Thursday, 29 October 2009

Tom V - wise words

For any of my blog readers that doesnt get to read Tom Venutos posts - He always makes sense to me so I thought i'd share this with you guys!

New Rule #1: Define what clean eating means to you

Obviously, clean eating is not a scientific term. Most people define clean eating as avoiding processed foods, chemicals and artificial ingredients and choosing natural foods, the way they came out of the ground or as close to their natural form as possible. If that works for you, then use it. However, the possible definitions are endless. I’ve seen forum arguments about whether protein powder is “clean.” Arguments are a waste of time. Ultimately, what clean eating means is up to you to define. Whether your beliefs and values have you restrict or expand on the general definition, define it you must, keeping in mind that your definition may be different than other’s.

New Rule #2: Always obey the law of energy balance

There’s one widely held belief about food that hurts people and perpetuates the obesity problem because it’s simply not true. It’s the idea that calories don’t matter for weight loss, as long as you eat certain foods or avoid certain foods. Some people think that if you eat only clean foods, you’re guaranteed to lose weight and stay lean. The truth is that eating too much of anything gets stored as fat. Yes, you can become obese eating 100% clean, natural foods. There’s more to good nutrition than calories in versus calories out, but the energy balance equation is always there.

New Rule #3: Remember that “foods” are not fattening, “excess calories” are

There’s a widespread fear today that certain foods will automatically turn into fat. Carbohydrates – particularly refined carbohydrates and sugars - are still high on the hit list of feared foods, and so are fatty foods, owing to their high caloric density (9 calories per gram). Foods that contain fat and sugar (think donuts) are considered the most fattening of all. But what if you ate only one small donut and stayed in a calorie deficit for the day – would you still say that donut was fattening?
If you want to say certain foods are fattening, you certainly can, but what you really mean is that some foods are calorie dense, highly palatable, not very satiating and eating them might even stimulate your appetite for more (betcha can’t eat just one!). Therefore, they’re likely to cause you to eat more calories than you need. Conversely, “non-fattening” foods have no magical properties, they’re simply low in caloric density, highly filling and non-appetite stimulating.

New Rule #4: Understand the health-bodyfat paradox

Two of the biggest reasons people choose to eat clean are health and weight loss. Health and body composition are intertwined, but dietary rules for health and weight loss are not one in the same. Weight gains or losses are dictated primarily by calorie quantity. Health is dictated primarily by calorie quality. That’s the paradox: You can lose weight on a 100% junk food diet, but that doesn’t mean you’ll be healthy. You can get healthier on an all natural clean food diet, but that doesn’t mean you won’t gain weight… and if you gain too much weight, then you start getting unhealthy. To be healthy and lean requires the right combination of calorie quantity and quality, not one or the other.

New Rule #5: Forbidden foods are forbidden.

Think of you on a diet like a pressure cooker on a burner. The longer you keep that pot on the heat, the more the steam builds up inside. If there’s no outlet or release valve, eventually the pressure builds up so much that even if it’s made of steel and the lid is bolted down, she’s gonna blow, sooner or later. But if you let off a little steam by occasionally having that slice of pizza or whatever is your favorite food, that relieves the pressure.
Alas, you never even felt the urge to binge… because you already had your pizza and the urge was satisfied. Since the “cheat meal” was planned and you obeyed the law of calorie balance, it had little or no effect on your fat loss results. Ironically, you overcome your cravings by giving in to them, with two caveats: not too often and not too much.

New Rule #6: Set your own compliance rule

Many health and nutrition professionals suggest a 90% compliance rule because if you choose clean foods 90% of the time, it’s easy to control your calories, you consume enough nutrients for good health, and what you eat the other 10% of the time doesn’t seem to matter much. Suppose you eat 3 meals and 2 snacks every day, a total of 35 feedings per week. 90% compliance would mean following your clean eating plan for about 31 or 32 of those weekly feedings. The other 3 or 4 times per week, you eat whatever you want (as long as you obey rule #2 and keep the calories in check)
You’ll need to decide for yourself where to set your own rule. A 90% compliance rule is a popular, albeit arbitrary number – a best guess at how much “clean eating” will give you optimal health. Some folks stay lean and healthy with 80%. Others say they don’t even desire junk food and they eat 99% clean, indulging perhaps only once or twice a month.
One thing is for certain – the majority of your calories should come from natural nutrient-dense foods – not only for good health, but also because what you eat most of the time becomes your habitual pattern. Habit patterns are tough to break and what you do every day over the long term is what really counts the most.

New Rule #7: Have “free” meals, not “cheat” meals

Cheating presupposes that you’re doing something you’re not supposed to be doing. That’s why you feel guilty when you cheat. Guilt can be one of the biggest diet destroyers. Consider referring to these meals that are off your regular plan as “free meals” instead of “cheat meals.” If having free meals is part of your plan right from the start, then you’re not cheating are you? So don’t call it that.

New Rule #8: For successful weight control, focus on compliance to a calorie deficit, not just compliance to a food list

Dietary compliance doesn’t just mean eating the right foods, it means eating the right amount of food. You might be doing a terrific job at eating only the foods “authorized” by your nutrition program, but if you eat too many “clean” foods, you will still get fat. On the fat loss side of health-bodyfat paradox, the quantity of food is the pivotal factor, not the quality of food. If fat loss is your goal and you’re stubbornly determined to be 100% strict about your nutrition, then be 100% strict about maintaining your calorie deficit.

Lesson #9: Avoid all or none attitudes and dichotomous thinking

If you make a mistake, it doesn’t ruin an entire 12 week program, a whole week and not even an entire day. What ruins a program is thinking that you must either be on or off your diet and allowing one meal off your program to completely derail you. All or nothing thinking is the great killer of diet programs.
Even if they don’t believe that one meal will set them back physically, many “clean eaters” feel like a single cheat is a moral failure. They are terrified to eat any processed foods because they look at foods as good or bad rather than looking at the degree of processing or the frequency of consuming them.
Rest assured, a single meal of ANYTHING, if the calories don’t exceed your energy needs, will have virtually no impact on your condition. It’s not what you do occasionally, it’s what you do most of the time, day after day, that determines your long term results.

New Rule #10: Focus more on results, less on methods

I’m not sure whether it’s sad or laughable that most people get so married to their methods that they stop paying attention to results. Overweight people often praise their diet program and the guru that created it, even though they’ve plateaud and haven’t lost any weight in months, or the weight they lost has begun to creep back on. Health food fanatics keep eating the same, even when they’re sick and weak and not getting any stronger or healthier.
Why would someone continue doing more of the same even when it’s not working? One word: habit! Beliefs and behavior patterns are so ingrained at the unconscious level, you repeat the same behaviors every day virtually on automatic pilot. Defending existing beliefs and doing it the way you’ve always done it is a lot easier than changing.
In the final analysis, results are what counts: weight, body composition, lean muscle, performance, strength, blood pressure, blood lipids, and everything else you want to improve. Are they improving or not? If not, perhaps it’s time for a change.

Wednesday, 28 October 2009

Lots of updates - from kettlebell hell to week from hell!!

Massive apologies for lack of blogging - the last week has been a total nightmare!!

The DOMS from the kettlebell course lasted nearly a week in the end so my workouts have been somewhat limited and painful :-(

My daughter has the worst case of tonsilitis ever ending up in a dash to the hospital the other night as she couldnt breathe or swallow - the tonsils were so infected and swollen they had more or less closed her throat - she is now on anti biotics and painkillers but it hasnt kicked in yet - it is however very quiet around here!

My life continues to be very stressful but I wont bore you with the details!!

So to wrap up the final week of Rylans project it went like this:

Wednesday - 5 sets of intervals 3mins high and 2 low

I attempted to do swings but my hamstrings just too painful so had to walk instead, my legs just felt like they were going to collapse under me!

We then had 3 circuits of strength:

Clean and Jerk x 12
Get-Up (quickly) x 9 each side (felt easier than yesterdays turkish ones!!
Burpees, Pushup, Press x 12
Alternating Lunge & Torso Rotation x 9 each direction
Ball Pass x 12 nice as my abs dont hurt!
3 Point Toe Tappers x 12 still hating these


Smoothie for brekkie and snack
Tuna salad
Chicken and veg


Wasnt good - can barely walk today so went with a freind to the opening of a new John Lewis store near us and hobbled around - its weird it is the worst case of DOMS i've ever had but is limited to only my posterior chain (up the back, calves, hamstrings, and back) Our instructor told us when she did her course she felt like she'd had a face lift as everything was so tight!!

Confession: I just couldnt workout today, hot bath and a massage was what i needed i only got the hot bath though!!

Quick shake
Salmon burger


Doms still present so when Rylan said this would be our toughest workout he wasnt wrong!!!

Intervals 5 x 3high 2 low

Clean and Jerk x 14
Get-Ups x 11 each side
Burpees, Pushup, Press x 14
Alternating Lunge & Torso Rotation x 11
Ball Pass x 14
Toe Tappers x 14 reps each side
Chin-Up (or Down) & Crunch x 12

Saturday - well deserved day off - thank god xx

Sunday - fun cardio - walk in the lovely new forest


We did out original workout which does seem so easy now!

2 x intervals 2 mins high 3 low

Prisoner Squat x 10 2 sets
Step-Ups x 10 2 sets
Pushups x 10 2 sets
Burpees x 10 x 2 sets
Bench Dips with Bent Legs x 10 x 2 sets
Get-Ups x 10 x 2 sets

Phew its done - end results not as good as they should have been that has been my issue lately 6lbs on Daxs programme and 5lbs on this one! Not great but that is down to me and whats going on around me rather than the actual programme - stress and weight loss not a great mix!!

What happens next - well i am looking forward to doing my own thing again adn i think the kettlebells will be taking a front place now for a bit plus introducing back a few foods i missed but i am determined to reach my goal by Xmas and have put a chart into place with rewards along the way so blogging will continue!!

Tuesday, 20 October 2009

OMG!!!! Kettlebell hell lol

Well today i had my kettlebell training course - it was a really enjoyable day although extremely tiring and I am sorer than I can describe to you - from my hamstrings into my glutes right up the erector spinae (that goes all the way up your spine to your neck) ouch!!!

Tomorrow I am not looking forward to! We probably had about 7 hours of practice and drills so I am hoping Rylan is going to let me off todays workout as I think this one may have made up for it!!!

Todays food i coulkdnt really stick to the plan for today so i took whatt was portale and doable which was the smoothie for brekkie and snack, tuna salad and now i'm home i can have the intended chicken stir fry for dinner!!

Then a hot bath and bed i think!!!!

Monday - the end is in sight!!

Today we had a new circuit and a new menu

We had 5 intervals of 3 mins high and 2 low

Then 10 clean and jerk
7 get ups much quicker though per leg
10 burpees push up and press (i love you Rylan!!!!)
14 lunges with rotation
10 ball passes
3 point toe tappers (like they could get any harder) x 10 each leg
chin up x 8 with crunch

Yog, berrries and protein powder for brekkie (this is my normal standyby anyway so just like old times)
hummus and raw veg
salmon and veg for dinner!!

Sunday, 18 October 2009

A big thank you.....

Just wanted to say a big thank you to all my lovely readers who have left me lovely comments and useful ideas! It is really nice to have so much support so thanks to all but especially Natasha, Annette, Caroline and Rylan :-))))

One week to go and I am already thinking of new routines to continue with and have made myself a plan from now until Xmas - it is 10 weeks so in that time I shouldbe able to do some serious work!!

I have a kettlebell course to go to on Tuesday which I am looking forward to and will hopefully give me more tools in the bag to workout with other than the swings that I have been doing alot of!

This weekend the fun cardio was not quite so much fun but more a necessity with clearing of garden rubbish and we made 3 trips to the tip! Along with a fair bit of tidying up afterwards and mowing the lawn!

Got a busy busy week ahead and it is the last one of Rylans Challenge!! We have new exercises and another nutrition change too!!

Saturday, 17 October 2009

Thurs & Fri

5 x intervals of 2:45 high and 2 low!

Strength of 13 jacknife and pushups, 13 chindowns, 18 lunge and curls, 20 toe tappers (still very very hard) 13 squat curl and press and 13 front raises.

Oats and apple, yog and berries, chicken salad, salmn and veggies

5 x intervals (it said 2:30 but that would be going back so i did 2:45 and 2 low!

As above but adding an extra rep! and 2 on the lunges toe taps etc!

Eggs, chicken salad, apple and peanut butter, chicken and veggies

Wednesday, 14 October 2009

Tues and Wed

This is going to be short as i just typed it all out with great long descriptions for a change and then lost it all - arghhhhhhhh today is not my day!!

Tues same intervals 2;30 high 2 low x 5

strength 11 reps on all 14 on lunges and 16 toe taps

food was my fave smoothie
tuna salad
chicken salad


as above with 12 reps
16 lunges and 18 toe taps (not getting any easier)

Am struggling at the mo - life is very stressful with lots of personal stuff going on - really finding it all a bit tough at the mo :-( x

Monday 2 weeks to go!!

Intervals of 2.30 high and 2 low x 5

Strength of

Jacknife and pushup x 10 (ouch these are tough)
Chin downs x 10
lunge curl and press x 6 each leg - easy for me this one phew
toe tappers x 14 each leg - never done these before and wow they are horrible and hard
squat curl and press x 10
front db raise x 10 (new one for me and i like this one)

B hot cereal (my least fave brekkie)
S quick shake
L chicken spinach salad
D chicken stir fry

We are allowed a cheat meal this week although i dont think i will have one as i am not getting the results i want!!

Sunday, 11 October 2009


Today was our fun cardio day so i did gardening, i forget how much hard work it is, you use muscles you dont normally, we also got new chickens today we have 4 black ones and 2 yellowy orange ones, so we had to get their coup ready as well.

The dogs also got walked before the rain came down!

Food today has been eggs, and roast chicken with veg, snacks of an apple and nuts!

I have asked Rylan if stress is blocking my results - will wait and see what he replies!

Sat - rest day

4 weeks in now and i really am quite disheartend with my results - i feel like i am just going to stay this way forever! only 6lbs with Daxs program and only about 2 so far on this one!

I dont know why im just not getting anywhere!!!!

Fed up!!

Wed, thurs, Fri


The high intensity levels have upped to 2 mins30 x 4 along with 4 x lower intensity!

Then Jacknife x 12 (always one to do in private lol)
Pulldowns x 12
Lunge with curl x 16
12 pushups superset with 12 bench press (superset)
Squat curl and press x 12
Band rotations on ball x 12

B - 2 eggs ( iam cutting down on some cals)
S fruit
L Salmon salad
D turkey burger with salad


As yesterday - but with an extra rep and 2 extra on the lunges

B oats with apple
S Yoghurt and berries
L Chicken salad
S apple and peanut butter
D Chicken with veg


Now 14 reps on all exercises and 20 on the lunges plus the usual 4 intervals 2.3o high and 2 low

B 2 eggs (no oats as trying to cut cals)
S berries and buts
L tuna salad
S apple and peanut butter
D Chicken and veg

Tuesday, 6 October 2009

Catch up blogs - flipping broadband!!

Arghhhhh had issues with broadband for days now - dropping in and out all the time so everytime I have tried to get online i have started just to lose it - very very annoying!!

Anyhow the weekend was a busy and tiring one - My daughter and I went to London for a girlie shopping weekend and walked for hours and hours - to be exact 9 hours on Saturday and 5 on Sunday so I guess I have fufilled my exercise quota for this weekend!! I couldnt stick to the food plan 100% as i couldnt make smoothies or cook etc so i ate as cleanly as possible with eggs for brekkie with mushrooms and chicken salad for lunch and the same for dinner!

Monday saw a change we are now doing 4 intervals if our cardio of 2 mins 15 of high followed by 2 of low x 4!

The strength part is new too:

Jackknife x 10 reps
Single Arm Band Pull Downs x 10
Alternating Lunges with Curl x 12 reps total (6 each leg)
Pushups x 10 supersetting with x 10 Dumbbell Bench Press on Ball
Squat, Curl, Press x 10
Band Rotations on Stability Ball x 10 reps each direction

Finding these easier than the previous workouts as the burpees and get ups are challenging! I may still add some in as they do get me everytime!!

Breakfast was scrambled eggs and then oats (struggled with this)
snack of berries and nuts (yum)
Lunch was tuna salad
Apple and peanut butter for another snack
Dinner was chicken salad this time!

It was a lower cal day and it felt like it a bit - but that is a good thing as i'm nt really getting too much smaller - we can also for the next few days cut our portions which i will try too!


Exercise as above but 11 reps of everything and 14 of the lunges!

Food was my fave smoothie
snack of the same
tuna salad for lunch
and chicken and veg for dinner!

Phew all updated :-)

Thursday, 1 October 2009

Wed & Thurs

Wednesday i couldnt workout as I had back to back clients and i felt ill, i have a cold dragging on and now a cough is coming, i havent been sleeping well and feel a bit crap really!

I wasnt hungry yesterday at all and ate what i could.

Today - thursday i still dont feel right but i had the eggs for breakfast and fruit, I had a the shake for snack/lunch as i wasnt hungry, dinner was turkey burger with veg!

I did manage to do 2 workouts but couldnt do all the reps today - jusst feeling rubbish and no energy!

Hope to feel better tomorrow x