Would you like to sizzle this Summer? And we are not talking about sausages on the BBQ! If you want to look and feel your best for the Summer holidays there are some fantastic tips here to get you motivated now to lose weight and get beach body ready! Also how do you deal with your post workout aches and pains? And if you have youngsters about to sit exams, look at these top tips to help them deal with exam nerves!
Would you Like to Sizzle this Summer? Welcome to April 2013 Newsletter
How to Sizzle for Summer!
Exam nerves - top tips to help your kids prepare for their exams.
Can Massage improve your post exercise recovery?
Make an important meeting - with you!
How to Sizzle for Summer in 2013
Easter has gone and hopefully so have all the Easter Eggs and chocolate,which should lessen the temptation to over indulge in a chocolate fest! Iâ€™ve had several new clients sign up to my programme this week. Two of my new diet buddies have said that they have holidays booked for the Summer and now want to concentrate on losing weight in preparation for the beach! They have both said that they want to be slim for summer! Slim is an interesting word that can mean many things to different people. So I thought it would be useful to have a think about what being slim means for you,if you are someone who is wanting to sizzle this summer!
Firstly,slim is not just a number on your scales or that you read in the label of your clothes! It is not about the cover girls on a magazine cover (who are usually airbrushed anyway!),It is not Victoria Beckham,the latest film star or celebrity.
SLIM is personal â€“ itâ€™s unique to each person,itâ€™s being at a weight you feel happy at;itâ€™s being at a weight that is positive for your health and well being,itâ€™s being at a weight where your knees donâ€™t constantly ache;itâ€™s being able to run around after your children without getting breathless! Slim is a healthy weight that you will be able to achieve and maintain!
So with this in mind,letâ€™s get real about your weight loss. Summer is approximately 12 weeks away and in this time you can achieve a short term goal,if you have a lot of weight to lose. However, what a lot of slimmers do is this:
TRADITIONAL WEIGHTLOSS PROCESS:
1) Decide to slim for Summer
2) Go on a diet and lose some weight
3) Go on holiday and enjoy eating and drinking whilst there (rightly so!)
4) Come back from holiday and stress out about the weight they have put on whilst on holiday
5) Go back on a diet and find it hard to stick to â€“ get miserable- deprive themselves more - get more frustrated
6) Fall off the diet and end up feeling overweight and mentally beat themselves up!
This type of weight loss does not lead to long term weight loss,in fact it leads to weight gain,misery and a feeling of failure.
My new diet buddies,who have joined the diet buddy on-line programme however,will be learning a new way to lose weight for the Summer and beyond. Their weight loss may go something like this:
WEIGHT LOSS PROCESS
1) Decide to lose weight for Summer &sign up to the programme on-line
2) Listen to module 1 and start to think differently about the whole concept of losing weight.
3) Start doing a food diary and reflecting on your habits and behaviour in relation to eating.
4) Start tweaking your habits and behaviour and still have all the foods you love to eat in moderation. Weight starts to reduce slowly and ecologically as you work your way in your own time through the modules
5) Continue working through the 7 modules at your own pace,making changes to your mindset about food,and your behaviour and habits. Lose weight.
6) Go on holiday feeling slimmer and more in control of your eating. Enjoy eating and drinking on holiday. In fact,probably over indulge slightly less because you havenâ€™t felt deprived before you went on holiday.
7) Come back from holiday and realise that you have put on perhaps a few pounds,but be confident in the knowledge that you have all the tools and resources you need to go back to your DIET BUDDY pre-holiday habits and behaviour around food. Re-listen to some of the modules and work through one or two again if needed.
8) Continue to slowly and ecologically shift the holiday weight and perhaps even a few more pounds as you eat normal,healthy food again in moderation.
9) Keep the weight off,knowing if you have any slip ups,you can simply re-vist a diet buddy module or audio again to support you at no additional cost.
Now which slimmer is going to achieve the long term goal of slimness,do you think?
Here are what some of my diet buddies have already shared about the programme:
â€œI am enjoying my food,snacking sensibly,and feeling less and less hungry in between meals each day. So all in all very happy with myselfâ€¦
Also would like to say,that making these changes has not been as difficult as I ever imagined,its easy peasy! No more work than doing the food I was doing for the family before!â€JC
â€œI found module 1 to be really insightful,it really helped me by having to think about what i want to achieve and why I want it. I feel like I have cleared my head and Iâ€™m ready to goâ€. VJ
â€œManaged to lose another 7lbs â€“going on holiday today â€“just going to enjoyâ€. RH
So for a one -off investment of only currently Â£24.99 (once my automation is complete on the website it will rise to Â£47!) you get an awful lot as you can see for only Â£24.99! For more information about the programme and what it entails, take a peak here by clicking on the logo below:
HOW TO OVERCOME EXAM ANXIETY
Itâ€™s coming up to that time of year,when our children are getting ready to sit their SAT's, GCSeâ€™s, Aâ€™Levels or university exams. If your child is getting stressed and anxious at the thought of taking their exams,then help is at hand. The worst thing is when we know our children have studied really hard and have revised all they can and yet on the day,they donâ€™t manage to do their best as their nerves take over and they end up feeling so wobbly and anxious that they donâ€™t perform as well as they could have done. At the Aâ€™ Level or university stage,this can feel even more scary as so much is often riding on the results of the exam.
Three Secrets to Overcoming exam nerves:
Ensure that the day before,you donâ€™t over do it with revision. Do the last bits then rest. Eat properly,and make sure you get an early night.
The day before the exam,mentally rehearse success! Close your eyes and imagine yourself in the exam room,turning over the paper and being calm and focused. Imagine working through the paper with ease,confidently writing all the answers and finishing in good time. Repeat this several time and before you go to bed. This will help to programme your mind to expect the best and be calm and focused.
On the day,get to the exam room in good time. As you sit waiting to begin,take some nice deep slow breaths in through your nose,pushing out your abdomen as you do so and out through your mouth,pulling your abdomen in. Slowly repeat this 5 or 6 times. Breathing deeply in this way will help to calm those last minute anxieties.
Clearing your mind with some nice deepbreathes will give your mind a chance to clear and focus, so that you can quieten any negative thoughts and give your exams your best shot!
Can Massage Improve Post Excersize Recovery?
For all of you who have been inspired by the London Marathon, to start exercising, have you ever thought about getting a massage to improve your post-workout recovery?
Do you dread that sore feeling for a couple of days after a session in the gym or having just finished the marathon? (Bravo to all those who recently took part in the London Marathon!)
Massage is widely used by athletes and professional sports people for a variety of purposes such as injury prevention, recovery from fatigue, relaxation, and to increase performance. But you don't have to workout like an athlete to feel these benefits of a post-workout massage. Here are some points to consider that could help your body recover quicker:
Massage improves circulation and therefore brings nutrients to the muscles and maximises the flow of oxygen to the cells which is essential for the body to repair itself.
Massage can help improve the range of motion of your joints and improve flexibility or your muscles.
Massage can help eliminate toxins in the muscles that build up during exercise therefore the recovery time is shortened.
The fascia or connective tissue which surrounds muscles and is superficial and deep in our bodies, can have restrictions too and therefore by massaging and 'stretching' this connective tissue, this can also improve circulation and loosen tight muscles.
If you have recently taken up a sport or started a regular fitness regime, then consider a massage as part of your health goals and prevent that all too familiar stiffness for days after your activity. Think of massage as a preventative measure rather than when injured and this will ensure a much healthier and productive fitness regime. Happy exercising!
My thanks to Munira Rasul for her contribution of this article. For more information about having a wonderful massage, either post exercise or as part of getting ready to "sizzle for Summer!" do contact her locally on Mobile: 07720 352097 or have a look at her website: www.tri-essencetherapies.co.uk
It is lovely to be writing this as the sun is truly shining!
This newsletter is the starting point for getting ready for Summer. Getting your body "beach ready", taking some time as a busy woman, to look after yourself. So important, but as I know myself as a busy mum, running a business, a family and a home, in our hectic schedules it is so easy to look after everyone else and forget about us.
So take some time now to look through your diary and book in some "me" time: whether it is for a yoga class, a walk in the sunshine, a chance to read a lovely book, get a massage or go to coffee with a friend, it is important and so are you! From my experience if I diarise it, like I would any other important engagement or meeting, then I am more likely to give myself permission to do it!
Ok off to sit in my garden for 30 minutes now soaking up some rays! Look forward to catching up with you in May!