We want to encourage you to keep to and achieve your goals!
91.9 Fresh FM has you covered for your health and fitness for 2017, as our Strategy & Partnerships Manager, Cheryl embraces the opportunity to maintain a healthy lifestyle. Cheryl’s goal for 2017 is to lose 25kg during the year. In fact, her perseverance is helping all of us at the station become more aware of maintaining a healthy lifestyle!
Throughout her journey, Cheryl will inform us about her progress. Have a read of Cheryl’s diary:
30-5-2017 – 16 -6-2017
As I progress through the year, my healthy eating is becoming second nature to me. I’m learning that preparation is key and being organised makes things run a lot smoother. I’ve always prepared most of our meals at home and generally eaten fairly healthy food, but now I plan ahead a little better than before.
Weekend cook ups have become a regular thing when we don’t have too much on for the weekend. I find it so satisfying to look in the fridge on Monday and see the dishes of food sitting there waiting for my family to devour. They love the weekend cook ups, as I usually have more time to prepare them, so the meals are more imaginative than the slap together meals during the week. I’m quite busy throughout the week as many Mums probably are, and find the ready to go meals make it easier for me to get to the gym and handle anything that arises during the week.
Each night I try to prepare lunches for the next day. I’ll admit that this doesn’t happen every night as planned, but when it does the mornings just run a lot smoother. More thought goes into what we are all eating the next day, rather than throwing something in at the last minute. I love seeing my daughter’s delighted reaction when she has something different that I’ve spent a bit of time preparing. Here’s hoping she eats it and it’s not still in the lunch box when she gets home.
I’ve also been finding that preparing the little things can really help as well. Boiling eggs to keep on hand in the fridge, chopping up the watermelon, cooking a double serve of vegetables to go with meals, cook extra fish or chicken fillets so I can add these to lunch salads.
It’s looking like there is a simple message here. If you can be organised, as a result, healthy living just comes naturally. Sounds easy right?
I wish you all a happy and healthy week ahead. I hope I’ve inspired everyone to get cooking and enjoy the smiles around the dinner table.
19-5-2017 – 29-5-2017
Last week I made a decision to put the scales away for some time. The truth is I’m finding the target weight is getting in the way of my progress. When I take the kilos out of the equation, I’m actually feeling pretty good about what I have achieved so far.
To measure my progress I have selected a pair of pants as my next goal. I can squeeze into them, but they’re definitely not comfortable. When they become comfortable and then loose, I will surely see the progress anyway.
I’ve also decided to focus on just enjoying my activity more. When I think about it, I am enjoying feeling stronger, enjoying seeing the familiar faces at the gym, enjoying looking and feeling better. Then there are the endorphins that are evident when I get goose bumps part way through my workout. I understand what these are now. Who would have thought?
I’ve discovered that I really enjoy having a day where I just enjoy a workout that is not necessarily on my program and not measured. I truly believe there can be a bit of stress involved in the constant focus on your results. Did I lift more last time? My heart rate wasn’t high enough. I’m not on fire this time. Targets are a great measure but sometimes it’s good to also have a day where you just go for it and enjoy the workout without worrying about your performance. You might be surprised how well you perform anyway.
So, for this next phase I’ll be focusing more on the positives of my ‘Healthy Lifestyle Challenge’ and I encourage you all to do the same. Positives such as newfound energy, more appealing reflection in the mirror, the influence on family and friends, improved confidence. The list just goes on.
Until next week, enjoy getting out there and feeling fantastic! See it as a pleasure, not a chore.
9-5-2017 – 18-5-2017
Over the past couple of weeks I’ve put some thought into my physical capabilities. This year is all about changing my life for the better and this also comes with dealing with the challenges of physical capability and self-doubt.
I’m 44 and even though life apparently begins at forty, I’ve certainly got a couple of ailments and I’m realising that things don’t seem to bend and flex like they used to. But, in saying that, according to my trainer Shaun Booth from Yaralla Fitness, I have come a long way since the beginning of the year.
Here is some feedback and very helpful tips from my Personal Trainer, Shaun:
Cheryl is coping well. Her threshold for discomfort is getting better and her strength is improving each week. She is slimming down as planned and is on track with the program as far as the game plan is concerned. She is starting a new stage this week which is exciting. I’m keen to see her get a little bit more competitive with herself heading into the second half of the year. This will help with her training and to combat any low motivation that can creep up.
As a Personal Trainer I come across self-doubt in people that can halt your progress if you let it. An internal voice saying you can’t do it, or you will fail will have you doing just that before you even try. Don’t be afraid to try and stumble. Even monkeys fall out of trees. Young children will have a go at anything without self-doubt. It’s something that we were all encouraged to do as we grew up. Just try to find the fun in trying.
When training you may find that the fear of injury will be present to some extent. Overcoming this can be a hurdle. When you hold back or try to prevent injuries out of fear, your body can start to do weird things to save itself. This can take a natural movement and make it unnatural, and potentially create a new injury out of compassion.
Another important part of exercise, especially resistance training, is your mind and body connection. Focus should always be on moving the muscle group, as opposed to moving the equipment. Ego and misunderstanding can get in the way, which can lead to your brain telling your body what to do to perform the task. Moving your muscle for the exercise is a safer option and will give you a better result. Visualisation of the muscles being used, for example in the mirror at the gym, will help. It’s much easier to connect with something you can see.
On the plus side, more muscle = higher base metabolic rate. The higher BMR you have, the more calorie expenditure your body will have just going about your daily activities. At the end of the day, with the right balance of resistance training to strengthen the muscles and to promote muscle growth, you can take an out of balance body and bring muscle into harmony.
More strength means less trips from the car to the house after shopping.
Thanks to Shaun Booth Personal Trainer and to the team at Yaralla Fitness Centre located Cnr Bell & O’Connell Streets, Gladstone.
I hope you can find your healthy lifestyle! We are all capable.
Until next time,
25-4-2017 – 8-5-2017
So happy to say, I believe I am actually changing my life now as I planned at the beginning of this year. The last couple of weeks I feel like I’ve overcome some hurdles. I’m feeling strong and empowered.
Naturally, I am starting to see results in the way I look, but the biggest changes are in my mindset as I put my new tools into use. I am learning about consistency, about allowing myself to have a treat without beating myself up about it and how to enjoy exercise and use it to make me feel fantastic.
Over the weekend I sat with my daughter and we were discussing food. I then asked her if she would like to keep a food diary for the week to have a closer look at how she is eating. In my mind the purpose of this was to let her see for herself how her diet looks, if she is getting enough healthy food each day and to teach her lifelong healthy skills. She embraced the idea and went about drawing one up for herself.
Later that day my husband told me something my daughter said to him. When she was showing my husband her food diary he asked her why she had decided to do this for herself. Her reply is something I will never forget. She said ‘Mum inspired me to do it’. Even as I am writing now, I am fighting back the happy tears. One of my reasons for changing my life for the better this year was to be a good role model for my daughter. I do believe I am well on the way now.
I hope I can inspire anyone wishing to make a big change in their lives. If it’s something that is really important to you, you can do it!
7-4-2017 – 24-4-2017
Over Easter I took some leave and had a great time with family and friends. One of those breaks where you have a lot of fun and not much down time. Forget reading a book or having a nanna nap during the day. There was too much fun to be had.
We went camping for several days and I have to say my new found energy served me well for this trip. We went fishing, kayaking, walking along the beach front, collected shells and played on the beach. Lots of fun in the sun and different activities that you wouldn’t usually do at home.
I think one of the nicest things about camping is seeing how much fun the kids have. They make friends in an instant and the technology takes a back seat while their imaginations run wild. One morning while we were away, even before breakfast my daughter was set up at our camp table playing cards with the neighbour’s kids, all still in their pyjamas. Where else would you see that?
Whilst having a break, as you can imagine my usual routine was quite interrupted. For me this meant I had to work exercise into our holiday activities and think outside the square a little with my diet. I actually enjoyed taking my exercise outside, with the weather being beautiful at this time of year. I discovered that if you put your mind to it, camping food can definitely vary from meat, onions, more meat and marshmallows. I whipped up a meal with rice, vegetables, pork and curry which my family enjoyed just as much if not more than the usual hearty camp food.
Most of all over my break, I just enjoyed that quality time you spend with your family when you are on holidays. Interesting conversations, laughter, sand between your toes, having the time to just sit down and listen to each other, which are all signs of a great holiday break.
Until next week, I hope you all enjoy some quality time with your families over the public holidays.
Cheryl at Yaralla Fitness Centre with PT Shaun Booth
READ some of Cheryl’s previous entries HERE.