living in the gold zone, because to me, that signifies success. I've always been attracted to things that glitter, that sparkle and that are worthy. Things that radiate hard work, excitement, success. To me, that's gold.

When i was in the gym, struggling to complete the final set of lateral pull downs, I'd look down on those weights and visualise them as being gold. It helped me focus in my zone. Visualise the success and accomplishment of meeting my goals. 

These days my life is going green. My world still has the tinges of gold, but its predominantly green. I am surrounded by garden, beautiful hedges and flowering trees that bring birds to join me for breakfast each morning. I eat clean, green, healthy food each day. I feel centred. Alive.

I'd love to know what colour your zone is, and if I can give you just one bit of advice..Step Away From The  Beige!!!!

Don't plant a lemon tree and expect oranges..

According to my Dad, who was one of the wisest people I knew, you can't plant a lemon tree and expect to grow oranges.

For years he would listen patiently to me complain about all my first world teenage problems, and that statement was almost always his come back.. 

At the time, I had no clue what he was on about.. I mean, really, no doubt my social life had just been crippled and he was worried about citrus fruit? Wtf? Or whatever we said in the 70's..

I read the very same quote in a book this morning and thoughts of him came flooding back. I thought about his calm, 'fix anything with baling twine' attitude, and I suddenly realised 2 things. One was how much I miss him, and the other was how wise he actually was, and I wished I understood that at the time.

Planting lemons and hoping for oranges is a great metaphor for my life now, I know if I am to get all the benefits from my work, I have to put the right plans into place. 

Select the right seedlings (ideas and goals)

Water and nurture the plants as they strengthen (look after yourself, eat right, drink plenty of water)

Fertilise appropriately. ( eat good healthy foods)

Stake if required ( look for support as needed)

Persevere and trust that this plant will give you fruit.

We all know that planting oranges will, if we are lucky, end up with a small flower, just a tiny bud which will then grow through remarkable odds to be able to produce sweet tasting fruit. 

And nothing tastes sweeter than success, am I right?

So finally Dad, on this day, 28th Jan, the anniversary of the day you married Mum, I get it. I now know what you meant. To be able to reap the rewards,one must first prepare properly. And to understand, that without all of the preparation, hard work, commitment, perseverance and trust, you will not get the results you expect.

I went to the local hardware store today, and I bought an orange tree. Happy Anniversary. 

Same six words

Feel free to message me all you like, with your hints and tips and recipes and requests for advice. I don't mind, I actually am happy to help.

I love spreading the news about how to be healthy and happy, about how to live a productive life. 

This week though, I have received a couple of messages from people looking for me to do it for them. To write down exactly what I eat, when I exercise, what I do differently, and then tell me all kinds of reasons why they cannot do the same.. This is not rocket science. 

Let me tell you just one thing, I cannot make you thin, that's your job. I cannot make you exercise, that's your responsibility. This is your journey, and yours alone. If you want to be thin, healthy and eat well, do what you have to do to get to that goal. Simple.

If you are not prepared to take the step, to walk to road to good health, well no amount of sending  messages to me, asking me to hold your hand, is gonna work.

I will say this one more time.... Listen closely... Shut Your Mouth, Move Your Arse.

Then, and only then, can you message me and look for support.. You must make the effort. Yourself. Either you want to do this, or you don't. 

You choose.

Day Three of Your Personal Challenge

For those of you participating in your own Personal Challenge, well done. Bravo for taking the first step, no matter how small, that first step is going to be the most important step of your new life.

Whether you are riding your stationary bike, walking round the block, or running up Castle Hill with 24kg of extra weight... It's a job well done. It's the first step of making your world a better place to inhabit. Every drop of sweat inches you closer to a better life, a healthier and happier life.

I've had so many messages, these last few days, from people almost apologising because all they had time to do, was a quick short walk. 

No need to apologise, nor beat yourself up about it, because as we all know, life happens. There will be days that our exercise plans may not quite come off.. Don't get upset, or frustrated, just do what you can, as often as you can. Be kind to yourself. Every bit of exercise that you do adds up.. And even if you can only manage 15 minutes today, you are still beating everyone else that's still laying on the lounge. 

Perhaps set a weekly exercise time target rather than a daily one? eg 3.5 hours of exercise time this week. If the world gets busy today, make it up with a longer session tomorrow. 

One way I manage to fit in at least one 45 minute exercise session every day, is to forward plan. 

I know you will know that I am a list writer, (if you have read any of my past blogs) and that each morning, over my morning juice, I write a list of things I will achieve for that day. I include home chores, business tasks, meetings, bills to pay, reminders and always includes exercise. Whether it be gym, training session, a run, or an evening bike ride, it's on the list. And each day I get great satisfaction from marking it off. 

This year I have managed to find a notebook that even has a place to record glasses of water consumed.. How cool is that? A training friend of mine has an exercise journal she bought from Officeworks, a small notepad that is designed to record training sessions, it has space for goals, and room to record weights and reps etc, but you could just use an everyday exercise book.. Use the one that's right for you. It doesn't have to cost the earth, it just needs to be suitable for your personal goals.

I savour the time each morning, and think carefully about what my plans are for the day. It allows me to focus on what needs to be done, and gives weight to my overall or long term plans. It gives me a way of dealing with temptation, and with distractions and having plans in place to deal with these should they occur. 

My morning time can be as short as 15 minutes, or as long as an hour. I'm a little spoilt at the moment as I currently run an office from home, but in the past I have been known to voice record or write a list whilst travelling to work. We all have the same amount of time in our days, learning to use that time productively is an art. If I have an early morning meeting, or flight, I often plan my day the night before, preparing for the smooth execution of the day. 

No stress, no last minute panic, no lost car keys or gym shoes. 

Nowadays there are also interactive apps you can use in conjunction with your smartphone technology, to assist with your exercise needs. Nike has a good one, outlining areas of the body and designing exercises to work specific muscles groups. Runkeeper is another good way of tracking your progress, I love it when they send me emails telling me I have set a Personal Best time for distance or time. It's these little things, that offer motivation, enthusiasm, and a way of measuring your success. I need that. 

I've decided to run a 10k fun run in every state of Australia. It's made it to my revised bucket list now, and even though its a long term goal, I try to do something every day that will make me into a runner. I have started running on a treadmill, because it accurately measures distance. I have researched training for beginners in the Internet, I have talked to people who run marathons and gotten insights into what they do, and to get advice on how to start. Yes, my first run is months away, but I'm preparing, both mentally and physically for it already. I'm now even brave enough to run outside in the daylight.. Which till recently I've never been able to do. I was always too embarrassed about being overweight, hot, sweaty, lacking in the graceful fluid motions that runners have. I used to run till a car came down the street, then walk till it passed. Or run at night where no one could see.. And I mean midnight, not just dusk. Looking back that was ridiculous behaviour, but it was my mindset of the time. If you ever drive past me, be gentle, give me a yell or a wave for encouragement, I'm getting there... 

I'm fifty, as far removed physically from the physique of a runner as possible, I've not run competitively since high school but now its seems like something I could achieve if I tried. So, I'm trying. I'm going to be a runner. Who would ever have thought? My plans in place, I'm now ready for action. 

You?

A lot can happen in 100 days..

Remember yesterday when we spoke about goal setting? setting a specific date? Well, guess what?

Yesterday, when you couldn't think of a goal, or a target or a specific date... I decided to make one for you.

In 100 days ish, it will be the 4th of May. Big deal, you say? Well, aside from the fact that it is a special day for us, being my son "Will's" 19th birthday, it's a great date to have as a target. 

Starting today (or tomorrow, if you're anything like me and want to polish off all the chocolate in the fridge first), I want you to commit to 100 days of health. 

100 days of exercising and eating as close to nature as possible, as often as you can. Even if its 6 days out of 7, and you have a small splurge day, that's going to be 85ish% better than you are now. All positive change is better than none. 

Exercising at least once a day, even if its just a short stroll down the street. Changing your exercise often, from using home equipment for weights eg jam tins, or going to an exercise class, or aqua aerobics, change your methods often. Google how to use household items for fitness, towels to stretch etc. 

I would like you to measure your bust, midriff, waist, hips and thighs, arms too if you wish. If you like you can weigh yourself..  Write it in your diary, because in 100 days time, you will be amazed at the changes in your shape. 

Then I want you to write on an A4 sheet of paper the following words....

 "It is the 4th May 2014,and  I am standing in front of my mirror, proud of the positive changes I have created in my body. Excited and happy at the way my skin glows, my hair shines. And at how fabulous I look in my new clothes. I am now -- kg, healthy, fit and toned. I am strong, and fit, healthy and happy. Thank you body for making the change to be healthy. I feel fantastic"

Stick this paper somewhere you will see it often. Every time you walk by it, I want you to read it out loud. ( have one on the bathroom mirror, and one on the fridge if you wish.. Have as many as you like, but you must say out loud when you read it.) visualise yourself as the new you, sleek and slim and healthy. See that smile? You've come a long way. You deserve to be happy about it. Think about how you will feel at the end of 100 days, feel the warm glow of pride, the increase in self confidence. Try and hold that feeling for as long as you can each time.

You have your goal, now get out there and do what you have to, to achieve it.

So there you have it. Its really that simple. 

100 days to make a difference in your whole life. 

In 100 days you will be sleeping better, breathing easier, laughing more, and feeling absolutely fantastic. You'll be so proud of yourself for your achievement, you'll be cross you didn't start earlier. It is that easy. 

100 days.

Relax, girl, you got this. 

May the 4th be with you!

Back to basics.

A long time ago, a wise man said to me.. What are your non-negotiables? 

After obviously seeing the blank look on my face, he continued.. What are the things that you must do to reach your goal? Eg if your goal is to walk Everest, you would need to have done some training, bought some equipment in preparation for it, booked flights, etc.

My goal at the time was to be a size 12, to buy clothes in a normal sized clothing store, and to be seen as someone worth taking on a date... So I remember thinking, okay, well I'd need a great pair of stilettos. But I think he was looking for something a little more health related. :)

After a little more thought, my list was as follows:

drink more water

Move more

Prepare for the week in advance.

That was it. And so I began. And here I am now, a couple of years down the track, telling the tale of success, at that time seemed unobtainable. 

What has got me thinking about all of this is, I have just been in contact with a gorgeous young lady, with a pretty face, a kind heart and a lot of weight to loose. I mean a real lot. I wanna help this person, she has been an acquaintance of mine for many many years, and is too valuable a person to see fall by the wayside. She has a beautiful family and works hard for her lifestyle.

Together, you and me and this gorgeous lady, we are gonna do this. We are gonna all get fit, get healthy and get happy. Leave our emotional baggage behind, starting today. Forgive those we need to, forget those we need to, and move forward with the rest of our lives. Starting now.

Loosing weight is easy, once you get your head into the game.. It's not your body that betrays you, it's your head. So, get that thinking right, and the rest is easy. Allow me to outline quickly, what we have been through before on this blog, for my friend who hasn't read all of it yet..

Step one. 

SMART goal.. Written down. In positive terms. Do not write I want to loose 10kg, write "I am now 65 kg and feeling fabulous" (or what ever your current weight is minus what you want to loose.) 

I am happy if you do in small increments, eg 20 kg at a time, rather than scare yourself and say 80 kgs straight up!

Write when this will occur.. One month, end of year whatever, but it must have a date.

Make sure the goal is achievable, please don't set yourself up for failure straight up with a goal that cannot possibly be attained. Make sure the goal is realistic.

Make sure your goal is timely, or tangible which ever you prefer.. Ensure you have given yourself enough time to reach the goal.. Or as I prefer,T for tangible.. When I can see or feel the results occurring is when I get excited.

As an example- you could write... At the eve of Jims wedding on August 6th 2014, I am 65kg of healthy, fit muscle. I can see myself glowing with vitality and good health. I am surrounded by my family, who are all healthy and happy. All my exercise and healthy eating is paying off, I am feeling and looking fantastic in my new size 12 dress.

Step two:  okay goals are set - now how do you get there. Think about how you will move more, eat better, sleep better, eliminate stress in your world. I have a theory ( yep, another one) that weight collected over the years could easily be attributed to emotional baggage, which may or may not be yours. Have a good long think, about any resentments you are harbouring, and old relationships that still annoy you, and let them go. If it doesn't have a place in your current life, leave it behind. Visualise unpacking the weight on your hips into a suitcase and walking away. Pack those old hurts, personal heartbreaks into a box, shut it, tape it up and put it in the mailbox. Attach it to a balloon and visualise it floating away. Just Let it go. 

Not only will you feel better you may also feel a lot lighter as well, figuratively speaking.

List what gym classes you are going to take, find an accountability partner if you need, make a timetable up, have a gym bag packed etc etc. 

Nows the time to really think about what you eat- and be really honest. Think about what you are going to eliminate from your pantry to help you achieve this goal.

Spend Sunday nights writing your food plan or ideas for the week, cook ahead if you are time poor. Do the shopping when you are not in a rush, stressed or hungry. Write an exercise plan for the week. Get the money ready in a wallet in your gym bag. Be organised. Prepare for success.

Step three: stop weighing yourself. In the days when I ate bread, I could gain up to 3 kgs overnight, just eating two slices of bread. I used to get so down on myself, get sad, eat chocolate. I now weigh prob once a month, just to see how I'm travelling, but really the best sign is your clothes. Pick an outfit that is just a little snug, and keep it for trying on once a week or fortnight. That gives you much more satisfaction that those bloody things laying on the bathroom floor that really only measure your relationship with gravity, on any given day. 

Step four: minimise all carbohydrates, eliminate as much processed food and preservatives as you can. DO NOT drink diet Coke etc. it's poison. It is assisting you in keeping you overweight. It's crap. You wouldn't drink Roundup, so don't drink Diet Softdrink. Eat as much fresh foods as you can. Google paleo recipes. Our family has never eaten so well as we do now. I never feel like I am missing out on anything. Now, when I buy our meat for dinner, I buy what's on special, go home and google a recipe that matches. Eg paleo recipe with chicken thighs. It's so simple. You have no excuses to eat boring food every again. It's so much fun!

Step five: Exercise . A lot. Mix it up. Trick your body everyday, never let it get complacent. 

I know someone who has walked around "Jenny Craig Straight" for 20 years at 5 am but still struggles with her weight. Why? Because her body is used to it, it's just part and parcel of her everyday existence, and the body allows for it. She would loose so much weight if she spent that same time doing different exercise, but she is comfortable in that mindset, and won't change. Her loss, or not, as it happens. 

Doing cardio is great for fitness, but not real good for weight loss. If you want to loose weight and make a positive change in your body quickly, join a gym and get into weight resistance training. Google easy exercise to start, or get a PT in the gym to show you what to do to begin with. Increase intensity as you get fitter. There is a lady in my gym class that has a tshirt that says " running in a treadmill will get you nowhere" which is true on more than one level.

Step Six: eliminate the temptations in your world. This one is a little tricky and may take a lot of work. Not buying the wrong food at the shops is easy, it's changing your lifestyle that's hard. Does your social life resolve around alcohol and too much of the wrong food? Do you have friends that are happy with the way you are, and would probably be annoyed ( read jealous) if you made positive change? 

I learned the hard way, that some people like you to be overweight and unhappy, not very self confident. And they will go to extraordinary lengths to keep you like that.. Sabotage sound familiar to anyone? 

You really need to move these people out of your social sphere. There is a saying that goes, "you are the average of the 5 people you most hang around". Hmm food for thought right there.. Are the 5 people you most hang around, a positive influence on you, supportive, helpful? 

It was about this time, that I started realising I had a sabotager in my midst, someone who benefitted by having me large, unattractive, unhappy, reliant. It was also around this time I started reading every self help book I could lay my hands on. Louise Hay, "you can heal your life" is a ripper. 

Make friends with people in your gym class, the lady you see each morning on your walk, the lady over the road who like gardening like you. Anyone who has that 'we can do it" attitude. Change your Friday night drinks from the pub to a game of squash. Make a night indoor cricket team. You get the idea. 

So, These are the basics of starting a weight loss plan of attack. A fitness goal. A plan to live as long and as productive life as you can. Write your list of non negotiables. What are you going to do each and every day to make positive change in your world? Then just do it. 

Think about all of the things that you can do when you achieve this. How good you will feel, how happy and healthy you will be. How proud your kids will be of your achievements. 

Then think of the things that you won't be ale to do in the future, if you don't start now. 

Change your thoughts and you can change the world. Trust me.