Progress Week 2

Another week another 1lb lost so on target

I reached my objective this week of eating better and have enjoyed all the fruit and veg I have included in my diet but there is still scope for improvement.

I had one social night where I ate more 'naughty' things than I should have and had some wine. The idea of this weight loss challenge, for me, is to still be able to do that and lose weight so I have something I can live with long term. At the moment this is working.

I had a heavy workload this week so I managed to talk myself out of running a couple times so I only managed two runs this week instead of the three I was planning.

This week I also added some creative activity to my day to keep myself happy and motivated. I am attending drawing lessons starting again next week so I am working my way through a 31 day - 1 drawing a day challenge. Once I have a few done, I will post up the results, Drawing is a great way of helping the eating less strategy as it keeps your mind occupied and your hands busy.

This week my plan is to do my 3 planned runs, continue with my healthy eating and try and fit some walking and cycling in.

Fruit and Veg

5 A DAY

This week I decided as my diet did not improve much last week, other than reducing the portions, this week I would concentrate on eating more fruit and veg.

Monday morning we took a trip to a local market which is about 20 minutes off the island I live on. It is always nice to 'escape' from the island. Even though it just a bridge across to the mainland. we don't really do it very often

The market is not in a tourist area and not many people speak English so I like to use my market trips to brush up on my language skills too.

We are lucky that the food here is very seasonal so you can only buy what is is currently growing (apart from bananas which are always available and imported!) I came away with bags of produce for just a few Euros and reminded myself I must do this more regularly as it is an enjoyable experience and saves money - what's not to love?

I came away with the following

Peppers, new potatoes (I like sweet potatoes but there were none to be had) carrots, celery, aubergine, courgettes, apples and bananas.

The apples and bananas I am using as snacks as well as fresh mandarins from my tree in the garden

The carrots and celery I am using as raw snacks if I feel like I need to grab for something.

The carrots I have also used this week as a cooked side dish.

Here is my recipe for Baked Local Vegetables that can make a meal complete without the need for potatoes as they are so delicious.

Chop the following into an oven dish

Tomatoes, onions, peppers, mushrooms, aubergine, courgette and then Feta cheese chopped and sprinkled over the top - this is salty so no more seasoning is required.

Then a spray or drizzle of you preferred oil across the vegetables - mine is olive oil. Bake in the oven until the veg is cooked through (about 30 mins at 180 degrees C) - Perfect. You can change the vegetables for what ever is in season, but it is the feta that makes it so delicious.

All of this is working towards making sure I eat my 5 a day, essentially the more of this I eat, the less of the unhealthy stuff I will eat.

Progress Week 1

It's the end of Week 1 of my challenge

Achievements

I lost 1lb -  1lb is my target per week so I am ok with this

I have eaten 'normally' this week and have eaten all the 'treats' that have come my way. This has included Birthday Cake, chocolate, party snacks etc. I have tried to eat everything that has come my way in moderation and mindfully and tried to eat less than I would normally. I have lost weight so this this minor adjustment seems to be working.

I completed the first week of the C25k challenge and threw a cycle ride in for luck. This is significantly more exercise than i would normally do in a week so really pleased with this achievement which again seems to have had an impact - probably more so than my eating.

I have been drinking water, lemon water and fruit teas instead of reaching for a snack

Actions for next week

Week 2 of the C25k plan
Eat more fruit and veg and less treats
Try and move more generally - my daily step count has been low if  I haven't been out running

C25K - Week 1

Completed Week 1 - Couch to 5K

I am proud to say, having never run in my adult life, that I have completed week 1 of the Couch to 5k programme.

3 Runs - 28 minutes - 20 minutes walking interspersed with 8 x 1 minute runs. - Complete!!
I did them every other day as suggested over the week.

Run 1 - was hard - I haven't really exercised for weeks so I was literally off the couch
Run 2 - much more comfortable and felt motivated
Run 3 - Felt harder although was it the same run, the last couple of running bursts felt like a real effort but I did try and run a little faster on this one

Overall I was surprised I did them all without stopping, I am pleased that I kicked myself out the door to do it and I am looking forward to next weeks runs.

Stay tuned

Starting to Run - Couch to 5k

COUCH TO 5K

To put this into context - I have never run in my life. The last time I ran was at school, I wasn't a bad sprinter but I could never run past 200m. I have never really considered running as an exercise option.

I can walk a fair distance (about 10k) but I've always thought running was for the gym bunnies. Recently, I was reading a book where the author suggested running is a great mental discipline and that pushing yourself to run is a life changing experience.  

As this challenge is all about doing something different in order to lose the weight, I have decided to attempt the couch to 5k programme that is currently very popular. 

The UK NHS version    https://www.nhs.uk/live-well/exercise/couch-to-5k-week-by-week/ is a nine week programme that builds you up week by week.

Each week there are 3 runs to do that you can download as a podcast or an app. I chose to download the Android app onto my phone and chose Michael Jordan as my mentor.

Today I went on 'Run 1' and my expectation was that I wouldn't be able to do all the running that was required. I'm lucky that I live in a beautiful place so I set off into the olive groves that surround my home. The run was a combination of  walking and running to break you in - there are 8 x 1 minute running sessions surrounded by brisk walking. In total I did 35 minutes and covered 2 miles and managed all the running required and didn't stop once. I am so pleased with myself and motivated to carry on. I am very surprised I enjoyed it - it was really hard but doable, so I would encourage anyone to have a go. I have to do two more similar runs this week so I will report on my progress throughout the nine week programme. Here's hoping I make it to 5k. 

The Plan

THE PLAN

This is my plan - but I am going to adapt it along the way according to what is working

Eat Less- Move More as the overall theme and mantra

To Eat Less - I am going to mindful of what I eat, record it and find ways to eat less

To Move More - I am going to record my activity - steps and other exercise and find ways to move more

I am going to keep it simple and something I can live with and continue with as a lifestyle. It should not feel like a diet.

Today is the Day

THE CHALLENGE

In one year and one month I will be 50

No matter what I have tried over the last 30 years I have progressively put on more weight and become less fit.

Today is the day I am going to reverse this trend.

My overall target is to lose 50lbs by the time I am 50.

This is probably only half of what I need to lose but this challenge is about moving in a different direction no matter how long it takes. It took 30 years to put this weight on, so I am happy to take my time taking it off again.

50lbs in 58 weeks is 1lb a week with 8 weeks to spare in there somewhere

This feels achievable.

How I am going to achieve it?