All posts in Lose & Shape Up

  • Lose & Shape Up – Week 8..

    weightloss

     

    Hello, it’s another update from Lose & Shape up! ‘ll keep this one super quick.

    After the previous week I was a little bit apprehensive about how this session would go. I prepared myself by eating an apple before I left work and I also ate a bag of grapes on the bus on the way to the gym. I still had a little bit of a bad turn but it wasn’t nearly as bad as the previous week. I think this time it was lack of water over the day, so maybe I’ll combine the two and see how that helps next week.

    The workout session was actually taken by someone else who works a the gym that specialises in Biomechanics. He also turns out to be a lad that I went to school with (it’s a small world). The initial workout part wasn’t too different from any other session, it was still circuits but then at the end he gave us a taster of what to expect with Biomechanics and what you do if you book a session with him. It was really interesting and I plan on booking a session once I move back home and have less on my mind.

    Then onto the weigh in, it wasn’t a very great talk for that week, I think it was just about portion control and making sure you don’t eat too much of things, because sometimes even if what you’re eating is good, it can still be too much for you and it will limit the weight loss process. My weight ended up being .2 back on! I’m so annoyed, but still, I’m honestly not giving it my 110% so what do I expect?!

    Have any of you got any tips for keeping me motivated and any lunch time meal plans, I honestly think it’s lunch that’s my biggest downfall. Let me know!

    I say week 8 & 9 but I was poorly yet again so missed last weeks session. It really is the last push from now, only three weeks left. As long as I’m less than what I started with I will be happy.

    x

  • Lose & Shape Up Week 7

     

    weightloss

    Heya, I’m so sorry that all that’s been on my blog recently has been these Lose & Shape up posts, I hope you don’t mind and I also hope that some of you have been spurred on by some of them. I’ll try and keep them as spread out as possible (one a week), but I’m afraid week 7 & 8 are going to be close together. I’ll announce the winners of my giveaway tomorrow I promise, so at least that splits up the posts a little bit.

    I digress…

    So week 7. Same idea, circuit training to start with. There was a serious lack of people last week but I don’t know if it was because people have quit or it’s just because it’s holiday season as of now. I don’t know what happened but I reverted back to how I was the first week and almost passed out completely, like ended up legs in the air, wet towel on my face situation. I think it was a combination of how hot it was on the tennis courts with the fact I’d not had anything to eat since lunchtime. I will definitely be eating about an hour before the gym this week.

    Up until then I thought I was doing really well!

    Afterwards while I was calming down we went to the weigh in room which was so much cooler so I felt a lot better for that. Turns out that I’ve lost yet another 0.2 lbs, slowly but surely. I can’t complain because I’ve been completely off the bandwagon, eating too much, too much rubbish, drinking fizzy drinks. Just all round not good, so I’m happy with that loss and I’m hoping that if I can sort out my eating this week then next week it’ll be at least a 1lb.

    Week 7’s “lesson” was about how you can boost your metabolism with 5 meals a day. Cut short, if you , eat three 40/30/30 (Protein/Carbs/Good Fats) meals and two snacks a day approximately every three hours, your body will burn an extra 350 kcal. Over 10 days this will equate to burning an extra 3500 kcal which is equivalent to 1lb of fat. I know it doesn’t sound like too much but for me I think 1lb every 10 days would be awesome!

    So this has been way longer than it needed to be. Hope you’re all well & I’ll see you back here tomorrow to announce the winners of my giveaway!

    x

  • Lose & Shape Up Week 6

    weightloss

     

    We’re at the half way point.

    You could really tell that people  weren’t looking forward to this one after the long weekend. From the stories we shared I think we’d all over indulged when it comes to food and alcohol. Although I’d managed to stay away from the alcohol I had definitely over done it with food, having had an Indian, Sunday dinner and a pizza hut on the three days running up to the Tuesday session.

    Again we mixed it up a little bit when it came to the gym session, we did it in pairs and it was along the circuits line but in between each activity there were boxing gloves and pads so we took it in turns to do the punching. It did feel like a really good work out and afterwards I was pooped!

    Then again we went to the other room and had our weigh ins. Despite being very pessimistic I actually lost .2 lbs, another time i’ve lost barely anything, but it’s better than putting anything on.

    I’m still really lacking motivation but I know that now is the time to really push myself because I only have the same amount of time again to lose the last 4lbs that I want to!

    x

  • Lose & Shape Up – Week 5

    weightloss

     

    Having just about recovered from my virus I went back to Lose & Shape Up on Tuesday.

    Apparently all that I missed last week was that they had a different instructor  because our usual instructor couldn’t get back from a meeting in time. But we were back in action this week with an extra instructor who was there to get us doing some more cardio workouts and then some boxercise type exercises. So while half of us were doing that, the other half were doing the circuit training that we always do, then we swapped over. I really enjoyed the boxercise half of it so I’ll definitely be looking into doing a class in that again.

    After that we again went and got weighed and this time we got measured again like we did in the first session.

    Amazingly, despite being bad with eating again I’d actually lost 1.6lbs which doesn’t seem too much but I’m really happy with it. I’m now only 4lbs off my first weight goal, and if I lose almost 1 and a half lbs each week then it’ll only take me a fortnight, then that will give me just under half the sessions to get to my final goal weight. Which is my ultimate, probably won’t happen but want to at least try goal weight.

    Measurement wise everything has decreased;

    Waist – Was: 30 3/4 | Now: 30

    Chest – Was: 29 1/8  | Now: 29 1/4

    Hips –   Was: 38 3/4  | Now: 38 1/2

    I’m going to measure my thighs and arms myself when I remember to do so, my thighs are one of my problem areas so I’d love to see a change in them.

    I think I’m going to go to Body Pump tomorrow (Friday), despite it being such hard work and being in so much pain after my first session I know that it’ll be the best workout I can do, especially because I can’t get to the gym tonight like I’d planned to. I’m hoping that combining that with the Lose & Shape Up sessions I’ll see a difference.

    x

  • Lose & Shape Up – Week 3..

    weightloss

     

    Just a quick one to keep you up to date, this is week 3 & 4 because I missed blogging last weeks and then there’s not much to say about this week because I’ve been struck down with a virus so didn’t manage to go on Tuesday.

    Week three, followed the same suit as all the others, we started with circuit training, I think we’ve all got the hang of it now so that’s good. I hope I haven’t lost it because of missing a week this week!  Then once we’d done an hour we moved to the DL Kids room and we all got weighed again. I’d weighed myself at my parents over the weekend and supposedly I’d lost 2 lbs, but when I got weighed at L&SU I’d actually put on .4 of a lb, it’s not a lot but its still not great to go up. I’m still not being completely good with my meals, and I’ve been worse this week because of being poorly. But because of that I’ve got extra umpf to go back next week, I’m hoping to get at least 3 gym sessions in during the week and another one over the weekend. I need you guys to hold me to that!

    The session we had last week focused on hydration and water intake. Overall we just learnt that we’re supposed to aim to drink 0.33ml of water per kg of body weight to stay hydrated. For example;

    If you weigh 70kg: 0.033ml water x 70 =2.3 litres

    If you exercise for an hour you should drink an extra 500ml of water a day, that’s the average amount you’ll sweat during exercise but obviously varies on the heat and how intense your workout is. You should ideally drink that extra water during exercise.

    How to add more water into your day…

    • Have a glass of water when you wake up. This will replace any water you lost overnight in sweat and also normalise appetite.
    • Buy bottled water and take one bottle with you everyday and try and finish that bottle by the end of the day
    • Have a glass of water before bed
    • If you don’t like the taste of water then add fresh squeezed lemon or lime to give it a kick (could also add raspberry’s to the bottom too)
    • If you have to have coffee then limit it to 2 cups a day, ideally in the morning
    • Equally, limit fizzy drinks (my downfall). Cutting them out completely isn’t easy so set targets
    • Eat a good amount of fruit and veg, they consist of about 90% water
    • Keep bottles of water by your desk at work so you always have some to hand
    • Leave a bottle in your gym bag and fill it up at the fountain when you need it.

    Hope you found this helpful, let me know any other facts/helpful tips on drinking more water.

    Fingers crossed for me for next week!

    x

  • Healthy Eating Meal #1 – Oven..

    oven-baked-cod-ingredients

    Every so often I thought I’d take some of the meals I have made (and enjoyed) from my Lose and Shape Up meal plans. First up, is Oven Poached Cod. This was the first meal from the plan that I made. I made a few tweaks to the final thing but this was one of the meals I used all the ingredients stated.

    What you’ll need;

    100g Cod Fillet / 1 Clove Garlic / 3 Spring Onions / 50g Leeks / 150g Sweet Potato

    1/4 Lemon / 2 Tsp Butter / 75ml Fish Stock / 2 Tsp Parsley / 2 Tsp Mint

    Start by Pre heating the oven to 230°C /450°F/Gas Mark 8.

    Boil some water and cook the sweet potato, this shouldn’t take long, once you’ve done the rest of it it’ll definitely be ready. Poke it with a fork and if it’s soft to the centre then you know its cooked.

    While that’s cooking, chop up the spring onions, leeks and garlic, if you’re using fresh mint & parsley then chop that too but I got the little pots so I just use them. Boil 75ml of water then crush the fish stock into it and let it mix (the part I got wrong). Mix all that together and add the lemon juice. Place all this into an oven proof dish, I use a large lasagne dish.

    Place the cod on top of the mixture in the dish, rub it around so it gets all the flavours then turn it over and let it moisten the other side.

    oven-poached-cod

    Place in the oven to roast for 8-10 minutes.

    Just before the time is up, check the sweet potato is cooked, then mash it with the bit of butter. I use a ricer to mash it because I can’t stand lumpy mash but if you put enough elbow grease into it you should be OK.

    Then if you want to be fancy you can garnish it with the lemon and serve it with your mashed sweet potato.

    Because I’m such a fussy eater I didn’t actually eat the leeks etc. but if I were to do it again I’d blend it all together then have it as a sauce on the fish so I’m still getting the nutrients. Hence why there isn’t a photo of the final product, because it looked so boring. But I can promise you it is seriously nice, and that’s coming from a well known picky eater.

    Let me know if you try this out and what you thought. If you have any good recipes then please let me know them.

    x

  • Lose & Shape Up Week 2

    weightloss

    Week two went so much better than the first week, less stress and no almost passing out.

    After a really bad week food/drink wise I was expecting the worst.

    Because of numbers we’ve had to start going straight into the workout side of the session, which actually I prefer, although sitting in your sweaty gym gear isn’t great. We did circuit training again but this time I really enjoyed it, it was slightly more relaxed and because of the space we had it wasn’t so cramped.  I do really enjoy circuit training and it is supposed to be one of the best things you can do to lose weight and tone up.

    After the gym session we went to another room with tables and chairs and the dreaded scales up at the front. We all took it in turns to get weighed. Some women did really really well and lost 5lbs, which is awesome, and quite motivational to know that if I put in the same effort I’d get the same results. When it got to my turn I was really worried, after over indulging over my birthday weekend I was expecting to have put on weight. But I needn’t have worried, when I stepped on the scales I’d dropped 50lbs to about 5 stone! Of course it was broken (although after stepping off and back on again and it being the same I did start to question if that was possible). But no, overall I’d lost weight, my start weight was 132.6lbs and I’m now 132lbs. I’m not over the moon about it but I’m so glad that I managed to lose even the slightest bit.

    Overall it was a good session, made even better by one of the ladies asking me why I was there and if I was there training to run the course! haha bless her.

    If you’re trying to lose weight how is it going? I’d love to hear about your journey too.

    x