Week 2

Yeahhhh ... Its the start of the second week and what a first week of the "let's get healthy plan" ...  to tell the truth, its  been mostly the same as most of the weeks before this one!!!

BUT ... at the Official Weigh-in today, my brand new weight is 17st and that is a drop of 4lbs ... yippee - whoop whoop.

Not to bore you  with other vital statistics this week as you might consider me too much of an anorak; perhaps once a month though!!!

To give you an image and to embarrass me ... here is a before picture. I have taken a picture amongst others so that you can compare and I can hide ... a litlle! 

My diet plan has changed "a little" and judging by the weight-loss is a small step in the right direction.

So what really has changed? Firstly before I can answer this - I have to mention a few of my bad habits ...

• I eat late at night - quite often after 9pm
• I often skip breakfast
• Coffee, and way too much of it!
• Toast tastes delicious if made with white bread and spread with salted butter
• I'm a big guy so I need BIG portions - don't I?
• My activity level is "currently" not high enough.

So making small changes to the above has given a positive result. I will give greater details on this in future posts, but for week one, a  change was to eat a good breakfast -  (before 8am.)

What's my breakfast I think I hear you shout? I made it a constant - but I think it's delicious so for now am quite content to have the same every day.

Get on with it Gasser - what is it? .... It's porridge made with jumbo rolled oats and pre-mixed with dried fruit and flaked mixed nuts. This is popped in the microwave with semi-skimmed milk and blasted until perfectly stodgy and sweet. I also added a small banana and drizzled lightly with honey ... yummy.

The temptation however, was to make way too much of it, so to help - without the need for weighing, we have a "small" cup which I fill with the dried porridge mix - place in a bowl and then add two cups of milk. This keeps the quantity consistent and easy to serve.

I have been drinking one black coffee with breakfast, and this meal has helped ward off the hunger pangs until lunch. If I did feel hungry, ... I ate a piece of fruit.

The breakfast menu will be changed and varied in weeks to come. The menu will include easy to make meals like ... poached eggs and grilled tomatoes with rye bread and fresh fruit with natural low fat yoghurt; more on this soon.

A very interesting tip is, ...  a good quality prune juice is not just for the constipated elderly. One small glass with breakfast will greatly help your body. Pure prune juice is rich in fibre, antioxidants, and potassium—a necessary component in maintaining a healthy heart rhythm. Prune juice contains more antioxidants (nutrients purported to slow the ageing process) than blueberries. These antioxidants help cells work their best and are able to absorb nutrients readily. Prune juice is also a good source of vitamin C.

Before I raised my head above the parapet and took the plunge to change my lifestyle habits "for the better," ...  I looked at my worlds strengths and weaknesses!

Like every Human  we each have our positive and negative traits in our Being and surrounding life. To embark on a journey that is an overhaul of an individuals lifestyle, making a note of these beforehand "may,"  bring about an understanding, an acceptance of yourself to allow you (... and me in this instance), to move forward. So what are mine ...?

Strengths ...

• I want to make a lifestyle change and  also want to help others make this change
• I have support and love from members of my family and friends
• I am organised and have a great sense of discipline
• I don't drink or smoke ... (not necessarily a strength - but I am also a vegetarian)
• I love fruit and vegetables
• I have a good understanding of nutrition and exercise
• I have background, competed in and am still involved with sport and have a decent level of core fitness
• I know what it feels like to be super fit and completely in-balance
• I am very strong - both physically and mentally
• I am competitive ... but not overly
• I am pretty calm ... most of the time
• I am not frequently ill

Weaknesses ... (excluding the bad habits discussed earlier)

• I tend to put things off until tomorrow
• I am impatient
• I like ALL food and in large quantities
• I make work an excuse for not doing the things that help positively in my lifestyle
• When I am not calm I let too much stress into my life
• I do not give myself and those around me enough quality time
• I do not rest enough
• I tend to do things too fast and with too much energy and frequently burn myself out in the process
• Sometimes I am too shy

So after analysing myself and accepting what I found, I am using it to help me go forward. There are lots more positive and negative traits but for now there is plenty to go on. You should try this too it may help!

I have decided that throughout this whole process I am not going to punish myself. It has taken some years to become less fit, more fat and less in balance than an old sofa, with three legs. There is no need to rush in bringing myself back on track. Bit by bit is the way I am adopting, and although there may be some anguish from my impatient side, I am sure this will be the best approach to take.

Exercising in the last week has been minimal. No pounding the streets for me at the mo, but I am practising yoga during the warm-up before the Judo classes I help teach. Yoga is a great activity; it helps coordination and brings calm. I would question if Yoga suits podgy people, for the simple reason that my belly gets in the way of some of the positions!!! But perseverance is required and I am sure that this will change in the not too distant future ... "hopefully. "

Almost forgot ... I have also been doing a bit of Judo / Jujitsu with my mate Dai before the Judo class starts ... which is good. I realise I have to pick up here and make more effort ... to become more active.

In the "glory days" I have competed in many different sports. Judo was and still is my passion but I also ... because it was much easier ... took up running. Only being a reasonable club athlete I was never going to set the world alight at the local 10k's. But running is one of the best activities for improving general levels of fitness. It can also help greatly in managing weight as it burns calories at a high level. Additionally when out pounding the trails and roads, with wind rushing through your hair it transports you to a different world; a place where some of  a Humans troubles are cleansed. I will be using running in my plan and will show you how you can benefit from it too. BTW ... a fast walk, or power walk is almost as good as running in the benefit it can bring the body

My family are behind me on this lifestyle change and they are part of the journey too. Each one of us can help the next ...  by setting and leading by good example. Help yourself and others by taking those first few steps of positive change today.

Next time ...

• Thou shalt not shop for food when hungry
• My slippers are way more comfy than my trainers
• Routine is good for you