Non scale victories!

So many of us get caught up with the tiny number on the scale that we don’t notice everyday “non scale victories”. In all honesty i prefer non scale victories to the scale!

So what is a non scale victory? Well essentially it’s something to celebrate along your weight loss journey that isn’t your actual weight loss, for example, trying on a dress that used to be skin tight that is now baggy and doesn’t fit at all (also the perfect excuse for a new wardrobe).

Measurements are also a non scale victory. Quite often we loose inches and not weight as your body composition changes a lot on a weight loss journey. Make sure you take measurements at least once a month this way you can track your results along the way and also look back over time as to how far you have come.

Photos are my favourite form of non scale victories. As horrible as it is to stand in front of a mirror half naked at the start, you will thank yourself in the long run because you will have a horrible “before” photo to use in a few kilos time. Also photos have taught me to accept my body a lot more the more i look at them the more i realise it isn’t actually that horrible!

The main point of this blog is to tell you to notice the little things, don’t be so concerned with the number on the scale! you are not defined by a number, you are you. You will get there.

xoxo Hayley.

You can’t out train a bad diet.

We have all heard it before, you cant out train a bad diet. So essentially this means you can’t go and eat a box of doughnuts covered in icing dipped in cream, work out for an hour a day and then wonder why the scale isn’t moving.

When you think of weight loss what comes to your head first? probably food right, then what else comes to your head?(apart from utter misery) it’ probably exercise/fitness right? so if you think about it in that order then does that not tell you something? Food first and then fitness!

We often get so caught up in the concept of well I have to walk 5km every day to lose weight or i have to go to the gym 6 times a week or i’m never going to lose weight that we often forget that FOOD is actually the most important element of reaching our weight loss goals.

I follow the mind set of 80/20 you know the one, everyone blahs on about it all the time. What it means is it is 80% nutrition and 20% fitness. You can’t expect to see results if you aren’t fueling your body with the right fuel. it would be like putting diesel in a petrol car… it’s not going to get very far and probably eventually blow up.

What i’m getting at here is make sure you have your eating in check before you try and start a new fitness regime. Now i’m not saying that fitness is bad and that there are no benefits to it, but if your main goal is fat loss/ weight loss then you need to get the right fuel first.

XOXO Hayley

The right head space – well as close as i’ll get

Weight loss is an emotional battle in your head everyday, let me tell you i’ve cried about it, laughed about, gotten angry about it you name it i’ve felt it. But i am learning. I am learning that you are in control of what goes through your mind on a daily basis.

A flower can not grow in an environment that is not set up for it correctly, and you can not expect to change/grow in an environment that is not set up correctly for you. If you create an environment in your mind that is full of self doubt, fear, stubbornness etc then you will not blossom and you will stay as you are.

Weight loss is very much a mind set, a mind set that is very hard to get your head around. If you tell your self every day that you can’t make better choices, can’t make it to the gym because you will be to tired or have to have that sweet treat after dinner, then chances are that is exactly what will happen. However, if you wake up every day and tell yourself you can make better choices or you don’t need that sweet treat after dinner chances are YOU WONT.

Start to learn to set yourself up for success instead of setting yourself up for  failure. You are stronger than your excuses, you are in control of your own thoughts, you are your own boss!!

My challenge to you is the next time you tell yourself you cant do something, flip it and say actually yes bitch I can stand back and watch me.

You are a flower waiting to blossom.

xoxo Hayley.

 

I want change instantly… weight loss plateaus

We live in a society where everything can be obtained almost instantly, whether it be money, love, food, sex you name it we can get it. So it is no wonder that when we step on the scales or look in the mirror after 5 minutes of eating healthy and don’t see a 30lb difference instantly that we begin to question if it is all worth it.

We are all guilty of it, any single person that has undertaken a “weigh loss/diet” in their life has stuck to the regime for 1 week and wondered why the hell they don’t look like Jennifer Aniston yet. We are so used to getting everything we need (want) so quickly that we never take time to trust the process, hell i’m guilty of it!! We need to learn to breathe.

Did you suddenly wake up one morning and you were 190lb or 86kg with a few spare rolls where your washboard abs are supposed to be? Did you got to bed a size 10 and wake up a size 22? if you answered no to both of those questions then stop and think, if i didn’t gain it over night, i cant expect to loose it over night.

Nothing grinds my gears more than when i work out all week, eat healthy all week WITH NO CHEATING and i get on the scales and the bloody bastards haven’t moved or worse…. they have moved up. You start to question why, why is this happening to me, how, how is this happening to me when I was nothing but fucken perfect all week! This my friends is called a plateau.

Plateaus are very common through out your weight loss journey and if you don’t get them good for you (also i hate you). But if you are like me and hit a stall every month or so your body is most probably playing catch up. Remember if you’ve gone from eating 5 huge meals a day and constant snacking on shitty processed food to nothing but good fats, veges and “wholefoods” your body is probably in shock, you have to learn to trust the process.

Trusting the process is one of the most mind screwing things you can go through, as they say weight loss is a mind set. If you know you are doing everything you possibly can to achieve and reach your goals then you have to learn to wait, be patient and know that the weight will come off. You just have to breathe.

Remember it didn’t happen overnight so it wont come off over night.

xoxo Hayley.

Keto – what the hell is it? and what can i actually eat?!

I eat Keto. Now i know what you are thinking, what the hell is keto. well without getting into to much of the science side of things Keto is a optimal “fat burning state” where your body produces keystones in your blood system that are used as energy (or there about).

The keto diet is essentially very high fat, extremely low carb (i saty under 20 grams per day) and moderate protein. Just a side note at first staying under 20 grams of carbs a day can be hard at first (even vegetables are carbs) but trust me you do get used to it.

Basically i don’t eat anything that brings me joy in life such as bread, pasta, wine, lollies, chips….. you get the jist, no processed crap. keto is not the same as paleo/primal, on paleo you don’t eat dairy, on keto i live off of butter and cream in fact my breakfast is usually a cup of coffee with two table spoons of cream and 20g of butter in it. This is known as bullet proof coffee (stop gagging its nicer than it sounds).

Now Iv’e been eating strict keto for about 3 months, prior to that i was essentially paleo (with the exception of some boozy nights out, a girls got to live!).

My current day looks like this;

• Bullet proof coffee (mentioned above);
• Salad and high protein meat e.g Salmon or tinned tuna;
• Meat and non starchy vegetables for dinner e.g: broccoli, cauliflower and cabbage.

Now i know what your thinking, how the hell does she live like that, well luckily for me I don’t have a sweet tooth and also I’m still allowed coffee otherwise I probably would of jumped out the nearest window.

Keto is a strict diet, and thats what i call it a diet. I can already hear all the people that eat keto saying keto isn’t a diet its a way of eating and to be totally honest i don’t give a shit what you call it, call it a phenomenon if it makes you feel better! who really cares how it is described.

If you are thinking about doing keto then here are a few benefits that i have experienced, my clothes fit better, i have dropped 16kg, I’m not as bloated, i have more energy and overall i just feel better within myself!

My suggestion is do something everyday that works towards your goals, i’m not suggesting you go and cut out all carbs and all sugar straight away because then you will probably be hunting me down with an axe, however maybe cut out juice or energy drinks, have a sandwich without the bread (yes a salad, you wont die!). Do something everyday that gradually improves your life and health and you will thank me for it….. eventually.

xoxo Hayley

 

Motivation and will power – well the little that I have of it

Motivation and will power – even writing this post is using motivation that I am lacking on a Tuesday evening. I’ve been at work all day smashing out a months worth of bills in one day and trying not to eat the free garlic bread on the staff room table (which let me tell you takes a shit load of motivation in itself). So what is motivation and will power to me?

To me will power is going out on a Friday night and not drinking a gallon of wine like I usually do to the point where I end up on the toilet floor of the pub comfortably asleep on the toilet seat. My biggest downfall is most definitely wine lots and lots of wine and I haven’t had a drink in a reeeeeeaaallly long time,  I guess not being a fat bitch is my number one reason as to why I’m torturing myself! 

So let’s get into motivation. I joined the gym last week probably the 10th gym I’ve joined since turning 18 well not 10th but pretty close. At my brand spanking new gym they have les mills classes, now I’ve always been super reluctant to do one because who wants to be the one up the back of the room dying? Am I right or am I right! Anyway in a moment of madness I signed up for spin class….. at 6am in the morning!! So using all the motivation I had I set my alarm for 5.15am. 

My alarm is going off at this point I’m half asleep and ready to throw the fucking thing through the window (honestly I considered it), so I drag my lazy ass out of bed and get dressed half asleep may I add so I have no idea what the hell I look like. I drive myself to the gym cursing the whole way there still wondering why I’m awake at this god forsaken hour. Eventually I get to the gym and find a bike to sit on (by the way spin bike seats were made by the devil himself and they are in no way intended for comfort), it’s now 6am on the dot and the pretty Brazilian instructor who is taking the class starts cheering and “motivating” everyone to let her know how good they feel, well let me tell you miss Brazil ask me one more time how I feel and I will chuck my bottle at your smiling face. Then the music starts “let’s ride”, she shouts in her over the top happy Brazilian accent. 

6.45am the class is finished and wholly shit I feel amazing! Why did no one tell me about these classes before (well they did but as I said, dick up he back of the class). So I book spin for the rest of the week. And I go. And that my friends is motivation to me. 

Motivation and will power looks different on everyone, there is no one size fits all. Everyone does things differently. As long as you are doing something every day to improve your mind, body and soul then I’m super fucking proud of you. I want you to really remember that everyday you do something that helps you be the best version of yourself you can be I’m really really proud of you. 

Xoxo Hayley. 

My story

Where do I start, well unfortunately this isn’t a fairy tale so it doesn’t start off with once upon a time, I’m not a beautiful princess that goes on extraordinary adventures I’m just an ordinary 22 year old girl with a weight problem. Hi I’m Hayley, nice to meet you!

So my story starts like this….. I have been overweight for as long as I can remember, from the tender age of 3 sitting in front of the tv with a packet of chips sininging along to fun song factory. I guess you could say my problem started from there. In one of our home videos I’m at the park, probably aged around 3-4 and the poor Asian lady that is ever so kindly trying to lift me out of the swing just can’t because well, I was a fat bitch baby and unfortunately consistency is key. So I followed on the fat bitch theme for all of my schooling years and actually most of my life (someone bring me the worlds smallest violin).

In school I was always the fat girl, always picked last for P.E, always dreaded swimming season you know the kid,  the one that the boys tormented from the back of the class, yup that was me. Now don’t get me wrong I stood up for myself I was never one to be walked on, I have a smart mouth which often gets me in trouble but that didn’t mean that their words didn’t hurt.

I carried on the fat bitch theme after I left school. Throughout my life I have tried every possible diet under the god damn Sun, you name it I’ve tried it, weight watchers, shakes, bars, Atkins, no carbs after 5pm I was a fad diet walking talking advert. Until now.

So follow along with me as I go through highs and lows of my weight loss journey. I don’t sugar coat shit #realtalk. I’m so excited about sharing my struggle with the blogging community in hopes that one day my story can reach just one person that feels like they have no options left.

Xoxo Hayley.