So yesterday my Body & Soul Revolution officially began, I’ve had a great head start thanks to Dietlicious – its 1,200 14 day cleanse menu has set me on the right track.
- Here is a typical meal plan:
- Rye toast w hummus + tomato
- Spicy spinach chana dhal w basmati rice
- Banana smoothie
- Lamb ratatouille w italian vegetables
- Green vegetables
The meals are actually really yummy, I’ve never felt full and it is giving me so much inspiration and ideas that I can continue to use beyond the 14 day plan. You can find out more information here
I have been struggling with the exercise part however, mainly due to not being able to get out of bed in the morning and having plans in the evening! Such is life, which is why doing a plan like this is so important, it has to be sustainable. If I do slip up and not go to the gym, for a swim or have a bar of chocolate – it’s ok because there are going to be times in life when you let things slip. I think the important thing to remember is to not beat yourself up about it, don’t consider yourself ‘off the wagon’ simply pick yourself back up and get back on the horse (so to speak).
The Body & Soul is actually really helpful in terms of providing support and advise. Posts such as ‘5 unhealthy excuses quashed’ make you realise that you can do it and that you’re not alone in times of temptation!
It counteracts the following excuses (Source: https://team.bodyandsoul.com.au/fitness-nutrition/w1_5_unhealthy_excuses_quashed.html)
1. “I don’t have time to exercise and eat healthily”
If you have time to watch the TV, then you have time to train. body+soul Personal Trainer, Kirsty Welsh, explains you can even exercise at the same time.
“If you watch TV at night, set yourself a target to do 10 squats during each ad break, or even each time you go to the bathroom.”
If you’re lacking motivation, it might be that you haven’t found the right kind of exercise to suit you. You’ll be more likely to stick to an exercise routine if it’s fun, enjoyable and suits your healthy lifestyle. So, if the gym doesn’t work for you, try running. If walking is boring, consider group exercise classes.
Likewise, if you can make time to eat unhealthy foods, you can make time to eat well, too. Take breakfast for example: what could be faster than a bowl of cereal with skim milk or a banana? Planning ahead will give you more time. Try to make sure the right foods are waiting for you at work or in your own cupboard, fridge or freezer.
2. “I can’t live without my treats!”
You don’t have to! No foods are banned, it’s the balance of what you eat that really counts. You can fit treats into your diet by recording them in your diary and making the appropriate adjustments to the rest of the day to keep to your calorie target. If you have a blow out, eat fewer calories the next day or increase your exercise to stay on track. Alternatively, you might want to consider a calorie-reduced version of your favourite treat – try something new and you never know, it might replace an old favourite!
3. “My job means that I have to eat out a lot.”
You can eat well when you eat out, but, there’s no doubt that this can be tricky. Portion sizes at restaurants are typically large, so this is something you need to keep a close eye on. Stick with the good choices on the menu such as grilled fish and meats with the sauce on the side plus salad and vegies. Avoid foods described as fried, creamy or cheesy. Do drink plenty of water with your meal. And keep a watch on the wine.
4. “I have a slow metabolism.”
It’s a misnomer that being overweight means you have a slow metabolism – typically the opposite is true, as it takes more energy to keep a larger body functioning. But even if you do have a slow metabolism, a sure-fire way to boost your metabolic rate is exercise. Aerobic activity (fast walking, tennis, fitness classes, etc) helps strengthen your heart and lungs while resistance training builds muscle. Muscle burns calories fast so the more you have, the more calories you burn automatically – when you work out and when you rest, too.
5. “It’s too expensive!”
There is no doubt that the fresh fruit and vegies, fish, lean meat and pulses that feature in any healthy eating plan can be costly. But compare the costs of a takeout meal with a home-cooked version and a home-made sandwich with a deli-bought version – the dollars (not to mention the calories) will really stack up against the shop-bought options. Another good trick is to check how much food processing puts onto your bills – for example, compare the price of a kilo of apples to a kilo of apple cake, or a kilo of potatoes and a kilo of potato chips. It’s always cheaper to buy ingredients and make a dish from scratch.
6. “It’s all too hard!”
Changing your whole lifestyle is challenging; we know that. While you do need to make adjustments to your lifestyle, it’s about getting the balance right to keep your hunger satisfied and your enthusiasm high. If you really think it’s all too hard, share your thoughts on the forums – there are lots of other like-minded people waiting to inspire you and share how they overcame this excuse.
So here I go, I have two Zumba classes planned this week at my local Community Centre in Pyrmont, along with one yoga class and swimming three times this week – totally achievable!
I’ll check in next week to let you know how I’m tracking! You can keep across my meal updates via my instagram feed.