incentives

I've hit a bit of a plateau. I guess the initial enthusiasm of doing something new has worn off and I'm sinking into old habits probably more that I realise. So it's time to crack the whip and dangle a wee carrot. (Normally this doesn't work for me, but I'm going to give it a shot.)

Once I get under 80kg I'm going to allow myself a little splurge and here are some ideas...

Running shorts (Lorna Jane)

Asics Gel-Blur33 2.0

Presta packable shirket (Lululemon)

Sweatcuffs (Lululemon)

Fitbit One

I decided my splurge should help promote my healthier lifestyle, hence these ideas are fairly 'fitness focused'. But I'm also lacking a decent party/cocktail dress... so that could be a splurge option too.

Do incentives and rewards work for you? If so, which incentives drive you the most?

- Dani

the good, the bad and the... hungry

As part of my transformation I am trying to have a more positive outlook, but as I enter week 5 of the 12wbt I realise I'm feeling a little on the fence. There is good and there is bad, but I'm embracing both.

The positives
I am loving the workouts. I'm not participating in as many classes as I would have liked and I don't always train 6 times a week, but I am pushing it 100% in every session and occasionally adding a little more. The workouts are making me feel like my old, sporty, competitive self again - it is great!

A huge, massive positive for me is that *drum roll please* I'm eating breakfast!

I'm eating 12wbt meals approximately 50% of the time and 75% of my meals/snacks are healthy... so I can't complain about that. The 12wbt meals have been surprisingly delicious too!

The negatives
So this is where I hit a low - the other 25% of my meals... it's not good. I revert back to old behaviours (weekend drinks), old comfort foods (creamy pasta) and old excuses ("It's ok, I've barely eaten anything all day"). And most of the time, I don't even enjoy it!

I know it is my mind craving these things rather than my body, but I find it so hard to not give in to temptation.

Additional to these moments of weakness, I've also been getting very hungry, particularly at night and occasionally in the afternoons at work. While I haven't always satisfied these cravings, I'm wondering if, once again, this is actually my mind wanting to eat rather than the body needing it. (Why does this happen?)

And lastly, mornings. I really want to train in the mornings, but it hasn't happened. I know Michelle Bridges says "go into robot mode", but I'm never in robot mode - maybe this is why I struggle to stick to a plan.

***

So one third of the way through my 12 week transformation and these are my yays and nays. I've learnt that I can't just focus on my strengths - I've gotten super fit before but it didn't result in any weight loss. Instead, I'm trying to appreciate my weaknesses/struggle points and use them to shape my focus areas. My willpower certainly seems to need more training sessions than my body at the moment. But compared to where I was 4 weeks ago... well I'm much fitter, I've lost a little weight and I'm thinking of ways to make my meals as healthy as possible. I guess I've got plenty to be positive about :)

- Dani

the maths

So today was weigh-in day and my mood is a little flat... I only lost 100 grams this week.

This got me thinking though, what does it take to lose 1kg?

I remembered reading an article that talked about weight loss in terms of numbers. Instead of being written by a celebrity trainer or health expert, this article was written by Jessica Irvine - an economics writer, and it was surprisingly helpful. (Quick fact - Jessica was also a 12wbt member.)

So I did my research and various sources weren't 100% consistent but 7500-7700 kilocalories (which are commonly just referred to as calories) equals approx 1kg. So to lose 1kg, you need to burn 7500-7700 more calories than you consume. (It is more complicated than that, but this can still be a good guide.)

Using my own approximate details (I've averaged over a week) as an example, I should be losing approximately 130 grams per day.

1200 (Daily calorie intake) - 1623 (BMR*) - 600 (Additional calories expended e.g., workout) = -1023 Cal

7600 Cal

= -0.13

*Basal Metabolic Rate (see below for more details)

One bad day won't have a drastic effect, but the more you stick to the plan, the easier it will be. If I was to add 400 calories to my daily dietary intake it would nearly halve my weight loss.

I have now started a spreadsheet (geek!) with all these numbers and hopefully instead of feeling flat next weigh-in I will know exactly why I have (or haven't) lost weight.

Who knew a little bit of maths could be so helpful?

So while we're on the topic of maths, I'll quickly touch on the maths behind Basal Metabolic Rate (BMR). But firstly what is BMR? It is the amount of energy expended daily at rest.

For anyone involved in the 12 week body transformation, your BMR has already been calculated for you and you can find it on your 'My Stats' page. For everyone else, here is one way you can determine your BMR.

Females: BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age in years)
Males: BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years)

Once again, this maths isn't exact but it gives you a good idea.

There you go, weight loss through maths. Obviously, knowing how many calories you need to cut out doesn't exactly help you avoid the temptation of the cookie jar, but at least you'll know you can work it off by adding an extra 10 minutes to your workout.

So here's to many positive future weigh-ins!

weekends

It is well and truly apparent that I struggle to stick to the 12wbt plan over the weekend. Friday night post-work drinks, lunch/dinner with friends and family, sleep-ins, birthdays, etc. Every weekend gets a big, fat red flag.

This weekend involved drinks on Friday night. (I had two cocktails.) An unsuccessful workout, beers at the footy, evening drinks over a movie, followed by a night of dancing and drinking. (Yes, I well and truly missed the mark on Saturday.) Birthday afternoon tea on Sunday.

Friday - dinner (12wbt basil & walnut pesto spaghetti)

Saturday - if you watch Offspring you'll get where I'm going with this

Sunday - afternoon tea (though I didn't eat any pavlova)

First things first, I have to make a confession regarding my Super Saturday Session... I didn't make it through one round.

While at uni I tore my plantar fascia, the connective tissue on the bottom of my feet, playing netball. It was a painful experience and my feet have never quite been the same. So during certain exercises that pain in my feet comes back and my arches feel so tight that I fear standing flat on my feet might tear something. As I've now learnt, skipping is one of those exercises that flares up this old injury.

I gritted my teeth through the pain and had nearly finished the first round when, instead of just wiping the sweat off my face - as intended, I ended up burying my face in my towel to hide an avalanche of unexpected tears.

I was practically distraught. It was as if the pain brought forth all the other emotions I'd bottled up lately. Disappointment, frustration, embarrassment, even anger.

At this point I know I should have moved on, I should have chosen activities that wouldn't cause so much pain. But I didn't. I gave up.

I wasn't the only one over it

So not only did I make choices that will hinder my progress (i.e., drinking alcohol), I didn't compensate for those choices either. Which is my biggest regret about this weekend.

I know there are smarter choices I can make while in these 'weekend situations'. Such as refraining from drinking alcohol, choosing the healthiest option on the menu, avoid skipping meals... the list goes on. But when I'm in the moment with my friends, Saturday night is great example, one thing leads to another and my health/12wbt  is completely forgotten.

So I'm asking all of you out there, do you have any suggestions as to how I can stay on track with the 12wbt while still maintaining my social life?

the love

Watch out! Corniness alert!

Looking at everyone else's 12wbt blogs has been AMAZING! There are some seriously talented and witty people out there. I can't wait for my own blog to evolve and develop - there is so much potential!

The thing that these blogs and the entire 12wbt highlight for me is our need to feel a sense of connectedness and belonging. I feel like I'm channelling an old psych lecturer now (slightly awkward), but she was right.

In the most recent 12wbt video, Michelle Bridges said that people wanted to know why the 12wbt works, what the secret is. While there are, no doubt, many elements to its success, I imagine that gaining a sense of belonging/connectedness has been a significant factor in every success story. And if you believe otherwise, please don't hold back, I'm welcome to hearing any and all opinions.

For me personally, I can discuss different struggle areas with friends, family and colleagues. My biggest supporter is my boyfriend. He has even changed his lifestyle to make my transition easier. At the same time, he isn't overweight, he hasn't battled these issues before, so that is where other 12wbters become really important. I probably haven't embraced the 12wbt network as much as I could, but I am definitely gaining insight through the blogosphere. So I'm sure it is a source I will draw from more in the future.

While I'm on my psych soap box, it is also worth noting that positive social support can also work as a protective factor against mental health issues. This does not mean that having great social support will call forth your own mental health Jedi...

...but it can help. And seeing as today is R U OK? Day, I feel I must ask

Are you ok?

I hope you are! If not, please seek appropriate help - call lifeline, see a doctor, even talk to someone you know. And if you are ok, maybe consider if there is anyone you know that needs a gentle "are you ok?"

- Dani

the journey so far

I've been a little delayed in getting this blog up but I have been keeping track of my 12wbt progress so far through instagram and twitter. So here is a quick recap...

Day 1 - After the fitness test I was feeling a little down. It was upsetting and frustrating that I was so unfit. But day 1 helped to lift my spirits. I ate well, enjoyed pushing myself at the gym and finished the night with tea - I never drink tea.

Day 2 - Taking note that organisation is a key to success, I prepared the Roast Pumpkin and Garlic soup on the weekend. Unfortunately quite a few of the recipes in the 12wbt nutrition plans take some time to prepare and cook. As I often have to work late, sometimes unexpectedly, I figured I may as well get prepared whenever I find the time.

I had never made pumpkin soup before. I rarely make soup. And I didn't have a stick mixer. But I compromised using a blender and the dish was a success. Most importantly though - it was delicious.

After posting a picture of my delicious soup on instagram, I noticed a few comments from other 12wbters. "Mine turned out green!" said one person. "So did mine!" said another.

I was so confused. Did they add a bunch of fresh herbs? Can pumpkin turn green in certain situations? (No, I'm not blonde.) Then it hit me. Leek! Not everyone knows that there are 'rules' when cooking with leek. I don't even know how I knew there were rules, I never cook with leek.

So here's a tip for anyone cooking with leek...

• Cut the leek just before it turns from bright green to dark green
• Discard the dark green section (you can use this section to make stock though)
• Cut off the bottom tips with the roots too
• Next you need to get the dirt out of the leek. People use different methods for this but it is easiest to halve or quarter the leeks lengthwise, put them in a container of cold water (being cold is important) and agitate the leeks to loosen up the dirt.
• Rinse the leek strips to ensure all the dirt is removed
• Dry on paper towel and then prepare as desired

After day 2, the rest of week 1 got a bit out of hand. I didn't do all the workouts. I didn't stick to the nutrition plan.

the nudge

Once I realised I needed to change my priorities, I wasn't overly sure what to do next. Luckily I didn't need to think about it long, a girl at work mentioned that she was thinking of joining Round 3 (2012) of the Michelle Bridges 12 Week Body Transformation. It was a brilliant moment and before I could hit the snack jar at work one last time, I'd signed up and was preparing to do the pre-season tasks.

Say it out loud is one of the 12wbt pre-season tasks and is about making a commitment to yourself and others. Making a commitment and being accountable is something I haven't really embraced before. I have always hid my goals, so that when I didn't reach them, no one else would know I hadn't succeeded. No more though! I was determined to complete all the pre-season tasks. So I posted a note to my family, it wasn't very long, but it said enough - and it was out there for all to see, no more hiding.

Over the next few days the support and encouragement I received from my family was overwhelming.

As for the other pre-season tasks, I couldn't believe how unfit I had become. I couldn't do one sit up - not one! That has never happened to me before.

Before pic

Through the 12wbt pre-season tasks, I realised that in the past I was happy to tell people that I was overweight, but I couldn't seem to admit that I was actually trying to do something about it. Furthermore, when I did exercise and try to lead a healthier life, I felt judged. I felt that people shouldn't see me exercising. I found it embarrassing and I'm still finding it embarrassing. But I'm working on it.

Like many people, I know exactly what I need to do to lose weight and get healthy, but I have always lacked drive/discipline. The 12wbt has helped remove some of thinking, which can be stressful, and it is somewhat helping to boost my drive. The range of recipes is inspiring - and I already owned Michelle Bridges cookbooks. The instructions and processes I have undertaken have been thought provoking. Now it's just up to me.

- Dani

the beginning

Hello, I'm a 26 year old living in Melbourne, working in the CBD and dabbling in a few other things (e.g., blogging, tweeting). Oh and I'm trying to change my life.

About a month ago, after a fairly intense period at work, I realised that my life wasn't particularly balanced. I was prepared to dedicate 110% of myself to work and yet I wasn't doing the same for other areas of my life - especially my health and fitness. In fact, throughout my life I have often devoted most of myself to one or two areas and completely neglected the rest.

I might have indulged in a tad too much on alcohol in the past

This is also not the first time I have focused on my fitness. In my childhood, up 'til I was 21 really, I was a very dedicated sportswoman. Two years ago I ran in the Run Melbourne 10km event - I actually did it. But during all that time I was focusing on my fitness rather than my health and well-being.

Can you spot me?

This time I'm taking a more holistic approach. I'm hoping to be a healthier, fitter, friendly, happier version of myself. A good daughter, partner, employee and friend. I will take pride in what I eat, how I look and how I act. It has been easy to say "I don't care", but I should care - this is my life, this is me.

Self explanatory really

So before I start preaching and singing Gospel (it is so easy to get carried away), here are my goals...

• Lose 20kg (while I don't like to focus on weight, this is a bit of a necessity)
• Run 3km comfortably
• Participate in gym classes with ease (this is both a physical and psychological battle)
• Reduce the portion sizes of my lunch and dinner
• Eat breakfast!
• Get my car serviced (it might not seem relevant, but it is part of me being devoted to every area of my life)
• Feel comfortable in bathers (please note I have written 'feel comfortable', I know I'm no Miranda Kerr)
• Change the way I think - I want to think fit and healthy

And yes, I am writing a blog about finding the right balance in life and a blog about dining out. I'm hoping to keep both blogs alive and that my new-found balance will give my food blog a healthy twist.


- Dani